Cholesterol is measured in milligrams per deciliter of blood (mg/dl). The numbers for LDL should be low. One hundred and thirty milligrams per deciliter is considered good, 160 is high. If you have heart disease, your target is 70.

HDL levels should be high. In women, the target level range is 50–60 milligrams per deciliter. Men should aim for 40–50. Lower levels are considered risky.

When planning your diet, keep your saturated fat intake low. It should never constitute more than 10 percent of your total fat intake.

Polyunsaturated Fatty Acids: The Omegas

Omega-3 and omega-6 are essential fatty acids, which means you need them for good health, but your body cannot manufacture them. The name of these acids is an indication of where along the fatty acid chain (the “E” tail) hydrogen atoms are missing.

Omega-3 is found in fish oil and plant oils, especially flax. It is believed to reduce inflammation, improve blood circulation, and decrease the thickness of arterial walls, a significant benefit to those with high blood serum cholesterol.

Omega-6 is found in nuts, whole grains, legumes, sesame oil, and soy oil. When used together to replace saturated fats, these fatty acids can reduce high blood pressure and cholesterol.