Cholesterol Management

Cholesterol management is very important in reducing your risk for heart disease and stroke. Eating a diet that is low in saturated fat and cholesterol is one way to reduce your risk for these diseases. Exercise is also an important factor. Exercise helps increase your HDL (good cholesterol). Not smoking can also improve your cholesterol.

Bad Cholesterol Level

Your total cholesterol should be below 200 mg/dL. Between 200 and 239 mg/dL is considered borderline high, and a total cholesterol of 240 mg/dL and above is considered high.

The general guidelines for optimal lipid levels are below. However, if you have other risk factors, such as previous heart attack, diabetes, smoking, high blood pressure, etc., your target level may vary. Always follow the advice and guidelines set by your physician.

LDL (bad cholesterol) should be below 100 mg/dL. An LDL of 160-189 mg/dL is considered high and an LDL of 190 mg/dL and above is very high.

HDL (good cholesterol) should be greater than 40 mg/dL, with optimal range being 60 mg/dL and above.

Triglyceride level should be below 150 mg/dL. A triglyceride level over 200 mg/dL is high and a level over 500 mg/dL is considered very high.

Food high in cholesterol

You should limit your total cholesterol intake to less than 300 mg per day (less than 200 mg per day if you have heart disease). Animal foods, such as meat, fish, poultry, butter, cheese, egg yolks and whole-milk dairy products, are high in cholesterol. While eggs and shellfish are low in saturated fat, they are major sources of cholesterol. Egg whites, however, do not have any cholesterol.

Food that lowers cholesterol

Soluble fiber can help lower cholesterol. Some foods high in soluble fiber are oat bran, rice bran, barley, oatmeal, strawberries, apples, beans and peas. Soy proteins are also a good source for reducing cholesterol and soy may also raise your HDL level.

Foods high in Omega-3s, such as cold water fish like salmon and tuna, can help lower your level of triglycerides. Flaxseed is another good source for Omega-3s.

Garlic and hawthorn are natural botanicals that can help lower cholesterol.

If you eat dairy products, try fat-free milk and cheeses, which do not contain cholesterol. Bake, broil, or grill foods instead of frying. Use oils that are low in saturated fat, such as olive oil.

Sue McQueen is a health and wellness consultant. She works with clients to develop a personal program based on their individual needs, such as nutrition, weight loss, fitness, and optimal wellness. smcqueen.qhealthzone.com smcqueen.qhealthzone.com