Serum cholesterol
Serum cholesterol is the total amount of HDL and LDL cholesterol in the blood. This waxy substance is a lipid (or fat) that travels through the bloodstream to the cells where it is used to make cell membranes, sex hormones and vitamin D. Although cholesterol is vital for the body's functioning, a healthy level must be maintained or the risk of cardiovascular disease will increase. Acceptable ranges for HDL (the good kind) are 40 mg/dL or higher for men and 50 mg/dL or higher for women. LDL (the bad kind) should be 100 to 130 mg/dL for both sexes. If your LDL and HDL together are greater than 200 you may need to lower your .
Instructions
1. Cut back on dietary sources of cholesterol. While the body manufactures 75% of our total serum cholesterol, the rest is absorbed through the intestines from the food we eat. Decrease intake of foods high in saturated fat, which are found in meat and dairy products. Fatty cuts of beef, pork, chicken with skin and organ meats are all high in cholesterol. This is also true for whole milk, cream, butter and eggs. Baked goods require dairy; so remember to check the nutritional information for cholesterol content.
2. Increase foods that are good for your HDL cholesterol as it plays an important part in lowering LDL by carrying it back to the liver where it is metabolized. A fiber-rich diet, which calls for 25 to 35 grams per day, can decease the amount of LDL absorbed through the intestines. Adding healthy fats, such as those founds in cold water fish, nuts, seeds and certain plants, can increase HDL. Foods rich in healthy fat include salmon, almonds, avocado and olive oil.
3. If necessary, lose weight. Learn your body mass index (BMI), which is a method that uses a person's weight and height to determine whether the amount of body fat falls within a healthy range. As BMI increases beyond normal into the overweight and obese categories, HDL decreases. This is particularly true as more fat collects around one's middle.
4. Exercise. By getting physically active at least 30 minutes a day you can increase your HDL, which will decrease LDL and strengthen your heart. This also helps with weight reduction. Options exist for all fitness levels, and walking is a great way to get started.
5. Have a drink, but do so in moderation. For men, one to two alcoholic beverages per day can improve HDL and LDL levels. For women, one drink will suffice. When it comes to hard liquor, one drink is defined as 1.5 ounces of 80-proof spirits, while 5 ounces equals a glass of wine and 12 ounces for beer.
6. Quit smoking and avoid second-hand smoke. Cigarette smoke lowers HDL and makes it harder to exercise because of decreased lung function. If you are able to make this change, it will reduce the risk of multiple health problems.
7. When lifestyle changes are not sufficient to improve your cholesterol numbers, talk with your health-care provider. Ask about prescription medications that lower serum cholesterol. Also make sure that you are screened for underlying conditions, such as diabetes, which can contribute to serum cholesterol levels.
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