Diet for High Cholesterol in Women

High cholesterol affects both men and women; however it has a tendency to affect men earlier, typically beginning while they are under the age of 55. On average, women don't begin suffering from high cholesterol until they are over the age of 55. For a variety of reasons, cholesterol levels affect men and women differently, and because of these differences, the treatment plan used to decrease cholesterol levels in women also is different.

The Role of Estrogen

• Estrogen is the female sex hormone that is at its peak during child-bearing years. Estrogen has a tendency to increase a woman's levels of HDL, the good cholesterol that helps carry excess cholesterol away from the arteries and out of the body. Because of this, many pre-menopausal women have a lower risk of developing heart disease.

  However, for every pro there is a con, and in this case, the con is higher triglyceride levels, which are often accompanied by increased LDL (bad cholesterol) levels. Triglycerides are fat that the body forms naturally forms to provide energy . Though normal levels in a woman are considered to be less than 150, they typically range between 50 and 250; anything over 150 is high. Some of the more common causes of increased triglyceride levels include poor eating habits, inactivity, obesity, smoking and a diet high in simple carbs, such as white bread and products containing refined sugar.

Hormone Replacement Therapy

• For some postmenopausal women, doctors will prescribe PHT, postmenopausal hormone replacement therapy. Simply put, this is the use of hormones, such as estrogen or progestin, in the treatment of certain health conditions such as osteoarthritis. However, the American Heart Association does not recommend PHT as a means of reducing cholesterol levels to prevent cardiovascular disease. What it does suggest is the use of cholesterol-lowering medications, along with dietary changes, to lower LDL levels.

Your Diet at a Glance

• For a woman to lower her cholesterol levels, she should lower her intake of saturated fats and cholesterol; these are typically found together in the same foods. Saturated fats are commonly found in red meats and high-fat dairy products; limiting your weekly intake of these can significantly lower your cholesterol levels.

  Fruits and vegetables are low in cholesterol and high in soluble fiber. Soluble fiber blocks the absorption of cholesterol by your body, helping to expel it instead. A minimum of five servings a day should be eaten to achieve lower cholesterol levels.

  Eating more fish, at least twice a week, will also help your efforts. You must choose your fish carefully, though; fish such as salmon, mackerel and trout are the best choices because they are the highest in omega-3 fatty acids; the omega-3s help prevent and fight heart disease, a condition commonly caused by high cholesterol.

  Increase your intake of whole grains as well. These are not only full of the fiber you need to keep you full and prevent overeating, the fiber also absorbs the cholesterol just as the fiber in fruits and vegetables do. Whole grains are used to make many products including bread, pasta, and rice. They can also be found in cereals, both cold and hot.

  Eat and drink products fortified with plant sterols and stenols. These natural compounds actually do battle with cholesterol for the right to be absorbed by your bloodstream; if the right amount is ingested, the sterols win. You can find margarine and orange juice fortified with these plant compounds, and you simply need to eat or drink two servings, or two grams a day, to receive its benefits.

Something to Chew On

• Though it is women over the age of 55 who are typically affected by high cholesterol, there are always exceptions to the rule. You should begin having your cholesterol levels checked once you turn 20 and then every five years after that. If you have a family history of high cholesterol or heart disease, you should consider having your levels checked more frequently. In addition, every individual is different, and the age at which each person is affected by high cholesterol may vary as well. It is never to early to begin heart-healthy eating.