Your Blood Work (03/19/2026)
223
Total Cholesterol
HIGH (≤200)
152
Direct LDL
HIGH (≤100)
38
HDL (Good)
LOW (>60)
153
Triglycerides
HIGH (≤150)
19.1
Vitamin D
LOW (30-100)
13.0
Hemoglobin
LOW (13.5-18)
Daily Nutrition Targets
~2200
CALORIES
120g
PROTEIN
65g
FAT
280g
CARBS
High protein for muscle building. Fats kept moderate with emphasis on unsaturated. Fiber target: 35g+ daily for LDL reduction.
Key Strategy: Soluble fiber (oats, psyllium, beans) lowers LDL by 5-10%. Omega-3s (flax, chia, walnuts) raise HDL and lower triglycerides. Your current chia seed habit is excellent — keep it up.
Vitamin D Note: At 19.1 ng/mL, 2000 IU may not be enough. Ask your doctor about increasing to 4000-5000 IU D3 daily with a fat-containing meal for better absorption.
Iron Tip: Take your iron supplement with vitamin C (lemon water or orange juice) on an empty stomach. Avoid taking with tea, coffee, or calcium within 2 hours.
All Stores
Costco
Patel Bros
Trader Joe's
Kroger