Your total cholesterol reflects a balance of three types of substances in your blood: low-density lipoprotein, high-density lipoprotein and triglycerides. Low-density lipoprotein, also called LDL cholesterol, and triglycerides can clog your arteries and put you at risk for developing heart disease. High-density lipoprotein -- HDL cholesterol -- helps your body eliminate both LDL cholesterol and triglycerides.
Recommended Cholesterol Levels
Ideally, your total cholesterol should measure less than 200 mg/dl -- milligrams per deciliter of blood. High cholesterol readings elevate your risk for heart disease. A person with a total cholesterol reading of 240 mg/dl faces twice the risk of cardiovascular problems that a person with a reading below 200 mg/dl, faces, according to the American Heart Association. Aim to keep your LDL cholesterol below 130 mg/dl, your triglycerides below 150 mg/dl and your HDL cholesterol above 60 mg/dl.
High Triglycerides and High HDL Cholesterol
If your triglycerides and HDL cholesterol measure high, you face both higher risk and higher protection against heart disease.Your high HDL cholesterol may not adequately offset your elevated triglyceride levels, particularly if additional risk factors for heart disease apply to you. These factors include high-blood pressure, overweight, smoking, diabetes, a family or personal history of heart disease, your age and gender. Men and those older than 50 face a higher risk of heart attacks and strokes. Diet and lifestyle changes may help you keep your HDL cholesterol high while lowering your triglycerides.
Saturated Fat and Trans Fat
Limiting the amount of saturated fat and trans fat in your diet can help lower both LDL cholesterol and triglycerides without harming your HDL levels. Avoid foods high in saturated fat, including fatty meats and tropical oils, to keep your daily intake between 16 mg and 22 mg. Make careful choices about protein, and keep portions small. Skinless chicken, halibut, pinto beans and salmon have 2 g or less of saturated fat per 3½ oz. serving. But a half-pound cheeseburger has 19 g. Also aim to keep your intake of trans fat, found in margarine and shortening, to 2 g daily. Avoid commercial baked goods and restaurants that use shortening as a cooking oil.
Considerations
The amount of sugar in your diet can also affect your triglycerides. Limit the amount of soft drinks and sweets in your diet. Losing weight can also help you improve the balance of cholesterol in your bloodstream. Physical activity can help keep your HDL cholesterol at high levels. Drinking alcohol in moderation may help your HDL levels, but drinking to excess could harm your overall totals. Men younger than 50 should limit their intake to two drinks daily, and everyone else should have no more than one alcoholic beverage daily.
References
- Mayo Clinic: High Cholesterol; June 24 2010
- American Heart Association; What Your Cholesterol Levels Mean; April 11 1011
- Mayo Clinic.com: Healthy Diet: End the Guesswork with These Nutrition Guidelines; Feb. 22 2010
- University of California San Francisco; Cholesterol Content of Foods; February 2011
- McDonald's: Nutrition Facts
