Cholesterol

Chris144mph
Chris144mph Posts: 66 Member
edited December 23 in Food and Nutrition
Hi guys
Just had my cholesterol test back & although my ldl level is slightly raised (must give up Crisps lol) I am more concerned about my low hdl cholesterol level {1.01mmol)
Are there any particular foods that people have tried that can help increase hdl level as it is meant to aid improving fatty liver.
Thanks

Replies

  • Hollis100
    Hollis100 Posts: 1,408 Member
    Good for you for getting your cholesterol checked. I have to watch this, too.

    Here are excerpts from an article about good cholesterol and things that help to raise it (see the article for more info):

    https://www.healthline.com/health/high-cholesterol/foods-to-increase-hdl#soy

    How does food affect cholesterol?

    A bagel with cream cheese for breakfast, a piece of fried chicken for lunch, a steak sautéed in butter for dinner, and a bowl of ice cream at night aren’t ideal for your cholesterol. These are sources of saturated and trans fat. They can increase your LDL and total cholesterol levels.

    The things that increase HDL are actually not food, but several medical and environmental factors. Avoiding the following increases your HDL:

    obesity
    sedentary lifestyle
    type 2 diabetes
    inflammation
    smoking

    Some hormones increase HDL concentrations, such as estrogen or thyroid hormone. Exercise and moderate alcohol consumption are associated with higher HDL, too

    The right food choices can lower your LDL levels, which improves your HDL to LDL ratio. The Mediterranean diet is a good place to start. Research has shown it’s associated with better cholesterol and overall health. Start incorporating the following Mediterranean-style and HDL-friendly foods into your daily diet.

    Extra virgin olive oil, beans and legumes, high fiber fruit (such as prunes, apples, and pears), fatty fish, nuts (including Brazil nuts, almonds, pistachios, peanuts, and others, are filled with heart-healthy fats. They’re also high in fiber and contain a substance called plant sterols. Plant sterols block the absorption of cholesterol in your body), chia seeds, avocado, soy, and red wine (see the article for more info on each one)
  • Chris144mph
    Chris144mph Posts: 66 Member
    Hollis100
    Thank you so much. I have looked online but I'll admit to being overwhelmed and confused by it all.
    My diet has changed for the better less prosessed meat (barely any now) I've replaced minced beef with soy protein for chilli & bolognese meals and increased pulses & vegetable intake & have lost 2st.
    The weight loss has stalled now as I'm being tested for the chest pain & "episodes" I've had but hoping I'll get the all clear to resume in the next 2wks.at the moment I'm just walking whenever I can hence the need to investigate foods more.
    Thanks again. X
  • Hollis100
    Hollis100 Posts: 1,408 Member
    Hi Chris. Good luck and keep walking -- I believe it's one of the best things we can do for ourselves. I'm battling high cholesterol too and would prefer to lower it without meds. Vegetables, nuts, oatmeal, food with fiber all help.
  • apullum
    apullum Posts: 4,838 Member
    Hollis100 wrote: »
    Hi Chris. Good luck and keep walking -- I believe it's one of the best things we can do for ourselves. I'm battling high cholesterol too and would prefer to lower it without meds. Vegetables, nuts, oatmeal, food with fiber all help.

    OP is currently having chest pain and unspecified episodes, and implied that they are not currently cleared to exercise. They should absolutely NOT keep walking until their doctor has cleared them to do so.

    OP, you can lose weight without exercise as long as your doctor approves of your plan. All you need for weight loss is to make sure you are consistently in a calorie deficit. You can ensure a calorie deficit by weighing and logging all your food, making sure you hit your calorie goal without going over. BUT, you need to talk to your doctor before you make any diet and/or activity changes.
  • kimny72
    kimny72 Posts: 16,011 Member
    Chris144mph wrote: »
    Hollis100
    Thank you so much. I have looked online but I'll admit to being overwhelmed and confused by it all.
    My diet has changed for the better less prosessed meat (barely any now) I've replaced minced beef with soy protein for chilli & bolognese meals and increased pulses & vegetable intake & have lost 2st.
    The weight loss has stalled now as I'm being tested for the chest pain & "episodes" I've had but hoping I'll get the all clear to resume in the next 2wks.at the moment I'm just walking whenever I can hence the need to investigate foods more.
    Thanks again. X

    My amateur understanding is that the best way to increase HDL is weight loss, increased activity level, quit smoking, and avoid trans fat. There is a lot of conflicting stuff about specific foods that can help, but none of it is proven as far as I've seen.

    Was your doctor concerned about the low HDL? If not, it's possible they are assuming that as you lose weight and can get moving again, it will naturally drift up into the range it should be.
  • Chris144mph
    Chris144mph Posts: 66 Member
    Kimney72
    His concern over the low hdl was due to my having fatty liver & that even with 2st loss it has not increased. Tests have shown that my liver is working well but it "could do with a bit more help"
    I'm on 1200cal daily don't smoke & haven't had alcohol for a few months.
    He's approved my walking as he knows I was doing c25k before these episodes began & I want to be as active as possible but still being cautious & also because he is of the belief that my pain is skeletal. I guess chest pain clinic will give me some answers. X
  • kimny72
    kimny72 Posts: 16,011 Member
    Chris144mph wrote: »
    Kimney72
    His concern over the low hdl was due to my having fatty liver & that even with 2st loss it has not increased. Tests have shown that my liver is working well but it "could do with a bit more help"
    I'm on 1200cal daily don't smoke & haven't had alcohol for a few months.
    He's approved my walking as he knows I was doing c25k before these episodes began & I want to be as active as possible but still being cautious & also because he is of the belief that my pain is skeletal. I guess chest pain clinic will give me some answers. X

    Ah, gotcha. Sorry it's so complicated for you right now. Maybe ask if you can get a referral to an RD? I don't know how long it takes for lifestyle changes to improve cholesterol numbers, if it's going to. For some people unfortunately even with the best lifestyle their numbers will not improve without medication.
  • Chris144mph
    Chris144mph Posts: 66 Member
    Kimney
    I've heard of things like plant stenols can help lower cholesterol in a matter of weeks (if you believe the advertising) & I know Lecithin is sold as a fat metaboliser but I want to get things cleared with the clinic before I supplement. X
  • kimny72
    kimny72 Posts: 16,011 Member
    apullum wrote: »
    Chris144mph wrote: »
    Kimney
    I've heard of things like plant stenols can help lower cholesterol in a matter of weeks (if you believe the advertising) & I know Lecithin is sold as a fat metaboliser but I want to get things cleared with the clinic before I supplement. X

    Stanol esters or phytosterols are plant substances that have a proven but limited effect on reducing LDL, which is not what you're trying to do. These substances do not have an effect on HDL. Red yeast rice, in particular, contains a substance that is identical to a particular statin drug; if you are in the United States, it is illegal to sell red yeast rice products that contain non-negligible amounts of this substance since it is regulated as a drug and not a supplement. In short, don't expect those products to do much.

    There is no such thing as a "fat metabolizer." You burn fat through a calorie deficit, not by taking a pill. The main ingredients in many of these supplements are things like caffeine and B vitamins, which might help one feel more energetic and therefore move more.

    Soy lecithin has been shown to help reduce LDL, which is again not what you're trying to do. It does not have an effect on HDL.

    In my opinion, it would be a better use of your money to get a food scale if you don't already have one. You mention that your weight loss has stalled, which indicates that you may not be in a calorie deficit. Almost everyone who doesn't use a food scale is eating more than they think they are. Weighing ALL your food will help with weight loss, which has been shown to improve cholesterol if one is overweight.

    examine.com is an excellent place to find unbiased, scientific studies about supplements.

    +1 :smiley:
  • Chris144mph
    Chris144mph Posts: 66 Member
    Apullum
    Thanks for the info.
  • wilson10102018
    wilson10102018 Posts: 1,306 Member
    The consequences of stroke are so awful that persons who have very high LDL numbers probably cannot rely on any dietary adjustments no matter what they are or what their claims may be, nor homeopathic remedies and therefor should be seen by a specialist.
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    There are a few things outside of what has been mentioned to improve metabolic health. First, limit oils high omega-6s and incorporate foods high in omega-3. So increase fatty fish consumption to 3-4x a week. Additionally, limiting saturated fat and added sugars helps.
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