Need help with Cholesterol
pamloseweight
Posts: 1
I just found out my cholesterol is very high. Before taking medication, I thought I would try to go on a strict diet. Does anyone have any suggestions?
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Honestly, losing weight and exercise will lower cholesterol. I would recommend getting a food scale and tracking calories daily. Also start an exercise routine that is made up of resistance training and cardio. And lastly, look to get nutrient dense foods to include lean proteins, veggies, fruits, and whole grains. Just understand, that cholesterol in food doesn't have huge affects on cholesterol in your blood stream.0
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Did your doctor make recommendations? Like eating right and exercising?
Eat healthy:
http://www.fitness.gov/eat-healthy/how-to-eat-healthy/
Lower cholesterol:
http://my.clevelandclinic.org/health/diseases_conditions/hic_Cholesterol/hic_How_to_Lower_Your_Cholesterol
http://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/reduce-cholesterol/art-20045935
That's all generic, though. Generalized, for the average person. The best plan for YOU has to be determined by you and your doctor. You might even ask for a referral to a dietician.
Cholesterol will often be improved if you do what they tell you! It's not always un-changeable. Lots of hope there!
Good luck!
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Your high cholesterol should be impacted by a better diet, but keep in mind that it could be genetic, as well. My brother-in-law eats well, exercises and is a healthy weight but his cholesterol and triglycerides are through the roof. In his case, his doctor prescribed medication to help keep it under control. My husband's high cholesterol is a combination of being overweight and genetics. His doctor just "prescribed" a better diet, losing weight and fish oil capsules. I'd highly suggest you discuss your particulars with a health professional. High cholesterol really isn't something you should self-medicate for the long term.0
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Sometime back I ran some tests on myself. I measured my body fat every 2 weeks and had my cholestrol tested. The resuits showed that when I dropped my bf % from 25+% down to 22%, my cholestrol was within normal range without taking medication. The corresponding female numbers would be 10% more.
I was able to achieve that through creating a deficit on MFP and walking ~ 20 miles/week
Other formal research show the same relationship between body fat, exercise, and cholestrol levels.
FYI, I do still take the statins to help keep my arteries flexible as I grow older. I trust my heart. Not sure about my arteries.0 -
If the doctor does want to put you on statins have a talk with him about the side effects. My father has nerve damage.0
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Eat more fruits and vegetables, eat less meat and dairy.0
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I had borderline LDL ("bad") cholesterol when I had my annual check in May. I don't know yet how much my LDL has changed because of successfully losing 70 lbs and changing my diet, plus exercising more, but MFP does make it possible to really get to grips with your diet (and not just for weight loss - my husband manages his high blood pressure using MFP).
I changed my saturated fat target to 7% of total calories about a month ago, and I'm just figuring out how to achieve it (changing macros is a learning process and takes time and lots of practice). To figure out how to change the setting in MFP, multiply 7% by your total calorie target, and then divide by 9. This gives you the number of grams of saturated fat, which you can change in the custom diet settings.
I would strongly advise pre-logging all your meals in advance, so you can swap things out for better choices and avoid finding that you're always over your targets by the end of the day.
My diary is open if you want to take a look. I'm not consistently under my saturated fat target yet, since it's still a work-in-progress, but it's close. I actually don't focus on dietary cholesterol - I really like my morning egg for breakfast!!1 -
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I started on this little journey a couple of years ago with the exact same issue. I will tell you that I still eat meat...I eat eggs every single day...I do not even look at my dietary cholesterol.
- I "cleaned" up my diet...more whole foods and meals prepared from whole foods...I still eat processed foods, just way less
- Less "junk"
- Lots of veg...like 6-8 servings per day and a couple servings of fruit...apples are a good choice for soluble fiber...
- Legumes have become a staple in my diet
- Oatmeal is a staple of my diet
- I eat more fish then I ever used to...I eat salmon about twice weekly on average and white fish usually once.
- I still eat fattier cuts of meat from time to time, but by and large my meat and poultry sources are of the lean variety
- Avocados and almonds are a staple of my diet and a substantial source of my dietary fat along with olive oil, avocado oil, and coconut oil
- I lost weight...about 40 Lbs
- I exercise regularly...pretty much 5-6 days per week both cardiovascular work and resistance training.
I started out with LDL around 150 and my HDL was around 20. My LDL is now 95 and my HDL is 50. You should definitely make efforts to correct things through diet and exercise...but pleas be aware that cholesterol issues are often hereditary0 -
EatsNotTreats wrote: »Have you tried eating grass-fed meats, wild fish, lots of above ground veggies as well as moderating fruits, and eliminating grains?
So you are describing a Paleo diet, but none of this will improve cholesterol.
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Actually, it might.EatsNotTreats wrote: »Have you tried eating grass-fed meats, wild fish, lots of above ground veggies as well as moderating fruits, and eliminating grains?
So you are describing a Paleo diet, but none of this will improve cholesterol.
There is evidence to suggest that a low carb diet will improve cholesterol levels; it did for me. My cholesterol has never been an issue but a few years back I was following a very low carb diet. From one year to the next, the lab work from my annual checkup showed my HDL (good) up about 25% and my LDL (bad) down by about the same. I returned to a more moderate diet about halfway through the following year and most of that reversed itself (but was still a little better than the first year).
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You might need to have that thing shined up. I only lost about 10 pounds. I wasn't eating at a deficit for most of that time, just keeping my carb totals to under 50 grams per day. I've never actually been overweight.__drmerc__ wrote: »
Actually, it might.EatsNotTreats wrote: »Have you tried eating grass-fed meats, wild fish, lots of above ground veggies as well as moderating fruits, and eliminating grains?
So you are describing a Paleo diet, but none of this will improve cholesterol.
There is evidence to suggest that a low carb diet will improve cholesterol levels; it did for me. My cholesterol has never been an issue but a few years back I was following a very low carb diet. From one year to the next, the lab work from my annual checkup showed my HDL (good) up about 25% and my LDL (bad) down by about the same. I returned to a more moderate diet about halfway through the following year and most of that reversed itself (but was still a little better than the first year).
My magic crystal ball says that it was correlated to your weight loss /weight gain and not the types of foods you ate
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I got the same kind of results from lowered carbs (I went from ~200g/day to ~100g/day), but then I remembered I consciously increased fibre content as well which confounds even that n=1 sample.
You might need to have that thing shined up. I only lost about 10 pounds. I wasn't eating at a deficit for most of that time, just keeping my carb totals to under 50 grams per day. I've never actually been overweight.__drmerc__ wrote: »
Actually, it might.EatsNotTreats wrote: »Have you tried eating grass-fed meats, wild fish, lots of above ground veggies as well as moderating fruits, and eliminating grains?
So you are describing a Paleo diet, but none of this will improve cholesterol.
There is evidence to suggest that a low carb diet will improve cholesterol levels; it did for me. My cholesterol has never been an issue but a few years back I was following a very low carb diet. From one year to the next, the lab work from my annual checkup showed my HDL (good) up about 25% and my LDL (bad) down by about the same. I returned to a more moderate diet about halfway through the following year and most of that reversed itself (but was still a little better than the first year).
My magic crystal ball says that it was correlated to your weight loss /weight gain and not the types of foods you ate0 -
The book "Revers and Prevent Heart Disease" might help you.0
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Interesting. I actually can't eat much fiber. I have a digestive issue that forces me to keep my fiber around 10 grams per day so that wouldn't explain my cholesterol change, either.
I got the same kind of results from lowered carbs (I went from ~200g/day to ~100g/day), but then I remembered I consciously increased fibre content as well which confounds even that n=1 sample.
You might need to have that thing shined up. I only lost about 10 pounds. I wasn't eating at a deficit for most of that time, just keeping my carb totals to under 50 grams per day. I've never actually been overweight.__drmerc__ wrote: »
Actually, it might.EatsNotTreats wrote: »Have you tried eating grass-fed meats, wild fish, lots of above ground veggies as well as moderating fruits, and eliminating grains?
So you are describing a Paleo diet, but none of this will improve cholesterol.
There is evidence to suggest that a low carb diet will improve cholesterol levels; it did for me. My cholesterol has never been an issue but a few years back I was following a very low carb diet. From one year to the next, the lab work from my annual checkup showed my HDL (good) up about 25% and my LDL (bad) down by about the same. I returned to a more moderate diet about halfway through the following year and most of that reversed itself (but was still a little better than the first year).
My magic crystal ball says that it was correlated to your weight loss /weight gain and not the types of foods you ate0 -
I would ask them for a diet to help lower cholesterol first then get rechecked when they want you to be rechecked. If that doesnt work then you may need the meds(there are other things besides statins as well that are considered safer so talk to your doctor).I have ate healthier,exercised and so on and some of my numbers are still high and I have been doing this 27 months. some people no matter what they do have high cholesterol. I had high cholesterol before I was overweight so for me its hereditary(my grandma had it and a few other family members).
Talk to your doctor. I even followed their low cholesterol diet which I wasnt even eating the foods on their list to avoid and mine was still high. I went off my meds because they werent doing too much for me and causing me health problems(I have been on several statins to try) BUT, I would NOT recommend doing that unless your doctor says its ok.
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I was on the skinny noodle website, ordering more of my shirataki noodles - and, saw one of their posts regarding it helping with cholesterol. (the additional fiber was mentioned as part of its reasonings).
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Foods that contain cholesterol are dairy, eggs, and meat/fish/chicken. Increasing your whole foods consumption (fresh fruit/veg/ whole grains), and avoiding cholesterol containing foods, refined grains, added refined sugars, and added/refined oils will lower your cholesterol. Some author's to check out for reading material are McDougall, Barnard, Esselstyn, Campbell, Furhman. There's tons of info there, if you like to read. Those authors also have websites with quick info, some have menus as well. Good luck to you. It's totally doable.0
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Foods that contain cholesterol are dairy, eggs, and meat/fish/chicken.
Dietary cholesterol doesn't cause an increase in blood cholesterol, just as eating fat is unrelated to storing adipose tissue. This is one of those ridiculous things that people believed in the '70s and '80s but that science has repeatedly proven false. (Relevant Pubmed article, but there are hundreds more over the past 30 years: http://www.ncbi.nlm.nih.gov/pubmed/7124663 )
In fact, most of the cholesterol in your body is created by your body itself (mainly the liver, but elsewhere as well).
The best way to lower your cholesterol is to lose weight and be active.
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EatsNotTreats wrote: »Have you tried eating grass-fed meats, wild fish, lots of above ground veggies as well as moderating fruits, and eliminating grains?
So you are describing a Paleo diet, but none of this will improve cholesterol.
Actually, it CAN. Your body PRODUCES more cholesterol naturally than you will ever consume. The types of foods you eat determine the type of cholesterol--HDL and LDL (not ALWAYS bad)--your body will produce: the kind that clogs your arteries, or the kind that contributes to biochemical processes and makes you feel better. Some fats, like MCT oil, are great for your brain, and your body doesn't store them as fat; just uses it til it's gone. Other fats may have high saturated fat values, but it's not fat that makes you fat. It's insulin. If the body's insulin response is to store fat, then it's got to be controlled, usually through limitation of carbohydrates, especially those that aren't nutrient-dense (i.e., green veggies, sweet potatoes). Once your body stops storing fat, it can get busy burning the fat you already have for fuel0 -
xmichaelyx wrote: »Foods that contain cholesterol are dairy, eggs, and meat/fish/chicken.
Dietary cholesterol doesn't cause an increase in blood cholesterol, just as eating fat is unrelated to storing adipose tissue. This is one of those ridiculous things that people believed in the '70s and '80s but that science has repeatedly proven false. (Relevant Pubmed article, but there are hundreds more over the past 30 years: http://www.ncbi.nlm.nih.gov/pubmed/7124663 )
In fact, most of the cholesterol in your body is created by your body itself (mainly the liver, but elsewhere as well).
The best way to lower your cholesterol is to lose weight and be active.
worked for me! there are peer reviewed studies (not just case studies), too, linked on the doctors websites I've mentioned.
I know it's not THE ONLY method that works, but I'll keep doing what keeps me healthy, off meds, a healthy weight and running ultra marathons and you do what works for you. Sharing ALL info that works is super helpful, so people can choose.
for what it's worth, I had to really struggle to regain my health after following the advice of a paleo trainer. I had never been so ill in my life and couldn't figure out why following such a perfectly healthy diet wasn't working. The symptoms I had were kidney failure, cessation of menstruation, orange sweat, hair loss, severe fatigue, high cholesterol, high blood pressure, gaining fat around the middle and my arms (ARMS!!?!?!?), constipation, loss of muscle tone, memory loss, poor sleep, yellow skin (jaundice), acne. Within one week of changing my diet, I felt so much better, regained my ability to run (I could barely muster a fast walk while sick), and 3 mths later all of my blood work came back within normal range and all symptoms had disappeared (and I lost 15ish lbs). It was the most insane thing ever, and I didn't expect changing my diet would have made such a radical change in my health.
I realize that that doesn't happen to everyone, but I do want to make sure that people are clear that there isn't ONE RIGHT WAY to optimal health. READ EVERYTHING first, from all sources, THEN choose.
Good luck with what ever works for you. There are lots of ways become healthy. Read up and choose what gives you results. Apparently it's not one size fits all.
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After losing 40 pounds by exercising eating less and better my cholesterol went from 238 to 251. My LDL went down by 1 and my HDl increased by 11. My doctor is ok with me not taking medicine since she says my ratios are good. My mom is 5'8" & weighs 130 pounds. She is 75 years old & walks 2-3 miles every day. She takes medication for cholesterol because without it her cholesterol is around 300. My dads cholesterol is around 400 he has had liver damage from taking statins. They eat a very healthy diet. I have an aunt(by marriage) who probably weighs over 250 she never exercises & eats lots of fried foods. Her cholesterol is less than 150. I think diet and exercise does work for some people but for some like me it is hereditary.0
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nkitajolie wrote: »EatsNotTreats wrote: »Have you tried eating grass-fed meats, wild fish, lots of above ground veggies as well as moderating fruits, and eliminating grains?
So you are describing a Paleo diet, but none of this will improve cholesterol.
Actually, it CAN. Your body PRODUCES more cholesterol naturally than you will ever consume. The types of foods you eat determine the type of cholesterol--HDL and LDL (not ALWAYS bad)--your body will produce: the kind that clogs your arteries, or the kind that contributes to biochemical processes and makes you feel better. Some fats, like MCT oil, are great for your brain, and your body doesn't store them as fat; just uses it til it's gone. Other fats may have high saturated fat values, but it's not fat that makes you fat. It's insulin. If the body's insulin response is to store fat, then it's got to be controlled, usually through limitation of carbohydrates, especially those that aren't nutrient-dense (i.e., green veggies, sweet potatoes). Once your body stops storing fat, it can get busy burning the fat you already have for fuel
If you can show me an unbiased study that would link Paleo to lowering cholesterol than I might believe it. If you are in a deficit and losing weight, your bodies cholesterol will lower. I completely understand that fat doesn't make you fat and a low cholesterol diet can evaluate your body cholesterol causing plaque build up. Also, insulin does not make a body fat. Eating too many calories, regardless of their macronutrient combination is what makes you gain new fat not just eating carbs. You can eat a keto diet and still gain new fat is calories in exceeds calories out. And you can lose a lot of weight following the 80/10/10 diet.0 -
Actually, it might.EatsNotTreats wrote: »Have you tried eating grass-fed meats, wild fish, lots of above ground veggies as well as moderating fruits, and eliminating grains?
So you are describing a Paleo diet, but none of this will improve cholesterol.
There is evidence to suggest that a low carb diet will improve cholesterol levels; it did for me. My cholesterol has never been an issue but a few years back I was following a very low carb diet. From one year to the next, the lab work from my annual checkup showed my HDL (good) up about 25% and my LDL (bad) down by about the same. I returned to a more moderate diet about halfway through the following year and most of that reversed itself (but was still a little better than the first year).
Believe it or not, even a 10 lb difference for a lean person can make a big difference. When I first started to exercise and lose weight i monitored my cholesterol for 3 years. Each year, my cholesterol improved even while maintaining carbs around the 250-300g range. I suspect the effects of exercise and overall improving the composition of calories (increase fruits and veggies) had more of an impact. But I have maintained a 2500 calorie diet on and off the few years and each year gets a little bit better. Now that I am down 20 total lbs, it's improved quite a bit.
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Think of lowering your cholesterol as a three legged stool, exercise, stress reduction, diet. I can not remember who, but a prominent cardiologist once said before statins he recommends his patients commit to an hour long brisk walk everyday. Try to spend some time relaxing each day, even if that just means flexing your toes at your desk and imagining yourself in your favorite place. Eat less high fat dairy and meat. Opt for lean cuts of meat. Dark turkey meat has a profile much like chicken breast. Eat fish twice a week. Eat a diet rich in the right fats, like avocados and nuts. Eat lots of soluble fiber, like half a cup of beans a day and oatmeal. And, eat citrus fruit, apples, berries, bananas, and dark leafy greens. Also, Benecol, a butter substitute enriched with sterols and stanols can help. Good luck!0
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Can only speak with regards to myself – I have never been crazy about taking statins.
I know that being overweight can contribute to cholesterol and that eating “heart-healthy” can sometimes reduce it. I don’t smoke and haven’t had more than a couple glasses of wine in the last year.
So – it seemed reasonable to me that I probably was OK to stop taking my cholesterol medication. Months later, I get a call from my cardiologist asking – are you still taking your cholesterol meds, because your numbers are coming in pretty high. I confessed and they advised and told me to get back on the medication.
Bottom-line – it is probably best to obtain physician advice.
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I did want to add one more thing.. genetics can play a huge role in cholesterol. I have high LDL's (currently 127, range is 0 -99 mg/ld) which has been common for me. Both my mother and father have similar LDL numbers (dad is 50 lbs overweight, mother is perfect weight). In fact, my last test validated to my long term doctor that my father's LDL's were high because of genetics, not that fact that he drinks, smokes and does not exercise (i don't smoke, rarely drink and exercise 6 days a week).
I recommend hitting the more simple items before going drastic (personal preference is start with smaller steps and expand) and start exercising and getting more nutrient dense foods (fruits/veggies), lean meats and fish. And then after you lose weight and don't see results you prefer or expect, then alter other factors.0 -
I just got my latest cholesterol results back. My total cholesterol was down to 165 with triglycerides slightly high at 180, which is even lower than it was when I was in high school. I peaked around 3-4 years ago at 300 total cholesterol and 600 triglycerides and I weighed 30 pounds less than I do now. I had taken very few steps to correct the problem until about four months ago and the numbers dropped drastically essentially overnight. While most people don't think dietary fats or cholesterol affect blood levels, I firmly believe that a healthy lifestyle does. I also had fatty liver disease, which likely affected my body's ability to eliminate the cholesterol my body makes (a recent ultrasound showed that the condition appears to now be gone, but we will recheck in a few months). Both my parents and surviving all surviving grandparents have high cholesterol and have been medicated for several decades.
I think if you exercise, lose weight (though many very thin people to have high cholesterol as well), eat right, and live a healthy lifestyle overall, yo should see some reductions.0
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