What is a healthy cholesterol # ? for a 35 year old guy like me, I just had it d!
Question: My LDL was way worse than my HDL. I'm 5 ' 11 - 240 #. How do I get it down. Exercise and diet? Tell me what not to eat and what to eat in order to get the numbers better.
Answers: My LDL was way worse than my HDL. I'm 5 ' 11 - 240 #. How do I get it down. Exercise and diet? Tell me what not to eat and what to eat in order to get the numbers better.
A healthy range of total cholestrol (LDL + HDL + triglycerides)level shold be less than 200 . More than 240 is at high risk for heart diseases.
The LDL level( bad cholesterol) - should be less than 130
160 and higher - great risk
HDL level ( good cholesterol ) - less than 40 mg is at higher risk
to avoid the heart problems the aim should be to reduce LDL and triglycerides.This is achieved by reducing weight (incase if overweight) , avoiding alochols and sugars in diet and do aerobic excercises.
Diet and excercise is important.the total cholesterol intake in your body per day should be less than200-300 mg. Total fat intake per day is less than 65 g.
Avoid saturated fats/trans fat in meals.Include mono/poly unsaturated fatty acids which increase good HDL cholesterol. Avoid animal fats ,meat, include lean and fish.
Have more fiber and protein and add less carb. Consume less carbohydrates and less calories.the more carbs , sugars and alcohols can be turned into body fats.
You can achieve these easily with a meal replacement shakes along with weight reduction too. I can help .mail me for more information.
Regular aerobic exercise can help raise HDL. If you lose some weight, that usually will cause a fall in total cholesterol.
Certain fats should be avoided as much as possible, while some other fats can actually help, if eaten in moderation. For details see my article at http://www.myinfobooklet.com/articles/ar...
Soluble fiber, such as oatmeal, oat bran, beans (not green beans - things like pinto beans) and peas can help lower LDL: http://www.myinfobooklet.com/catalog/ite...
The American Heart Association says that HDL should be at least 40 in men - higher would be better. Depending on your other risk factors, most doctors now want to see LDL below 100.
Cholesterol comes from animal products. Some are higher in cholesterol than others (ex - shrimp and eggs are very high in cholesterol). If you are going to eat meat, choose lean cuts of meat (chicken, certain fish). Avoid red meat if you can. Try for a vegetarian diet one day out of the week. Not eating animal products can really help your cholesterol. Also, high cholesterol is hereditary, so check your family history as well. Exercise will help as well as the other respondent mentioned.
Less than 200 - Desirable
200 - 239 - Borderline High
240 and above -High
Diet and exercise is the biggest thing, but your genes also play a roll in it, your age doesn't play as big a roll as your genes do. your body doesn't care if your 20 or 50, a 300 cholesterol lvl is a 300 cholesterol lvl. the older you get just means your more prone to heart disease & of things of that sort as your body might not be able to fight diseases off as it might have when you were 20. your doc can help with a plan if there concerned but from what you said it doesn't seem to be to off. cut out a little fast food it you eat any. go easy on the grease, and high fatty foods like, for instance when eating pasta try the red sauce instead of the Alfredo sauce. get the fruit instead of the fries at a diner, cut out the smoking if you smoke. spinach and broccoli are very good for you if you like them and can help speed up your metabolism which can help you loss a few lbs if your trying to do that. by the way what was you LDL lvl at? was is above 190? if it was below 130 then diet and exercise will do a lot for you. if you over 130 or god forbid 190 you really should have a lifestyle change if you don't want a heart attack in the next 10 years. if you got your Triglyceride (form of fat) lvl checked and if that's high, your going to want to stay away from sugary foods & limit your alcohol consumption too.