Yesterday I spoke about what Cholesterol is and why our body needs it. Today I will tell you ways to lower it.
Here are the numbers that you’re aiming for when you get your blood taken:
- Total Cholesterol: <200 mg/dL
- HDL: >60 mg/dL
- LDL: <100 mg/dL
- TG: <150 mg/dL
Your doctor will tell you if he/she is concerned about your blood levels.
In order to improve your cholesterol there are many things you can do:
- Keep your total fat intake to 25-35% of your total daily calories
- Keep your saturated fat intake to no more than 7% of your total daily calories
- Keep your intake of trans fat to no more than 1% of your total daily calories
- Eat a heart healthy diet (fruits, vegetables, whole grains, lean protein, low fat and fat free dairy) which consists of at least 25-30 grams of fiber each day
- Consume omega-3 fatty acids and plant sterols
- Move for at least 30 minutes each day
- Quit smoking
- Lose weight if necessary
If all of these fail, your doctor may want to put you on medication. Remember that genetics do play a large role in the production of your body’s cholesterol.