September 2008

Lowering Your Cholesterol

Research shows that half of American adults have unhealthy
cholesterol levels. High cholesterol has no symptoms, so the
only way to know your “score” is through a blood test called
a lipid profile:

• Total cholesterol, the fat-like substance which is an important
component of cell membranes, should be under 200 mg/dl.

• LDL or “bad” cholesterol transports cholesterol throughout
your body, depositing it along the walls of your arteries;
it should be under 100 mg/dl.

• HDL or “good” cholesterol picks up excess cholesterol
and transports it back to your liver; it should be 60 mg/dl
or above.

• Triglycerides, another type of fat in the blood, should be
below 150 mg/dl. Optimal “scores” vary by gender, age,
and health risk factors. Consult your healthcare provider
for specific guidance, as medications may be necessary.
Meanwhile, the following lifestyle changes are the first line
of defense against high cholesterol.

• Maintain a healthy weight: Losing even 5 to 10 pounds of
excess weight can improve cholesterol levels.

• Stop smoking: Smoking lowers HDL cholesterol and
increases the clotting tendencies of blood. Just 20 minutes
after your last cigarette, your blood pressure decreases,
and cholesterol improvement soon follows.

• Exercise regularly: Talk with your healthcare provider
about your best options. Aerobic activity is most beneficial.
If a long workout isn’t possible, short sessions throughout
the day are still helpful.

• Choose healthier fats: Aim for no more than 10% of your
daily calories from saturated fats and try to completely
avoid trans fat which raises LDL cholesterol and lowers
HDL. These fats are oft en found in commercial bakery
products and margarines. Monosaturated fats, such as
those found in olive, peanut, and canola oils, are healthier
choices. Almonds, walnuts and fish are good sources of
healthy fats.

• Select whole grain products: Brown rice, oatmeal, oat bran,
whole grain breads and pasta contain nutrients which
promote heart health.

• Limit dietary cholesterol, much of which is found in egg
yolks, whole milk products, and organ meats. Use lower
fat milk products and lean cuts of meat instead.

www.myliferesource.com Carebridge services are available
to covered employees and their families at no cost. Contact
Carebridge at any time by calling 800-437-0911 or emailing
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