LDL 110 · slightly high
Lower LDL
- Swap saturated fat for unsaturated. Cashews, pistachios, hazelnuts, macadamias, flax and sesame, plus fish like sardines, tuna and halibut, in place of butter, fatty or processed meat and fried food.
- Soluble fiber daily. Kidney, pinto, navy and mung beans, black-eyed peas, quinoa, sweet potato and berries. Aim for 5 to 10 g a day.
- Ground flaxseed is an easy add. A spoonful on veggies or quinoa gives fiber and unsaturated fat.
- Keep fried food, pastries and sweets small. They quietly add up.
HDL 39 · slightly low · ratio 4.4
Raise HDL, improve the ratio
- Keep running. Regular aerobic exercise is the most reliable lifestyle lever for HDL. Consistency beats intensity.
- Swap refined carbs and sugar for unsaturated fats and whole foods. Low HDL often rides along with high carbs and sugar.
- Waist and weight matter. Even a few pounds off the middle tends to nudge HDL up and the ratio down.
- The ratio improves from both sides: lower LDL and higher HDL. Aim for below 4.0 over time.
- Skip tobacco and go easy on alcohol. Don't start drinking to raise HDL.
Triglycerides 117 · already improving
Keep the gain
- Triglycerides fell from 273 to 117. Keep sugary drinks, sweets and alcohol low and keep eating fish like sardines and tuna.
PSA 2.3 · down from 5.8
Prostate health
- Eat more vegetables. Tomatoes (cooked is fine), broccoli, cauliflower, cabbage and bok choy.
- Fish (sardines, tuna, halibut, cod) and nuts and seeds over processed and charred meats.
- Stay lean and active. The same habits that help the lipids help the prostate.
- Ask your doctor how often to retest and how to prep for the draw. Recent cycling, ejaculation or an infection can bump PSA for a day or two.
Food examples come from your acceptable list, so they fit your rotation.
Talk to your doctor. This is general lifestyle information, not medical advice. Check changes in diet, supplements or exercise with your doctor, and especially if you take any medication.
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