New to MFP...any ideas on lowering cholesterol?????

msprouse8

Hey guys! I'm new to MFP. I'm on my 7th week of my "lifestyle change". I am 5'3" and started at 153 lbs 7 weeks ago. (I am very muscular, have always played some type of sport so I carry my weight well, but wanted to be healthier and tone up.) I exercise 3 or more times a week, cardio. I have started eating better and I'm on my 2nd week counting calories on this site. I recently had some blood work (routine) and my cholesterol is very high. I am pretty sure it's mostly genetics because my husband's level was 100 pts higher than mine and I eat way healthier than he does and I exercise, he doesn't. Anyone got any tips on anything I can do to lower this? I go for my yearly physical in September. I just turned 40 in February and I feel sure they will put me on meds at my yearly if I can't get this lower by then....HELP!!! I don't want to take Cholesterol lowering medications!!

smill101

Hi
I was put on medication (Statins) 12 months ago to reduce my cholesterol. My diet wasn't particularly healthy at the time but my consultant said that it was probably due to hereditary rather that dietary reasons (my father also has high cholesterol levels). High cholesterol doesn't necessarily come hand in hand with poor eating habits or being over weight, but a good diet can help.
Try Oat based meals like porridge, there's also a dairy substitute based product called Benecol (yogurts, spreads, cheeses) that's been proven to reduce cholesterol levels.
There's also the obvious dietary conclusion of staying clear of animal fats & red meat.
Best of luck.

monty619

Lowering cholesterol = exercise + eating in moderation, particularly carbohydrates.

dont take medication, keep eating your eggs and meats because thats not the problem dont believe the myth that those foods are horrible for the heart.

jwlav

Hello!

How is your liver? I was having some liver issues associated with a fatty liver. Now that I am getting that condition under control my blood work is falling in line as well with no medication. I take a supplement that helps the liver heal up and process all that cholesterol and crap in the blood. if you are interested I can post some links to the diet and supplement I am using.

seareed

Hi, oatbran mixed with porrige is really good, also increase your intake of good fats try Omega oil supplements,
the theory is the good fat takes the bad out your body. If you need to cook with fat (oil) try cocount oil available in tesco
stores in a jar usually in the ethnic section. Hope this helps x

cindyhow27

If you are already taking the steps to improve your diet (cutting out red meat etc) - Fish Oil pills can help lower your cholesterol. Some ppl have high cholesterol even with eating a completely health diet, it can be hereditary.

mindfulmunching

cayenne pepper

seebeachrun

I ahve had cholesterol issues since I was a little girl.

1. Add fiber to your diet. I used to stir in fiber supplements into my coffee and my water. They have unflavored ones that mix in very well; I prefer Benefiber. I also eat oatmeal pretty much every day for breakfast (I feel this gives my metabolism an addded boost as well.)

2. Switch from canned veggies to fresh or frozen. This cuts down on the sodium. Also, take the salt shaker off the table. The faster you get used to eating foods without a lot of salt, the better.

3. Cut down on the red meat. I only eat red meat one or two meals per week. The rest is chicken or fish with an occasional pork dish. I also switched my beef out for venison which is leaner and better for you. If you have the option to switch, do it. Turkey burger works well in burgers and tacos so I don't really miss the beef (except for a steak maybe once per month.)

4. Some people differ on eggs. I still eat them and I eat the whole thing. A lot of doctors recommend egg whites but I just can't make the switch. I know a lot of people on here have and seem to have no trouble though.

5. Cheese. Another place where people differ. I buy regular cheese but I try to use it sparingly. A sprinkle here and there instead of a huge gooey pile on top of my food.

I noticed the biggest difference with #1 and #2 on my list.

jvsings

Adding fiber to your diet daily will help lower cholesterol. If your high cholesterol is genetic, dietary factors won't improve though..... only meds.

nannabannana

bump...I have not had mine checked since Dec. 2011, however I go bk to my Dr. in May or June..My previous Primary care Dr. said some peoples cholestrol does not come down unless they WALK everyday. Later after being told that, I met an older lady...skinny as a post, she told me medicine had not helped her. WALKING....a 90 lb woman....That is the best advice, plus watching your sweets. etc.

nannabannana

I ahve had cholesterol issues since I was a little girl.

1. Add fiber to your diet. I used to stir in fiber supplements into my coffee and my water. They have unflavored ones that mix in very well; I prefer Benefiber. I also eat oatmeal pretty much every day for breakfast (I feel this gives my metabolism an addded boost as well.)

2. Switch from canned veggies to fresh or frozen. This cuts down on the sodium. Also, take the salt shaker off the table. The faster you get used to eating foods without a lot of salt, the better.

3. Cut down on the red meat. I only eat red meat one or two meals per week. The rest is chicken or fish with an occasional pork dish. I also switched my beef out for venison which is leaner and better for you. If you have the option to switch, do it. Turkey burger works well in burgers and tacos so I don't really miss the beef (except for a steak maybe once per month.)

4. Some people differ on eggs. I still eat them and I eat the whole thing. A lot of doctors recommend egg whites but I just can't make the switch. I know a lot of people on here have and seem to have no trouble though.

5. Cheese. Another place where people differ. I buy regular cheese but I try to use it sparingly. A sprinkle here and there instead of a huge gooey pile on top of my food.

I noticed the biggest difference with #1 and #2 on my list.

I have heard that also. You are doing great.

monty619

4. Some people differ on eggs. I still eat them and I eat the whole thing. A lot of doctors recommend egg whites but I just can't make the switch. I know a lot of people on here have and seem to have no trouble though.

not eating whole eggs is the most ridiculous thing ever... doctors know very little on actual nutrition.

leslisa

I'm a 42 yo female. Weight = 145. Height = 5'1". I also carry my weight well (I'm a size 9, sometimes 7 but I don't like tight clothes)
Cholesterol, Diabetes, and High Blood pressure are all diet/vitamin/exercise controlled.

Vitamins: I take 1 Niacin, 2 omega-3 fish oil pills, and one multivitamin with iron each day.

Diet: I eat almonds everyday (6 at a time throughout the day - 40 cal a serving), 1 - 2 apples everyday (granny smith are best) and strawberries and other berries when they are in season. Oatmeal is breakfast of choice (with cinnamon, no sugar although I eat quaker low sugar apple/cinnamon when I'm in a rush). I have fish (trout, salmon, and sushi grade tuna are best but I love tilapia and mahi mahi) and chicken as my protein most meals (Sunday is the exception, it's my cheat day).

Exercise: 30 minutes intense cardio (combo running/incline walking) and minimum 15 minutes of sit-ups, leg lifts, butt tucks, etc. 5 days a week. Yoga on Saturday and Sunday mornings. I also usually start my day with a quick 10 minute walk, or some easy sit-ups (slow), knee bends, etc. just to get the blood pumping.

Everyone is different so it's whatever your doc recommends.

Here's a link for you: http://www.health.harvard.edu/newsletters/Harvard_Heart_Letter/2009/October/11-foods-that-lower-cholesterol

Best of luck!

susieq101178

Bump - I'm trying to lower mine as well. Won't know if my efforts have been successful until my next physical in July. It was never an issue before, so I'm sure mine is diet/weight related.

msprouse8

Yay!! Thanks for the advice!! Some of these things I'm already doing....I eat red meat once a week probably. I eat Vennison mostly or Chicken. ( My husband is an avid deer hunter) Most of my vegetables are frozen ( I put up garden veggies in the freezer during the summer). I exercise, rarely salt my food. I really think a lot of mine is due to family history. So....I'm making a list of the things suggested and will incorporate a few of these things into my daily regimen such as fish oil, fiber...etc. I can't eat oatmeal....I have a sensitive palate...Mushy foods cause me to involuntarily gag! It sucks...I can't even eat banannas or yogurt......I'm going to keep trying and check it again before my physical. It just SUCKS to sit and watch my husband eat JUNK and stuff I don't touch and his is 140 and mine is 240.......(better than 300 like it was in my mid 20's). Thanks again!!

msprouse8

Leslisa...I tried Niacin once when it was really high in my 20's.......BAD REACTION....how does it do for you???

duetwithjosh

Are you taking omega-3s? If not, take fish oil daily and try adding chia seeds to your salads.

rml_16

There's so much more to cholesterol than the total number. What's you HDL to LDL ratio? How are your BP and triglycerides?

To lower it, high fiber diets are good. Also, make sure you're getting plenty of omega-3 and omega-6 fatty acids, fruits and veggies and plenty of exercise.

My cholesterol is very high due to genetics, but all my other numbers (and my HDL) are excellent, so I don't worry about it. My grandmother's cholesterol is 300 when she's on medication, but at 96 years old she's never had heart problems or a stroke.

lunaliberi

One thing that has really helped me are Egg Beaters, in the carton. Much less cholesterol, but you still get the protein you need, and honestly, they taste great.

ninaquelinda

thanks for posting this topic, reminds me to get mine checked. I had high cholesterol when I was a teen and now both of my kids have it... don't really want to turn to meds.

msprouse8

Hello!

How is your liver? I was having some liver issues associated with a fatty liver. Now that I am getting that condition under control my blood work is falling in line as well with no medication. I take a supplement that helps the liver heal up and process all that cholesterol and crap in the blood. if you are interested I can post some links to the diet and supplement I am using.

Hey... My liver is fine. The only issues I've ever had was when I was pregnant and had pre-eclampsia (pregnancy induced high blood pressure).....They had to induce labor at 8 months because they were afraid the affects my blood pressure was having on my liver. No issues with blood pressure at all before or after pregnancy though.

MrsORourke

bump

LaurenJn83

A few other cholesterol lowering tips from the neighborhood pharmacist

The total number is important, but it is most important to focus on each component of your Total Cholesterol. That is HDL (good cholesterol), LDL (bad cholesterol), and triglycerides (fatty cholesterol).

HDL:
You can increase your HDL high enough so it will kind of cancel out the bad numbers (though you still want to get them as low as you can). If you can get your HDL up around 80 - 100 that will help you out. Regular Exercise (at least 30 min x 5 days per week), Red Wine (1/2 glass per day is enough) and Not Smoking will help you get and keep a higher HDL.


LDL:
Goal LDL: less than 130 depending on health history, could be lower.
Sometimes genetics play a role in increasing LDL. And, unfortunately, some just have to take a statin to lower LDL. But, cutting out cholesterol in your diet and increasing dietary fiber can help get it down. Read the label. They list the cholesterol on there. You can even set up MFP to track your cholesterol intake, I believe.

TRIGLYCERIDES:
You want this number to be less than 150 mg/dL.
Here is another area where genetics play a role. Some people have high triglycerides. ALCOHOL increases triglycerides. So limit alcohol intake. Also, fatty foods add to this. Take a GOOD QUALITY FISH OIL supplement (place in the freezer to reduce the fishy burp). Look at the label and focus on EPA and DHA. Get the most you can for your money. Try to get in 1000 to 3000 mg per day of these two components.

Good luck to you. I hope these recommendations help.

thrld

Your body makes cholesterol, from saturated fats.

So eat less saturated fats.

Also, your body uses bile salts in digetstion, and it make those from cholesterol.

So eat more fiber (especially oat bran), which will use up more bile salts, which will reduce your cholesterol.


And exercise is always good too.

change_happens

Hey guys! I'm new to MFP. I'm on my 7th week of my "lifestyle change". I am 5'3" and started at 153 lbs 7 weeks ago. (I am very muscular, have always played some type of sport so I carry my weight well, but wanted to be healthier and tone up.) I exercise 3 or more times a week, cardio. I have started eating better and I'm on my 2nd week counting calories on this site. I recently had some blood work (routine) and my cholesterol is very high. I am pretty sure it's mostly genetics because my husband's level was 100 pts higher than mine and I eat way healthier than he does and I exercise, he doesn't. Anyone got any tips on anything I can do to lower this? I go for my yearly physical in September. I just turned 40 in February and I feel sure they will put me on meds at my yearly if I can't get this lower by then....HELP!!! I don't want to take Cholesterol lowering medications!!

Dr. Dean Ornish has an awesome book on lowering your cholesterol. You can also google his name and find some awesome articles and recipes. Basically, he says to go vegan. Stop the consumption of all foods that contain cholesterol, inclding lean meats.

Bil Clinton changed his eating style to include lean meats and found that his arteries were becoming clogged again, after heart surgery. Dean Ornish put him on a vegan diet, and the plaque began to dissolve and he didn't need anything else.

The same holds true for Bob Harper from the Biggest Loser. He actually became a vegetarian and due to the history of his family, high cholesterol and other issues, he inherited high cholesterol, too he switched to a vegan diet and his cholesterol issues weren't an issue anymore.

For me, after having my 5th child, my cholesterol was high. (Heart disease, high cholesterol, diabetesn runs in my family) the doc basically told me to consume tons of fruits and veggies, drink skim milk, leavbe the sugar alon. I ate oatmela for breakfast and lunch, and had tons of fruits and veggies. My cholesterol had gone down considerably within a 2 week period.

You can change it through diet. You really can.

You can do it!

Food is better than medicine. Also, try to eat organic, it is just a healthier option.

Hope this helped some. You can also search for Bill Clintons video on you tube. I believe I typed in, "bill Clinton Dean Ornish." And dean's website is http://www.pmri.org

JMPerlin

In addition to what was mentioned above I do 2 things.

1). Truehealth.com has supplements that have helped me. I know because I used them exclusively in between blood tests and did see improvement.

2). 2 tbl spoons of Braggs Organic Apple Cider vinegar in 8 oz of water twice a day. The bottle says three but I can only do 2. I know this helped me because over Christmas I gained 5 lbs at my parents place and the only thing I did was to take the apple cider vinegar. Even though I gained weight my cholesterol still went down when I had my blood test the beginning of the year.

I also try to eat venison when I eat red meat, a lot of natural fiber, and a lot of vegetables.

msprouse8

There's so much more to cholesterol than the total number. What's you HDL to LDL ratio? How are your BP and triglycerides?

To lower it, high fiber diets are good. Also, make sure you're getting plenty of omega-3 and omega-6 fatty acids, fruits and veggies and plenty of exercise.

My cholesterol is very high due to genetics, but all my other numbers (and my HDL) are excellent, so I don't worry about it. My grandmother's cholesterol is 300 when she's on medication, but at 96 years old she's never had heart problems or a stroke.

HDL was good. LDL was bad. Triglycerides and BP are good. Wow!!! Your grandmother is 96 with a cholesterol that high! Amazing! I am pretty sure mine is genetics on my father's side, but my father is deceased, as well as his parents (cancer. How scary is that?) So I can't confirm what their contribution is.

beachbumant_man

options are diet related.. u don't want to use medication that is last resort if food doesn't

firstly with margarine's have plant sterols look for a brand that does..

second dietary fibre, soluble fibre will reduce the bile acid in the body and remove it the body.. beta glucan in cereals, grains
another product is fruit/vegetables high in soluble

slim pasta product made up of Konjac flour studies show that it can reduce appetite and reduce cholesterol in the body

increase fish consumption omega 3,6, flax seed oil,

um how is your fat levels... well reduce them in low sodium and low fat products, with milk and dairy products.

beans are good source of fibre and will reduce cholesterol

drinking tea to flush your system out

add garlic to food

enjoy

rml_16

There's so much more to cholesterol than the total number. What's you HDL to LDL ratio? How are your BP and triglycerides?

To lower it, high fiber diets are good. Also, make sure you're getting plenty of omega-3 and omega-6 fatty acids, fruits and veggies and plenty of exercise.

My cholesterol is very high due to genetics, but all my other numbers (and my HDL) are excellent, so I don't worry about it. My grandmother's cholesterol is 300 when she's on medication, but at 96 years old she's never had heart problems or a stroke.

HDL was good. LDL was bad. Triglycerides and BP are good. Wow!!! Your grandmother is 96 with a cholesterol that high! Amazing! I am pretty sure mine is genetics on my father's side, but my father is deceased, as well as his parents (cancer. How scary is that?) So I can't confirm what their contribution is.

Really, if the HDL, BP and triglycerides are OK, you probably don't need to worry all that much. Do some research and speak with your doctor and a dietician/nutritionist. High cholesterol in and of itself, with no other negative factors, isn't as bad as people think. And eggs (whole eggs) have been found to actually work to LOWER cholesterol.

NeverGivesUp

I have excellent cholesterol (high cholesterol runs in my family too) and I will tell you what I eat. I do not believe in supplements unless your doctor confirms you need them. I get all my nutrients from food. I eat a ton of veggies every day, I do not eat land animals, only fish. I do eat a decent amount of eggs daily. I eat quinoa every morning for breakfast, I eat rice and potatoes occassionally (I do not eat gluten due to an intolerance). I eat very little butter and don't eat any type of sauce. Clean eating is my thing. I love fresh raw veggies and I also have a juicer and juice my own fruit juice. I would say eat as clean as possible and avoid too much salt. If you need to be on meds so be it, sometimes it cannot be controlled but if you can change it, this is the way to do it. Good luck. You can always come off of the meds once you start them. Good luck with that.

simplgrl24

Thank you for posting about this topic! My cholesterol was my reason for joining MFP. I am 32 yrs old, and am 140 pounds at 5'7. Not overweight and anyone that I tell about my cholesterol always say "But you aren't big" but from my research, weight has little to do with the numbers. I have not had any red meat for 2 weeks now. I made the switch to Soy Milk, very little dairy and I have been doing at mininum of 30 minutes of excercies everyday!. After signing up with MFP, I have realized that I don't eat enough. My calorie goal for the day is 1230 (before excercise) and I very rarely break 1000 calories a day. So does anyone know if that could be affecting my cholesterol numbers? At the same time I don't want to gain weight either. On the days that I do 60 minutes of Zumba, I am suppose to be taking in almost 1800 calories and I'm not anywhere close to that. I have never been one to count calories but it is really interesting to see what I actually put in my body daily.