Cholesterol - 3 - Condition & Symptoms

Possible Action Steps

Take every opportunity available to get blood cholesterol tested. Ask for HDL, LDL, and total cholesterol levels and track numbers over time.
Recognize that keeping blood cholesterol in a healthy range may happen as a result of taking medications correctly plus making permanent lifestyle/behavior changes.
- Daily, track cholesterol-lowering medication adherence using a medication diary
- Set a quit date to quit smoking - old turkey or using prescription or over-the-counter aids
- Limit fat intake to no more than 30 percent of total calories. Pay particular attention to reducing saturated (animal) fat.
- Limit calories to approximately 2,000 per day for women and 2,500 per day for men. This varies depending on age, activity level, body type, height, build - so investigate the ideal daily calorie goal for you and work to achieve calorie goal on most days of the week.
- Drink alcohol in moderation (hit: one drink per day for women and two drinks per day for men)
- Learn some effective stress coping skills and put them to use to control stress and decrease blood cholesterol levels.
Be sure they understand their cholesterol numbers and targets

Supporting Resources

Possible Action Steps

Learn about total cholesterol numbers (hint: best is less than 200; borderline high is 200-239; high is 240 and above).
Learn the other important numbers for keeping a heart healthy:
- Learn your actual and ideal body weight
- Learn your actual and ideal BMI
- Learn your actual and recommended daily calorie intake level
- Learn your actual and recommended blood pressure levels
Memorize medication schedule, including the name of each medication and correct dosing schedule.
Learn what it means to be physically active: 10,000 steps each day; 30 minutes brisk activity (walking) at least five times each week.
Learn that smoking and smokeless tobacco increase bad cholesterol and have no place in a healthy life.

Supporting Resources

Possible Action Steps

Adhere to cholesterol-lowering medication dosing schedule as prescribed by their doctor.
Track and record blood pressure at least once each week.
Stick to healthy lifestyle behaviors:
- Be physically active: take at least 10,000 steps each day or 30 minutes brisk activity (walking) at least 5 days each week
- Quit smoking and smokeless tobacco
- Consume no more than your recommended calorie level each day. Pay special attention to decreasing animal fat, saturate fat, and total fat.

Supporting Resources

Possible Action Steps

Make a list of inexpensive and fun ways to self-reward for behaviors that lower bad cholesterol and increase good cholesterol. Avoid rewards that involve junk food, smoking, and being inactive.
Self-reward when you meet your weekly physical activity goal for the week.
Self0reward when you don't exceed your daily calorie goal for the entire week.
Self0reward when you quit or cut back smoking/smokeless tobacco.
Self-reward when you eliminate junky/fatty snack foods for an entire week.
Self-reward when you lose a pound.
SElf-reward when you reduce BMI by any amount, however small.
Self-reward when you adhere to your medication schedule for the week.
Self-reward when you consistently respond to stress in healthy ways.

Supporting Resources