Women have some natural protection against high cholesterol until menopause. Estrogen raises high density lipoproteins, or HDL--also know as good cholesterol--which in turn lowers low density lipoproteins, or LDL--the type of blood cholesterol associated with increased risk of heart disease. This protection lessens with age and with increased weight gain. Dietary changes are an effective means of lowering LDL cholesterol. As with any diet or exercise regime, consult your health care professional before proceeding.
Healthy Levels
The goal of a diet for cholesterol in women is to lower LDL and raise HDL cholesterol levels. Healthy levels for both genders are total cholesterol under 200 milligrams per deciliter for women (mg/dL) and LDL below 70 mg/dL. HDL below 50 mg/dL in woman is considered poor; 60 mg/dL or higher is ideal.
Choose Omega-3s
Not all fat is bad for you. In fact, foods containing omega-3 fats actually improve cardiovascular health. Fat, preferably from monounsaturated and polyunsaturated sources, should constitute 25 to 35 percent of your daily caloric intake. Include fish such as salmon or mackerel; nuts and seeds; and olive or canola oil in place of high-cholesterol choices.
Reduce Saturated Fat
Foods from animal sources, such as meat and full-fat dairy products, are high in saturated fat and cholesterol. Limit foods from these groups so saturated fat constitutes no more than 10 percent of your daily calories. Choose very lean cuts of meat and low-fat or fat-free dairy products to reduce saturated fat intake. Use two egg whites in place of a whole egg, or try an egg substitute to reduce cholesterol intake.
Avoid Trans Fats
Any product containing partially hydrogenated oils contains trans fats, which are especially harmful to blood cholesterol levels. Trans fats raise LDL cholesterol and lower your protective HDL cholesterol. MayoClinic.com recommends avoiding commercially prepared cookies and snacks and reading product labels to ensure they do not contain partially hydrogenated oil.
Grains, Fruits and Vegetables
Foods from plant sources, including whole grains, fruits and vegetables, contain substances called sterols and stanols which help lower LDL cholesterol and increase HDL cholesterol. The American Heart Association recommends eight to 10 servings per day of fruits and vegetables and six or more servings of grains including brown rice, cereal, and whole grain bread or pasta.
Cooking Methods
The way you prepare your food can reduce the amount of fat and cholesterol you consume. Grill or broil instead of frying. When sautéing food, use olive oil or a vegetable oil spray. Place meat on a rack when broiling or roasting so fat can drip off the meat. Finally, try fat-free marinades, fruit juice or wine for basting in place of using pan drippings.
