looking for a diet to lower cholesterol levels
Hi, I have th following levels and would like to find a diet to lower them. I am exerciseing 30 min a day also by walking on a treadmill.
chol 200 trig 175 hdl 33 chol/hdl ratio 6.9 ldl 160
I would appreicate anyinformation on this.
Thank You
Lady Di
Hi Lady Di,
Great job exercising 30 minutes daily! Physical activity lowers triglycerides and raises HDL (good) cholesterol. Stick with it!
I think your triglycerides are okay, they should be less than 200; however, some MD's prefer triglycerides to be lower than 150, so consult with your MD on where he/she would like you to be. Sugar and alcohol have the greatest impact on triglycerides. If you drink alcohol, restrict your intake to less than one drink per day. Restricting simple sugars, such as soft drinks, candy, and baked goods, will also help lower triglycerides. You can learn more about lowering triglycerides here - Triglycerides: Why the matter and how to lower them
You want to get your LDL (bad) cholesterol to less than 130. Here are three steps to lower LDL:
1. Start by looking at your saturated fat and trans fat intake and see where you can make cuts. Your total fat intake for the day should be limited to 30% of your daily calories. Of this 30% only 10% should be from saturated fat and ideally zero from trans fats. To attain these levels you'll need to select healthy choices when dining out, read food labels, select lean cuts of meat (loins and rounds are leanest), etc.
2. Increase your dietary fiber intake. A high fiber diet (especially soluble fiber) promotes lower LDL levels.
3. Evaluate the other areas in your life, such as your weight (do you need to lose or maintain), do you smoke (is it time to stop?).
It is ideal for HDL to be greater than 60. As you raise your HDL, you'll lower triglycerides and LDL. As I already mentioned, physical activity Physical activity is the best way to elevate HDL. Being physically active 5 or more days each week for at least 30 minutes will boost your HDL higher.
Adding omega 3 fatty acids to your daily intake will also help lower your total cholesterol. Here are three articles that explain fatty acids and how they work to lower cholesterol:
Top 5 Omega 3 Sources to Lower Cholesterol
Omega 3's - How much to lower cholesterol?
You can learn about a diet to lower cholesterol here.
Your total cholesterol is hovering right around the cut off, so it's good you're being proactive and taking steps to control your numbers.
All the best,
Lisa Nelson, RD, LN
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