Getting those Cholesterol Numbers Down
Monday, June 25, 2018
So I had my annual blood work last week, and the numbers did not come back good. My total cholesterol is 180, which actually is not too bad. My LDL and HDL were okay, but could be better. My LDL (bad cholesterol) is 95, which isn't dangerous, but could be lower. My HDL (good cholesterol) is 48. Again good, but could be higher. What's really bad are my triglycerides, though. They came back at 322, and they shouldn't be higher than 149. So, now the goal is to get the triglycerides to drop. I've been searching the internet on what I should do, and a could of things stuck out. 1) I should keep losing weight. I've lost 7 lbs. in the last 5 weeks, and I should keep going. I'm using the SP nutrition tracker and that's been very helpful. 2) I need to exercise more. I'm really out of shape, so 10-15 minutes of exercise is all I can do per day right now, but I need to keep it up so I can do more. 3) Cut back on sugar. This is huge for me, and going to be very difficult. I eat so much sugar. I have a horrible sweet tooth. I love dessert! I need to cut back on added sugars and have more fruit for dessert. This is going to be the biggest challenge for me. 4) Eat more healthy fats. I need to eat more olive oil, avocado, nuts, etc. I eat this a little right now, but I need to eat more. I think one of the first things I can do is to start making my own salad dressings with olive oil. 5) Eat more fish. I love fish, but it's expensive, so I don't always buy it. But I am going to budget for it and eat more fatty fishes at least 2 times per week. Recommended types of fish include salmon, tuna, mackerel and herring. I will have to look more at the grocery store's fish counter to see what I can buy. There are no good fish markets where I live, so my selection is limited. 6) The last thing I'm going to do is buy fish oil pills and start taking those once per day. I think that is an easy thing to do.
Do you have any suggestions on things I could do to improve my cholesterol, specially my triglycerides? I would love to hear other people's suggestions!