Cholesterol is a waxy substance that your liver makes to protect nerves and to make cell tissue and certain hormones. Your body also gets cholesterol from the foods you eat. These include eggs, meat, and dairy. There is “good” cholesterol (HDL) and “bad” cholesterol (LDL). Too much bad cholesterol (LDL) can be harmful to your health.
High cholesterol is a significant health concern that needs to be addressed and actively managed, especially in women who may experience specific symptoms and risk factors.
What factors increase the risk of high cholesterol in women?
These include the following 7 factors:
1. Genetics
Family history plays a role in cholesterol levels. If close family members have high cholesterol or heart disease, your risk is higher.
2. Age
Cholesterol levels tend to increase with age. Women often see an increase in cholesterol levels after menopause, possibly due to changes in hormone levels.
3. Diet
A diet high in saturated fat, trans fat, and cholesterol can contribute to high cholesterol levels. Foods like red meat, whole dairy products, and processed foods are common culprits.
4. Physical inactivity
A lack of physical activity can lead to weight gain and higher cholesterol levels. Regular exercise helps maintain a healthy weight and improve cholesterol levels.
5. Obesity
Excess weight, especially around the waist, is associated with higher LDL cholesterol and lower HDL cholesterol.
6. Smoking
Smoking damages blood vessels, lowers HDL cholesterol, and increases the risk of cardiovascular disease.
7. Diabetes
Diabetes can affect cholesterol levels, often resulting in higher LDL cholesterol and lower HDL cholesterol.
What can help control high cholesterol in women?
Controlling high cholesterol involves a combination of lifestyle changes, medication, and regular monitoring.
Here are six strategies to control high cholesterol:
1. Dietary changes
Adopting a heart-healthy diet is important in controlling cholesterol levels.
Key dietary recommendations include:
Reduce saturated fat and trans fat: Limit your intake of red meat, whole-fat dairy products, and processed foods that contain trans fat.
Increase your fiber intake: Foods rich in soluble fiber, such as oats, beans, and fruit, can help lower LDL cholesterol.
Eat more omega-3 fatty acids: These healthy fats, found in fish like salmon and mackerel, as well as flaxseeds and walnuts, can improve heart health.
Choose healthy fats: Use olive oil, avocados, and nuts instead of butter or margarine.
2. Regular Physical Activity
Exercise can help raise HDL cholesterol and lower LDL cholesterol. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity each week, along with muscle-strengthening activities on two or more days each week.
3. Weight Management
Losing excess weight can help lower cholesterol levels and reduce your risk of heart disease. Even a modest weight loss of 5-10% of your body weight can make a significant difference.
4. Quit smoking
Quitting smoking is one of the most important steps you can take to improve your heart health. Quitting smoking can improve your HDL cholesterol levels and reduce your risk of heart disease.
5. Medications
When lifestyle changes aren’t enough to lower your cholesterol levels, medication may be prescribed.
Common medications include:
- Statins: These drugs reduce cholesterol production in the liver and help remove cholesterol from the blood.
- Bile acid sequestrants: These drugs help remove cholesterol from the blood by binding to bile acids in the intestines.
- Cholesterol absorption inhibitors: These drugs reduce the absorption of cholesterol from the diet.
- PCSK9 inhibitors: These newer drugs help the liver absorb more LDL cholesterol, helping to lower LDL cholesterol levels in the blood.
6. Regular monitoring
Regular checkups and lipid tests are essential to monitor cholesterol levels and adjust treatment plans as needed. Women should work closely with their health care providers to control cholesterol and reduce their risk of heart disease.
