Cholesterol lowering food
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DorothyMaricic wrote: »
What you need to do is avoid foods that contain FAT, because that's what your body uses to make its own cholesterol.
No. Fats, proteins, and sugars all contain constituents that contribute to cholesterol production in the body. Although, maybe if you want to get this deep into how it all works, a good session with a certified dietician would help.0 -
Exercise can improve cholesterol.
Fish oil has slight evidence for it improving cholesterol.
Generally changing diet where so that more saturated fats are replaced with unsaturated fats has evidence for it.
I would also add more fiber, particularly soluble fiber...oats are a good source as are fruits high in pectin. more veggies and whole foods all around. I also eat a lot of legumes and lentils.
also, just as an FYI, dietary cholesterol doesn't really impact blood serum levels...the FDA will actually be removing cholesterol from nutrition labels soon, as it doesn't matter one bit.
In RE to saturated fats (fats that are solid at room temp), there is evidence to support reducing it and other studies that say it's not really the culprit. All I can tell you in this RE is that according to my 3 year n=1 study, anytime I've increased my saturated fat consumption, it jacks my blood work up...when I reduce it, I get optimal LDL readings...I'm also predisposed to high LDL due to heredity so that might make a difference as well whereas someone who isn't necessarily predisposed may have no issues with saturated fats...not really sure on that. I can also tell you that my dad had some serious issues with his LDL skyrocketing when he went on Adkins about 10 years ago.0 -
cwolfman13 wrote: »Exercise can improve cholesterol.
Fish oil has slight evidence for it improving cholesterol.
Generally changing diet where so that more saturated fats are replaced with unsaturated fats has evidence for it.
I would also add more fiber, particularly soluble fiber...oats are a good source as are fruits high in pectin. more veggies and whole foods all around
also, just as an FYI, dietary cholesterol doesn't really impact blood serum levels...the FDA will actually be removing cholesterol from nutrition labels soon, as it doesn't matter one bit.
In RE to saturated fats (fats that are solid at room temp), there is evidence to support reducing it and other studies that say it's not really the culprit. All I can tell you in this RE is that according to my 3 year n=1 study, anytime I've increased my saturated fat consumption, it jacks my blood work up...when I reduce it, I get optimal LDL readings...I'm also predisposed to high LDL due to heredity so that might make a difference as well whereas someone who isn't necessarily predisposed may have no issues with saturated fats...not really sure on that.
Yeah but I don't know. When I got my blood work last year my LDL was higher than it was when I was 80 pounds heavier, and I was eating low fat everything (maybe 10-15g of saturated fat a day?). Before losing the weight I was eating a LOT of saturated fat.
So I really don't get it and I'm just thinking at this point that if your genetics suck, there just might not be much you can do about it.
Or maybe it's just because I was coming back from vacations or something. Will have to check my next bloodwork next month to compare... I eat 20g of saturated fat or less a day at this point.0 -
Oats.0
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My cholesterol was high a couple of years ago and the Doctor wanted to put me on medication. I asked him to give me two weeks and then if it was not down where he wanted it then I would take what medication he wanted. I eat oat meal every morning. When I went back in the Doctor's the new blood test readings for my cholesterol was down where it belonged. So I did not need medication. When I go into a Doctor's office sometimes for the first time he or she will ask me what cholesterol medication I am on because they do not see it on my medication list. Over weight people do not always have high cholesterol. I do eat chicken, fish, turkey and a little red meat.0
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Instead of looking for foods to avoid look for foods to add. Garlic has been shown to lower LDL, so more garlic in your food, preferably fresh that you have minced and left to stand for a few minutes before adding to food. Fish oil is another substance that may help. Best of both worlds make a fresh garlic sauce and use it on grilled salmon. Two birds with one stone!
2 squares of dark chocolate a day is another pleasant addition that has been shown to lower LDL.
If you can comfortably increase your exercise do so. Food tweaks produce minor results. Weight loss if you are obese and and physical activity is where it's really at.0 -
cwolfman13 wrote: »In RE to saturated fats (fats that are solid at room temp), there is evidence to support reducing it and other studies that say it's not really the culprit. All I can tell you in this RE is that according to my 3 year n=1 study, anytime I've increased my saturated fat consumption, it jacks my blood work up...when I reduce it, I get optimal LDL readings...I'm also predisposed to high LDL due to heredity so that might make a difference as well whereas someone who isn't necessarily predisposed may have no issues with saturated fats...not really sure on that. I can also tell you that my dad had some serious issues with his LDL skyrocketing when he went on Adkins about 10 years ago.
At the risk of over-commenting on this post, I'm curious: when you were increasing saturated fat, do you think that you might also have been decreasing soluble fiber? Or not so much? I do know that the "classic" Atkins diet is extremely poor in fiber of all sorts. Not sure if they put any in those bars and snacks they are selling these days.0 -
There are 2 groups(shocker) on the planet when it comes to cholesterol and dietary cholesterol. 3 out of 4 folks have no negative impact on their cholesterol numbers like HDL and LDL when they consume saturated fats. 1 out of 4 are known as hypercholestorlemic, meaning when they increase their consumption of saturated fats their LDL and sometimes their LDL and HDL increase. If you bear this mind and then go back and read the responses you start to have a better understanding of the differences between individuals. cwolfman with a family history is probably in the 1 out of 4 category. Hope this helps.0
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I really appreciate all the information.
My mom has high cholesterol so I do think I'm predisposed to it. I also think the further I get into my weigh loss journey the better it will get. Like I said my doctor didn't seem too concerned as my triglycerides were normal and my HDL is good as well.
I will definitely add the oats/nuts and try to eat more fish versus red meats.
I plan on repeating my tests in 6 months and hopefully seeing a positive change.0 -
sheldonklein wrote: »The NIH has now acknowledged that there is no demonstrated linkage between dietary cholesterol and serum cholesterol.
^^ This.WeddedBliss1992 wrote: »my cholesterol is through the roof. this past week, my dr put me on a very strict diet to attempt to lower my cholesterol w/o meds.
NO alcohol
NO pasta
NO bread
NO sugar (such as a donut, cake, etc.)
NO potatoes
NO soda
+4grams Omega-3 per day
i can eat any and all veggies/fruits and should focus on chicken, fish & turkey; red meat only occasionally.
I would rather be on statins than deal with these restrictions.
In fact, I am on Simvistatin and it's done a great with my numbers. When I started losing weight and exercising regularly, my numbers improved even more drastically. I don't pay particular attention to what I eat, as long as I'm making my calorie deficit goals.
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WeddedBliss1992 wrote: »my cholesterol is through the roof. this past week, my dr put me on a very strict diet to attempt to lower my cholesterol w/o meds.
NO alcohol
NO pasta
NO bread
NO sugar (such as a donut, cake, etc.)
NO potatoes
NO soda
+4grams Omega-3 per day
i can eat any and all veggies/fruits and should focus on chicken, fish & turkey; red meat only occasionally.
I would rather be on statins than deal with these restrictions.
In fact, I am on Simvistatin and it's done a great with my numbers. When I started losing weight and exercising regularly, my numbers improved even more drastically. I don't pay particular attention to what I eat, as long as I'm making my calorie deficit goals.
well, i take ALOT of meds for other things; definitely do not want to add another medication...and every time you add a med, you add side effects. plus my mother has had multiple heart attacks/strokes, so i am at high risk. honestly it hasn't been too difficult; my long healthy life is worth it to give-up a few foods.0 -
WeddedBliss1992 wrote: »well, i take ALOT of meds for other things; definitely do not want to add another medication...and every time you add a med, you add side effects. plus my mother has had multiple heart attacks/strokes, so i am at high risk. honestly it hasn't been too difficult; my long healthy life is worth it to give-up a few foods.
Good point. I hadn't considered you might be dealing with other meds. I'm one who likes to minimize what I take so I only take what I feel is necessary, and Simvistatin in one of those. After the big drop in my numbers after I started running, my doc wanted to cut my dose in half but I said I wanted to keep it the same for at least another round of blood tests to make sure the numbers are still great. I do too am at high risk for heart problems.
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WeddedBliss1992 wrote: »well, i take ALOT of meds for other things; definitely do not want to add another medication...and every time you add a med, you add side effects. plus my mother has had multiple heart attacks/strokes, so i am at high risk. honestly it hasn't been too difficult; my long healthy life is worth it to give-up a few foods.
Good point. I hadn't considered you might be dealing with other meds. I'm one who likes to minimize what I take so I only take what I feel is necessary, and Simvistatin in one of those. After the big drop in my numbers after I started running, my doc wanted to cut my dose in half but I said I wanted to keep it the same for at least another round of blood tests to make sure the numbers are still great. I do too am at high risk for heart problems.
it's very scary, esp when i see that my mom doesn't do all she can to prevent another h.attack. it upsets me to see her eating cakes and cookies and candies and completely ignoring her dr's warnings about her diet. we recently had a friend who had a heart attack at age 40. i know it's rare, but it scared us all. every once in a while, it won't hurt to splurge and drink a soda or have a slice of cake on my birthday, but honestly i think this new way of living is going to help me to be healthier all the way around.
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