Total Cholesterol

Less than 200 mg/dL = Desirable

200-239 mg/dL = Borderline high

240 mg/dL and above = High

 

LDL

100-129 mg/dL = Near optimal/above optimal

130-159 mg/dL = Borderline high

160-189 mg/dL = High

190 mg/dL and above = Very high

 

HDL

Less than 40 mg/dL = Major risk for heart disease

40-59 mg/dL = The higher the better

60 mg/dL and higher = Protects against heart disease

 
 

The Mayo Clinic gives the following advice on how to improve your cholesterol:

A. Eat heart-healthy foods.

  • Choose healthier fats
  • Eliminate trans fats
  • Eat foods rich in omega-3 fatty acids
  • Increase soluble fiber (oats, oat bran, fruits, beans, lentils, vegetables)
  • Add whey protein

B. Exercise on most days of the week

C. Quit smoking

D. Lose weight

E. Drink alcohol only in moderation

 

BLOOD GLUCOSE TARGET RANGE

A1C - 3.9%-5.6% = Normal

A1C - 5.7%-6.4% = Prediabetes

 

 

If your A1C number is above 5.6%, consider committing to getting healthier.  Your number can go down simply by making healthy choices every day.  I am no longer prediabetic by doing the following:

  • Eat:
  1. Lots of veggies (several colors per day)
  2. Some fruit
  3. Some whole grains, e.g., quinoa, brown rice, oats
  4. Healthy proteins, e.g., tofu, wild seafood, beans
  5. Healthy fats, e.g., avocado, walnuts, olive oil
  • Drink plenty of water throughout the day.  Drink more when exercising.
  • Find exercise that you enjoy doing. (See SYOLifestyle for recommendations.)
  • Try to exercise with a buddy and/or group.  This also helps hold you accountable to stay on your journey to good health.
  • Use exercise to deal with stress!