Your cholesterol level will appear as 3 numbers: your high-density lipoprotein (HDL), low-density lipoprotein (LDL), and triglycerides. If you do have a history of heart disease, your doctor will recommend that you get your cholesterol checked more frequently. To screen your cholesterol, you’ll need to get a blood sample that’s analyzed in a lab.
Less than 100 md/dL: optimum 100 to 129 md/dL: fairly good 130 to 159 md/dL: borderline high 160 to 189 md/dL: high 190+ md/dL: very high
60+ mg/dL: optimum Less than 40 mg/dL in men: major risk Less than 50 mg/dL in women: major risk
If your triglyceride level is 150 mg/dL or higher, talk with your doctor about lowering it.
If you’re going through menopause and your cholesterol is high, ask the doctor if medication will help you maintain normal cholesterol levels.
Oats Bran Barley Bean (navy, kidney, lentils, garbanzos) Whole grain pasta and bread
Apples, grapes, strawberries, and citrus fruits are all good options to add to your diet. A serving is typically about half of a cup of fruits or vegetables. [8] X Expert Source Anne Dunev, PhD, NP, ACNCertified Nutritionist & Naturopathic Practitioner Expert Interview. 2 September 2020.
Soy products such as tofu and soy milk Seafood such as salmon Skinless poultry
Fish Flax and flaxseed oil Chia seeds Walnuts
Red meat or fatty cuts of meat Fried foods Margarine and shortening[12] X Expert Source Anne Dunev, PhD, NP, ACNCertified Nutritionist & Naturopathic Practitioner Expert Interview. 2 September 2020. Baked goods such as cakes, cookies, and pastries Whole-fat dairy and eggs Oils such as palm oil and cocoa butter
If you’re concerned you’re not getting enough soluble fiber, ask your doctor about adding a fiber supplement.
18. 5 to 24. 9: normal 25 to 29. 9: overweight 30+: obese
Walking Swimming Running Weight lifting Bike riding
It’s a good idea to use a variety of stress relieving techniques so you can use them in different settings. For example, if you can start meditating during a stressful meeting, you could take a few deep breaths.
Once you quit smoking, your blood pressure will recover within 20 minutes. Your blood circulation will also improve within 3 months of quitting.
Women of all ages and men over 65 should limit drinking to 1 drink a day. Men under 65 should limit drinking to 2 drinks a day.
