You should move more than 150 hours a week and increase your fiber intake.
Posted on 02.01.2024 at 20:00 Views 10 Posted on 02.01.2024 at 20:00 Modified 2024.01.02 15:27 Views 10
Women in their 40s should adopt a heart-healthy diet to prevent bad cholesterol. [사진= 게티이미지뱅크]Bad cholesterol levels can put your heart at risk at any age in our modern, sedentary world. Especially for women, it can cause more serious health problems.
Women tend to have higher HDL cholesterol levels than men due to the female hormone estrogen. Studies have shown that cholesterol levels in women vary depending on the phase of the menstrual cycle due to changes in estrogen levels. However, once a woman reaches menopause, things tend to change. During this period, LDL cholesterol increases and HDL decreases. Estrogen helps maintain healthy HDL cholesterol levels, but as estrogen decreases during menopause, LDL cholesterol increases and HDL cholesterol decreases.
India’s leading English-language newspaper “Times of India” explained the reasons why bad cholesterol levels increase in women in their forties and how to prevent it.
The main cause of increased bad cholesterol levels in women in their forties is diet. Consuming a diet high in saturated fat, trans fat and cholesterol is bound to increase your cholesterol level. Foods such as fatty meats, high-fat dairy products, fried foods, processed snacks, and baked goods can be high in unhealthy fats.
Prolonged sitting is also a cause of high cholesterol levels. Regular physical activity helps increase HDL cholesterol, the good cholesterol, and lower LDL cholesterol, the bad cholesterol.
Overweight and obesity are also associated with high cholesterol levels. Being overweight can cause an imbalance in cholesterol metabolism and increase LDL cholesterol levels.
Therefore, women in their forties should adopt a heart-healthy diet to prevent bad cholesterol. You should create a diet rich in fruits, vegetables, whole grains, lean proteins (like fish and poultry), and healthy fats (avocados, nuts, olive oil, etc.) and avoid saturated and trans fats. You also need to increase your fiber intake, which helps lower cholesterol levels.
You should engage in aerobic exercise (walking, jogging, swimming, cycling, etc.) for at least 150 minutes per week, and also regularly engage in strength training to build muscle and increase your metabolism.
Drinking excessively can cause high cholesterol and other health problems, so if you must drink alcohol, do so in moderation.
Journalist Park Joo-hyeon
sabina@kormedi.com
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