Cholesterol Lowering
Discussion
I had some blood tests recently, all clear but the GP did give me a shot across the bows regarding cholesterol. 6.3 with HDL of 0.9
I am overweight & don't exercise enough so know I need to address that (time would be a handy thing!) but wondering if the PH collective had any other tips for getting it down a bit.
My overall risk score was 4% & they look to statins at 20% so he's not too concerned but I do need to head this off at the pass I think.
I don't eat deep fried stuff, generally grill & if shallow frying, use a sunflower type oil spray. Moderate fruit & veg.
I don't eat any fish though (let alone oily stuff) and detest taking tablets.
Porridge is good I hear, but I don't like it morning, noon & night!
Any good ideas? Thanks!
I am overweight & don't exercise enough so know I need to address that (time would be a handy thing!) but wondering if the PH collective had any other tips for getting it down a bit.
My overall risk score was 4% & they look to statins at 20% so he's not too concerned but I do need to head this off at the pass I think.
I don't eat deep fried stuff, generally grill & if shallow frying, use a sunflower type oil spray. Moderate fruit & veg.
I don't eat any fish though (let alone oily stuff) and detest taking tablets.
Porridge is good I hear, but I don't like it morning, noon & night!
Any good ideas? Thanks!
Well my cholesterol was 5.3 with an HDL of 1.0 when I was carted off in an ambulance with a very restricted coronary artery in 2004 and was given a stent.
My diet was pretty poor living on ready meals and takeaway curries with little exercise. I now scrutinise all labels before I eat anything to ensure low levels of fat/sugar/salt etc.
I also eat three or four portions of oily fish a week (tinned mackerel, sardines and salmon), plenty of fruit and veg, and a good portion of walnuts each day plus I walk a brisk three miles every weekday. My cholesterol is now 3.8 with an HDL of 1.3.
I think it's difficult to generalise; we're all different. You have to do what works for you. However, ignore a warning at your peril. I was warned similarly to you about elevated cholesterol about four years before I actually got hit with the chest pains. I ignored it thinking I would be fine.
My diet was pretty poor living on ready meals and takeaway curries with little exercise. I now scrutinise all labels before I eat anything to ensure low levels of fat/sugar/salt etc.
I also eat three or four portions of oily fish a week (tinned mackerel, sardines and salmon), plenty of fruit and veg, and a good portion of walnuts each day plus I walk a brisk three miles every weekday. My cholesterol is now 3.8 with an HDL of 1.3.
I think it's difficult to generalise; we're all different. You have to do what works for you. However, ignore a warning at your peril. I was warned similarly to you about elevated cholesterol about four years before I actually got hit with the chest pains. I ignored it thinking I would be fine.
The only thing with those advertised products is they always add "may reduce cholesterol in conjunction with exercise and a healthy diet". Twiddling thumbs may reduce cholesterol in conjunction with exercise and a healthy diet. Singing in Greek may reduce cholesterol in conjunction with exercise and a healthy diet.
You know what you need to do and the story of what could be is enough motivation for me to eat healthily.
Oh, re oat porridge, it isn't bad with honey. I tend not to microwave it as that's pretty nasty; just add hot water (or hot milk), stir in the honey. Quite filling and warming especially on a winter day.
You know what you need to do and the story of what could be is enough motivation for me to eat healthily.
Oh, re oat porridge, it isn't bad with honey. I tend not to microwave it as that's pretty nasty; just add hot water (or hot milk), stir in the honey. Quite filling and warming especially on a winter day.
Edited by RemainAllHoof on Wednesday 18th May 20:32
Google "cholesterol conspiracy" before you decide on what you need to do about it...
As for what is certain,
1) You need to cut out your saturated fats (and get well below the 25g government health directives, which *probably* ties to the cholesterol conspiracy I mention). These are stored as LDL'sif not used immediately and LDL's can cause the blocking arteries (CHD) and/or cause blockages that result in pressure build-ups (requiring a stent). LDL's themselves do not actually do the blocking but allow other molecules to attach and interact with them that do.
2) Increase your fat burning - exercise loads. Mostly CV work. This is at least as important as changing your diet, if not more so. It's a bummer, but humans are designed to be very active and not to spend so long sitting about. Nothing you can do about what you are.
Years ago before getting into gym stuff, I had a pretty high cholesterol count (5.2 IIRC) and all I did was stop eating cheese. It plummeted. Pity, I was addicted to the taste, but it's one of the worst foods for sat fats, along with red meat and processed foods.
As for what is certain,
1) You need to cut out your saturated fats (and get well below the 25g government health directives, which *probably* ties to the cholesterol conspiracy I mention). These are stored as LDL'sif not used immediately and LDL's can cause the blocking arteries (CHD) and/or cause blockages that result in pressure build-ups (requiring a stent). LDL's themselves do not actually do the blocking but allow other molecules to attach and interact with them that do.
2) Increase your fat burning - exercise loads. Mostly CV work. This is at least as important as changing your diet, if not more so. It's a bummer, but humans are designed to be very active and not to spend so long sitting about. Nothing you can do about what you are.
Years ago before getting into gym stuff, I had a pretty high cholesterol count (5.2 IIRC) and all I did was stop eating cheese. It plummeted. Pity, I was addicted to the taste, but it's one of the worst foods for sat fats, along with red meat and processed foods.
Speaking of which, show your doc this: http://www.youtube.com/watch?v=XPPYaVcXo1I
silvagod said:
Also....be careful with seafood. Prawns are high in it. Oily fish only 
This is becoming a misnomer from what I have read only fairly recently. There is a difference between cholesterol in diet and cholesterol making it's way into your blood. Many sources claim you can't absorb cholesterol through food diet. What gets into your blood is what is synthesized by your body from other molecules.Also cholesterol forms a vital part of your cell walls. You need cholesterol.
Prawns are a great healthy food to eat. The cholesterol in them isn't a problem.
Although a pretty crap diet, I was a 3/4 times a week to the gym and not overweight yet my cholesterol was 6.5. My brother runs marathons yet he has high blood pressure and high cholesterol as well. Sometimes it's just how you are.
Unfortunately I had a heart attack 2 years ago, so I concentrated on what I ate and drank, gave up the gym as it bored me and bought some bicycles and a motorbike.
The heart meds including statins brought my cholesterol down to 4.4 and brought my borderline blood pressure down but after a year I was back on the takeaways and booze (wife and I splitting up didn't help) but still cycling. I only get tested once a year (NHS) but my cholesterol was still down so it would appear to be nothing to do with the diet and all to do with the statins.
All the best OP.
Unfortunately I had a heart attack 2 years ago, so I concentrated on what I ate and drank, gave up the gym as it bored me and bought some bicycles and a motorbike.
The heart meds including statins brought my cholesterol down to 4.4 and brought my borderline blood pressure down but after a year I was back on the takeaways and booze (wife and I splitting up didn't help) but still cycling. I only get tested once a year (NHS) but my cholesterol was still down so it would appear to be nothing to do with the diet and all to do with the statins.
All the best OP.
I'm surprised that your GP didn't give you advice on lowering cholesterol to be honest. There's a lot of controversy out there about blood cholesterol vs food cholesterol, and lots of people who don't really know what they're on about, so I'd recommend talking to a medical professional to be honest, so pop back and see your GP for advice.
To get your weight down and keep fit, it's the usual advice: eat a healthy balanced diet and then get some regular exercise, preferably that you enjoy. Don't push too hard at first and build it up gradually. If you want to monitor things then you need to think about your calorie intake and the calorie burn of the exercise you've chosen (obviously you have a resting metabolism too, but don't worry about that for now). To be honest though, I'd just eat sensibly, and get out there and exercise and enjoy it, and try not to get too obsessed with all the numbers, it'll just make you miserable. Then you can just keep an eye on your weight and watch it drop
To get your weight down and keep fit, it's the usual advice: eat a healthy balanced diet and then get some regular exercise, preferably that you enjoy. Don't push too hard at first and build it up gradually. If you want to monitor things then you need to think about your calorie intake and the calorie burn of the exercise you've chosen (obviously you have a resting metabolism too, but don't worry about that for now). To be honest though, I'd just eat sensibly, and get out there and exercise and enjoy it, and try not to get too obsessed with all the numbers, it'll just make you miserable. Then you can just keep an eye on your weight and watch it drop
anonymous said:
[redacted]
I've got familial hypercholesterolemia. Basically, my body is gash at breaking down cholesterol and It's my parents' fault!My Mom is 4'11" and very fit but she was diagnosed with it and my siblings and I were told to get checked out too. It turned out my sister and I both have it although it's worse in me. My cholesterol at the time was 10.9 and I'm now on 80mg of simvastatin daily. It's come down to around 8 but isn't really budging any more. I'm still only 29 and have always been really fit but recently I've stopped running because of injury and I'm pilling on the weight. My diet's getting worse by the day and I'm slowly getting more and more out of shape.
Starting to get worried about the high cholesterol and really want to do the last bit to really bring it down. I'm going to start on the benecol and oily fish etc. but I've no idea of what to cook. Does anyone here use any recepies or websites specifically to lower cholesterol?
Any help appreciated!
I have a cholestral test with the doc on Tuesday. I did a Boots DIY test and it looked to be about 6.5.
I'm 37, still fit but drink a bit and smoke 20-30 a week.
My Dad has had a nightmare with Angina and Diabetes. So i have decided to make a start on sorting my diet out, drinking only once a week, and cutting the smoking right down.
I'm 37, still fit but drink a bit and smoke 20-30 a week.
My Dad has had a nightmare with Angina and Diabetes. So i have decided to make a start on sorting my diet out, drinking only once a week, and cutting the smoking right down.
sebdangerfield said:
anonymous said:
[redacted]
I've got familial hypercholesterolemia. Basically, my body is gash at breaking down cholesterol and It's my parents' fault!My Mom is 4'11" and very fit but she was diagnosed with it and my siblings and I were told to get checked out too. It turned out my sister and I both have it although it's worse in me. My cholesterol at the time was 10.9 and I'm now on 80mg of simvastatin daily. It's come down to around 8 but isn't really budging any more. I'm still only 29 and have always been really fit but recently I've stopped running because of injury and I'm pilling on the weight. My diet's getting worse by the day and I'm slowly getting more and more out of shape.
Starting to get worried about the high cholesterol and really want to do the last bit to really bring it down. I'm going to start on the benecol and oily fish etc. but I've no idea of what to cook. Does anyone here use any recepies or websites specifically to lower cholesterol?
Any help appreciated!
Your GP should be giving you sensible advice about this, if not then time to change.
My reading has been up over 10 but is now down to late 6s/early 7s, GP seems happy so I decided to not worry about this anymore.
I've sort of run out of energy to worry about stuff and now try to just enjoy things, injury here also so moved onto different sports and activities.
Zaxxon said:
I have a cholestral test with the doc on Tuesday. I did a Boots DIY test and it looked to be about 6.5.
I'm 37, still fit but drink a bit and smoke 20-30 a week.
My Dad has had a nightmare with Angina and Diabetes. So i have decided to make a start on sorting my diet out, drinking only once a week, and cutting the smoking right down.
Your biggest risk factor by far is smoking. Stopping smoking completely would benefit you much much more than reducing your cholesterol.I'm 37, still fit but drink a bit and smoke 20-30 a week.
My Dad has had a nightmare with Angina and Diabetes. So i have decided to make a start on sorting my diet out, drinking only once a week, and cutting the smoking right down.
Try eating apples they're high in pectin which should help to reduce your cholesterol also a good fibre booster, If you can try having half a grapefruit a few times week, Pineapple is also good in moderation it contains an enzyme called bromelain that helps to dissolve plaque.
Reducing smoking will help your arteries to produce Nitric oxide which helps your arteries dilate.
Reducing smoking will help your arteries to produce Nitric oxide which helps your arteries dilate.
bry1975 said:
Try eating apples they're high in pectin which should help to reduce your cholesterol also a good fibre booster, If you can try having half a grapefruit a few times week, Pineapple is also good in moderation it contains an enzyme called bromelain that helps to dissolve plaque.
Reducing smoking will help your arteries to produce Nitric oxide which helps your arteries dilate.
grapefruit and statins = very bad Reducing smoking will help your arteries to produce Nitric oxide which helps your arteries dilate.
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