Hi, Joe
High cholesterol on this end, too. First, I would suggest you hit the "high cholesterol" forum on these boards. The folks are full of really helpful info.
I don't know how to convert the numbers, and I know there are different numbers for different lipids (hdl, triglycerides), but I can tell you what I've done so far to avoid meds:
Eat oatmeal every day, preferably the non-processed type. Get traditional Irish porridge or steel-cut oats. I've also seen them referred to as groats.
Drink a daily glass of OJ.
Incorporate a half-teaspoon of cinammon into your diet daily, just the plain spice. Use it on those oats
Limit "white" foods, if possible, white rice, white bread, white potatoes.
Eat a daily serving of squash.
Limit your meat proteins to six to eight ounces per day. Meats should be very lean, with all visible fat removed before cooking.
Get 30 minutes of brisk walking or other cardio in every day.
Foods to avoid: Cheese (unless it's very low fat or fat free), shrimp, eggs, full-fat dairy products. Use olive oil or a spread with no t-fat instead of butter or margarine. Saturated fat is now an enemy of yours, and an even bigger enemy is partially hydrogenated oils, which are usually found in the ingredients section of labels here in the US. Crackers and most processed baked goods are full of it.
I'm sure I'm forgetting some, but go hit the cholesterol area, and I'm sure others will chime in
Lysne
Yep...forgot a few. Green tea or oolong tea, a daily cup. Also, alcohol seems to raise the good cholesterol (hdl). I've seen different studies that say red wine only, and some that say any alcohol. Don't go overboard, tho! Just one glass of wine or one small drink per day, if you don't have other problems that would interfere with that.
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