Reducing LDL Cholesterol

I would sincerely try a WFPB, plant based no oil added diet. It worked for me, my boyfriend and several people I know personally

Maintain a healthy weight, exercise and avoid eating animal products. Your body produces some of its own but your diet and lifestyle can prevent additional.

i find regular cardio helps lower mine.

rileysowner wrote: »

vanmep wrote: »

Maintain a healthy weight, exercise and avoid eating animal products. Your body produces some of its own but your diet and lifestyle can prevent additional.

A person's liver produces 80% of their cholesterol. Only 20% comes from diet if I recall what I heard recently. Having said that, the 20% can make a difference.

All dietary cholesterol is transported to the liver, and not the blood because cholesterol isn't water soluble and where it's then remanufactured by encapsulating the cholesterol into containers called lipoproteins like HDL, LDL, VLDL, IDL etc. Basically dietary cholesterol has no effect on our serum levels. It's misunderstood by most people and Doctors for that matter. But we don't eat cholesterol in isolation, it's attached to animal foods and most of these sources do have saturated fats and saturated fat can effect cholesterol levels, it influences the liver to produce both HDL and LDL lipoproteins which then obviously increases the amount in our blood. Cheers.

Watch your Carb intake and add omega 3/6 combo to your diet. This will also help with Triglycerides. And of course watch that sugar. Don't forget that fruits have alot of carbs and sugar so try limiting yourself to just 2 servings a day for a month and see if your numbers improve.

Relatively major changes in eating style may not be necessary, and may not even be sufficient. Can be worth a try, of course.

lisasays wrote: »

I agree with whole foods plant based and no oil. Get oil and animal based food out of your diet.
Look up Well Your World, Broccoli Mum and Lean With Plants on youtube/instagram
Books I recommend are The Starch Solution and How Not To Die.

My LDL was high even as a vegetarian (admittedly not entirely WFPB, and ovo-lacto besides so some animal-based food in there). For me, eating the same range of foods, and not changing exercise routine, weight loss brought my LDL down relatively quickly (a few months, reached normal LDL even before reaching goal weight). It can matter whether there's a genetic component for OP; I don't think there was, for me.

1clairedog wrote: »

Watch your Carb intake and add omega 3/6 combo to your diet. This will also help with Triglycerides. And of course watch that sugar. Don't forget that fruits have alot of carbs and sugar so try limiting yourself to just 2 servings a day for a month and see if your numbers improve.

Getting some good omega-3s may be helpful. Quite a few people already get omega-6s, and the issue is more about balancing with omega-3s IMU. Ironically, the WFPB diet recommended by another poster can make it mildly more challenging to get O-3s from food. (Generally, I figure it's better to get nutrients from food rather than from supplements, but I recognize that as more a personal preference than a strict universal rule.)

Daily, I ate 150g+ carbs routinely while losing weight, 225g+ now. I went over my MFP default total-sugars goal every day while losing, and for sure in the 7+ years of maintaining a healthy weight since. Most of the sugars were and are from fruits, veggies, and no-sugar-added dairy, but some was/is added sugar. I pretty much always eat at least 3 fruit servings daily. Typical day yesterday, 251g carbs, 103g total sugars, 258g fruit, plus a couple of chocolates, and some molasses (which is added sugar, though rich in micros) in my oatmeal.

As noted above, my LDL levels dropped during weight loss, and have been normal, sometimes low-normal, in all these years of maintenance. Pre-weight loss, my doctor was pushing statins pretty hard, because my blood lipids were awful. Since weight loss, it never comes up.

The more dramatic changes in eating may be helpful or necessary for some people, but they're not universally required. May be worth a try, sure.

I just recently read somewhere that psyllium husk helps reduce cholesterol. Try that .

yirara wrote: »

Schazey45 wrote: »

I just recently read somewhere that psyllium husk helps reduce cholesterol. Try that .

No, don't just do thinks that someone random on the internet read randomly somewhere. I read recently that eating tinned dog food is super healthy. Would you eat it?

Can you be more specific, which brand and can you list the ingredients and does it have psyllium husk in it, don't want that. Cheers

yirara wrote: »

neanderthin wrote: »

yirara wrote: »

Schazey45 wrote: »

I just recently read somewhere that psyllium husk helps reduce cholesterol. Try that .

No, don't just do thinks that someone random on the internet read randomly somewhere. I read recently that eating tinned dog food is super healthy. Would you eat it?

Can you be more specific, which brand and can you list the ingredients and does it have psyllium husk in it, don't want that. Cheers

Uh.. good one. No idea. Just dog food. But I also read that you'll become a millionaire if you transfer $1000 to me right now. So I totally suggest you do that.

Sure, no problem. Give me all your banking information and I'll do that.

Low fat, especially saturated fat. High fiber. If overweight, lose weight. There is some evidence that alcohol. sugars and high-glycemic foods can also contribute to high cholesterol. I went from a slightly unhealth diet to whole foods, vegan, low-ish carbs, and added 3 40min exercise sessions per week. I lost 35 lbs (going from moderately overweight to middle of "normal"), and lowered total cholesterol from 246 to 160 in 6 months.