As if things weren’t bad enough ...

aj_mitchell26
aj_mitchell26 Posts: 1 Member
in Introduce Yourself
Hi, my name is Amanda and today is Day One ... not only do I need to loose weight but I’ve now been told my cholesterol level is seriously high (9.7) ... trouble is everything I love to eat is on the list of things I can’t eat!

Anyone got any suggestions for easy to make but tasty lunches (packed lunch variety) which tick both boxes .. weight loss & cholesterol friendly??!

Replies

  • Jthanmyfitnesspal
    Jthanmyfitnesspal Posts: 3,529 Member
    I'm not a doctor, but:

    You don't so much need to "lower your cholesterol" as "improve your cholesterol profile." In other words, you don't so much want to lower overall cholesterol as increase your HDL while keeping your LDL either the same or less.

    https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/expert-answers/cholesterol-ratio/faq-20058006

    In terms of increasing HDL, just controlling the number of calories you eat appears to get you 90% of the way there (if it doesn't, you will probably need medication). If you read up about cholesterol, you will find lots of people improve theirs while eating proportionally higher fat (e.g., > 50% of daily calories as fats). It may not even matter if those fats are saturated, as for butter, or unsaturated, as for olive oil, but just that you don't consume too much. Aerobic exercise seems to help as well.

    In other words, just the act of going into calorie deficit and getting some exercise for some period of time appears to improve your cholesterol profile. Many people find it easier to omit calories by omitting carbs rather than fats. It appears that, even if at least some of the fats are saturated, you will still improve your cholesterol profile, so you don't have to worry that much about which fats you eat. (Although, I don't see much point in eating trans-fats.)

    Best of luck!
  • ccrdragon
    ccrdragon Posts: 3,375 Member
    ^^^ This. Exercise is also supposed to increase HDL (at least that's what my Dr keeps telling me).

    I would also note that as long as you are losing weight, your triglycerides may be out of wack... the stuff that I have read says that this is normal because your body is mobilizing more fat to provide energy (hence, there is slightly more fat in the bloodstream). Once you get your weight stabilized, it should sort itself out,
  • Velvetpixels
    Velvetpixels Posts: 51 Member
    aj_mitchell26 wrote: »
    Hi, my name is Amanda and today is Day One ... not only do I need to loose weight but I’ve now been told my cholesterol level is seriously high (9.7) ... trouble is everything I love to eat is on the list of things I can’t eat!

    Anyone got any suggestions for easy to make but tasty lunches (packed lunch variety) which tick both boxes .. weight loss & cholesterol friendly??!

    Oily fish such as salmon, albacore tuna, sardines, mackerel are good. Olive oil, just drizzle a measured amount over your salads and veggies. Eat more fibre rich foods like lentils, beans, pulses, oats. Add nuts and seeds to soups and salads🙃 increase your veggies with meals.... bake, steam and grill foods. Increase your exercise.... even walking at a brisk pace for 30 mins every day will benefit you.

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