Blood tests for heart health are an important part of preventive medicine. But figuring out what these tests mean can often be difficult. You can discover the meaning behind your results by learning the terms used, and then improve your results without resorting to medication by discovering my nutritional guidelines and healthy recipes.

LDL (Bad Cholesterol)

What it Means: High levels of LDL cholesterol are closely associated with heart disease. Lowering levels to less than 130 mg/dL (less than 100 mg/dL if you have other risk factors such as high blood pressure or diabetes) is important for reducing your risk of heart attack and stroke.

What You Can Do: There are several ways to lower LDL, including limiting saturated fat to less than 7 percent of your total calories, avoiding dangerous trans fats (look for the words hydrogenated or partially hydrogenated in the ingredients list) and increasing your intake of soluble fiber found in foods such as oatmeal, whole grains, beans, apples and strawberries. Aim for at least three servings of soluble fiber per day.

HDL (Good Cholesterol)

What it Means: HDL cholesterol moves less healthy cholesterol away from the heart, preventing buildup of bad cholesterol in your coronary arteries. Because low levels of HDL increase your risk of heart disease, women should aim for a level of 50 mg/dL or more.

What You Can Do: There are a several things that you can do, including losing weight (particularly the unhealthy fat around your middle), exercising (at least 120 minutes per week), consuming healthy mono-unsaturated fats like olive oil, nuts and avocado regularly, indulging in a glass of wine a few times per week (but no more than one or two per day) and taking an omega-3 fatty acid supplement (1 gram fish oil per day).

Triglycerides

What it Means: These are another type of fat in the blood that is associated with an increased risk of heart disease. High levels of triglycerides (greater than 150 mg/dL) are often found in conjunction with low levels of good cholesterol. This suggests metabolic syndrome, which can manifest as high normal blood sugar and high blood pressure. Metabolic syndrome can significantly increase your risk of heart disease

What You Can Do: Weigh loss is the most effective way to bring down triglyceride levels. Patients with metabolic syndrome respond very well to a low sugar, lower carbohydrate diet. However, it is important not to cut carbohydrates completely, as the lack of fiber in your diet will cause the bad cholesterol to increase. Instead, aim to get your carbs from three servings of whole grains per day. It is important to limit refined sugar and highly processed carbohydrates if you have elevated triglycerides.

hs-CRP (High Sensitivity C Reactive Protein)

What it Means: CRP is a marker of inflammation in your body. Higher levels (greater than 3 mg/L, according to the American Heart Association) have been associated with an increased risk of heart disease because of the role of inflammation in atherosclerosis.

What You Can Do: The best way to lower CRP levels is to eat at least five to seven servings per day of a variety of fruits and vegetables, especially the deeply-colored varieties like blackberries, spinach and sweet potatoes, which are loaded with antioxidants. Antioxidants help prevent inflammation. Also, limit processed foods, replace saturated fat with healthy fats and get plenty of omega-3 fatty acids in the form of fatty fish like salmon twice a week.

As you can see, there are many ways you can improve your heart health without resorting to medication, especially by eating healthier. Here are a few of my favorite recipes to get your started on the path to a healthier heart. 

Easy Appetizer Salad

• 1 bag of lettuce
• 1 cup cherry tomatoes
• 1 ounce goat cheese, crumbled
• 1 tablespoon walnuts, chopped
• 2 tablespoons rice vinegar

Toss lettuce, tomatoes, goat cheese and walnuts in a bowl. Top lightly with rice vinegar (found in Asian food aisle or gourmet markets). Makes 2 servings.

Quick and Tasty Quiche Cups

• 1 cup spinach (fresh or frozen), cooked
• 1 cup mushrooms, onions or peppers, cooked
• 1 ½ cups egg substitute
• ½ cup reduced-fat, feta or goat cheese, shredded

Mix spinach, vegetables, egg substitute and cheese in a bowl. Pour into a muffin tin sprayed with cooking spray. Bake 20 minutes at 350 degrees. Allow to cool slightly. Makes 6 servings.

Savory Salmon Salad

• ½ can cannellini beans, rinsed and drained
• 1 6-oz. can of salmon
• 2 tablespoons vinegar
• 2 tablespoons feta cheese, crumbled
• 2-3 cups of lettuce

Combine beans, salmon, vinegar and feta cheese in a bowl. Serve over lettuce. Makes 2 servings.

Discover more delicious, nutritious and beautiful dishes in Spa Diet!