Welcome to a Nurse’s Lab Work

by Lucy Medrow RN, NC-BC

This is an inside peek into one of my long-term health goals: getting my cholesterol levels within the normal range. I know I am not the only one looking to do this. According to the Minnesota Department of Health, in 2021, approximately 1.1 million people (specifically, 26.7% of Minnesota adults) reported being told they have high cholesterol.

Cholesterol is a waxy, fat-like substance found throughout the body. Did you know that the body produces all of the cholesterol it needs? And if you have too much of it, it can put you at risk for heart disease or stroke. That’s why it’s essential to stay within the normal ranges.

The different types of cholesterol

Total cholesterol is the total amount of cholesterol in your blood based on HDL, LDL, and triglycerides (described below). A cholesterol level above 200mg/dL is considered high.

High-density lipoprotein (HDL, also known as the "good" kind) cholesterol can help reduce your risk of heart disease and stroke.

Low-density lipoprotein (LDL, aka the bad kind) cholesterol can increase your risk of heart disease and stroke. The American Heart Association recommends “lower is better,” and studies suggest an LDL level at or below 100mg/dL is ideal.

Triglycerides (aka the contributors) are a type of fat in your body, and a high level can contribute to cholesterol buildup, which dramatically increases your risk of heart disease and stroke.

As I talked with my doctor, we agreed on doing some lifestyle changes before going on medication. The most significant shift I made was to my diet, and what my doctor and I noticed from my bloodwork was that those changes had a substantial impact on me.

Heartfelt tips for making dietary changes

The sum of everything we eat and drink is called nutrition. Nutrition is not one-size-fits-all, and should be customized to fit your unique needs and preferences Talk to your primary care provider before making any changes.

Incorporate more plant-based proteins, such as legumes (beans, lentils), nuts (like almonds and walnuts), and seeds (chia, hemp, and flaxseed). This can help your cholesterol levels fall within a normal range, while keeping your LDL (bad) cholesterol low and your HDL (good) cholesterol high.

If you are a meat-eater, choose lean (less fatty) protein choices that are low in saturated fats. Saturated fats are found in animal-based foods such as beef, pork, poultry, full-fat dairy products (hello, cheese and ice cream!), eggs, and tropical oils (coconut, palm, etc.) Great lean, low saturated fat, meat-based protein choices are most fish (like salmon and tuna) or poultry with the skin removed. When available, and within budget, purchase grass-fed (and finished) beef vs industrially-raised beef.

Limit trans fats which are most commonly found in fast foods, desserts, and other process foods. Look out for “hydrogenated” on the food label. Use olive oil, canola oil, peanut oil, soybean oil, or sunflower oil instead.

Heartfelt tips to remember when planning labwork

Scared of needles? Try this technique next time! Take a deep breath through your nose before the needle gets inserted, and right as it does, blow out of your mouth like you’re blowing out a birthday candle. This breathing technique helps stimulate the vagus nerve which helps the body to relax.

For those who menstruate, plan bloodwork in the beginning half of your cycle. As you get closer to your period, your body’s pain receptors become more sensitive.

Heartfelt tips to consider when reviewing labs

Know your baseline blood work. When was the last time you got bloodwork done when you were feeling generally well (not fighting a cold, in the ER, etc...)?

Haven't had baseline blood work done in a while? Start today - call your doctor or schedule that lab work you have been putting off.

Tracking your blood work over a period of time (also known as trends) helps more with long-term health/lifestyle goals.

I’m happy to see that the lifestyle changes mentioned above, throughout the years, have lowered my levels. Many are returning within normal ranges. Throughout this time, I’ve lost weight; I feel more relaxed, well-rested, and in tune with my body.

I look forward to seeing what my cholesterol levels are during my November 2025 appointment.

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