Lowering your Cholesterol

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.

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