Friday Fitness: Cholesterol

I found out this week that my cholesterol count is stellar, and my LDLs are at 92!! I was just having a conversation the other day too about how to lower your cholesterol. Turns out, I’m actually doing alright.  I was so excited I decided to post about it! 😀

Basically, for good cholesterol levels, do this:

  • Exercise most days of the week. Even a brisk walk for thirty minutes is something.
  • Eat enough foods rich in “good” fats, like nuts, fish, avocados, olive oil and canola oil. Around one-third of the calories in our diets need to come from fat, most of which should come from these “good” fats. These fats boost your “good” cholesterol – the HDLs – which act like garbage trucks that float through your blood stream and collect the “bad” cholesterol – the LDLs.  Just remember that one gram of fat has twice as many calories per gram of carbs or protein.
  • Eat enough fiber from fruits, vegetables, beans, and whole grains (drink plenty of water in the process too). Most people should get around 30g of fiber a day. Fiber binds to cholesterol in the digestive tract and carries it out of the body.
  • Avoid “bad” fats as much as possible; saturated fat and trans fat come in many forms (see choosemyplate.gov for great information). 2005 Dietary Guidelines recommend no more than 20g of saturated fat each day for a 2000 calorie diet.
  • And, seriously, don’t smoke or drink.

Image courtesy of lds.org

Click here for a copy of my diet tracking spreadsheet that I use to help me remember to get the foods I need in my diet.

The Mayo Clinic has a lot of great insight into cholesterol. Check out a few links below:

Cholesterol levels: What numbers should you aim for?
Cholesterol: Top 5 foods to lower your numbers
Top 5 lifestyle changes to reduce cholesterol
In-Depth look at cholesterol

My source:  “Understanding Normal and Clinical Nutrition” By Sharon Rady Rolfes, Kathryn Pinna, Ellie Whitney

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One thought on “Friday Fitness: Cholesterol

  1. j0di8 says:

    A personal note about coconut oil since it is such a hot topic: Although coconutoil is a plant oil, the molecular make up of it makes it a saturated fat, and our bodies cannot tell the difference between it and animal fat. In moderation, it’s not an issue, but I would act with prudence around anything that claims to cure everything. See http://www.choosemyplate.gov/weight-management-calories/calories/solid-fats.html, http://www.livestrong.com/article/321756-health-hazards-of-coconut-oil/, http://health.msn.com/health-topics/cholesterol/coconut-oil, http://www.mayoclinic.com/health/coconut-oil-and-weight-loss/AN01899

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