Cholesterol levels are an important health marker, especially as we age. High cholesterol puts women at increased risk for heart disease, stroke, and other cardiovascular problems. As women approach their 70s, their cholesterol levels may start to rise. This is due to natural hormonal changes that occur with aging as well as lifestyle factors like diet and exercise. Knowing the optimal cholesterol range for a 70 year old woman is key to maintaining good heart health.
What is Cholesterol?
Cholesterol is a waxy, fat-like substance found in all of the cells in your body. Your liver produces most of the cholesterol your body needs to function properly. Cholesterol travels through your bloodstream in molecules called lipoproteins. Two types of lipoproteins carry cholesterol throughout your body: low-density lipoprotein or LDL, the “bad” cholesterol, and high-density lipoprotein or HDL, the “good” cholesterol.
Having healthy levels of both LDL and HDL cholesterol is important for good health. Here’s a quick overview of their roles:
LDL cholesterol – Carries cholesterol from your liver to cells throughout your body. If you have too much LDL cholesterol circulating in your blood, it can accumulate and stick to the walls of your arteries. Over time, this buildup called “plaque” narrows your arteries and makes them less flexible. This condition is known as atherosclerosis. Higher levels of LDL cholesterol raise your risk for heart disease and stroke.
HDL cholesterol – Helps remove excess cholesterol from your arteries and carries it back to your liver for removal from your body. Higher HDL levels reduce your risk for heart disease and stroke. Think of HDL as the “good” cholesterol because it acts as a scavenger, helping clean up some of the “bad” LDL cholesterol.
Along with LDL and HDL cholesterol levels, total cholesterol and triglycerides (a different type of fat in your blood) are indicators for heart health. Your doctor will look at all of these, along with other cardiovascular risk factors, when determining your risk for atherosclerosis and heart disease.
What are Normal Cholesterol Levels?
The table below summarizes the general target cholesterol levels by age and risk level set by the American Heart Association (AHA) and American College of Cardiology:
| Category | Total Cholesterol | LDL Cholesterol | HDL Cholesterol | Triglycerides |
|---|---|---|---|---|
| Healthy Levels | Less than 200 mg/dL | Less than 100 mg/dL | 60 mg/dL or higher | Less than 150 mg/dL |
| Borderline High | 200-239 mg/dL | 130-159 mg/dL | – | 150-199 mg/dL |
| High | 240 mg/dL and above | 160 mg/dL and above | – | 200 mg/dL and above |
These targets are meant as general guidelines. Your doctor will interpret your cholesterol test results based on your individual health status and risk factors. As you age, your total cholesterol levels may rise somewhat, but the LDL (bad) cholesterol is most important to keep in check.
Cholesterol Goals for Women Over Age 65
After age 65, women’s “bad” LDL cholesterol levels should be less than 130 mg/dL. Levels from 130-159 mg/dL are considered borderline high.
For HDL (“good”) cholesterol, levels of 60 mg/dL and higher are recommended. The optimal HDL range is 60-70 mg/dL.
Triglyceride levels should remain below 150 mg/dL.
As women transition through menopause, LDL cholesterol levels tend to rise due to the drop in estrogen. But diet and exercise habits continue to greatly impact cholesterol levels. The rise in LDL cholesterol associated with menopause is relatively small, about 5 mg/dL on average. Lifestyle factors play a much bigger role in a woman’s change in cholesterol over time. Consuming a diet high in saturated and trans fats can drive up LDL cholesterol. Weight gain, smoking, lack of exercise, and diabetes can also negatively impact cholesterol levels.
Age 70 LDL Cholesterol Goal
Medical guidelines recommend women over age 70 aim for an LDL cholesterol level below 130 mg/dL.
For women age 70 at moderate or intermediate risk for cardiovascular disease:
– LDL cholesterol goal: Below 130 mg/dL
– Total cholesterol goal: Below 200 mg/dL
– HDL cholesterol goal: Above 60 mg/dL
– Triglycerides goal: Below 150 mg/dL
For women age 70 at high risk for cardiovascular disease:
– LDL cholesterol goal: Below 100 mg/dL
– Total cholesterol goal: Below 170 mg/dL
– HDL cholesterol goal: Above 60 mg/dL
– Triglycerides goal: Below 150 mg/dL
Age 70 Total Cholesterol Goal
Total cholesterol is the sum of your HDL, LDL, and 20 percent of your triglyceride level. Medical guidelines do not change total cholesterol targets by age. The recommendations are:
– Total cholesterol goal: Below 200 mg/dL for healthy levels
– Total cholesterol goal: Below 170 mg/dL for high risk
Diet Recommendations to Lower Cholesterol After Age 70
Diet and nutrition play a central role in managing cholesterol levels as you get older. Here are some key diet strategies:
Limit saturated fats: Saturated fats raise LDL (bad) cholesterol more than anything else in your diet. They are found in fatty red meats, full-fat dairy, butter, cheese, ice cream, baked goods, fried foods, and many processed foods. Limit your intake of saturated fats to 5-6% of your total daily calories.
Eat more “good” unsaturated fats: Replace saturated fats with healthier mono and polyunsaturated fats. Great sources include olive oil, avocados, nuts, seeds, and fatty fish like salmon.
Increase soluble fiber: Soluble fiber helps reduce LDL cholesterol by binding to it and removing it from your body. Great sources include oatmeal, beans, lentils, Brussels sprouts, apples, and flax seeds. Shoot for 5-10 grams of soluble fiber per day.
Eat more plant sterols: Sterols are compounds found in plants that help block absorption of cholesterol. Foods high in plant sterols include seeds, nuts, legumes, whole grains, fruits, and vegetables.
Choose heart-healthy proteins: Swap out fatty red meats for leaner proteins like chicken, turkey, beans, lentils, fish, and soy products. Grill, bake or broil proteins instead of frying.
Load up on fruits and veggies: Produce is naturally low in saturated fat, sodium, and calories. Fruits and vegetables also provide antioxidants and phytonutrients that support heart health. Aim for 4-5 servings per day.
Choose whole grains over refined: Opt for 100% whole wheat bread, brown rice, quinoa, and oats instead of white flour products. Whole grains help manage cholesterol and support heart health.
Limit added sugars: Foods high in added sugars like candy, baked goods, and sweetened drinks promote weight gain and inflammation, both of which negatively impact cholesterol levels.
Minimize sodium: Excess sodium consumption can raise blood pressure, putting additional strain on your heart and blood vessels. Limit added salt and processed, high-sodium foods.
Stay hydrated: Drink plenty of water. Staying hydrated keeps blood volume up, supporting heart function and circulation. Aim for about 64 ounces per day.
Exercise Recommendations for Women Over 70
Regular physical activity is essential for managing cholesterol and promoting heart health. Exercise boosts “good” HDL, helps lower triglycerides, and prevents “bad” LDL cholesterol from oxidizing and damaging arteries.
The key is finding exercises you enjoy and can stick with long-term. Walking, swimming, light jogging, cycling, aerobics classes, tennis, and dancing are great cholesterol-friendly options. Strength training is also important to maintain muscle mass and prevent frailty as you age.
Aim for 150 minutes per week of moderate intensity activity. This equates to brisk walking for 30 minutes a day, 5 days per week. Also incorporate muscle-strengthening exercises 2-3 days per week. Work with your doctor on safe, appropriate exercises based on your health status. Start slow and gradually increase your duration and intensity. Enlist a buddy or take a class to stay motivated.
Medication Options for High Cholesterol in Older Adults
If lifestyle measures are not enough to reach LDL cholesterol goals, cholesterol-lowering medications may be needed. Here are the main options:
Statins: Statins are first-line medications for lowering high LDL cholesterol. They work by blocking an enzyme needed to produce cholesterol in your liver. Statins also help stabilize plaque in your arteries. Examples include atorvastatin (Lipitor), rosuvastatin (Crestor) and simvastatin (Zocor).
Bile acid resins: These drugs bind to bile acids containing cholesterol in your intestines. This blocks cholesterol absorption and increases its excretion from your body. Examples are cholestyramine (Prevalite), colestipol (Colestid) and colesevelam (Welchol). Side effects may include constipation, gas and bloating.
Cholesterol absorption inhibitors: Ezetimibe (Zetia) works by reducing absorption of cholesterol from your intestines. It may be prescribed alone or with statins when other medications aren’t enough.
PCSK9 inhibitors: This newer class of injectable drugs helps remove LDL cholesterol from your blood by blocking PCSK9 proteins. Examples are evolocumab (Repatha) and alirocumab (Praluent). These potent LDL-lowering medications may be options for people with very high cholesterol or statin intolerance.
Talk to your doctor about whether cholesterol medication may be appropriate for you based on your health status and cholesterol levels. Let them know about any other medications or supplements you take to prevent interactions. Monitor for potential side effects. With your doctor’s guidance, medications combined with lifestyle measures can help control cholesterol and support cardiovascular health.
Conclusion
Maintaining healthy cholesterol levels is important at any age, but becomes increasingly vital after age 70. For women, total cholesterol should stay under 200 mg/dL. More importantly, LDL “bad” cholesterol should remain below 130 mg/dL to minimize heart disease risk. Diet and exercise modifications are the cornerstones of managing cholesterol. Focus on limiting saturated fat, increasing fiber, exercising regularly, and maintaining a healthy body weight. If cholesterol targets can’t be reached with lifestyle alone, cholesterol-lowering medications are often helpful. Work with your healthcare provider to develop a comprehensive cholesterol management plan. With diligent monitoring and a proactive approach, most women over 70 can achieve optimal cholesterol levels to support cardiovascular health.