Hi Chitra,

Your numbers are not too bad.  Your triglycerides and VLDL cholesterol are where they should be.  Ideally HDL needs to increase to above 60 mg/dL and LDL decrease below 130 mg/dL.  As your HDL increases and LDL decreases, your total cholesterol will be reduced as a result.

Here are a couple tips to improve your total cholesterol and HDL.

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.

To lower LDL look 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 healthy fats when cooking, select lean cuts of meat, etc.

Also, a high fiber diet plays a role in lowering LDL cholesterol (especially soluble fiber).  Be sure to select whole grain products, fruits, and vegetables daily.

To lower cholesterol add omega 3 fatty acids to your daily intake.  Here are three articles that explain fatty acids and how they work to lower cholesterol.

Get a Grip on Fatty Acids

Top 5 Omega 3 Sources to Lower Cholesterol

Omega 3's - How much to lower cholesterol?

If you're overweight, losing as little as 10% body weight can reduce your total cholesterol.  You can check your BMI here.  

Also, you can learn about a diet to lower cholesterol here.

All the best,

Lisa Nelson, RD, LN

Heart Health and Weight Loss Tips