How to reduce LDL further - followed all the normal advice

[metice]

About a year ago, I had my cholesterol checked and the results weren't great. Apart from the normal tests I also had my Lipoprotein A checked and it was worryingly high at 79. I wasn't completely surprised as my father had major bypass surgery and my mother a series of strokes.

I had noticed some tightness in my chest and a reduction in the distance that I could run so the results convinced me to change my diet. All meat has gone, I now only use olive oil, most dairy has gone or I use fat free, I buy minimal processed food and consume ample fruit, veg and legumes. My carb intake is quite high, though. Blood pressure is fine after reducing salt intake.

My recent tests showed overall cholesterol at 161 (down from 196), HDL at 35 (down from 41), LDL at 107 (down from 136) and Triglycerides unchanged. I guess I should be pleased that the results are better but to be honest, it's still not where it should be. HDL has gone the wrong way and LDL should be below 100 (I read that it should be below 70 for those at risk).

I don't know what else I can change without taking medication - I exercise regularly, don't smoke, don't drink excessively, and my diet is as low fat as I can realistically get it. Someone suggested that a low fat/high carb diet might be the reason for the fall in HDL. I'd really like to improve these numbers further as I know I'm at the higher risk end of the scale for developing heart disease. I want to avoid the medication route in the future but I don't know what else to change right now. It feels like I've made all the lifestyle changes I can.

[45sue]

I understand that only 25% of cholesterol is due to diet- 75% is made by the body.

[ChicagoGirl1961 in reply to 45sue]

Diet, in most cases, plays a significant role in your lipid profile.

[Jack2019]

Try to get natural sunlight on your naked skin (no sunblock or lotions), sunlight converts cholesterol to Vitamin D. through the skin. IMO the prolific use of sunblock has lead to a lot of Vit. D deficiency. Get your light in the morning or late afternoon so you don't need to worry about sunburn. This is my opinion on a natural thing you can do to help with your health.

[Jack2019]

That's all true. I live in a northern climate so I get what you're saying. I just wanted to say get sun when you can, it helps.

[Jack2019]

How much VD3 I.U. do you take in the winter. I've heard anywhere from 10,000 to 4000.

[Jack2019]

Thankyou so much, I wasn't aware that you could get a spray. I Will hunt for these products in my area. Thanks for taking the time to reply.

[Jack2019]

I will have to check Amazon or a health food store, I live in the great white north, also known as Canada. Thanks again for your help.

[fergusthegreat]

Just my opinion and thoughts and what has worked for me so I'm not interested in people criticizing or disagreeing with this post. Genetically everyone is different and like I said this is what works for me.

I have read studies that confirm the improvement in glucose levels by consuming oatmeal and the general overall health benefits of complex carbohydrate in the form of beans and legumes so I consume a high fat, medium carbohydrate diet.

Every day I eat avacado, nuts and olive oil as well as some ground flaxseed.

My fasting glucose is 5.0 and lipids are

HDL - 65, LDL - 36, triglyceride - 20.

I also take a statin.

[Ianc2]

Any change in your sugar levels?

[Chappychap]

"I had noticed some tightness in my chest and a reduction in the distance that I could run"

Have you spoken to your GP? These are some of the classic signs of angina.

One interpretation of what you say in your post is that you noticed the tightness in your chest and decided to get some private cholesterol tests, and now you are effectively managing your own heart health based on this test data. I'm not saying that is the case, I'm saying it's possible given what you said. If so that might not be the best strategy, you should enlist the help of the professionals and talk to your GP.

Good luck!

[Shedder in reply to Chappychap]

ditto

[Jack2019]

You and I are definitely on the same page in managing our health. I have very recently been reading about magnesium and k2. Dr. thinks I spend to much time with dr. Google. It makes me crazy to be told not to believe what you read on the internet. Thanks for sharing that info.

[MichaelJH Heart Star]

There is a limit to what can be achieved even with some of the more extreme diets. You need to talk to your GP as a low dose stain may be needed. You have a family history and may be displaying symptoms of angina. Better safe than sorry!