Cholesterol is a waxy substance found among lipids (fats) in the bloodstream. Healthy amounts of cholesterol are important to your overall health. Excessive cholesterol, however, increases your risk for serious conditions, such as heart disease, a leading cause of death for American women. A healthy diet and regular physical activity can help reduce cholesterol levels. For best results, seek specific guidance from your doctor.
Unhealthy Diet
An unhealthy diet is a leading cause if high blood cholesterol in women. According to the National Heart Blood and Lung Institute (NHBLI), saturated fats can raise your LDL, or "bad," cholesterol more so than any other food in your diet. To lower your LDL cholesterol, limit or avoid foods rich in saturated fats, such as red meat, dark-meat poultry, butter, whole milk and cream. Trans fats, or fats created when hydrogen is added to vegetable oil, can also increase your LDL cholesterol. They are prevalent in margarine, shortening and countless processed foods, such as commercially prepared cookies, crackers, chips, pie crust, pastries and foods containing hydrogenated vegetable oils. The American Heart Association recommends that no more than 7 percent of the calories in your diet stem from saturated fat and less that 1 percent from trans fats.
Excess Body Weight
Carrying excess body weight is a major cause for high cholesterol in women. According to research published in the "Internal Medicine Journal" in March 2008, a woman's weight is more significant in determining her cholesterol than age and lean women exhibit the healthiest cholesterol levels. To prevent high cholesterol and its array of potential complications, make efforts to manage your weight healthfully by adhering to a healthy dietary lifestyle and partaking in regular physical activity. If you are substantially overweight, you are at increased risk for cholesterol problems. Aim for gradual, steady weight loss, which tends to be safest and most effective in the long run. Keep in mind that even modest weight loss can lead to improved cholesterol. Be sure to seek your doctor's approval and guidance prior to making changes to your lifestyle or diet.
Age and Heredity
Age and heredity are uncontrollable factors that influence your cholesterol. According to the NHBLI, inherited high cholesterol, known as familial hypercholesterolemia, causes excessive LDL cholesterol levels, which begins at birth and can lead to heart attack at an early age. While hypercholesterolemia persists throughout a person's life, high cholesterol levels influenced by age occurs later on.
As a woman ages, her risk for high cholesterol and related conditions increases. Beginning at age 55, women's LDL cholesterol levels tend to be higher than men's. The good news is that while you cannot influence age or gene-related LDL levels, you can influence your HDL, or "good," cholesterol levels. The Mayo Clinic suggests consuming modest amounts of healthy fats, such as those found in olive, peanut or canola oil, which are known to support desirable HDL levels, or readings of 60mg/dL or above.
References
- National Heart Blood and Lung Institute: High Blood Cholesterol Causes
- American Heart Association: Explanation of Dietary Fats
- "Internal Medicine Journal": The Effects of Body Weight on Serum Cholesterol, Serum Triglycerides, Serum Urate and Systolic Blood Pressure, Mar 2008
- Mayo Clinic: Ways to Boost HDL Cholesterol Levels
