Lowering Your Cholesterol

Cholesterol impacts women's health daily. Men are also affected by cholesterol, however, studies show women have the highest rate of this disease.

Women normally have higher HDL levels than men do because the female sex hormone estrogen tends to raise the HDL levels.

Women normally have higher triglyceride levels. As you age or if you become overweight, the triglyceride levels rise.

High levels in your blood can easily lead to heart disease which is the number one killer in America of both men and women.

If you are overweight, you should lose weight and get 30 minutes a day of aerobic exercise four days a week. Start gradually and work your way up.

Recommendations for A Healthy Cholesterol Diet

Choose healthy foods that are nutrient dense, high in complex carbohydrates and fiber. Fruits, vegetables and whole grains are low fat and cholesterol free.

Choose lean meat and skinless poultry, prepare them by broiling, roasting or baking instead of using added fats. Cut back on red meat.

Eat fish at least two to three times a week. Omega-3 fatty acids help lower triglycerides. They also help reduce high blood pressure and the risk of blood clots.

Oils should be the lowest in saturated fats and used in moderate amounts. Sunflower oil, olive oil, sesame oil and safflower oil are good products to choose from.

Soluble fiber reduces LDL cholesterol. It's found is apples, prunes, brussel sprouts, oatmeal, barley, and kidney beans.

Replace or use less sugar with cardamom, cinnamon, nutmeg, vanilla or caramel when you bake. Cut back on beverages and foods with added sugars.

Select fat free, 1 percent fat, and low fat dairy products.

Choose and prepare foods with little or no salt. Use spices and herbs for flavoring or a salt substitute such as Mrs. Dash.

If you drink alcohol, drink in moderation.

Studies have shown that walnuts can significantly reduce blood cholesterol. Only a handful though because they are high in calories. Nuts and seeds provide ample protein and are great choices.

Always read the the labels on foods you purchase. Many foods have saturated fat or trans fat that can raise your levels. Also check the sodium content which can increase your blood pressure.

Your fat intake should be less that 35 percent daily. Your cholesterol intake should be under 300mg daily, unless you're on medication to reduce your cholesterol. In that case it should be under 200mg daily.

"Achieving A Healthy Lifestyle For Women's Health and Fitness"