My Ldl Level Is 154 I Am A 60 Yr Women What Can I Do

Question

Asked by Joan

My Ldl Level Is 154 I Am A 60 Yr Women What Can I Do

I just got my Lipid panel report my cholesterol is 231 mg/dl and my LDL is 154 mg/dl I know they are both high what can I do with medication, food or what else I can do

my Triglycerides is 92 and HDL is 59

Answer

Hi Joan,

Here are two options to lower LDL cholesterol:

Soluble Fiber

Increase dietary fiber, especially soluble fiber. Eat 25-35 grams of fiber daily and of this at least 15 grams should be soluble fiber. Research has shown that for every 1-2 grams of daily soluble fiber intake, LDL (bad) cholesterol is lowered 1%. Learn more here: Dietary Fiber: 4 Tips to Lower Cholesterol with Fiber

Plant Sterols

Eat plant sterols everyday. Eating 2 grams of plant sterols each day will on average reduce your LDL cholesterol 10%.

Plant sterols occur naturally in foods at low levels, so some foods have been fortified. Here is the amount of plant sterols in some foods:

Avocados, 1 small 0.13 grams
Corn Oil, 1 tablespoon 0.13 grams
Sunflower Seeds, 1/4 cup 0.19 grams
Oat Bar with plant sterols, 1 bar 0.4 grams
Orange Juice with plant sterols 1.0 gram
Vegetable oil spread with plant sterols, 1 tablespoon 1.0 gram

Don't forget to include physical activity to boost HDL levels. An HDL of 59 is good. HDL promotes heart health, so the more the better!

All the best,

Lisa Nelson RD
How to Lower Cholesterol Naturally

Answered by Lisa Nelson, RD, LN