Cholesterol Control: What Works for Women?

Cholesterol Control: What Works for Women?

Keeping cholesterol levels in check can greatly lower the risk of heart disease—the 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 fats—such as canola, sunflower, and olive oils—for 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.
  • Don’t smoke—it increases LDL and triglyceride and decreases HDL.

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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.

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