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re: Best diet plan to lower cholesterol//LDL/Triglicerides
Posted on 10/31/24 at 12:09 pm to Tiger Ryno
Posted on 10/31/24 at 12:09 pm to Tiger Ryno
Cleaner diet & more cardio, but genetics can play a huge part in cholesterol.
I don’t have the cleanest diet but I do workout regularly (mostly lifting and Crossfit), or I did prior to the surgery 3 weeks ago, and my levels have always been great.
9/9/2024
Total: 121
LDL: 79
HDL: 28 (genetic.. always low)
Trig: 72
I don’t have the cleanest diet but I do workout regularly (mostly lifting and Crossfit), or I did prior to the surgery 3 weeks ago, and my levels have always been great.
9/9/2024
Total: 121
LDL: 79
HDL: 28 (genetic.. always low)
Trig: 72
This post was edited on 10/31/24 at 2:55 pm
1
Posted on 10/31/24 at 12:13 pm to CoachChappy
Thanks baw. I am on it.
Unplanned dirty bulk the past few months has caught up with me. Just sloppy arse diet.
Unplanned dirty bulk the past few months has caught up with me. Just sloppy arse diet.
Posted on 10/31/24 at 1:58 pm to Tiger Ryno
quote:
Unplanned dirty bulk the past few months has caught up with me. Just sloppy arse diet.
Im not judging. My numbers just came back and for the first time in a long time my trys were over 100. Lock down time until I need my Gingerbread fix
Posted on 10/31/24 at 3:31 pm to Shepherd88
quote:Pretty useless. A Cleerly test will tell you everything, however.
And a calcium score.
Posted on 10/31/24 at 7:13 pm to Tiger Ryno
LDL - Biggest thing is to reduce saturated fat.
High triglycerides strongly suggest insulin resistance. Lose weight, exercise, reduce calories.
High triglycerides strongly suggest insulin resistance. Lose weight, exercise, reduce calories.
Posted on 11/1/24 at 8:09 am to Tiger Ryno
Some of you are making this more difficult than it is.
Just eat:
Grass fed beef (take your pick 80/20, 85/15, 93/7 it literally doesn't matter)
Steaks
Fish
Chicken
Eggs
Avocados
Greek Yogurt
Blueberries/Raspberries/Blackberries
You will lose fat, build muscle and have tons of energy throughout the day. Quit eating processed foods and drinking sodas. Get 8 hours of sleep a night. Drink 3 to 4 liters of water throughout the day. Weight train 3 to 5 times a week. It is that simple.
Just eat:
Grass fed beef (take your pick 80/20, 85/15, 93/7 it literally doesn't matter)
Steaks
Fish
Chicken
Eggs
Avocados
Greek Yogurt
Blueberries/Raspberries/Blackberries
You will lose fat, build muscle and have tons of energy throughout the day. Quit eating processed foods and drinking sodas. Get 8 hours of sleep a night. Drink 3 to 4 liters of water throughout the day. Weight train 3 to 5 times a week. It is that simple.
Posted on 11/1/24 at 8:42 am to ronricks
Thanks. I do a lot of what you listed already. Dont drink sodas at all. Lift 3-4x a week and walk at least 20 miles a week. I only drink water and black coffee at home.
Issue seems to be diet and some alcohol on weekends. Bread, chips, bad carbs bad snacking. Ive eaten clean since sunday now and gonna go strict for the next 3 months to get the number down.
Issue seems to be diet and some alcohol on weekends. Bread, chips, bad carbs bad snacking. Ive eaten clean since sunday now and gonna go strict for the next 3 months to get the number down.
Posted on 11/3/24 at 7:57 am to calcotron
quote:
I started eating about a dozen eggs a week the past few months, aiming at high protein and low calories. And I like them. I had blood drawn for my yearly physical this morning, we'll see if any stats got wrecked. I may have eaten half a brisket in the last 2 weeks too, so there are other factors.
Results are in:
HDL - 69
Tri - 42 (41 last year)
LDL - 154 (138 last year)
I wish I knew how much these can fluctuate based on recent diet vs. just long term changes. I do plan to lean up the meat. I hardly ever cook a brisket, the timing was just bad for doing my yearly labs. With my triglycerides so low and the ratio of HDL/LDL being fine, I'm not really worried overall but I will try to get LDL back down around 130.
Posted on 11/4/24 at 8:28 pm to Tiger Ryno
Look into the JJ Virgin diet. I was on cholesterol medication and got totally off following suggestions from the JJ Virgin diet.
Natural carbs in fruits. Lots of veggies. Try to keep it 3 servings of vegetables to 1 serving of fruit. Grilled chicken, fish, nuts and the occasional lean ground beef and sausage. Switch to brown rice. There is brown rice pasta that’s good for a spaghetti. Don’t eat anything that has more than 5% sugar added.
Walk at least 8k steps a day at a quick pace of 120 steps a minute. You should get your heart rate in the 100-110 range.
It’s amazing after you have been doing this for a couple of months how your body will start to crave the natural foods.
The least amount of ingredients in something the better. It’s great to eat stuff with only 1 ingredient.
Natural carbs in fruits. Lots of veggies. Try to keep it 3 servings of vegetables to 1 serving of fruit. Grilled chicken, fish, nuts and the occasional lean ground beef and sausage. Switch to brown rice. There is brown rice pasta that’s good for a spaghetti. Don’t eat anything that has more than 5% sugar added.
Walk at least 8k steps a day at a quick pace of 120 steps a minute. You should get your heart rate in the 100-110 range.
It’s amazing after you have been doing this for a couple of months how your body will start to crave the natural foods.
The least amount of ingredients in something the better. It’s great to eat stuff with only 1 ingredient.
Posted on 11/12/24 at 5:15 am to Tiger Ryno
quote:
Should I really lay off whole eggs
No. The whole egg is good for you. Your doctor is way outdated.
Posted on 11/19/24 at 12:58 pm to firstandtiger
Posted on 11/19/24 at 2:29 pm to Blutarsky
quote:Yep. I'm a good example. I recently joined a concierge practice that provides a massive battery of tests on the front end - including genetic and epigenetic.
genetics can play a huge part in cholesterol.
It turns out I have a cluster of "snips" that indicates a sensitivity to saturated fat. For the population at large, saturated fat is fine - even actively health promoting. For me, I need to temper mine.
Posted on 11/19/24 at 2:34 pm to firstandtiger
quote:
Switch to brown rice
quote:
occasional lean ground beef
That’s a no from me dawg
Posted on 11/19/24 at 6:12 pm to Tiger Ryno
what's your exercise routine like? In addition to the dietary advice in this thread, exercise can drastically lower your trigs.
Posted on 11/19/24 at 8:22 pm to Tiger Ryno
LDL 103
Total Cholesterol 186
HDL 69
Triglycerides 57
CT Score: 0
I’m a type 1 Diabetic and have been for over 40 years. I eat high fat/protein/low carb. I lift heavy five nights per week.
Total Cholesterol 186
HDL 69
Triglycerides 57
CT Score: 0
I’m a type 1 Diabetic and have been for over 40 years. I eat high fat/protein/low carb. I lift heavy five nights per week.
This post was edited on 11/19/24 at 8:23 pm
Posted on 11/21/24 at 10:47 am to StreamsOfWhiskey
had my yearly physical earlier this week and just got cholesterol results back:
Total = 216 (high)
LDL = 141 (high)
Trig = 105
HDL = 54
Doc just recommended cleaning up diet, she is new as old Doc moved on & was kinda of surprised as she seemed type to love to write scripts for any & everything.
Terrible timing for this as just spent long weekend at camp out where I ate and drank like shite.... Not sure if timing can throw these off.
Total = 216 (high)
LDL = 141 (high)
Trig = 105
HDL = 54
Doc just recommended cleaning up diet, she is new as old Doc moved on & was kinda of surprised as she seemed type to love to write scripts for any & everything.
Terrible timing for this as just spent long weekend at camp out where I ate and drank like shite.... Not sure if timing can throw these off.
Posted on 11/26/24 at 3:31 pm to b_w
have my physical tomorrow morning but got a look at the lab results. Let's just say I'm concerned. My Dad died of a heart attack at age of 44. So I will be bringing up the Cleerly test or apoB test like I've seen mentioned here. These are my results:
Total: 217
LDL = 139
Trig = 169
HDL = 47
I'm fairly active and try to get to the gym 2-3 times per week, but not as consistent as I want to be with work being crazy and two kids under 7. I eat mainly grilled chicken, veggies, and fruit for lunch. Dinner sometimes sneaks up on me and I could do better on the snacking. This holiday season is not going to help. I'm only 5'10" and weigh 145. So I'm not big at all
Total: 217
LDL = 139
Trig = 169
HDL = 47
I'm fairly active and try to get to the gym 2-3 times per week, but not as consistent as I want to be with work being crazy and two kids under 7. I eat mainly grilled chicken, veggies, and fruit for lunch. Dinner sometimes sneaks up on me and I could do better on the snacking. This holiday season is not going to help. I'm only 5'10" and weigh 145. So I'm not big at all
Posted on 11/26/24 at 6:06 pm to Big Scrub TX
quote:
For the population at large, saturated fat is fine
Most people’s LDL increases with increased saturated fat intake
Posted on 11/27/24 at 6:35 am to NewOrleansBlend
quote:
For the population at large, saturated fat is fine Most people’s LDL increases with increased saturated fat intake
Big fluffy sub particle LDL cholesterol is directly correlated with saturated fat intake and has no plaque build up or adverse cardiovascular issues.
Small dense sub particle LDL cholesterol is directly correlated with sugar intake (not saturated fat) and does cause plaque build up.
Posted on 11/27/24 at 7:29 pm to Shepherd88
My reading of the literature shows the opposite: saturated fat and omega 6’s increase the proportion of small LDL particles while Omega 3’s and MUFAs (EVOO) increase the proportion of large LDL particles.
Pretty good review of controlled studies here:
LINK
Pretty good review of controlled studies here:
LINK
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