Cholesterol is a type of fat, also known as a lipid, that circulates in your blood. It is produced naturally by your body and performs several important functions. Too much cholesterol in your blood can lead to artery damage and heart disease.
Cholesterol comes from two sources:
- The foods you eat provide 15% to 20%
- Your liver, which produces 80% to 85%
When your cholesterol levels are higher than normal, you are considered to have “high cholesterol,” also known as “hyperlipidemia” or “hypercholesterolemia.”
High blood cholesterol levels significantly increase your risk of having a heart attack or developing heart disease, and also increase your risk of other serious health problems, such as: Coronary artery disease, Stroke, High blood pressure, Diabetes, Obesity.
What causes of high cholesterol in women?
1. Hormonal changes
Due to hormonal changes, cholesterol can increase during perimenopause and menopause
A decline in estrogen is associated with higher total cholesterol, low-density lipoprotein (LDL), and triglyceride levels. Anti-Müllerian hormone (AMH) reflects a woman’s egg supply and helps assess fertility. As menopause approaches, AMH decreases and often coincides with changes in cholesterol, including increased total and high-density lipoprotein (HDL, or “good” cholesterol). Hormonal changes lead to higher cholesterol levels, which affect the risk of heart disease later in life.
2. Age
Cholesterol levels can increase with age because the body becomes less efficient at removing cholesterol from the blood. This effect may be more pronounced in women due to aging and menopause.
3. Health conditions
Certain health conditions increase the risk of high cholesterol. In some cases, both medical conditions and medications used to treat them can increase cholesterol levels.
Including:
- Diabetes
- Chronic kidney disease
- Lupus
- Human immunodeficiency virus (HIV)
- Hypothyroidism
- Sleep apnea
- Polycystic ovarian syndrome (PCOS)
4. Lifestyle factors
Specific lifestyle factors that cause high cholesterol in women include:
- Suboptimal diet, high in saturated fat and trans fat
- Emphasis
- Physical inactivity
- Alcohol
- Smoking
- Being overweight or obese
- Lack of sleep or poor quality sleep
5. Genetics
High cholesterol can run in families due to genetics. A gene mutation causes familial hypercholesterolemia (FH), which results in very high LDL cholesterol levels and can increase with age if left untreated. FH is relatively rare, but a family history of high cholesterol can increase your risk of developing high cholesterol.
How to reduce high cholesterol?
Some tips that may help:
1. Eat oats regularly
Oats contain beta-glucan fiber, which forms a gel-like substance in your body, attracting cholesterol and removing it from your body. A half-cup serving of old-fashioned oats provides 3 grams (g) of beta-glucan, the recommended amount for cholesterol benefits.
2. Choose healthier fats
Limit your total fat intake to 25–35% of your daily calories, with less than 7% from saturated fat. On a 2,000-calorie diet, 500–700 calories from fat and no more than 140 (15g) from saturated fat. Replace saturated fats (from red meat, butter, deep-fried and processed foods) with healthy monounsaturated and polyunsaturated fats from nuts, seeds and avocados.
Increase your omega-3 intake: Foods rich in omega-3s include fatty fish (salmon, mackerel, sardines and anchovies), walnuts, chia seeds, flax seeds and hemp seeds. Replace red meat with fish rich in omega-3s to help lower LDL cholesterol and triglycerides.
3. Eat more beans
Legumes such as chickpeas, black beans and kidney beans are high in soluble fiber and cholesterol-friendly phytonutrients. Regularly eating three-quarters of a cup to 1 cup of beans will lower LDL cholesterol levels. Try replacing red meat with beans at one meal per week.
4. Add more plant stanols and sterols to your diet
Stanols and sterols are compounds found in whole grains, nuts, beans, lentils and olive oil that help prevent your body from absorbing cholesterol. Aim for 2 grams of plant stanols and sterols per day.
5. Include some soy foods
Natural soy proteins such as tofu, tempeh, soybeans, edamame, and soy milk may have a small cholesterol-lowering effect. Replace deep-fried or processed snacks with soy.
6. Include physical activity
Exercise helps counteract the cholesterol elevation that can accompany aging, perimenopause, and menopause. Regular physical activity lowers LDL cholesterol while raising HDL levels.
