Cholesterol Screening - Do you know your numbers?
Cholesterol Profile
Total Cholesterol
LDL Cholesterol
HDL Cholesterol
Triglycerides
Desired Range
Below 180mg/dL
Less than 100mg/dL
40 mg/dL or higher for men and
50 mg/dL or higher for women
Below 150mg/dL
What should my Total Cholesterol levels be?
Total Blood Cholesterol Levels:
Less than 180 mg/dL = Desirable (low risk)
200 to 239 mg/dL = Borderline high (high risk)
240 mg/dL and above = High (twice the risk)
What should my HDL cholesterol (HIGH-density lipoprotein) be?
HDL is "good" cholesterol because it lowers your risk of heart attack and stroke. This means that, unlike other cholesterol levels, the higher your HDL cholesterol, the better. You can raise your HDL cholesterol by quitting smoking, losing excess weight, using mono unsaturated fats, and being more active.
HDL Cholesterol Levels:
Less than 40 mg/dL for men = Low HDL (higher risk)
Less than 50 mg/dL for women = Low HDL (higher risk)
40 mg/dlL and above = Optimal
What should my LDL cholesterol (LOW-density lipoprotein) level be?
LDL is the main carrier of harmful cholesterol in your blood. A high level of LDL cholesterol means there is a higher risk of heart disease and stroke. LDL levels are increased when saturated fats are high, body weight is high, or exercise is irregular. LDL levels can be normalized by adjusting the above factors. Also adding 2 grams daily of plant stanol esters will help lower this type of cholesterol. See the Reasors website and click on Nutrition for foods that contain stanols. What works for one person may not be enough for the next person because heredity plays a role in the effectiveness of these adjustments. Medications may be required. Check with your doctor.
LDL Cholesterol Levels:
Less than 70 mg/dL = Optional for people with a very high risk of heart attack
Less than 100 mg/dL = Optimal for people with mild heart disease or with diabetes
100 to 129 mg/dL = Optimal for people without heart disease or diabetes
130 to 159 mg/dL = Borderline high risk for anyone
160 to 189 mg/dL = High risk for anyone
190 mg/dL and above = Very high risk for anyone
What should my Triglyceride level be?
Although triglycerides are always present in our body, they become a risk factor when elevated. Elevations occur from excess intake of alcohol, fat, or sugar. Even frequent, large meals can cause a problem for some people.
Triglyceride Levels:
Less than 150 mg/dL = Normal
150 to 199 mg/dL = Borderline High
200 to 499 mg/dL = High
500 mg/dL and above = Very High
Lifestyle Modifications:
HDL will be increased by achieving and maintaining your ideal body weight, cessation of smoking, using mono unsaturated fats and a regular aerobic exercise program. LDL may be lowered by weight loss, using foods with plant stanol esters, and a low saturated fat diet.
Heart Healthy Eating Guidelines:
- Eat at least two fish meals and one bean meal each week. For the rest, use lean cuts of poultry, pork, and beef. Put only 2-4 ounces on your plate.
- Eat 3 servings low-fat, or fat-free dairy products daily.
- Maintain a healthy weight. Consume just enough calories to achieve or maintain a healthy weight (Ask your dietitian what is a reasonable calorie level for you.)
- Choose a diet low in fat and cholesterol by limiting full fat cheese, ice cream or milk to one serving each week, no fried foods, and no fatty meats. General guidelines include:
300mg or less of dietary cholesterol
30% or less total calories from fat, unless the fat is mono unsaturated
10% of total calories from saturated fats
1% of total fats from trans fats (hydrogenated oils on labels) - Eat a minimum of 7 servings of fruits and vegetables per day.
- Eat at least 25 to 30 grams of dietary fiber each day (see your dietitian.)
- Use sugar only once each day and limit snacks to nuts, fat-free dairy products, high fiber snacks, fruits and vegetables.
- Limit alcohol to no more than one serving daily for women and two for men.
- Use seasonings that contain little or no salt.
Exercise Recommendations:
Perform any moderate-to-vigorous intensity aerobic exercise for at least 30 minutes on most days of the week at 50–85 percent of your maximum heart rate. You can accumulate 30 minutes in 10 or 15 minute sessions. What is important is being as physically active as possible using numerous daily regular activities along with a more rigorous, sustained exercise program done 4-5 times per week.
* This is general information and does not take into account individual healthcare needs. To reduce your risk of heart disease and stroke, work with all your healthcare professionals to monitor and maintain healthy cholesterol levels. Even if your cholesterol levels are good now, it's not too early to develop healthy habits that can help keep those numbers in check. Call Nutrition Consultants of Tulsa, LLC today at (918) 749-9077 to schedule your appointment with Reasors registered dietitians to help you customize a nutrition plan to meet your individual goals.