SAMPLE REPORT · example data, not a real personHow priorities are selected
Optimal <150High ≥150

·AHA: 200–499 mg/dL (2.3–5.6 mmol/L) is high — your 210 mg/dL elevates cardiovascular risk independently of LDL

·Triglycerides are highly diet-responsive: cutting added sugar and refined carbs can reduce them 20–30% in weeks

·Alcohol is a potent triglyceride driver — even moderate intake can keep levels elevated

The fat circulating in your blood is running high. Triglycerides respond quickly to cutting sugar and refined carbs.

⚡ Cardiovascular risk, metabolic health
Recommended protocol
DIETtop priority
  • Omega-3 rich fish2-3x per week
  • Fiber-rich foods25-30g daily
  • Reduce Added sugars and refined carbs< 25g sugar daily
LIFESTYLE
  • Start daily movement30 minutes of walking daily can lower triglycerides by 20-30%. Start with 10-minute walks and build up.
  • Reduce sugar and refined carbsSugar and refined carbohydrates are the leading dietary drivers of elevated triglycerides. If you drink alcohol, limiting intake also helps significantly.
  • If you carry excess weight, weight management is worth addingWhere excess weight is present, each 5-10 lbs lost can reduce triglycerides by 20 mg/dL.
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Expected response window
How you'll feel Cutting sugar and refined carbs can produce measurable changes within 2–4 weeks.
When to retest Triglycerides respond faster than cholesterol — retest in 6–8 weeks after consistent dietary changes.
Optimal <100High ≥100

·ATP III grades LDL 130–159 mg/dL (3.4–4.1 mmol/L) borderline high and 160–189 high — your 142 mg/dL is in this range

·2026 ACC/AHA sets an LDL goal below 100 mg/dL for people at lower estimated risk, and lower goals as risk rises

·Statins lower LDL by 30% or more; diet changes add a smaller but real reduction

Elevated LDL is the main modifiable driver of arterial plaque over time.

⚡ Heart and arterial health
Recommended protocol
DIETtop priority
  • Soluble fiber (oats, beans, lentils)10g daily
  • Nuts (almonds, walnuts)1 handful (1 oz) daily
  • Reduce Saturated fat (red meat, butter, cheese)< 7% of daily calories
LIFESTYLE
  • Start aerobic exerciseBegin with 15-20 minute walks daily, build to 30-45 minutes. Even light walking improves cholesterol.
  • Stress managementChronic stress increases cholesterol production. Try 10 minutes of meditation or deep breathing daily.
  • If you carry excess weight, fat loss is one contributing leverLosing 5-10 lbs can reduce LDL by 5-8% — one option among several, not a starting assumption.
SUPPLEMENT
  • Plant sterols/stanols2g daily, With meals
  • Psyllium fiber10-20g daily
Supplement notes
  • Plant sterols found in fortified products (spreads, orange juice)
  • Omega-3 lowers triglycerides, not LDL
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Expected response window
How you'll feel LDL changes are not felt directly — the benefit is long-term cardiovascular risk reduction.
When to retest LDL responds to diet within 4–6 weeks.
Optimal <2High ≥2

·AHA/CDC puts hs-CRP above 3 mg/L in the higher-risk group, and 2026 ACC/AHA counts 2 mg/L or more as a risk-enhancing factor — your 3.6 mg/L is above both

·Above 10 mg/L, AHA/CDC advise looking for an infection or other active inflammation rather than reading it as heart risk

·Either way, repeat the test about two weeks later, since a cold or injury raises CRP for a while

Inflammation is running above the cardiovascular-risk threshold.

⚡ Cardiovascular and metabolic risk
Recommended protocol
DIETtop priority
  • Fatty fish (salmon, mackerel, sardines)2–3x per week — omega-3 EPA/DHA reduces systemic inflammation
  • Berries (blueberries, strawberries, cherries)1 cup daily — polyphenols suppress inflammatory signalling
  • Reduce Ultra-processed foodsEliminate — refined seed oils and additives drive CRP up
LIFESTYLE
  • Start aerobic exercise — 30 minutes, 5x/weekAerobic exercise is among the most evidence-backed lifestyle interventions for reducing CRP. Consistent aerobic activity can reduce CRP by 10–30% over 8–12 weeks in those with elevated baseline levels; effect size varies with baseline CRP and fitness level.
  • Optimise sleep (7–9 hours)Inadequate sleep is associated with elevated CRP in multiple studies; the magnitude varies by individual and duration of deprivation. Consistent 7–9 hours supports lower inflammatory markers over time.
  • Address stressChronic psychological stress maintains cortisol elevation which drives CRP up. Mindfulness, social connection, and nature exposure all reduce CRP independently.
SUPPLEMENT
  • Omega-3 (EPA + DHA)1–2 g EPA+DHA daily, With meals
  • Curcumin (liposomal or with piperine)500–1,000 mg daily, With fat-containing meal
  • Vitamin C250–500 mg daily
Supplement notes
  • Omega-3 supplementation at 2+ g/day EPA+DHA reduces CRP by 20–30% in meta-analyses
  • Curcumin requires a lipid delivery system or piperine (black pepper extract) for meaningful absorption — standard curcumin powder is poorly bioavailable
  • Lifestyle changes (exercise, sleep, diet) are at least as effective as supplements for hs-CRP — supplements are adjunctive, not a substitute
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Expected response window
How you'll feel Reduced joint stiffness, improved energy, and better exercise recovery are often noticed within 4–6 weeks of anti-inflammatory diet and consistent sleep.
When to retest Inflammation markers can respond within 2–4 weeks of consistent dietary and exercise changes. Retest at 6–8 weeks for the first check, 12 weeks for a full assessment.

How this sample was ranked

Why these

Triglycerides (210 mg/dL), LDL Cholesterol (142 mg/dL), and Inflammation (hs-CRP) (3.6 mg/L) are the only three markers outside the optimal band, so they head the list.

Why this order

Triglycerides ranks ahead of LDL Cholesterol because it responds faster to change. LDL Cholesterol ranks ahead of Inflammation (hs-CRP) because it sits further outside its range.

What didn’t make the list

HDL Cholesterol, Vitamin D, TSH, and Creatinine are in the optimal band, so they sit under “Other markers” and need nothing from you. HbA1c (5.6%) is normal but not optimal for you, so it carries that badge in the same list rather than a card.

Where the plan connects them

“Move briskly, 150 minutes a week” moves Triglycerides, Inflammation (hs-CRP), and LDL Cholesterol together: one change, more than one marker. It’s in the plan below.

What to check before acting

This is example data and a single reading is not a diagnosis. Take these numbers to a clinician before you change any medication or start a supplement.

How priorities are selected →

This is a sample. Yours takes 45 seconds.

Upload your own blood test and get a plan ranked for your markers — free, no account, report file deleted after analysis.

Start with what moves the most
3 markers were flagged. You don't need 3 separate fixes — each change below moves several at once.
1
Start here
Move briskly, 150 minutes a weekLifestyle
About 30 minutes, five days

Aerobic exercise is one of the few things that reliably raises HDL. It also lowers triglycerides and inflammation and improves blood-sugar control, and it adds to weight loss rather than repeating it. LDL and total cholesterol usually move only a little with exercise alone.

Moves your priority markers
TriglyceridesInflammation (hs-CRP)LDL Cholesterol
High impact · Some effort
2
If you carry excess weight, lose 3–5% of itLifestyle
Over ~90 days, gradually

Where excess weight is present, this is one of the highest-leverage single changes — it tends to pull several numbers in the right direction at once: fat in the blood, blood sugar, and inflammation all ease together. One lever among several, not the default explanation.

Moves your priority markers
TriglyceridesLDL CholesterolInflammation (hs-CRP)
High impact · Takes commitment
3
Take omega-3 (EPA/DHA), 1–2 g a daySupplement
With a meal

Omega-3 lowers triglycerides reliably and calms inflammation, working alongside the food changes rather than replacing them.

Moves your priority markers
TriglyceridesInflammation (hs-CRP)
High impact · Easy
If you read nothing else
You could stop right here

Do these and nothing else for the next few months and you'll have moved most of what we found. Everything below is the detail behind it — here when you want it.

Likely to improve
If the changes hold. No promises — bodies vary.
↓Your Triglycerides eases down toward range
↓Your LDL Cholesterol eases down toward range
↓Your Inflammation (hs-CRP) eases down toward range
What you'll notice first: LDL changes are not felt directly — the benefit is long-term cardiovascular risk reduction.
When to retest
Long enough for your blood to catch up.
January 2027
about 3 months from now

Set by your Inflammation (hs-CRP), the slowest to respond. Retest sooner and the numbers won't reflect the work yet.

Grounded in ADA, ACC/AHA, NICE & WHO guidelines
Report file deleted after analysis, no account
Informational, not a diagnosis
How we rank your results →
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These recommendations support—not replace—your doctor. Review with a healthcare professional before starting supplements or making major lifestyle changes.

Your report file is processed for analysis and not stored. If you email yourself results, we send the plan to your inbox.

How we rank →

The rest of your markers are fine. Focus on the ones above first.

Other markers
HDL Cholesterol
65mg/dLOptimal

Cardiovascular protection

HbA1c
5.6%Normal, not optimal

Normal, but from 5.5% the risk of later diabetes runs about 1.9× that of 5.0–5.4% (ARIC study). In the DPP trial, diet plus 150 minutes a week of activity cut diabetes onset by 58%.

Vitamin D
62ng/mLOptimal

Immunity, bone health, mood, energy

TSH
1.9mIU/LOptimal
Creatinine
0.95mg/dLOptimal
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These results are a snapshot of today. Retest around January 2027 to track your progress and see what's moved.