My Total Cholesterol Is 314; Tri Is 56; Hdl Is 85; Ldl Is 218; 45 Year Female. Can't Reduce The No..

Question

Asked by miller

My Total Cholesterol Is 314; Tri Is 56; Hdl Is 85; Ldl Is 218; 45 Year Female. Can't Reduce The No..

Answer

Hi Miller,

Your HDL is nice and high and triglycerides low - that is great! LDL is obviously the problem area. LDL should be less than 130 mg/dL. As LDL drops, your total cholesterol will follow. Here are some tips 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.

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

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.

All the best,

Lisa Nelson, RD, LN

The Heart of Health - Heart Health and Weight Loss Tips

Answered by Lisa Nelson, RD, LN