Brief Answer:
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Detailed Answer:
First of all, calm down. Your blood values are not so out of control that a little change in your diet and lifestyle can't control them. First, what do they mean? You want your total cholesterol to be below 200 mg/dl, so 218 is on the high side. Your HDLs are also low at 44, and they are the protein carriers that take cholesterol out of the bloodstream, so I would like to see them higher. Your LDL is the bad cholesterol protein carriers that drop cholesterol off on the arterial walls and allows plaque to build up. Your goal for that should be below 100 mg/dl., preferably 70. And you have pre-diabetes as indicated by your HbA1C if 6.3 is your last value (6.4 is the upper cutoff for prediabetes). Now what to do about this.

Your lifestyle prescription to change your values would be to follow a low fat, high water-soluble fiber diet that is restricted in sugars and total carbohydrates, lose weight if overweight and start an exercise program. It doesn't sound effortless, and it's not. But with a little effort, you can do it!

Water-soluble fibers come from fresh fruits, oats, barley, and starchy beans like lentils and psyllium husks. Water-soluble fibers help escort the cholesterol and fats out of the body. You want about 30 grams per day of total fiber. You will want to restrict your fat to less than 30% of your calories by avoiding fatty foods, butter, high-fat meats (choose only low-fat meats like the white meat of turkey and chicken), vegetable oils, fried foods, and other greasy items. Your diet should be high in fresh fruits and vegetables, whole grains (especially oats and barley), and lean meats, plus at least two servings of low-fat dairy.

If you are overweight, work on the weight to get it and the cholesterol and insulin resistance down. Insulin resistance and high blood sugar are increased by excess weight. To add to this, you will want to implement an exercise program to increase your HDLs and lower your LDLs and glucose. It should be a combination of strength training and aerobic activity to equal at least 150 minutes per week. Your target heart rate should be 60-70% of your maximum heart rate, usually calculated by 220-age = maximum heart rate x percentage like .6 or .7.

The herbal drug berberine has been shown to lower glucose and blood fats without the side-effects metformin should choose to add a botanical aide. The dosage is 500 mg x 3 per day to lower blood sugars and cholesterol.

Your carbohydrates should all be high fiber and minimally processed to equal no more than 55-60% of your calories. No processed foods with added sugars or salt are recommended unless you choose lean cuisine or a brand specifically designed for health. Even then, watch the sodium and try not to go over 5 grams per day. If blood pressure becomes a problem, a 2-3 gram sodium diet might be called for. Sugar substitutes may be used, but the only one that I advise is stevia, a natural herb that is only minimally damaged in processing.

Your calories to maintain weight can be calculated using multiple prediction equations on the computer or taking 30 calories x weight in kg. Weight in kg is determined by taking your pounds divided by 2.2. You subtract 500 calories per day from maintenance levels to lose one lb per week to lose weight.

I hope I have explained your situation, XXXXXXX and look forward to your continued good health through lifestyle change. Thank you for your query.
Kathy J Shattler, MS, RDN

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