COMBINED SCORE Less than 200 HDL LDL Step One Know your Numbers Get a blood test every five years, starting at age 20, to check for HDL, LDL, and total cholesterol. Here are the normal ranges (measured in mg/dL) for each: Health Advocate can help. If you are among the one in six Americans with high cholesterol, you may be at risk for heart disease, the leading cause of death in the U.S. But, simple dietary and lifestyle changes can often help lower the level of cholesterol that clogs the arteries and increases risk. Health Advocate, a benefit paid by your employer or plan sponsor, and in partnership with HealthyWomen, the nation’s leading nonprofit health information resource for women, offers these cholesterol-lowering tips, based on recommendations from leading organizations. Control Cholesterol, Protect your Heart Step Two Make over your menu • Limit saturated fats. Red meat, dairy products and packaged foods are top sources of saturated fat that can raise LDL. • Eat more fish. Cold-water varieties like salmon contain heart-healthy fats that lower LDL. • Use canola, peanut and olive oils. They’re rich in cholesterol-lowering fats and are great for cooking and baking. • Opt for blended butters and margarines. Look for brands mixed with heart-protective olive oil. • Eat oats for breakfast and beyond. Oats, high in soluble fiber, are a leading cholesterol-lowering food. Toss oat bran in batters, too. • Snack on nuts. Eating 1/3 cup of almonds, pecans or walnuts a day can help reduce both LDL and total cholesterol levels. Healthy and Smart (Sources: U.S. Department of Health and Human Services; Mayo Clinic; American Heart Association) BAD Artery-clogging cholesterol SCORE LOW: Under 100 GOOD Removes excess cholesterol SCORE HIGH Women: Above 50 mg/dL Men: Above 40 mg/dL LDL HDL Exclusively for Health Advocate Members