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EXOTEC Posts: 3,327
9/2/13 9:36 P

RUSSELL_40 Posts: 16,826
9/2/13 11:43 A

Have to agree with most of these ideas. I cut out processed foods, and sugar, and started losing weight. My cholesterol was 190, and I had high triglycerides, high LDL, and low HDL.

As I started losing weight, I started walking more and more, and then swimming, biking, and even playing basketball again. I think losing 150 lbs was the best thing. Our bodies function best at a healthy weight Currently my cholesterol is 104, my HDL is up to 37, and my LDL is down to 51. My triglycerides are in the 70's, and I am off my meds.

Cholesterol issues are just a symptom of poor overall health. Just like dropping fat, we can't fix one part of ourselves, we have to repair the whole body. Everything will get better at the same time. So a focus on maintaining a healthy weight, or avoiding junk foods, or regular exercise, will also improve cholesterol. The rest is genetics, which you can't do much about.

CAH-RD Posts: 968
9/2/13 11:29 A

...oh...and exercise!!

CAH-RD Posts: 968
9/2/13 11:29 A

Cut out the processed foods (fatty AND carb-rich). That will be the BEST thing you can do for your body. Currently you will probably be taught to go low fat and cut back on certain animal foods, etc. Remember that simple sugars have as much, if not more, to do with your cholesterol issues than fats.

Choose healthy fats like avocados, olive oil, avocado oil, peanut oil, coconut oil, fatty fish, nuts, seeds, nut butters (without added sugars and salt - NO JIF!)...

Choose fiberous foods. Fresh and frozen fruits and veggies - eat lots! Whole grains - quinoa, brown and wild rice, whole grain breads and such if you're a bread/pasta consumer. Add milled flax seed and wheat germ to your meals/smoothies/etc.

Drink LOTS of water.

Don't buy things in a can/box!! Don't eat fast food! Remeber restaurants can be just as bad or worse than "fast food!"

PATTISWIMMER Posts: 4,763
9/1/13 12:58 A

fiber

PINK4YOUTOO Posts: 508
8/31/13 6:57 P



Thanks for these great tips! Believe when I can get back to exercise walking after my bilateral knee replacement will help me greatly...until then it's my diet!

DIETITIANBECKY Posts: 26,688
8/31/13 9:21 A

Achieving and maintaining a healthy weight is the number 1 tip. Even losing about 10% of one's weight (when overweight/obese) can have great improvement on your lipid profile.

Check out our SP Heart Health Resource Center for more specific suggestions regarding fruits, veggies, whole grains, fat, saturated fat, etc:

www.sparkpeople.com/resource/health_condit
ions.asp?condition=15


Becky
Your SP Registered Dietitian Nutritionist

SUNSHINE6442 Posts: 1,894
8/31/13 8:43 A

More cholesterol is produced from eating sugar than from eating fat.

The European Heart Journal reports that sitting for long periods causes changes in the body that lead to higher triglycerides and higher levels of inflammation which lower your good HDL cholesterol. I Move every 20 minutes and do something....walk, stand and stretch a few times... fidget.

Sunflower seeds, pistachios, almonds, Walnuts, sesame seeds and pecans are the top five for lowering cholesterol...Omega-3ís not only lower LDL cholesterol they reduce blood levels of artery clogging triglycerides...take in some monounsaturated and polyunsaturated fats..Replace the saturated fat in butter with olive Oil, and use Benocal Spread with plant sterols.

Oatmeal is probably the best way to lower cholesterol. because it contains soluable fiber...just like kidney beans, apples, pears, mushrooms and even barley

I did lower my cholesterol by over 50 points...with no medication and by eating
Cannellini beans, Flax Seeds, pine nuts, and especially sesame seeds. I eat red meat only 2X a month now and it is of the loin variety, otherwise it is chicken, turkey, pork loin.
Eat more raw foods, of vegetables and fruits, and of fiber it helps in maintaining a healthy HDL level. Excess carbohydrates can be turned into fat, which can accumulate in the liver cells....so avoid sweets. I ate 28 Pistachio nuts daily...they work wonders

Asparagus, Bell peppers, broccoli ,onions, mushrooms, green beans, romaine, Beans and lentils, oranges, sardines, apples

Cranberries will help that keep LDL from sticking to artery Walls...a spoonful of sesame seeds a day...LDL should drop and high water fruits and veggies. I also used spices like garlic, turmeric, basil, cinnamon, and rosemary

Don't eat smoke or cured meats such as ham, salami...energy drinks can lead to a heart attack

This is what worked for me...
Consult your medical professional for guidance.

Edited by: SUNSHINE6442 at: 8/31/2013 (08:47)
ALBERTJON SparkPoints: (3,133)
Fitness Minutes: (7,415)
Posts: 1,299
8/31/13 7:27 A

Five years ago one of my goals was to lower my cholesterol without taking medication.
I accomplished my goal (205 to 137, according to last blood work):
....lose weight
---exercise consistently
....eat fruits and vegetables regularly
....cut back on refined sugar-based foods

P.S.: Just my opinion. But based on the net-research I have done, cholesterol in food does not always directly relate to that cholesterol being absorbed by the body. Moderation in all things.

MEGAPEEJ Posts: 732
8/30/13 9:26 P

There seems to be a lot of back and forth on how much your diet (and specifically, dietary cholesterol) ACTUALLY affect your numbers. I can say though, that losing weight and getting regular exercise have helped my numbers greatly - I was consistently at the same number for years and the year after losing 20 lbs and starting exercising it dropped 30 points (and getting a better balance of HDL/LDL). Obviously I cleaned up my diet in that time too, less junk food, smaller portions of meat - but even previously I rarely ate red meat and ate lots of fish, so I don't feel my dietary cholesterol changed terribly much.

If you got your results in a medical setting, a doctor should be able to advise you on what should work for you, and whether you may need to add medication (i.e. an urgent need to bring it down).

LOVE4KITTIES Posts: 1,929
8/30/13 6:49 P

Here's a great Spark People article on lowering your cholesterol:

www.sparkpeople.com/resource/nutrition_art
icles.asp?id=799


PINK4YOUTOO Posts: 508
8/30/13 6:21 P



Need ideas to lower my cholestrol number ---

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