As we get older, estrogen levels decrease, negatively affecting cholesterol. Here’s what to know about heart health in women.
It is the American month of heart health and a great time to take a closer look at how to keep our hearts healthy and strong as we grow older.
One of the key indicators of heart health in women is cholesterol levels. Doctors look at the cholesterol panel as a sign of health and heart studies show that an optimized cholesterol board can significantly reduce the risk of heart disease. As women get older, cholesterol optimization becomes difficult. In general, as estrogen falls, cholesterol increases.
Let’s find out exactly what the cholesterol table looks at and what is the optimum health of the heart in women.
Heart Health + Cholesterol
Cholesterol is a waxy substance found in your blood, essential for cell building, hormone production, used in the proper functioning of the nervous system and much more. The cholesterol panel tested and discussed in normal doctors are: Total cholesterol, LDL levels, HDL level, triglycerides and sometimes VLDL levels. Then some of these numbers are placed in proportions.
Understanding the cholesterol table
- Low density lipoprotein (LDL): LDL is known as the “bad” cholesterol. It transfers cholesterol from the liver to the cells throughout the body. When there is excessive LDL cholesterol in the bloodstream, it can lead to plaque accumulation in the arteries, increasing the risk of heart attack or stroke.
- High density lipoprotein (HDL): HDL is often referred to as “good” cholesterol. Transfer cholesterol back to the liver from the cells. By removing cholesterol from the arteries and preventing plaque accumulation, HDL helps reduce the risk of heart disease.
Ideally, you want low LDL levels and high HDL levels. This balance helps to ensure that cholesterol is transported and effectively manages to the body and does not cause and causes problems.
- Very low lipoprotein density (VLDL): VLDL lipoproteins are produced by the liver and carry triglycerides through the body through blood circulation. VLDL is regarded as “bad” cholesterol because high levels can contribute to the accumulation of the plaque in the arteries.
- Triglycerides: Triglycerides are formed when the body converts excessive sugars and calories into fat for storage throughout the body.
Aging + cholesterol to women
A study published in the Journal of Clinical Endocrinology & Metabolism confirmed that women experience increased LDL cholesterol and a decrease in HDL cholesterol during the transition of menopausal transition. This is not great.
This increase is closely linked to the decrease in estrogen. Larger estrogen levels have a beneficial effect on HDL (good) and lower LDL levels (bad cholesterol). Estrogen inhibits LDL absorption in the intestines, helping low LDL.
What to do for better heart health
Reduction of sugar: The most important nutritional change you can make for heart health is to reduce sugar intake. High sugar consumption is associated with elevated triglycerides (again … Excess sugar is converted to triglycerides in the liver. High triglyceride levels increase LDL cholesterol levels and lower HDL cholesterol levels). End: Reducing cholesterol is a sugar reduction exercise and not a game of healthy fat.
Increase fiber: Fiber, especially soluble fibers, have been shown to reduce LDL cholesterol levels. Soluble fibers are the species found in oats, beans, lentils, fruits and vegetables. It is attached to cholesterol in the intestines and removes it from the body.
Add fats: We’re not talking about margarine or oreos. We are talking about healthy fats, especially monounsaturated and some polyunsaturated fats because they help improve cholesterol levels and create greater heart health.
A study conducted by the American Heart Association They showed that people who consumed a diet rich in monounsaturated fats had better cholesterol levels than those who consumed saturated fats. Healthy fats include salmon, trout, fatty fish such as mackerel, all nuts and seeds, including natural nuts, avocados and olive oil – try to include more of them in your diet.
Alcohol restriction: Too many drinks can increase triglycerides levels. It’s so simple.
Weight loss + weight maintenance
Losing weight and maintaining a normal weight helps in a normal cholesterol panel. Research has shown that people who lost at least 5% of their weight significantly reduced LDL levels, total cholesterol and triglycerides.
The lifestyle changes for improved Cholesterol + heart health
Exercise: Adding more exercise can help increase HDL cholesterol and lower levels of LDL cholesterol. Aim for at least 150 minutes of moderate exercise per week. Endurance/endurance training can also help improve overall cholesterol (and metabolism) levels. Shoot for two to three days a week.
Keep a healthy weight: Weight loss + management through nutrition and exercise is important. Excessive body weight can adversely affect cholesterol levels.
Summary: If you are worried about your heart or have cholesterol indicators, there is no time as the present to deal with them with changes in nutrition and exercise.
Do you need any help? Approach the healthy nest diet and connect with the owner and holistic nutritionist Robin Hutchinson for a free 20 -minute phone consulting. Let’s see if the healthy nest programs are right for you.
