Tips on lowering general LDL? I am a bit lost on how I should start.

Where_Have_You_Been37
Where_Have_You_Been37 Posts: 40 Member
edited November 8 in Food and Nutrition
I took a blood test recently and although my glucose and blood pressure results were perfect, my LDL is high (HDL is at a great level).

I wasn't too surprised as I have a massive love for cheese, eggs, meats of all kind, and baked goods. I have also been pretty sedentary for the past months. I know high cholesterol is linked to these things but I'm at a loss about how I should eliminate things from my diet all together. I eat pretty healthy normally and I'm a huge veggie head but I'm finding myself getting pretty anal about consuming anything with the littlest bit of cholesterol and it's making me a bit crazy.

My doctor wants my levels down by Feb so I was just wondering if anyone had any tips or suggestions about how I could start this process. And how I can stick to it during the holiday season, where people are practically throwing baked goods at my face.

Thanks in advance :)

Replies

  • neanderthin
    neanderthin Posts: 10,262 Member
    Well, sugary carby foods do screw with LDL particle size, for the worse btw, but overall LDL numbers don't really tell much without a full spectrum analysis of LDL type. It's more than likely a knee jerk reaction by most Dr's when LDL gets above a number without really examining anything further. Considering your HDL is good is probably protective of an increase in LDL because generally the more atherogenic LDL particles are associated with low HDL and the more protective LDL, yes there are protective type LDL, is associated with higher HDL numbers. See a specialist that understands cholesterol if your really worried about it...
  • cblue315
    cblue315 Posts: 3,836 Member
    I lowered my LDL by 30 points in 8 months. It was a heart attack/stroke waiting to happen.

    Yes diet is important. Just as important is exercise. You have to MOVE. Get your heart rate above 140 several times every week. This literaly helps your body break down the LDL and get rid of it.

    I am 54 years old and in the best shape of my life. I am down 92 pounds. My numbers are awesome.

    Good luck to you.

    Success is the sum of small efforts, repeated day-in and day-out. ~Robert Collier
  • RoseyDgirl
    RoseyDgirl Posts: 306 Member
    How did your triglycerides and hdl numbers look? Ldl is not the full picture.
  • RoseyDgirl
    RoseyDgirl Posts: 306 Member
    There is a difference in fats. Meat from pasture feeding, are loaded with beneficial omega 3 fats (hdl driver), as would be the dairy products coming from them. If you are eating grain fed meats though, the opposite is true and fats are loaded with omega 6 (ldl driver).

    If you can add some grass fed meats to your diet, more expensive, but worth it... grass fed butter, kerry gold, omega 3 and yummy... and choose leaner cuts of meats that are not pasture raised, this will help.

    eggs are a similar scenario. Organic, pasture raised eggs are pricey, but worth it.

    Fats for cooking... stick to grass fed butter, ghee, coconut oil, olive oil, and if you can find it, avocado oil... and dont be afraid of these fats. All omega 3, or beneficial to hdl numbers.

    Do not touch corn, soy, or other vegetable oils.

    Your ratios will change, but it takes time. My numbers after almost 3 months of following new way of eating, my cholesterol went up, but triglycerides down. My hdl # is in the normal and good range for the first time in years. My ldl number increased a little, to borderline high, but I know the culprit, this time, is that when I stopped eating chips as snacks, I switched to mixed roasted nuts. And those as a regular evening snack adds omega 6. So, im watching my nut intake and expect my ldl will lower the next time I go for bloodwork.
  • hannahro
    hannahro Posts: 20 Member
    To get your LDL down you need to cut down on saturated fat, not necessarily food rich in cholesterol. Saturated fat is found in meat, high fat dairy (cheese, cream), butter, coconut oil. The best way to do this is to enjoy red meat no more than ~2x/week (and lean cuts, with the fat removed), seafood more often (at least 2x/week), swap cheese for <7% milk fat (MF) and use heart healthy oils (like olive, canola or avocado) instead of butter and coconut oil. If you focus on having lots of fiber by eating vegetables and whole grains, this will also help.
  • RodaRose
    RodaRose Posts: 9,562 Member
    neanderthin wrote: »
    Well, sugary carby foods do screw with LDL particle size, for the worse btw, but overall LDL numbers don't really tell much without a full spectrum analysis of LDL type. It's more than likely a knee jerk reaction by most Dr's when LDL gets above a number without really examining anything further. Considering your HDL is good is probably protective of an increase in LDL because generally the more atherogenic LDL particles are associated with low HDL and the more protective LDL, yes there are protective type LDL, is associated with higher HDL numbers. See a specialist that understands cholesterol if your really worried about it...
    ^
    Yes. This.
  • Kalikel
    Kalikel Posts: 9,603 Member
    edited December 2014
    When your doc suggested working on it, did he offer suggestions? It would be very odd for a doctor to suggest you work on fixing something and not tell you how or what you should/shouldn't do.

    Give him a call if he just said, "Work on it" and didn't have any tips. He probably just forgot to tell you. Most docs send a follow-up letter these days. It always repeats the info. Maybe they'll tell you that it's in the mail.

    The general tip I'd have is "eat right and exercise," so I don't know how helpful that is if you're already working on a healthy diet. The doctor will know better than me, though.

    Good for you, taking charge of your health. Brava!
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