Hi unknown,

Good job maintaining a healthy BMI and normal cholesterol levels! Even better than you are concerned about a high body fat percent and want to make improvements.

Here is a breakdown of body fat percents for females:

Essential fat 10-12% (Do not drop below 12% body fat)
Athletic 14-20%
Fitness 21-24%
Acceptable 25-31%
Obese >32% (32% or greater associated with increased health risks)

With a body fat of 32% you do have reason for concern.

The bottom line to improve this percent is calories in must be less than calories out. Making specific diet recommendations is difficult since I do not know how you currently eat. If you want advice specifically for your situation, please contact me directly and I'll let you know the options. However, follow a low fat diet that includes regular meals and snacks to promote a high metabolism and engage in regular physical activity that includes strength training to boost your metabolism, burn extra calories, and result in fat loss.

All the best,

Lisa Nelson, RD, LN
The Heart of Health - Heart Health and Weight Loss Tips