Cholesterol Control: What Works for Women?
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Keeping cholesterol levels in check can greatly lower the risk of heart diseasethe number-one killer of women.
There are two types of cholesterol circulating in the blood:
1. Low-density lipoprotein (LDL), or bad cholesterol, is the main source of blood-vessel blockage.
2. High-density lipoprotein (HDL), or good cholesterol, removes LDL from the blood.
A blood fat called triglyceride also can raise the risk of heart disease.
Experts recommend a cholesterol screening at least once every five years for women older than age 20. This test, called a lipoprotein profile, checks total cholesterol, LDL, HDL, and triglyceride levels. To prevent heart disease, the National Heart, Lung, and Blood Institute advises women with a normal risk for the disease to strive for these levels:
- Total cholesterol: lower than 200 mg/dL
- LDL: lower than 160 mg/dL
- HDL: 60 mg/dL or higher
- Triglyceride: lower than 150 mg/dL
Doctors may recommend different goals, as well as more frequent screening, for women with heart disease or a higher risk for it, including those who:
- have diabetes or high blood pressure
- smoke
- are overweight
- have a family history of heart disease.
Here are some strategies for managing LDL, triglyceride, and HDL levels:
- Manage your weight. This can greatly boost HDL and cut triglyceride and LDL.
- To lower LDL, eat less than 25 to 35% of daily calories from fat and less than 7% from saturated fat. To boost HDL and decrease LDL, substitute poly- and monounsaturated fatssuch as canola, sunflower, and olive oilsfor saturated fat, found mostly in butter and other animal foods. Also helpful in lowering LDL: Avoid trans fats, commonly found in baked goods and fast foods.
- Exercise for at least 30 minutes a day to raise HDL and lower triglyceride.
- Restrict dietary cholesterol to less than 200 milligrams daily to keep your LDL in check.
- Dont smokeit increases LDL and triglyceride and decreases HDL.
fact
To rein in LDL levels, get at least 25 to 30 daily grams of fiber, particularly water-soluble fiber. This type of fiber is plentiful in dried beans and peas; oats; some vegetables, such as carrots and brussels sprouts; barley; certain fruits, including pears and oranges; and psyllium seed husk.