Why Reducing Cholesterol Matters

Tips for women.

Managing cholesterol levels can greatly lower the risk of heart disease—the No. 1 killer of women. There are two types of cholesterol circulating in the blood:

  • High-density lipoprotein (HDL), or “good cholesterol,” removes LDL from the blood and prevents cholesterol buildup in the arteries. High HDL may be even more important than low LDL — especially for women older than age 65. 
    • Women also need to pay attention to blood fats called triglycerides. Combined with high LDL or low HDL, high triglyceride levels leave older women particularly vulnerable to heart disease.
  • Low-density lipoprotein (LDL), or “bad cholesterol,” is the main source of blood-vessel blockage. All women should keep an eye on their LDL levels. However, it’s especially important as women age. Research shows that, on average, LDL levels are 24 percent higher in women ages 55 to 64 than in those ages 35 to 44.

Know Your Numbers
A cholesterol screening is recommended at least once every five years for women age 45 and older. However, some guidelines recommend this screening be done as early as age 20. This test, called a lipoprotein profile, checks total blood cholesterol, LDL, HDL and triglyceride levels. Sharp Rees-Stealy advises women with a normal risk for the disease to strive for these levels:

  • LDL: lower than 130 mg/dL
  • HDL: 50 mg/dL or higher
  • Total cholesterol: lower than 200 mg/dL
  • Triglyceride: lower than 150 mg/dL

“Optimally, we encourage women to strive for an LDL level of less than 100, and certainly less than 130,” said Dr. Alan Bier, division chief of cardiology at Sharp Rees-Stealy. “The most recent National Coronary Education Program (NCEP) guidelines consider less than 100 optimal, 100 - 129 near or above optimal and 130 - 159 borderline high. On the other hand, we do strive for an HDL level greater than 60, however that is a pretty high target. In general we want to see HDL levels greater than 50 in women and greater than 40 in men, but certainly greater than 60 is even better.”

Doctors may advise different goals and more frequent screening for women with heart disease or a higher risk for it, including women who:

  • Are overweight 
  • Have a family history of early heart disease — prior to age 55 in a father or brother, or before age 65 in a mother or sister
  • Have diabetes or high blood pressure
  • Smoke 

Heart-Healthy Habits
Here are some strategies for managing LDL, triglyceride, and HDL levels:

  • Exercise for at least 30 minutes a day to raise HDL and lower triglycerides.
  • Manage your weight. This can greatly boost HDL and lower triglyceride and LDL. 
  • Restrict dietary cholesterol to 200 milligrams daily to keep your LDL in check.
  • To curb LDL, eat at least 25 to 30 grams of fiber a day, particularly water-soluble fiber. This type of fiber is plentiful in oats, psyllium seed husk, and barley.
  • To lower LDL, eat less than 25 to 35 percent of daily calories from fat and less than 7 percent from saturated fat. To boost HDL and lower 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, which are artificial fats commonly found in processed foods, especially artificial creamers, margarine and other fat substitutes. The labels in foods that should be avoided will say will say hydrogenated, or partially hydrogenated oils.