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