22 years
Cholesterol LDL 135; Cholesterol HDL 49; Cholesterol total 209; Rapport LDL/HDL 2.76;Are there any risks at my age?Should I do anything to prevent it?
Jan 17, 2016
Your HDL (good cholesterol) level is very good and this has a protective effect on your arteries against the formation of lipid clots.
Your LDL (bad cholesterol) level is elevated and should be brought down. By reducing saturated and hydrogenated fats from your diet, you can expect a 7-10% reduction in LDL cholesterol.
There are a number of useful non-prescription strategies for reducing LDL even more. These include:
Non-wheat fibers: Ground flaxseed is by far the best. This combination of protein, fibers, and healthy oils with no digestible carbohydrates can reduce LDL cholesterol 20-30 mg/dl. Another good non-wheat fiber is oat bran. Use it just like flaxseed as a hot cereal, or add it to your salad dish. 2-3 tbsp per day is the recommended quantity for both.
Raw nuts: fiber-coated nuts like almonds, walnuts, pecans, and hazelnuts are the best. Raw pistachios are another good choice. Benefits begin at ¼ cup per day or more. Nuts must be raw (NOT mixed nuts roasted in hydrogenated oils, etc.) so that you do not end up gaining weight.
Elimination of wheat, cornstarch, and sugary snacks: over 70% of adults now have small LDL particles triggered by these kinds of foods, such that omitting them from your diet leads to a dramatic reduction of both small LDL and total LDL.
Flavonoids: these are the brightly-colored components of foods with significant health benefits. The most prominent LDL-reducing effects have been shown for dark chocolate (preferably 70% cocoa or greater) and brewed green tea (brewed only; never instant or pre-mixed bottles). Dark chocolate, 40 grams, or several cups green tea per day are required for full effect.
Your LDL (bad cholesterol) level is elevated and should be brought down. By reducing saturated and hydrogenated fats from your diet, you can expect a 7-10% reduction in LDL cholesterol.
There are a number of useful non-prescription strategies for reducing LDL even more. These include:
Non-wheat fibers: Ground flaxseed is by far the best. This combination of protein, fibers, and healthy oils with no digestible carbohydrates can reduce LDL cholesterol 20-30 mg/dl. Another good non-wheat fiber is oat bran. Use it just like flaxseed as a hot cereal, or add it to your salad dish. 2-3 tbsp per day is the recommended quantity for both.
Raw nuts: fiber-coated nuts like almonds, walnuts, pecans, and hazelnuts are the best. Raw pistachios are another good choice. Benefits begin at ¼ cup per day or more. Nuts must be raw (NOT mixed nuts roasted in hydrogenated oils, etc.) so that you do not end up gaining weight.
Elimination of wheat, cornstarch, and sugary snacks: over 70% of adults now have small LDL particles triggered by these kinds of foods, such that omitting them from your diet leads to a dramatic reduction of both small LDL and total LDL.
Flavonoids: these are the brightly-colored components of foods with significant health benefits. The most prominent LDL-reducing effects have been shown for dark chocolate (preferably 70% cocoa or greater) and brewed green tea (brewed only; never instant or pre-mixed bottles). Dark chocolate, 40 grams, or several cups green tea per day are required for full effect.
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