I Am 44 And Just Had My Lipid Profile. My Triglyceride Is 510. My Hdl Is 24, My Ldl Is Over 400 And

Question

Asked by Johnnie

I Am 44 And Just Had My Lipid Profile. My Triglyceride Is 510. My Hdl Is 24, My Ldl Is Over 400 And

I do NOT know what to eat. My Triglyceride is 510, my HDL is 24, my LDL is OVER 400 and my TOTChol/HDL Ratio is 6.9. My Glucose is H105 and Potassium is H4.7

What do I eat? I've started Walking Everyday. Taking Omega 3 Fish Oil 1000mg 3xday and "Solaray" Once Daily High Energy Multi-Vita-Min.
Will these help as well as the walking and the right foods?

Answer

Hi Johnnie,

First, let's clarify the omega 3 supplement. Are you taking 3 capsules a day for a total of 1000 mg, or are you taking fish oil 3 x day for a total of 3000 mg? If the later, make sure your MD is aware you are taking this supplement. The American Heart Association recommends only taking fish oil above 2000 mg if under a physician's care. Fish oil above 3000 mg can cause excessive bleeding.

Second, for the fish oil to be most beneficial make sure it mostly contains EPA and DHA. Two types of omega 3 fatty acids linked with lowering LDL and raising HDL.

Third, lowering triglycerides and LDL:

1. Maintain a healthy weight.

2. Limit total fat intake, saturated fat, trans fats, and cholesterol intake.

Maintain a dietary intake of 30% or less of total calories coming from fat.

-- Saturated fat intake should be limited to less than 7% of your total daily calories.

-- Daily trans fat intake should be less than 1% of your total calorie intake.

-- Cholesterol should be limited to less than 300 mg/day.

A healthy diet to maintain or achieve normal triglyceride and LDL levels should be based on whole grains, beans, fruits, vegetables, and low-fat animal products.

Do not replace high fat products with simple carbohydrates. Simple carbohydrates may raise triglycerides and lower HDL (good) cholesterol.

Omega 3 fatty acids are found in fatty fish, such as salmon, and have a positive impact on triglyceride levels. Do not just rely on the fish oil supplement, make some changes to start eating fish twice a week.

3. Avoid foods that contain a high concentration of simple sugars - candy, baked goods, syrup, table sugar, soft drinks, jelly, and honey. A high intake of fruit juice can also raise triglyceride levels since it contains a high content of natural sugars.

4. Limit alcohol, even small amount can raise triglycerides.

5. Increase physical activity. Great job walking everyday! This is the best way to raise your HDL. Be physically active 30 minutes most days a week for the best results.

Now, I just gave you a lot of info, so let me do a quick recap of the basics:

1. Lose weight if need be.

2. Limit saturated fat.

3. Cut back on simple sugars.

4. The fish oil will help, double check how much you are taking daily.

5. Limit alcohol.

6. Keep walking everyday.

So, what can you eat? Lean meat, chicken, fish, fruits, vegetables, low fat dairy, whole grain breads, cereals, pastas, etc.

You can learn more about a diet to lower cholesterol here.

Hope this helps,

Lisa Nelson, RD, LN

Lower Cholesterol

Answered by Lisa Nelson, RD, LN