Need To Lower Cholesterol..........we're talking 100 points. Anyone got ideas?
Punisherthunder
Posts: 11 Member
Long.story.short.
Cholesterol (the bad one) needs to be lowered 100 points. Anyone got ideas? Any success stories?
I'm looking to do this without medication.
Cholesterol (the bad one) needs to be lowered 100 points. Anyone got ideas? Any success stories?
I'm looking to do this without medication.
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Replies
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Start a plant-based diet and lower fat intake. Read up on Dr. John A. McDougall.0
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I'm trying to get and stay off statins, but my cholesterol is almost 400 without any meds. So I'm looking for any diet tips as well. Good luck!0
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Here's a great, scientifically-based set of steps for lowering your cholesterol from the Mayo Clinic: http://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/reduce-cholesterol/art-20045935
Rundown for the link-phobic.- Lose weight. Losing as little as 5 to 10 percent of your body weight can help significantly reduce cholesterol levels.
- Change the foods you eat. Eat fewer trans/saturated fats, limit cholesterol, add whole grains and fruit/veg rich in dietary fiber.
- Exercise almost every day.
- Quit smoking.
- Drink less alcohol.
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Physical excersise really helps in lowering cholesteral even just walking and or elimating foods that have cholestol in it. I was on high blood pressure and high cholosteral medicine. I stated eating more whole foods less processed foods and excersising on a regular basis. Medication free along with about 50 lbs.0
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Talk to your Doc. Some of us need meds because of genetics. It may not be the case with you. Use your doctor.0
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Mine dropped over 50 points when I increased my exercise. This was without any specific dietary changes.0
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My LDL was in the 20's last time. Animal products raise your LDL, so eat less meat, eggs, milk, cheese.0
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Long.story.short
Back in October my total cholesterol was 220. I walked a little more but admit to having slacked off on the exercise. I did change a good bit of what I was eating. Lots more fiber, nuts, and grains. I don't eat red meat and alcohol if any is extremely rare.
This week my total cholesterol went up to 260. My "good" cholesterol actually went up which was a suprise, but still the 260 isn't good. As others have mentioned to me, my doctor may be a "statin pimp". I've asked about diet/nutrition advice and get zero help from him really.
For the record I'm 5'8 and weigh 250. My blood sugar is 70 and my blood pressure is 120/80 and has been this way for years. It never ever has been high.
I'm at a loss and need help lowering it at least 100 points. If not 50 at a minimum.0 -
My cholesterol is about 200 but I have a high ratio of HDL, the good stuff so my doctor was not concerned. My HDL went up and LDL and triglycerides went down after I UPPED my consumption of healthy fats and lowered my sugar intake. This was 6 months and 25 pounds ago so I will be curious as to what my numbers are now as I have reached my goal weight. I will find out in about a month at my yearly check-up.0
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Punisherthunder wrote: »Long.story.short
Back in October my total cholesterol was 220. I walked a little more but admit to having slacked off on the exercise. I did change a good bit of what I was eating. Lots more fiber, nuts, and grains. I don't eat red meat and alcohol if any is extremely rare.
This week my total cholesterol went up to 260. My "good" cholesterol actually went up which was a suprise, but still the 260 isn't good. As others have mentioned to me, my doctor may be a "statin pimp". I've asked about diet/nutrition advice and get zero help from him really.
For the record I'm 5'8 and weigh 250. My blood sugar is 70 and my blood pressure is 120/80 and has been this way for years. It never ever has been high.
I'm at a loss and need help lowering it at least 100 points. If not 50 at a minimum.
Did you click the link I posted from the Mayo Clinic? Exercise and weight loss plays a HUGE role. Your BMI is 38.0. Losing 10% of your body weight (which has been shown to significantly reduce cholesterol) would mean losing 25 lbs.
Set yourself a goal for each week. Start small, like, "weigh and log all of my food for 1 week, go on a 1 mile walk 2X." Build from there.
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This might help you:
http://nutritiondata.self.com/foods-000000000000073000000-w.html
This has saturated fat included:
http://nutritiondata.self.com/foods-000000000000073016000-w.html0 -
The above-posted link to the article by the Mayo Clinic piece is a good introduction. I've had good results with lots of cardio (swimming) and weight reduction. You may find that it is easier to lower your 'bad cholesterol' than it is to raise your 'good cholesterol'. Some people are more affected by the amount of dietary cholesterol than most, but the only way to know if you are a 'responder' is to experiment with high/low cholesterol diets. Your doctor may not want you to experiment until you've gotten your cholesterol down to a more acceptable level.0
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britishbroccoli wrote: »Here's a great, scientifically-based set of steps for lowering your cholesterol from the Mayo Clinic: http://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/reduce-cholesterol/art-20045935
Rundown for the link-phobic.- Lose weight. Losing as little as 5 to 10 percent of your body weight can help significantly reduce cholesterol levels.
- Change the foods you eat. Eat fewer trans/saturated fats, limit cholesterol, add whole grains and fruit/veg rich in dietary fiber.
- Exercise almost every day.
- Quit smoking.
- Drink less alcohol.
I thought it had been disproved that dietary fat and cholesterol had anything to do with it...
For what it's worth, my bad cholesterol is worse now than it was when I was 80 pounds heavier... but my ratio is better. Unfortunately I think it has a lot to do with genetics.0 -
britishbroccoli wrote: »Here's a great, scientifically-based set of steps for lowering your cholesterol from the Mayo Clinic: http://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/reduce-cholesterol/art-20045935
Rundown for the link-phobic.- Lose weight. Losing as little as 5 to 10 percent of your body weight can help significantly reduce cholesterol levels.
- Change the foods you eat. Eat fewer trans/saturated fats, limit cholesterol, add whole grains and fruit/veg rich in dietary fiber.
- Exercise almost every day.
- Quit smoking.
- Drink less alcohol.
I thought it had been disproved that dietary fat and cholesterol had anything to do with it...
No, the myth that has been debunked is that low fat = low cholesterol. Instead, it's trans fats that should be eliminated and saturated fats that should be consumed in moderation. Monounsaturated and polyunsaturated fats are good for the heart, cholesterol levels, everything, really.
Another problem is that people tend to switch to low-fat instead of low "bad" fats, replacing fats with sugars and refined carbohydrates.0 -
No, not really, but it is true that for most people dietary cholesterol has much less of an effect on lipid cholesterol than previously thought.britishbroccoli wrote: »Here's a great, scientifically-based set of steps for lowering your cholesterol from the Mayo Clinic: http://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/reduce-cholesterol/art-20045935
Rundown for the link-phobic.- Lose weight. Losing as little as 5 to 10 percent of your body weight can help significantly reduce cholesterol levels.
- Change the foods you eat. Eat fewer trans/saturated fats, limit cholesterol, add whole grains and fruit/veg rich in dietary fiber.
- Exercise almost every day.
- Quit smoking.
- Drink less alcohol.
I thought it had been disproved that dietary fat and cholesterol had anything to do with it...
For what it's worth, my bad cholesterol is worse now than it was when I was 80 pounds heavier... but my ratio is better. Unfortunately I think it has a lot to do with genetics.
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I know its anecdotal, but my cholesterol did drop when I went vegan.... Total went from 240-124.......and that was with no change in weight or exercise habits.
I don't know why it dropped, but it did. I'm glad it did as there is a strong genetic history of high cholesterol and its related issues in my family.
I think the most effective way to lower cholesterol is through weight loss and exercise. Of course, you cant fix genetics.
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Lose about 50lbs. if not more. I'm 5'7" at about 200lbs and carrying around an extra 50lbs would DEFINITELY higher my cholesterol readings.Punisherthunder wrote: »Long.story.short
Back in October my total cholesterol was 220. I walked a little more but admit to having slacked off on the exercise. I did change a good bit of what I was eating. Lots more fiber, nuts, and grains. I don't eat red meat and alcohol if any is extremely rare.
This week my total cholesterol went up to 260. My "good" cholesterol actually went up which was a suprise, but still the 260 isn't good. As others have mentioned to me, my doctor may be a "statin pimp". I've asked about diet/nutrition advice and get zero help from him really.
For the record I'm 5'8 and weigh 250. My blood sugar is 70 and my blood pressure is 120/80 and has been this way for years. It never ever has been high.
I'm at a loss and need help lowering it at least 100 points. If not 50 at a minimum.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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Just going to throw out there, it has far less to do with what you eat than how much of it you eat. Keto is meat and fat based, and pretty much everyone on it has drastic improvement within 3 months. Within a year, most get normal numbers across the board. Worry more about losing weight, less about finding some magic combination of foods to make the weight loss happen.0
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In the last year I have lost around 30lbs and been on a LCHF diet for most of the year. I went and had bloodwork done friday and got the call on Monday that I had reduced my bad cholesterol by 30. My doctor was happy but still told me I need to lose 30lbs
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Soluble fiber is supposed to help lower ldl.0
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all the above plus make sure your vitamin D levels are optimal. I was eating plant based dr fuhrman style for about 3 years, and still had high cholesterol. My vitamin D ended up being very low, as I supplemented my cholesterol levels went back down.
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Wow. First of all........thank you for all the replies!
Seems my best chance is to watch what I eat and start a vigorous exercise program?0 -
Punisherthunder wrote: »Long.story.short.
Cholesterol (the bad one) needs to be lowered 100 points. Anyone got ideas? Any success stories?
I'm looking to do this without medication.
I would suggest switching to a Mediterranean style diet. It has established data showing that along with regular exercise (which is part of the plan) it can improve lipid profiles and lower heart health risks. Some researchers say it works as well as statins. And it has a higher than average rating for being easy to follow and stick with.
Here is some good info on it.
http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-200478010 -
I'm going to agree with your statin pimp. Why not go on the medication, continue with the lifestyle changes, and work your way off the medication?
When I lost my weight I also lost the pills. Under medical supervision.
I agree with another that you need to lose a significant amount of weight to see natural results. That's why I suggest pills now, go off them later.
Stress raises cholesterol levels. Try mindful meditation. A breathing meditation is super easy. https://www.youtube.com/watch?v=67SeR3LxtdI0 -
Cholesterol is found in meat and animal products. Your body does not need cholesterol to function. It creates its own cholesterol. Fruits, vegetables, grains, and nuts contain zero cholesterol.0
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lassiens05 wrote: »Cholesterol is found in meat and animal products. Your body does not need cholesterol to function. It creates its own cholesterol. Fruits, vegetables, grains, and nuts contain zero cholesterol.
Which is why it has nothing to do with dietary cholesterol.0 -
Whoa. I thought the whole cholesterol thing was a sham, perpetrated by the makers of statins who profit incredibly off of those drugs? There is no correlation between higher cholesterol and heart trouble. Just like Saturated fat is "amazingly" not harmful after all. The freegin "industry" needs to stop lying to people and having them on these damn drugs and goofy diets.
What I suggest is eating MORE eggs and red meat
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I lost 50lbs and started exercising. Mine is still on the high side of normal but better than being on the high side of high.
Oh and BTW in the winter I eat 10 eggs a week at least...cheese up the wazoo and red meat...I only limit it because I have iron issues but not because of cholesterol.0 -
lassiens05 wrote: »Cholesterol is found in meat and animal products. Your body does not need cholesterol to function. It creates its own cholesterol. Fruits, vegetables, grains, and nuts contain zero cholesterol.
Which is why it has nothing to do with dietary cholesterol.
That is like saying we do not need to have water in our diets because our bodies are already mostly made up of water.0 -
Whoa. I thought the whole cholesterol thing was a sham, perpetrated by the makers of statins who profit incredibly off of those drugs? There is no correlation between higher cholesterol and heart trouble. Just like Saturated fat is "amazingly" not harmful after all. The freegin "industry" needs to stop lying to people and having them on these damn drugs and goofy diets.
What I suggest is eating MORE eggs and red meat
Dietary cholesterol may not cause higher blood cholesterol, but higher blood cholesterol is still very connected to heart disease.
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