Two types of artery-clogging substances in your bloodstream -- low-density lipoprotein cholesterol and triglycerides -- can make you more vulnerable to heart disease. High-density lipoprotein , also known as the "good" cholesterol, helps eliminate LDL cholesterol and triglycerides from your system. When you reach menopause, your body makes less HDL cholesterol, making it easier for LDL cholesterol and triglycerides to rise to unhealthy levels.
Estrogen
As women age, their bodies produce less estrogen. Your periods become less frequent and eventually stop. The lack of estrogen also makes it easier for you to gain weight, especially in your belly. Excess belly fat makes it easier for LDL and triglycerides to accumulate in your arteries. A buildup of LDL, a waxy substance; and triglyceride, a type of fat, narrows your arteries and makes it harder for blood to flow to your heart and other vital organs. Too much fat and too little estrogen in your body also compromises the production of HDL. You will need to make extra effort through diet and exercise to maintain heart health after you reach menopause.
Healthy Cholesterol and Triglyceride Levels
Your cholesterol and triglycerides are measured in milligrams -- mg -- per deciliter -- dl -- of blood. Healthy cholesterol test numbers include these: for LDL, lower than 100 mg/dl or lower than 70 mg/dl if you face additional risk for heart disease; for triglycerides, lower than 150 mg/dl according to most health organizations, although the American Heart Association now recommends levels below 100 mg/dl; for HDL, 60 mg/dl or above; and for total cholesterol, levels below 200 mg/dl.
Lower Fat and Sugar Intake
A low-fat, low-sugar diet can help you lose weight, if necessary, and reach -- and maintain -- healthy levels of cholesterol and triglycerides. The American Heart Association recommends a daily diet that includes no more than 16 g of saturated fat, no more than 2 g of saturated fat, about 100 calories from food and beverages that include added sugar and no more than 50 g to 100 g of fructose. To follow these guidelines, keep portions of protein small and lean, use olive oil instead of margarine or butter, cut back on your consumption of regular soda and commercial baked goods and eat more fresh fruit than dried or canned.
Exercise
Exercise can also help you improve your cholesterol and triglycerides. A sedentary lifestyle can lower HDL cholesterol and raise triglycerides. Plan to exercise moderately for at least 30 minutes most days of the week. You could take a brisk walk or a bicycle ride around your neighborhood. You could also take a dance class or low-impact aerobics course. If your current lifestyle does not include much physical activity, check with your doctor before launching an exercise routine.
References
- MayoClinic.com; Belly Fat in Women: Taking -- and Keeping -- It Off; April 16 2011
- MayoClinic.com; High Cholesterol; June 24 2010
- American Heart Association; Diet, Lifestyle Changes Can Significantly Reduce Triglyceride; April 18 2011
- MayoClinic.com; Healthy Diet: End the Guesswork With These Nutrition Guidelines; February 2011
