High cholesterol, prediabetic, high risk of heart disease...

KaysKidz
KaysKidz Posts: 208 Member
in Health and Weight Loss
Apparently I'm a walking time bomb. :( Not sure how I should be eating given all my new diagnosis. Doc hasn't gone over a game plan yet. I have an appointment on 4/21. He is wanting me on Belviq. I've done weight loss meds before, successfully. Except it came back when I went off the meds because I started eating poorly again. Obviously, I HAVE to make permanent changes...my life is at stake. So that's pretty good motivation. I've started walking again. And in just about 2 weeks have lost about 3lbs. But I need to not only worry about losing weight, but my cholesterol and sugar intake. Doc thinks that the numbers will look better when I lose weight, but I still want to eat right for someone at high risk of heart disease.

Suggestions?

Replies

  • Branstin
    Branstin Posts: 2,320 Member
    I suggest you start with this link:

    http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
  • cbeevs
    cbeevs Posts: 41
    I suggest you stay motived with those who have succeeded, in some dire circumstances health wise. Joe Cross has a video "Fat Sick and Nearly Dead" which is now a pay for video on u-tube.. but There is a good video about what he did.

    while no-one can go against the holy grail of modern medicine (sacrilege) Joe talks about how 70% of what goes wrong with us can be fixed with diet and exercise. I suggest you watch these two , long but free videos, and see if you feel a bit better and a bit more motivated. Good lusk, all of us here want you to win!!!

    " Fat Sick and Nearly Dead" by Joe Cross is no longer free! Here is a video about it, and it summarizes what he did. http://www.youtube.com/watch?v=a0Cf9WBVqYQ

    Here is another good video, recommends 2 times per week fasting: https://player.vimeo.com/video/54089463
  • PaleoPath4Lyfe
    PaleoPath4Lyfe Posts: 3,161 Member
    Cut the boxed, packaged, manufactured foods first and foremost.

    Eat healthy quantities of green leafy vegetables, adequate fat intake and moderate protein. Eat a couple pieces of fruit per week.

    I had triglycerides, cholesterol and T2 Diabetes along with the onset of fatty liver disease.

    I chose the route of high fat, moderate protein, low carb way of eating and I have put all of my blood markers back in normal range.

    My exercise routine entails walking daily with some short sprints mixed in, body weight bearing exercises and kettlebells.
  • pennyllayne
    pennyllayne Posts: 265
    All those problems are related to refined carbohydrates and unhealthy fats. You want to be eating a low carb diet getting plenty of fibre from non-starchy veg and low sugar fruits. Avoid processed foods and focus on high quality protein such as grass fed meat, free range chicken and eggs, fish etc. and healthy fats such as coconut oil, grass fed butter, olive oil, avocado, oily fish, nuts and seeds. Exercise is important and you are starting to incorporate some so that's great. I reckon a paleo style diet would be perfect for you.
  • richardheath
    richardheath Posts: 1,276 Member
    Diet and exercise can definitely help - and any good doctor is going to tell you just that.

    Ask your Doctor for a consult with a nutritionist - ideally one who specializes in diabetes. When I was first diagnosed prediabetic my Doc sent me to series of classes on nutriotion, medicine, exercise etc for diabetics that the State paid for. Ask if there is one of those nearby?

    They key to controlling your blood sugar is going to be finding a level of carbs you can eat which doesn't put your sugar up too high. Generally, you'll be spreading them out during the day. Some people find they do well on low carb diets. I find I'm OK on a "moderate" carb diet. I can still eat some pasta, white rice etc, just not too much at any one meal. Ask for a blood sugar monitor so you can test. Document your sugar levels, and use the log here to keep track of the food you eat so you can start to see any correlations.

    Also - obviously - eat less than you burn everyday to lose weight!

    It looks like you have a lot of weight to lose, but the good news is that many of the symptoms can be reversed with a 10% loss, so you don't have to think you need to lose all of it right away to start getting healthier. You might start out on meds, but if you are lucky you might be able to wean yourself off them.

    Exercising will also help with prediabetes and cholesterol. Just do something! Even a short walk (or a few shorter walks) every day is good. Start out with what you can manage, and work it up as you can. If you do eat too many carbs at one meal - go for a walk afterwards. It will help use some of the sugar, and prevent you going too high. Cardio is of course good for the heart.

    Quitting smoking should help with cholesterol and risk of CVD, if you smoke.
  • katiemegcz
    katiemegcz Posts: 49 Member
    I started this in the same boat, and have gotten my BP down into normal range in 2 months form 160/114.

    Start with a moderate calorie deficit that you can live with. Don't starve yourself, but make sure you are at a deficit. If you want to go over, earn it the hard way with a nice long walk. Start slow and build with your exercise so you don't burn out. Find something you enjoy doing. For some it is walking or running. I love rowing and dancing. The key is to get 30 minutes of raised heart-rate activity at least 5 days per week. My BP is significantly lower when I exercise daily.

    Try to meet your macros, and custom set your sodium intake to 1500 (the recommended for hypertensive folks like us). You can do that only if you limit processed foods, because there is a TON of sodium in boxed foods. Never add regular salt (there is 1200 mg of sodium in 1/2 teaspoon). Buy a salt sub if you need the flavor boost, or learn to use herbs and lemon for flavor. Your taste buds quickly adjust. Like other posters said, incorporate more leafy green veggies and high-potassium fruits and veggies into your diet, and avoid greasy, salty fast food. Bananas, advocates, sweet and regular potatoes are great sources of potassium. Also consider drinking 2-3 cups of hibiscus tea per day. In studies it has a similar BP-lowering effect as medication, and it is delicious and side-effect free (not advising you not to take medications-listen to you doc). I make a pot of iced hibiscus tea and sip it throughout the day. And get plenty of water.

    You can do it. I have lost 16 pounds, I have no more headaches, I have reduced my risk of heart attack and stroke, and I do not feel at all deprived after an initial week or so of adjustment to new habits.

    Most importantly...never ever DIET. Make permanent changes that you can live with every day. Diet pills are a temporary fix, and also raise BP, so if it was me I would avoid those like the plague!
  • AJ_G
    AJ_G Posts: 4,158 Member
    http://www.motherfitness.com/what-dietary-fat-did-for-my-cholesterol-my-lipid-panel-results/
  • KaysKidz
    KaysKidz Posts: 208 Member
    I have already cut all fast foods. Only "boxed" foods I'm eating are my lunch at work, and that is a Healthy Choice meal. Everything else is from scratch, for the most part...getting better every day. For example, last night I marinated chicken breast in olive oil, fresh squeezed orange juice, garlic and lemon pepper seasoning. It was grilled. Had steamed broccoli and cauliflower with an olive oil margarine with no cholesterol, also with lemon pepper seasoning, and last...a yellow potato with the same margarine and salsa. When we do use salt at home, it is sea salt.

    I am cutting dairy (except what is in my lunches), eating fresh foods as opposed to processed foods. And I'm walking at least 3-4x a week. It's only been 2 weeks. But I just got this diagnosis yesterday.
  • corgicake
    corgicake Posts: 846 Member
    I was told that I almost got put on bp meds by my last doctor when I first saw them... their usual patients were diabetics, feel free to fill in a good chunk of the blanks. The only ways he could've improved on his delivery would've been if he had added in a referral to a dietician and started asking me about my asthma.

    Consider asking your doctor to point you to someone who can troubleshoot your food intake and help you bump up the physical activity if you have challenges to work around.

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