High cholesterol is a risk factor for heart disease. Cholesterol is a fat in the body that can increase one’s risk for heart attack, stroke and artery disease. A simple lab test call tell you what your cholesterol is. What do those numbers mean?

• Total cholesterol: This reflects the total amount of cholesterol found in your blood, including the LDL, HDL and triglycerides. Goal total cholesterol levels are under 200.

• LDL or low-density lipoprotein (the bad cholesterol): This type of cholesterol is more important than the total cholesterol because it causes plaque to build up on your artery walls and is most linked to heart disease and stroke. Strive for LDL levels under 100 (under 70 if you have diabetes or heart disease).

• HDL or high-density lipoprotein (the good cholesterol): This type of cholesterol helps remove cholesterol from the body. High levels can lower risk for heart disease and stroke. Strive for HDL levels 40 or greater for men and 50 or greater for women.

• Triglycerides: This type of fat is used for energy. High triglycerides along with high LDL and low HDL levels further increase risk for heart disease and stroke. Strive for triglyceride levels under 150.

Medications can lower cholesterol levels, but lifestyle changes can make a big impact. Being active (150 or more minutes of moderate physical activity a week) helps improve all components of cholesterol. Below are meal planning tips for improving those levels:

Lowering total and LDL-cholesterol

• Limit saturated fats and dietary cholesterol (found in animal products): marbled meats, skin on chicken/turkey, higher fat dairy foods (2% or whole milk, whole fat cheese, ice cream, egg yolks)

• Limit trans fats: commercial baked goods (cakes, cookies, pies, desserts), microwave popcorn, frozen pizza, refrigerated dough (biscuits, croissants, rolls), fried foods (fried meats, french fries, donuts), nondairy creamer, stick margarine, vegetable shortening • Limit processed meats: hot dogs, bratwurst, sausage, bacon, bologna, salami, pepperoni, pastrami, liverwurst

• Increase fiber: whole grains, whole fruits, unprocessed vegetables, beans/legumes

• Increase foods with omega-3 fatty acids: salmon, albacore tuna, mackerel, herring, ground flaxseed, walnuts, avocado

• Limit alcohol: no more than one drink daily (women), two drinks daily (men)

Elevating HDL-cholesterol • Raising HDL has little to do with what you eat. The best way to improve HDL is to not use any tobacco and to be physically active.

Lowering triglycerides

• Limit added sugars: beverages (regular pop, energy drinks, fruit juice/drinks, sports drinks, vitamin waters), table sugar, syrup, jam/jelly

• Limit sweets/treats: candy, chocolate, ice cream, commercial baked goods (cakes, cookies, pies, desserts, donuts)

• Limit processed foods: pretzels, crackers, chips, biscuits, white bread, white rice, pasta, breakfast cereals, french fries, onion rings, granola bars

• Limit alcohol: no more than one drink daily (women), two drinks daily (men)

• Other helpful foods: 16 ounces of fatty fish a week (salmon, albacore tuna, mackerel, herring, sardines), quinoa, whole grains, cruciferous veggies (cauliflower, broccoli, cabbage, Brussels sprouts, kale), avocado, coconut oil, garlic, soy protein (tofu, soy milk, soy nuts, soy nut butter), ground flax seed, chia seeds

• Some may benefit from taking a fish oil supplement with at least 400 milligrams combined of DHA and EPA.

Not all of these changes need to be made to improve cholesterol levels. Look at where your cholesterol levels are off, and focus on those changes. Limiting portions on the “foods to limit” list can make a big difference.