Big Bad Cholesterol

BrownieKitty12345

Back story first. I am young (25) and I've always been over weight. Since I was a kid. I moved out of my parents home less than a year ago to move in with my fiancé. I've never had any health problems other than low iron.

Two weeks ago I go to the doctor and my cholesterol is twice the amount of what it should be. Honestly I'm not surprised it was high but I was surprised how high it was. He said it was in plaque build up range.

Since then, I've put myself on a very strict diet. I know "cold turkey" doesn't work for most people but it works for me. I've had a few slip ups mostly to do with sweets.

I keep consistent and here is what my days usually look like:

1 pack of instant grits. (they keep me full) 7am
1/2 avocado 10:30am
1 banana 12:00pm
slimfast shake 1:00pm
apple 2:00
air popped popcorn 3:30
Then dinner varies everyday.

My slip ups are due to emotional eating which I am not afraid to admit. I'm getting married in two months and I've been very stressed out lately.

What else should I be doing to help lower my cholesterol?

Thanks ^.^

BrownieKitty12345

I know I can research this on my own and I have but everything says something different. I was more wondering if anyone could share their own experience. I've pretty much stopped eating everything meat.

JackieMarie1989jgw

I also had genetic high cholesterol from a young age (246 total cholesterol at age 19, normal weight, even with perfect diet only went down.to 215). My doctor told me that exercise can help with not only lowering bad cholesterol but also raising good cholesterol levels, which protects your arteries from plaque build up. Eating healthy fats such as omega-3s will help, the avocado is good, also try to incorporate oily fish a couple times a week, such as salmon. My sister is the only one in my family with semi-normal cholesterol, and she is the biggest fish eater.
Recent research shows that dietary cholesterol does not affect your blood cholesterol as much as trans fat and saturated fat does, so work on limiting those. When you do eat high fat foods, pairing it with fiber can help limit absorption.
Unfortunately some people genetically manufacture too much bad cholesterol regardless of diet, but you can help control it with exercise and good healthy fats. Hope this helps and good luck!

LKArgh

I would stop what you are doing and start eating normally. You need to see this a life-long change in eating habits, not a short-lived diet.
Depending on how overweight you are, aim for 1 to 2 lbs loss per week and let MFP calculate your target calories.
I am hoping your dr gave you instructions on what to do, if not, you need to go back and ask for details or a reference to a specialist. In general, the most common medical guidelines for lowering cholesterol are:
- increase physical activity
- lose weight if overweight
- replace saturated fat with unsaturated fat. This usually means limiting animal fat (butter, fatty meat, full fat dairy etc), limit fried food, no palm oil and absolutely no hydrogenated fats and replacing them with unsaturated plant oils (evoo is the one usually recommended, but there are other options) and fat from avocados, nuts etc
- replace red meat with fish a few times per week, preferably fatty fish, like sardines and salmon
- limit soda, candy and other similar treats that add too many calories and sugar
- increase fiber (lots of vegetables, legumes, whole grains and fruit)

PiSquared

My understanding is that dietary contributes little to your overall cholesterol. I am not a doctor, so if your doctor has told you to watch your dietary cholesterol, then by all means follow doctor's orders.

With that said, you're only going to get cholesterol through consuming animal products. Some foods are higher than others. Shell fish is a big one. This includes shrimp, which are tasty little cholesterol bombs. I think seafood in general tends to be high. Eggs are another common source of dietary cholesterol, at least in the yolks. Bacon, red meat, and fatty dairy (which includes cheese and butter) are others. This doesn't mean these foods are bad and you should never eat them. Just be aware, plan accordingly, and eat in moderation.

My cholesterol was also starting to climb at my last doctor's visit. I was told this is most likely linked to the high amount of diet soda I had been drinking. I had no idea aspartame could raise cholesterol levels. I am working to get my Diet Coke habit under control. I'm not planning on stopping completely, but I am looking to reduce how much I drink.

Good luck and congrats on the upcoming nuptials!

JenniferLynWhatx

My cholesterol was high so my doctor suggested omega 3 supplements - Normal range now

NewMeSM75

JackieMarie1989jgw wrote: »

I also had genetic high cholesterol from a young age (246 total cholesterol at age 19, normal weight, even with perfect diet only went down.to 215). My doctor told me that exercise can help with not only lowering bad cholesterol but also raising good cholesterol levels, which protects your arteries from plaque build up. Eating healthy fats such as omega-3s will help, the avocado is good, also try to incorporate oily fish a couple times a week, such as salmon. My sister is the only one in my family with semi-normal cholesterol, and she is the biggest fish eater.
Recent research shows that dietary cholesterol does not affect your blood cholesterol as much as trans fat and saturated fat does, so work on limiting those. When you do eat high fat foods, pairing it with fiber can help limit absorption.
Unfortunately some people genetically manufacture too much bad cholesterol regardless of diet, but you can help control it with exercise and good healthy fats. Hope this helps and good luck!

This..

MelaniaTrump

Take out the grits and use plain quick oats made with low fat milk.
Many grits packages still have hydrogeneted fats. Read all the ingredients.
Quaker grits still has it in some http://www.quakeroats.com/products/hot-cereals/grits/instant-grits-cheese.aspx , then click on nutrition info
I stopped drinking slim fast when I looked at it and it had 19 grams of sugar.

BrownieKitty12345

Thank you everyone for the replies. When I do eat meat, which is rare, I only eat salmon, 90% lean ground turkey, and skinless chicken breasts that have been cooked in the crock pot. I've cut back a lot on my cheese, butter, and bacon, which were staples after I moved out because they were cheap. :P

The grits I eat are the original flavor and I do not add anything to them because I like how they taste and they keep me full. I've tried quick oats. They make me sick within 20 mins of eating them and don't fill me up.

My exercise has increased over the past two weeks and I am losing roughly 2lbs a week.

Does anyone know how long it takes for cholesterol to start lowering?

nvmomketo

It seems that there are three ways to lower cholesterol:

1. High carb low fat diet like Ornish recommends - high in veggies
2. Low carb high fat diet like Phinney and Volek recommend - high in healthy ats and non starchy veggies.
3. Lose a bunch of weight through diet and / or exercise

I know most about the second and third option. High carb does not work well for me.

A diet low in carbs will lower triglycerides (the largest cholesterol problem), raise HDL, lower Lp a, and change LDL to the larger, healthier pattern A type. If the doctor is just looking at total cholesterol, an incorrect and out of date technique, then your cholesterol will not appear to have improved. If he actually is up to date on current cholesterol and heart earth thinking, he'll be happy with these results.

Most low carbers seem to be showing improvements by just a few months into the dietary changes. It improves further as time goes on.

Rarely, some people will have worsening cholesterol on a LCHF diet. It is a small genetic minority with that problem though. As a general rule, a high at diet is good for cholesterol and heart health.

Best of luck.

lemurcat12

JanetYellen wrote: »

Take out the grits and use plain quick oats made with low fat milk.
Many grits packages still have hydrogeneted fats. Read all the ingredients.
Quaker grits still has it in some http://www.quakeroats.com/products/hot-cereals/grits/instant-grits-cheese.aspx , then click on nutrition info
I stopped drinking slim fast when I looked at it and it had 19 grams of sugar.

Plain grits wouldn't have fat at all. You found that by picking a package of cheese grits.

Here's a more standard selection: http://alberscorn.com/products/

lemurcat12

meow123393 wrote: »

Two weeks ago I go to the doctor and my cholesterol is twice the amount of what it should be. Honestly I'm not surprised it was high but I was surprised how high it was. He said it was in plaque build up range.

Since then, I've put myself on a very strict diet. I know "cold turkey" doesn't work for most people but it works for me. I've had a few slip ups mostly to do with sweets.

Normally when someone has very high cholesterol the doctor will have you try a diet (usually that cuts sat fat, among other things, and increases higher fiber foods, and may involve other changes, depending on your weight and your current diet). Ideally, the doctor would refer you to a registered dietitian for this purpose.

Did this occur? If not, what did the doctor say about lowering the cholesterol? Was there a concern that the test might not have been accurate (this can happen if you don't do an adequate fast before or eat something that might skew the test).

My concern about your diet is that it doesn't look particularly nutritious or satisfying (and is super low protein), although without seeing dinner hard to say. If you are cutting meat due to the cholesterol result (or a vegetarian) you'd want to add in other good protein sources. You'd also normally want more veg, and possibly more fiber. Having an dietitian help would maximize the likelihood of determining whether you are someone who can control your cholesterol with diet.

Also, you don't say if you are overweight. If so, losing the weight may be enough to lower the cholesterol.

_Terrapin_

If someone mentioned rolled oats and legumes then ignore this post. Otherwise, rolled oats and legumes. Anyone? Bueller?

BrownieKitty12345

lemurcat12 wrote: »

meow123393 wrote: »

Two weeks ago I go to the doctor and my cholesterol is twice the amount of what it should be. Honestly I'm not surprised it was high but I was surprised how high it was. He said it was in plaque build up range.

Since then, I've put myself on a very strict diet. I know "cold turkey" doesn't work for most people but it works for me. I've had a few slip ups mostly to do with sweets.

Normally when someone has very high cholesterol the doctor will have you try a diet (usually that cuts sat fat, among other things, and increases higher fiber foods, and may involve other changes, depending on your weight and your current diet). Ideally, the doctor would refer you to a registered dietitian for this purpose.

Did this occur? If not, what did the doctor say about lowering the cholesterol? Was there a concern that the test might not have been accurate (this can happen if you don't do an adequate fast before or eat something that might skew the test).

My concern about your diet is that it doesn't look particularly nutritious or satisfying (and is super low protein), although without seeing dinner hard to say. If you are cutting meat due to the cholesterol result (or a vegetarian) you'd want to add in other good protein sources. You'd also normally want more veg, and possibly more fiber. Having an dietitian help would maximize the likelihood of determining whether you are someone who can control your cholesterol with diet.

Also, you don't say if you are overweight. If so, losing the weight may be enough to lower the cholesterol.

I am overweight. I've been overweight my entire life. Just a month ago my doctor told me my bad cholesterol was in the plaque causing level. It has never been this high ever. The foods I eat during the day keep me full and at night I usually eat a lean cuisine or meals with boiled chicken or 90% lean ground turkey.

I wasn't referred to a dietitian or told to follow a certain diet. He just told me to try and get it under control myself.

I used to be a vegetarian but my main diet was soy. I have since been told to keep away from soy because I have thyroid problems and the increase amount of soy seemed to make some spots grow on my thyroid.

rhtexasgal

Genetics can play a huge role in your cholesterol. My hubby is an example. I cook all of our meals about 90% of the time so I know what goes in his mouth and yet his cholesterol is 230. Because his diet is clean, it is primarily genetics because both his mom and dad have high cholesterol. However, the ratio of HDL and LDL is great and his triglycerides are normal so the doctor is not worried.

My cholesterol was 202 but again, my HDL was 72 which was great and my triglycerides were under 100. Supposedly the LDL part of cholesterol is the "bad" cholesterol. However, there are actually "good" and "bad" LDL too. If LDL particles are large and fluffy, then you don't have anything to worry about. However, if the LDL particles are small and compact, this is bad and is the stuff that accumulates in your vessels to create plaque build-up putting you at risk of stroke, heart attack, etc. Many doctors do not test the LDL particle size when ordering blood work so you will have to ask for it. (I believe the test is called NMR Lipo profile) ... another thing that should be tested for are inflammation markers like C-reactive protein. Systemic inflammation in the body which can be caused by health conditions and diet are also good indicators that something hinky is going on.

I am sorry I am writing a book here and what I put is in very basic layman's terms but it is what I understood when I met with my doctor and a nutritionist at my gym. Basically, my doctor told me to keep doing what I am doing - eat right, exercise, etc. and my diet is high in the good fats such as olive and coconut oil and I even eat the fat on a steak or pork chop and the chicken skin too. There are healthy components in animal fat (as long as it isn't charred or burned) ...

GsKiki

My uncle had a problem with high cholesterol, and he would drink a cup of betroot and lemon juice every day to lower it down.
Ofc, you have to combine it with balanced diet, but you seem to already be doing that part

7lenny7

Statin drugs and regular exercise cut my cholesterol numbers by 67%. I don't worry about dietary cholesterol because it's effect is negligible.

jgnatca

Don't forget the influence of stress.

http://www.apa.org/pubs/journals/releases/hea-246601.pdf

For stress, try some new techniques other than eating to provide comfort and relaxation. You might try a breathing meditation, yoga, or a long walk.