Cholesterol levels?

Facts about
Cholesterol levels

LDL cholesterol

Below 1.8 mmol/L	Ideal for people at very high risk of heart disease
Below 2.6 mmol/L	Ideal for people at risk of heart disease
2.6-3.3 mmol/L	Near ideal
3.4-4.1 mmol/L	Borderline high
4.1-4.9 mmol/L	High
Above 4.9 mmol/L	Very high

 

HDL cholesterol

(men) Below 1 mmol/L	Poor
(women) Below 1.3 mmol/L	Poor
1.3-1.5 mmol/L	Better
Above 1.5 mmol/L	Best

 

Guidelines for cholesterol levels

You can reduce LDL cholesterol by:

• Exercising regularly
• Losing excess weight
• Sticking to a healthy diet with more fruit and vegetables, more fish, and less animal protein and unhealthy fats
• Including nuts and wholegrain in your diet
• Avoiding stress

You can increase HDL cholesterol by:

• Avoiding tobacco (quitting smoking can increase your HDL levels by up to 10 percent)
• Losing weight
• Exercising regularly (preferably brisk exercise for 30 min. five days a week)
• Eating healthier fats such as omega-3 and monounsaturated fats (fish and nuts)
• Drinking alcohol in moderation