A berry sweet way to a Healthy Heart.
By Dr. Annie Xu
February brings another opportunity to recognize American Heart Month and to highlight simple, natural ways to support heart health. One of the most effective places to start is understanding how dietary habits influence cholesterol levels.
Cholesterol is typically reported as total cholesterol, HDL, triglycerides, and LDL. While HDL is often called the “good” cholesterol and LDL the “bad,” these labels oversimplify a complex biochemical system. Cholesterol itself is essential for building healthy cells. However, higher LDL levels — and an unfavorable balance between LDL and the other values — are strongly associated with increased risk of heart attack and stroke.
General target ranges for most adults include:
- Total cholesterol: under 200
- HDL: 60 or higher
- Triglycerides: under 150
- LDL: under 100
- LDLtoHDL ratio: less than 2.5
Medications can certainly help manage cholesterol, but lifestyle changes are the foundation for improvement. Aerobic exercise is particularly powerful, often raising HDL by as much as 12 points and lowering LDL by up to 6 points. Increasing soluble fiber — found in foods like oats, beans, apples, and barley — may reduce LDL by up to 11 points. Cutting back on refined sugars helps improve the overall cholesterol balance, while reducing saturated and trans fats can lower cholesterol by an additional 20–30 percent.
Taken together, these changes can lead to a 30–40 percent improvement in cholesterol levels for many people. Genetics do play a role, but nearly everyone benefits from adopting heart-healthy habits. For guidance tailored to your individual needs, consider discussing dietary strategies with your primary care clinician or cardiologist.
Dr. Annie Xu is a local primary care physician at Hot Springs Internal Medicine Clinic, specializing in chronic care management, women’s health, and general practice medicine. Her clinic is located at 301 Exchange St, Hot Springs. To schedule an appointment, call 501-621-4222.
{Archived articles by Dr. Xu can be found at thespringsmagazine.com/category/health-wellness/Dr. Annie Xu.}
