Diet for High Cholesterol (and support would be great too)

andijean31

I used MFP years ago and lost about 40 pounds. I've now gained it all back and then some (currently 5'6" and 240 pounds). I found out last week that I now have high cholesterol and my doctor recommended I stay away from red meat, eggs, and dairy (and eat more veggies, fruits, beans, oats, etc).

So I'm a week into my new diet and I feel exhausted and hungry all of the time. I've been eating mainly salads, salmon, lots of veggies, chicken, oatmeal, and Cheerios (Bee Happy, Bee Healthy). I don't know how much longer I can do this. I'm used to high protein diets with protein shakes and eggs and lots of meat, but lower carbs. Those would fill me up. That's how I lost weight in the past (in addition to counting my calories), but now that I can't do what I did before, I just don't know how to eat low cholesterol foods while a) not starving and b) not continuing to gain weight (or just maintaining) because of the carbs. Also, my apologies for the TMI, but I'm also having a lot of bathroom issues because of this high fiber diet.

Any advice would be much appreciated! Thank you.

kimny72

andijean31 wrote: »

I used MFP years ago and lost about 40 pounds. I've now gained it all back and then some (currently 5'6" and 240 pounds). I found out last week that I now have high cholesterol and my doctor recommended I stay away from red meat, eggs, and dairy (and eat more veggies, fruits, beans, oats, etc).

So I'm a week into my new diet and I feel exhausted and hungry all of the time. I've been eating mainly salads, salmon, lots of veggies, chicken, oatmeal, and Cheerios (Bee Happy, Bee Healthy). I don't know how much longer I can do this. I'm used to high protein diets with protein shakes and eggs and lots of meat, but lower carbs. Those would fill me up. That's how I lost weight in the past (in addition to counting my calories), but now that I can't do what I did before, I just don't know how to eat low cholesterol foods while a) not starving and b) not continuing to gain weight (or just maintaining) because of the carbs. Also, my apologies for the TMI, but I'm also having a lot of bathroom issues because of this high fiber diet.

Any advice would be much appreciated! Thank you.

First, I was under the impression that avoiding high cholesterol foods was outdated, as dietary cholesterol doesn't typically affect blood cholesterol, unless you have a specific uncommon hereditary medical condition. But I'm not a professional!


But for my relatives and friends who have been told their cholesterol is high and needs to come down to avoid medication, they have been told to lose weight, become more active, and increase fiber. My dad was told to reduce the red meat in his diet as well, but nothing about eggs and dairy.

I peeked at your logging, and it looks a little rough to start out. Are you mostly eating at restaurants, or are you just using those entries for convenience? Are the recipe entries you are using (like Thai tofu bowl) recipes you created, or just something you found in the database? Logging the exact foods you are eating and using a food scale to measure portions as often as possible will really help you get a handle on where you are and what you can improve, even if you only do it for a little while.

Increasing fiber should happen slowly, otherwise you will end up with some digestive issues, that's normal.

You might be able to start out at 2 lbs per week, but if it's a struggle then start at 1 lb per week and once you've gotten a handle on your food choices, then you can increase your deficit at that time. Make sure you are logging your exercise and eating back at least some of those calories - not doing so can leave you too hungry as well.

Maybe see if your doctor will refer you to an RD to help you figure out how to eat considering your cholesterol without making it too hard to stick too?

andijean31

Hi Kim. Thank you so much for your feedback! My logging is definitely a rough start. I think in the last week, I ate 3 meals out and one was the Thai tofu bowl because I couldn't find the restaurant on MFP.

This is the email I got from my doctor:

Ten Natural Ways to Lower Your Cholesterol

1. Increase your exercise program to five or six days a week.
2. Lose ten pounds, slowly. Modest weight loss can make a big difference in cholesterol.
3. Get serious about getting your seven fruits and vegetables daily. Filling up on these makes a difference for both heart disease and cancer prevention.
4. Replace beef products with fish and skinless poultry. Cow products- cheeses, ice cream, beef- are full of the bad fats that clog arteries. When you must have meat, 4 ounces is the serving size.
5. Use the special cholesterol lowering spreads, “Take Control” or “Benecol”. These can drop cholesterol levels if you take 3 pats daily.
6. Have fish three times a week – a sardine, salmon, or tuna sandwich is one easy source. Fish oil capsules two daily are good if you’re not a fish eater; the recommended amount of EPA and DHA combined is 1000 mg.
7. Increase the amount of soy in your diet, such as soymilk, soy burgers (Boca Burgers = about 10 grams), tofu, or soy granola bars. 25 grams of soy protein daily is recommended.
8. Add more soluble fiber. Seven grams of soluble fiber daily is the goal. Metamucil brand provides more than three grams per teaspoon. Food options include: oat bran and oat cereals, legumes (beans). High fiber cereals for breakfast can provide one-quarter of the optimal dose.
9. Take a multivitamin with folic acid daily.
10. Use monounsaturated fats. Use a handful of nuts as a heart-protecting snack for mid-morning and mid-afternoon snacks. Canola and olive oil are good oils for salad dressings.

GUIDELINES FOR LOW-CHOLESTEROL, LOW-TRIGLYCERIDE DIETS

FOODS TO USE
MEATS, FISH Choose lean meats (chicken, turkey, veal, and nonfatty cuts of beef with excess fat trimmed; one serving = 3 oz. of cooked meat). Also, fresh or frozen fish, canned fish packed in water, and shellfish (lobster, crabs, shrimp, oysters). Limit use to no more than one serving of one of these per week. Shellfish are high in cholesterol but low in saturated fat and should be used sparingly. Meats and fish should be broiled (pan or over) or baked on a rack.
EGGS Egg substitutes and egg whites (use freely). Egg yolks (limit two per week).
FRUITS Eat three servings of fresh fruit per day (1 serving = 1/2 cup). Be sure to have at least one citrus fruit daily. Frozen or canned fruit with no sugar or syrup added may be used.
VEGETABLES Most vegetables are not limited (see reverse side). One dark-green (string beans, escarole) or one deep-yellow (squash) vegetable is recommended daily. Cauliflower, broccoli, and celery, as well as potato skins, are recommended for their fiber content. (Fiber is associated with cholesterol reduction.) It is preferable to steam vegetables, but they may be boiled, strained, or braised with polyunsaturated vegetable oil (see below).
BEANS Dried peas or beans (1 serving = 1/2 cup) may be used as a bread substitute.
NUTS Almonds, walnuts, and peanuts may be used sparingly (1 serving = 1 tablespoonful). Use pumpkin, sesame, or sunflower seeds.
BREADS, GRAINS One roll or one slice of whole-grain or enriched bread may be used, or three soda crackers or four pieces of melba toast as a substitute. Spaghetti, rice, or noodles (1/2 cup) or 1/2 large ear of corn may be used as a bread substitute. In preparing these foods, do not use butter or shortening, use soft margarine. Also use egg and sugar substitutes. Choose high-fiber grains, such as oats and whole wheat.
CEREALS Use 1/2 cup of hot cereal or 3/4 cup of cold cereal per day. Add a sugar substitute if desired, with 99% fat-free or skim milk.
MILK PRODUCTS Always use 99% fat-free or skim milk, dairy products such as low-fat cheeses (farmer's, uncreamed diet cottage), low-fat yogurt, and powdered skim milk.
FATS, OILS Use soft (not stick) margarine; vegetable oils that are high in polyunsaturated fats (such as safflower, sunflower, soybean, corn, and cottonseed). Always refrigerate meat drippings to harden the fat and remove it before preparing gravies.
DESSERTS, SNACKS Limit to two servings per day; substitute each serving for a bread/cereal serving: ice milk, water sherbet (1/4 cup); unflavored gelatin or gelatin flavored with sugar substitute (1/3 cup); pudding prepared with skim milk (1/2 cup); egg white souffles; unbuttered popcorn (1 1/2 cups). Substitute carob for chocolate.
BEVERAGES Fresh fruit juices (limit 4 oz. per day); black coffee, plain or herbal teas; soft drinks with sugar substitutes; club soda, preferably salt-free; cocoa made with skim milk or nonfat dried milk and water (sugar substitute added if desired); clear broth.
Alcohol: limit two servings per day (see reverse side).
MISCELLANEOUS You may use the following freely: vinegar, spices, herbs, nonfat bouillon, mustard, Worcestershire sauce, soy sauce, flavoring essence.


GUIDELINES FOR LOW-CHOLESTEROL, LOW-TRIGLYCERIDE DIETS

FOODS TO AVOID
MEATS, FISH Marbled beef, pork, bacon, sausage, and other pork products; fatty fowl (duck, goose); skin and fat of turkey and chicken; processed meats; luncheon meats (salami, bologna); frankfurters and fast-food hamburgers (they're loaded with fat); organ meats (kidneys, liver); canned fish packed in oil.
EGGS Limit egg yolks to two per week.
FRUITS Coconuts (rich in saturated fats).
VEGETABLES Avoid avocados. Starchy vegetables (potatoes, corn, lima beans, dried peas, beans) may be used only if substituting for a serving of bread or cereal. (Baked potato skin, however, is desirable for its fiber content.)
BEANS Commercial baked beans with sugar and/or pork added.
NUTS Avoid nuts. Limit peanuts and walnuts to one tablespoonful per day.
BREADS, GRAINS Any baked goods with shortening and/or sugar. Commercial mixes with dried eggs and whole milk. Avoid sweet rolls, doughnuts, breakfast pastries (Danish), and sweetened packaged cereals (the added sugar converts readily to triglycerides).
MILK PRODUCTS Whole milk and whole-milk packaged goods; cream; ice cream; whole-milk puddings, yogurt, or cheeses; nondairy cream substitutes.
FATS, OILS Butter, lard, animal fats, bacon drippings, gravies, cream sauces, as well as palm and coconut oils. All these are high in saturated fats. Examine labels on "cholesterol-free" products for "hydrogenated fats". (These are oils that have been hardened into solids and in the process have become saturated.)
DESSERTS, SNACKS Fried snack foods like potato chips; chocolate; candies in general; jams, jellies, syrups; whole-milk puddings; ice cream and milk sherbets; hydrogenated peanut butter.
BEVERAGES Sugared fruit juices and soft drinks; cocoa made with whole milk and/or sugar. When using alcohol (1 oz. liquor, 5 oz. beer, or 2 1/2 oz. dry table wine per serving), one serving must be substituted for one bread or cereal serving (limit, two servings of alcohol per day).

kimny72

Okay, that's a little less severe than you made it sound
Anyway, you don't have to completely overhaul your diet right away - high cholesterol is usually a developing problem, not an immediate emergency. So maybe start out focusing on getting your calories in line so you can start losing weight, and getting more active. Maybe try to focus on one or two of the dietary guidelines - like include oats, switch to low fat dairy, and reduce red meat. Then once you get the hang of that, add in something else. IMHO, better to slowly head in the right direction and have a plan you can stick to than try to be 100% perfect and get so frustrated you chuck the whole thing

Logging accurately definitely takes practice, and it does get easier as you go.

Hang in there!