September is National Cholesterol Education Month, a time to raise awareness about the critical role cholesterol plays in heart health—especially for women. Heart disease remains the leading cause of death for women in the United States, and cholesterol is one of the most controllable risk factors.
Despite common misconceptions, cholesterol itself isn’t inherently bad. In fact, your body needs cholesterol to build cells, make hormones, and support digestion. But the type and amount of cholesterol in your bloodstream can either protect your heart or put it at risk.
Understanding the Basics: LDL vs. HDL
Cholesterol travels through your blood attached to proteins, forming what are known as lipoproteins. There are two main types:
- LDL (Low-Density Lipoprotein): Often called “bad” cholesterol, high levels of LDL can lead to a buildup of plaque in your arteries, increasing the risk of heart attack and stroke.
- HDL (High-Density Lipoprotein): Known as “good” cholesterol, HDL helps remove excess cholesterol from your bloodstream, carrying it back to the liver where it’s broken down and removed from your body.
When there is too much LDL and not enough HDL, plaque can form and narrow or block blood flow to the heart and brain, leading to serious health complications.
Why It Matters for Women
Women often experience different symptoms and risk factors for heart disease than men. Hormonal changes, particularly after menopause, can lower HDL and increase LDL levels. Conditions such as PCOS (Polycystic Ovary Syndrome), pregnancy complications, and autoimmune diseases disproportionately affect women and are linked to higher cholesterol and heart disease risk.
Additionally, research shows that women are more likely to be underdiagnosed or undertreated for high cholesterol compared to men. This gap in care can lead to worse outcomes.
Know Your Numbers
Regular cholesterol screenings are essential for early detection and prevention. The American Heart Association recommends:
- All adults age 20 or older have their cholesterol checked every 4-6 years if their risk remains low.
- More frequent testing if you have risk factors like diabetes, high blood pressure, obesity, or a family history of heart disease.
A desirable cholesterol profile generally includes:
- Total cholesterol: Less than 200 mg/dL
- LDL cholesterol: Less than 100 mg/dL
- HDL cholesterol: 60 mg/dL or higher
- Triglycerides: Less than 150 mg/dL
Talk with your healthcare provider about your personal goals based on your age, health status, and family history. Some people may also benefit from a special blood test for Lipoprotein(a), or Lp(a). This is a cholesterol-carrying particle that can increase heart risk and is influenced mostly by genetics. Ask your provider if this test makes sense for you.
Steps to Lower Your Cholesterol
Managing cholesterol is often about making consistent heart-healthy lifestyle choices. Here are key steps women can take:
- Eat a Heart-Healthy Diet
- Emphasize fruits, vegetables, whole grains, and lean proteins like fish and legumes.
- Limit saturated fats (found in red meat and full-fat dairy) and avoid trans fats (found in some baked goods and processed foods).
- Incorporate healthy fats like avocados, nuts, seeds, and olive oil.
- Consider plant sterols and stanols, which are found in fortified foods and help block cholesterol absorption.
- Get Moving
- Aim for at least 150 minutes of moderate aerobic exercise per week (e.g., brisk walking, cycling, or swimming).
- Physical activity helps raise HDL and lower LDL and triglycerides.
- Quit Smoking
- Smoking lowers HDL (good) cholesterol and damages blood vessels. Quitting can improve your cholesterol and heart health almost immediately.
- Limit Alcohol
- Excessive drinking can raise triglycerides and contribute to high blood pressure and weight gain. Women should limit alcohol to no more than one drink per day.
- Manage Stress
- Chronic stress can negatively impact your cholesterol levels and heart health. Practice stress-reduction techniques like deep breathing, mindfulness, yoga, or talking with a friend.
- Take Medications If Prescribed
- If lifestyle changes aren’t enough, your doctor may prescribe statins or other cholesterol-lowering drugs. It’s important to follow your treatment plan and monitor your levels regularly.
Myths vs. Facts
Myth: Only older people need to worry about cholesterol.
Fact: High cholesterol can affect people of all ages, including women in their 20s and 30s.
Myth: If I feel fine, my cholesterol must be fine.
Fact: High cholesterol often has no symptoms. The only way to know your levels is through a blood test.
Myth: I don’t need to worry about cholesterol if I’m not overweight.
Fact: Even people at a healthy weight can have high cholesterol due to genetics, diet, or other factors.
Resources and Support
WomenHeart offers tools and peer support to help you manage your heart health with confidence. From our Virtual Red Bag of Courage to our online communities and educational webinars, we’re here for you at every step. Our Champions are women just like you who have navigated the journey and are ready to support others.
Visit womenheart.org to find:
- Cholesterol education materials
- Webinars on heart health topics
- Stories from women living with heart disease
- Information on how to join a WomenHeart support network
Take Action This September
- Schedule your cholesterol screening. It’s a simple blood test that could save your life.
- Talk to your doctor. Discuss your numbers, your risks, and your treatment options.
- Share this information. Encourage the women in your life to get checked and take charge of their health.
Together, we can change the story of heart disease, one woman at a time.
