High Cholesterol: How can I lower my levels as a 67-year-old vegetarian woman?

Ans: Diet plays a very important role along with Adequate Physical activity.Definitely you must also check your Thyroid levels and Consult your Family Physician

Ans: Yes, menopause is a condition where lot of hormonal changes happen and lots of physical change too.
But we can take care of bad cholesterol by certain dietary changes in exercises:
1) eat soluble fibers which bind with cholesterol and leave the body like beans, peas, oats, apple, carrot
2) eat more plant sterols and stanols which can prevent the body from absorbing cholesterol
3) eat food rich on omega 3 fatty acids, walnuts, flax, avocado, olive oil
4) eat soy protein which bring down cholesterol by 3 to 5 percent like Soya milk, Tofu, soy nuts
5) eat more nuts which lower cholesterol
6) eat food low in cholesterol and saturated fat
7) weight loss with aerobic activity, daily walks and exercise
8) some women need statins to low cholesterol
9) HRT have positive response to low cholesterol but to consult doctor before start

Ans: Dear Mr. Yusuf. Thank you for your query. Considering I am Physiotherapist, I would answer from Physiotherapist perspective. To lower cholesterol from a physiotherapy perspective, focus on a combination of aerobic exercise, strength training, and flexibility work. Engage in brisk walking, cycling, or jogging for at least 30–45 minutes daily to improve heart health and lipid metabolism. Incorporate strength training 2–3 times a week with bodyweight exercises or weights to enhance muscle mass and fat burning. Avoid prolonged sitting by standing up every 30–45 minutes and engaging your core while working to improve posture and circulation. A fiber-rich diet with whole grains, vegetables, nuts, and lean proteins supports cholesterol reduction while minimizing saturated fats and refined sugars. Managing stress through breathing exercises, yoga, or meditation helps regulate cortisol levels, which can impact cholesterol. Lastly, ensure 7–8 hours of quality sleep daily, as poor sleep can contribute to high cholesterol and metabolic issue. Wish you healthy life.