Cholesterol Levels {Understand your Labs for a Healthy Heart}
Do you want to understand your cholesterol levels and know what all those numbers mean? Do you want to have a healthy heart so you can live well? Join me in part one of my discussion of all about cholesterol numbers.
In this episode, I share my personal story and my struggle with high cholesterol and I touch on:
1️⃣ Cholesterol levels and what numbers to aim for: including total cholesterol, HDL, LDL, and triglycerides.
2️⃣ Lifestyle factors and cholesterol:- Exercise, food, hormones, stress, and smoking.
3️⃣ The power of health coaching and what is missing from conventional medicine
Remember, always consult with your doctor before making any changes.
My Journey with High Cholesterol
Today, I want to share with you a part of my personal journey with high cholesterol and heart health. It all started when my youngest child turned about 4 or 5 months old. We were living in Arkansas, and life was pretty stressful. I had stopped nursing her, and during a routine checkup, I was shocked to discover that my cholesterol levels were high. What surprised me, even more, was the fact that I wasn't overweight, but I also wasn't eating the healthiest diet.
I asked the doctor for advice on how to lower my cholesterol, and they sent me a sheet of paper with some general guidelines. I felt a bit disappointed as I was hoping for a more interactive conversation with the doctor. Unfortunately, this lack of focus on preventive care is common in our medical world.
But I was determined to take charge of my health, so I started researching ways to improve my cholesterol levels. Even though I wasn't overeating, I realized that my food choices could use some improvement. Over the years, I made small changes to my diet.
Several years later, I decided to take another cholesterol test, and the results were okay. However, after another few years had passed, I got it checked again, and this time, it was high once more.
My doctor at the time was into plant medicine foods, so I reduced my meat intake to once a day and limited cheese consumption to about once a week, and cut out coconut products. I also focused on incorporating more vegetables into my meals and cut back on unhealthy snacks like chips.
To my surprise, these changes had a significant impact on my cholesterol levels. My total and LDL cholesterol went down, which was great. But there was a twist: my HDL (the good cholesterol) also dropped 20 points, even though I was eating more vegetables and making healthier choices. And my ratio of total cholesterol to HDL got worse. So then I was left unsure of what was better?
Having lower cholesterol, but also lower good cholesterol? My doctor at the time said this was better, but it just didn’t sit quite right. It didn’t seem that plain and simple to me.
This experience made me realize that conventional medicine might not have all the answers when it comes to cholesterol. There seems to be a lot of nuance and complexity involved, and the science behind it is still evolving. It's a reminder that medical practices are based on the best available knowledge at any given time, but as science progresses, recommendations may change.
Taking Charge of Your Health
In my journey towards living the healthiest life possible, I've come to realize the significant impact we can have on our health through our everyday habits. From the food we eat to managing our stress levels and staying active, we have a lot more control than we might think.
Often, when we visit a doctor, the appointments are brief and limited in time, making it challenging to address all aspects of our health. That's where health coaching comes in, but unfortunately, it's not yet widely integrated into the healthcare system.
Seeking out health coaching or taking charge of our health requires effort, but it's a crucial step towards overall well-being.
Cholesterol Levels
Let's dive into some important numbers related to cholesterol and what they mean for our health. Typically, we aim to keep our total cholesterol under 200, which is the current recommendation from conventional medicine. When you get your lab report, take a close look at the numbers, even if your doctor says your cholesterol is fine.
LDL cholesterol should be under 100 and is often referred to as the "bad" cholesterol.
On the other hand, for women HDL cholesterol should be above 60 (some doctors may say above 50), while men might aim for levels above 40 or 50.
Another important component to consider is triglycerides, which are linked to sugar and blood sugar levels. Triglycerides are formed from extra calories, alcohol, and sugar and are stored in fat cells throughout the body. Most labs or doctors recommend keeping triglyceride levels under 150, but some functional medicine experts like Dr. Mark Hyman suggest aiming for levels under 100.
To understand your total cholesterol level, remember that it's the sum of your HDL + LDL cholesterol + 20% triglycerides. While these numbers provide a valuable starting point, future testing methods or additional parameters might further enhance our understanding of cholesterol.
Cholesterol Levels Chart
Total Cholesterol → Less than 200 mg/dL
LDL Cholesterol (Bad Cholesterol)→ Less than 100 mg/dL
HDL Cholesterol (Good Cholesterol) | Women → Above 60 mg/dL (some doctors may say above 50) Men→Above 40 or 50 mg/dL
Triglycerides → Less than 150 mg/dL (functional medicine experts may recommend under 100 mg/dL)
Remember, these numbers are guidelines, and you should always discuss your cholesterol levels with your healthcare provider to understand how they relate to your overall health.
What Else Effects Your Cholesterol Numbers?
Various lifestyle factors can also influence cholesterol levels. Smoking, lack of exercise, and hormonal changes during perimenopause and menopause can impact cholesterol levels. However, making positive changes in our diet and lifestyle, such as choosing healthier foods and engaging in regular physical activity, can significantly improve cholesterol levels.
As we move forward, keep in mind that while food plays a crucial role in cholesterol management, other aspects of our lifestyle can also have a significant impact. By being mindful of our choices and taking steps to improve our overall well-being, we can work towards better heart health and a healthier future.
Health Coach for Women over 40
I want to invite you to take a step towards improving your health and well-being by scheduling a free health coaching call with me. During this call, we'll discuss your health goals, challenges, and any struggles you might be facing.
It's an opportunity for you to gain valuable information and learn how to move forward in implementing new, healthier habits. If you've found yourself getting stuck or facing resistance when trying to make positive changes, coaching can make a real difference.
Together, we can work towards overcoming these obstacles and find practical solutions tailored to your unique needs. Remember, taking ownership of your health is a powerful and empowering choice, and I'm here to support you every step of the way. Let's embark on this journey towards better health together!
Mentioned in the episode:
👉Schedule a free health coaching call and get unstuck and clear on what you need to do be healthier: https://tidycal.com/micheleriechman/free-coaching-call
👉 Share your goal and habits for the week! Join my private FREE Facebook group here: https://www.facebook.com/groups/micheleleefitness
👉 My favorite fish oil & omega test: Finding the perfect balance of omegas is key for healthy cells and reducing inflammation. Learn how to find out your ratio and check out my favorite supplement!
https://www.micheleriechman.com/fish-oil
Favorite green juice:
👉 Save 20% on Organifi with the affiliate code HEALTHY20 and 35% when you set up a subscription. My favorites are the green juice in AM & gold in the PM
https://www.kbxdj3trk.com/healthy20/
👉Grab my 5 favorite smoothie recipes so you can start having one healthy, super nutritious meal a day! These are designed to balance your blood sugar and optimize your metabolism.
https://programs.micheleriechman.com/f/5-smoothie-recipes-for-weight-loss
Work with me:
👉 Discover more about the Wellness Breakthrough Program for women over 40 who are looking to lose weight for good & get in shape: https://www.micheleriechman.com/wellnessbreakthrough
Related episodes:
# 27 | What to Eat to Help You Lose Weight {Top Foods to Eat}
#17 How to Stop Yo-Yo Dieting {Sustainable Weight Loss Tips}
You got this,
Coach Michele
Disclaimer: This podcast and website represent the opinions of Michele Riechman and her guests. The content here should not be taken as medical advice. The content here is for informational purposes only. Please consult your healthcare professional for any medical questions or advice.
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