What are appropriate levels for LDL?
- > 100mg/dl for low CV risk
2. >70mg/dl for high CV risk
What are dangerous levels for HDL?
- <40mg/dl for men
2. <50mg/dl for women
What are dangerous levels for triglycerides?
> 175mg/dl
Typical western diet
high glycemic load, incorrect fatty acid composition, inappropriate macronutrient composition, acid-base imbalance, lack micronutrient density, high Na/K ratio, low fiber content, chemical content
What can alcohol do to your HDL?
increase it, improve insulin sensitivity, and reduce systemic inflammation (does some good!!!!)
*2 drinks for men, 1 drink for men
Recommended sodium intake
- 2300mg/d
2. ideally 1500mg/dl (recommending for African Americans, at risk individuals)
Typical mediterranean diet
abundant plant foods, fresh fruits and vegetables, dairy, poultry and fish, low red meat, selenium, fiber, vitamins E and C…
Serving recommendations: fruit vegetables fish and shellfish whole grains nuts dairy products vegetable oils
4-5 sv/day of fruit 4-5 sv/day of vegetables 2 sv/week of fish and shellfish 3+sv/day of whole grains (doesn't include refined grain) 4-5 sv/wk of nuts 2-3 sv/day of dairy products 2-6sv/day vegetable oils
Recommendation for Exercise
-150 minutes per week of moderate intensity of aerobic exercise
Risk factors for Metabolic Syndrome
Any 3+ of the following:
- Waist circumference >102cm (40in) in men; >88cm (35in) in women
- Serum triglycerides >/=150mg/dl (1.7mmol/l)
- BP >/= 130/85mmHg
- HDL less than 40 (<1mmol/l) in men; 50 in women (<1.3mmol/l)
- Serum glucose >/=6.1mmol/l (115mg/dl)
