So, what are your cholesterol numbers? The American Heart Association recommends getting a cholesterol test every five years. In adults, a total cholesterol level of 200 to 239 milligrams per deciliter (mg/dL) is considered "borderline high;" 240 or higher is considered "high." The total cholesterol includes levels of "bad" cholesterol (low-density lipoprotein or LDL), which contributes to artery-blocking plaque. The more LDL-cholesterol you have, the greater your risk of heart disease. An LDL level of less than 130 mg/dL is deemed desirable; 130 to 159 mg/dL is considered "borderline high;" 160 mg/dL and above is considered "high." If you already have heart disease, you should aim for an LDL of less than 130 mg/dL.
The "good" cholesterol (high-density lipoprotein or HDL) helps protect the heart by carrying cholesterol back to the liver, where it is excreted. An HDL level of 35 mg/dL and above is considered desirable. The higher the better.
Triglycerides are another type of blood fat. Levels of 200 mg/dL and above are considered high by some doctors while other doctors believe anything above 100 is risky.
What can you do to cut your cholesterol? Here are some healthy ways:
- Cut saturated fat by trimming the fat from meats and chicken, drinking skim or one percent milk and eat low fat yogurts and cheeses.
- Use margarine made with unsaturated fat.
- Substitute egg whites for whole eggs.
- Choose high fiber foods.
- Eat five servings of fruits and vegetables.
- Try to add soy to your diet. It contains compounds called isoflavones that help reduce cholesterol.
- Maintain a healthy weight.
- Exercise three days a week for thirty minutes. Remember to consult your physician before you begin an exercise program.
- Quit smoking. Smoking narrows the arteries, raising the danger of any blockage caused by cholesterol accumulations.
- Ask your doctor about B vitamins. Folic acid, B6 and B12 lower levels of homocysteine, an amino acid that may contribute to the clogging of arteries.
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