A number of factors determine your cholesterol levels, some beyond your control and some completely within your power. You cannot do anything, for instance, about your age, gender or family genetics. Men, older people and those with a family history of high cholesterol face a higher risk of developing unhealthy cholesterol levels. Factors you can do something about include changing your diet and level of physical activity.
Cholesterol Test
Three elements determine the results of a cholesterol blood test: your LDL cholesterol, your HDL cholesterol and your triglycerides. LDL --- low-density lipoprotein --- cholesterol, also called bad cholesterol, leaves plaque on your arteries that makes blood flow difficult. HDL --- high-density lipoprotein --- cholesterol helps remove unhealthy fat from your body, giving it the reputation as the good cholesterol. Triglycerides, another low-density fat, can also accumulate in your bloodstream and put you at greater risk for heart attacks and strokes.
LDL Cholesterol
The amount and type of fat you eat affects your LDL cholesterol. If you eat too much saturated fat, for instance, your LDL cholesterol levels may rise. Meat, especially red meat, contains a lot of saturated fat. All animal products contain some. You can improve your LDL cholesterol levels by consuming no more than 20 mg of saturated fat a day. You can keep within this daily limit if you choose lean meats and low-fat dairy as your sources of protein. A 3-oz. roasted, skinless chicken breast contains less than 1 g of saturated fat. A 1/2-lb. hamburger with cheese, on the other hand, contains 19 g. You should limit your overall fat consumption, including healthy fats like olive oil, to no more than 35 percent of your daily calories.
HDL Cholesterol
Your level of activity affects your HDL cholesterol. If you tested too low for HDL, try increasing the amount of time you spend exercising. Exercise may also help you lose weight, an aid in reducing your levels of unhealthy blood fat. Look for activities you enjoy. Keeping your HDL levels high may prove a lifetime challenge, and you'll more likely stick with exercise you enjoy. If you like to socialize, take an exercise or ballroom dance class. If you enjoy animals and the outdoors, take your dog for a walk.
Triglycerides
If your triglyceride levels measured high, do your best to eliminate trans fat from your diet. You'll find trans fat in shortening, margarine and commercially baked snacks such as packaged lunchbox cookies and pies. You should limit your intake of trans fat to more than 2 g a day. You should also limit your sugar and alcohol consumption. Triglycerides reside in your body's fat cells. If you weigh more than you should, shedding pounds can help restore your triglycerides to a healthy level.
References
- Mayo Clinic: High Cholesterol
- Mayo Clinic: Healthy Diet: End the Guesswork with These Nutrition Guidelines -- Saturated Fats
- Dietitian: Ask the Dietitian; Joanne Larsen
- Mayo Clinic: Healthy Diet: End the Guesswork with These Nutrition Guidelines -- Fats
- Mayo Clinic: High Cholesterol -- Lifestyle and Home Remedies
- Mayo Clinic: Healthy Diet: End the Guesswork with These Nutrition Guidelines -- Trans Fats
