High cholesterol — Not just a man's problem

If you’re like most women, you probably worry most about the number you see on the scale. But other numbers you need to worry about — such as your cholesterol levels — aren’t as easy to see. One in four American women has high cholesterol (total cholesterol of 240 or higher). High cholesterol is a major risk factor for cardiovascular disease, heart attack, and stroke.

There are two types of cholesterol: “good” and “bad.” Optimally, your bad cholesterol (LDL) should be less than 100. Optimally, your good cholesterol (HDL) should be higher than 50. Total cholesterol should not exceed 200.

Recent studies indicate that, in general, women do a worse job of managing their cholesterol than men do. If you are at risk for cardiovascular disease, this can be fatal. The study also showed that men were more likely than women to have their cholesterol under control after a cardiac event. Stop this trend and take control of your health!

Make good food choices

• Eat a balanced diet with plenty of fruits, vegetables, cereal and grain products, fat-free and low-fat dairy products, legumes, nuts, fish, poultry, and lean meats.
  
• Mix one-half regular soda with one-half diet soda until you get used to the taste of diet soda.
  
• Eat foods low in saturated fat, trans fat, and cholesterol.
  
• Enjoy a large glass of ice water, hot tea, or another calorie-free beverage. Garnish with a twist of lemon or lime and sip slowly.
  
• Divide the extra portions of recipes that serve a large number of people into containers to eat throughout the rest of the week.
  
• Eat with other people. You’ll eat less than if you eat alone.
  
• Know your snack triggers and plan ahead. Be ready with healthy snacks to fight the urge for high calorie/high-saturated-fat foods and trans-fat foods. Grab pre-cut vegetables such as carrots and celery when you’re on the run.

Get moving

One of the best ways to reduce your risk of cardiovascular disease is to start getting regular, moderate exercise, at least 30 minutes a day, most days of the week.

Quit smoking

Smoking is the single most preventable cause of death in the United States. If you smoke, you have a higher risk of illness and death from heart attack, stroke, and other diseases. The good news is that when you stop smoking — no matter how long or how much you’ve smoked — your risk of heart disease and stroke starts to drop. It’s cut in half after one year without smoking, then continues to decline until it’s as low as a nonsmoker’s risk.

The essentials — Know your numbers