Just thought I'd share a small but positive update on my previous posts.
I had some tests ran earlier in the year due to family history of heart problems, My ECG, Echo and CT Angiogram/ Calcium score was all good, my only negative was some follow up bloods I got done around the same time. It showed for the first time ever my cholesterol was out of the normal ranges.
However however after 3 months, and some extensive lifestyle changes, I decided to have another round of bloods to see if there was improvement.... I was hoping only for even a small decrease but was shocked to see everything way down, in fact better than at my annual physical with work last year!
Total Cholesterol was 5.1 it's now 3.42
LDL Cholesterol was 3.6 it's now 2.11
Non HDL Cholesterol was 3.9 it's now 2.43 (was in range but 1 point below high)
These were the metrics that was out of normal so needed improvement, everything else was in range and has improved even better!
If you saw my previous post I also got another test called a PLAC Test, measuring an enzyme known as LP-PLA2, that was also out of range back in May, However a cardiologist whom I had the tests done with advised not to re-check that due to it's diffculty interprating the results, and the anxiety it had caused me last them when it was rasied, stating its better to work on what you can control and what we know more about. I like to think giving the improvments elsewhere, that should of improved too, giving its a marker of inflammation, and even my HS-CRP has dropped from 1.2 to 0.5, I'd say that should of gone down.
If anyone is wondering about the exact changes I made, I will write them below;
- Cut out sugary drinks completley (I had become extremley addicted to these since around August of 2022)
- Left my job in sales for something more relaxed (more for mental health than anything)
-Adopted a more Mediterranean style diet, no more skipping breakfast, and now not having the late nights I had with sales - prepping meals so I always have something healthy prepped and ready to grab. (I wont write everything I eat, but I will if anyone is interested)
-Got back into exercising - once I was on sales, I wasn't moving like I was in the warehouse, and with so many late nights I could never find the motivation to do purposful excercise, however I've now gotten back into working out, a mix of rowing, yoga, and some light weightlifitng. Also with my new job being closer, I walk to and from work everyday.
Overall, I know these numbers, are nowhere near the heights some people struggle with or even as severe as some of the health problems some people on this forum have/are experiencing, but I wanted to do an update on my previous posts, and hopefully give someone else in the same position a little bit of hope that they can get control back over there health too!
I think looking back, even though it definetley caused me some huge anxiety, seeing cholesterol out of normal and always having a fear of heart problems since my Grandma passed away, I think it's been something thats helped me make much more meaningful and positive changes to my life. I eat cleaner, make sure I make time for self care and ultimatley left my job in sales for something less stressful and demanding. Good health is a continuing journey not just one test, but hopefully this is the beginning of better things!
Apologies for the lengthy post, If you've read it to the end, thank you! I don't know when I'll next be posting on here or anything, but I'd like to wish everyone the very best of luck with there health journey and any goals you may have!
Take Care, Scott
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It's good to hear the changes worked for you. It helps me stay motivates about the advantage of sticking with dietary changes for my cholesterol levels. 👍
Good luck with it! I'm sure you will get to where you want to be!
Please don't worry if you let up occasionally, I did have some Pizza on my birthday... but I think for me it was just correcting that overall pattern of eating, and again my unhealthiest habit was definitley sugary drinks, I was drinking 5-6 a day some days.
Due to the family history and myself suffering from depression and anxiety, and being on antidepressants for a number of years, I was having my cholesterol checked once a year and it never went out of the oridinary except for when I was overconsuming sugary drinks, so I think for me that was likely the most beneficial change.
All I'll say is find healthy foods you enjoy, the best changes are the ones you keep!
amazing progress - well done! Please can you give more details on what you are eating now? I have gone from 5.7 to 4.9 but want to keep improving. I have found a high protein breakfast (Greek yoghurt, eggs, fruit) works great for keeping hunger pangs at bay and am trying 2 x oily fish a week as well. I have swapped white rice for brown, same with pasta and am eating nuts and cut down on takeaways and reduced frequency on treats like ice cream. Would love to hear your tips!
Usaully my breakfast is Porridge with some fruit and almond nuts, that usaully keeps me going plus as you say keeps the hunger down. Quaker oats, non sweetend.
Then I have grilled salmon 3x a week, Grilled chicken 2x a week, then all my other meals are plant based. Thats my overall general rule, I enjoy it that way. Also try to stick to cooked from scratch fresh ingredients if you can.
As you mentioned Brown rice instead of white, Sweet Potato over white potato etc. Again I do have some greek yoghurt, I also alternate between plant based milk and traditional milk with my porridge. Always remember moderation is key.
I also try to make meals I can make in like 15-30 mins max, as I'm not the greatest cook, I save some time always by chopping all my veg and stuff on a Sunday evening then storing them in food containers in the fridge, saves on prep time.
Also be disciplened about hydration, as I mentioned I became way too addicted to sugary drinks, prior to that I was a strict water drinker, I do use an app which tracks my water intake.
I've completley elimianted sugary drinks and takeaways, and I've never really had a sweet tooth but thats more of a personal choice, so don't take it as you need to be as restricitve as me on those regards, and again, don't worry if you do have the occasional treat, I had some pizza on my birthday a few weeks ago, it's really about your overall pattern of eating is the key I find.
I'd also say, the biggest key to this is eat foods you enjoy! I love grilled salmon, it's always been on of my favourite things to eat, regardless of how healthy something is, if you don't enjoy it, you'll be less likely to stick with it. The best changes are the ones you can keep!
Everyone is also going to have different opinons on diet and nutrition and it really becomes a rabbit hole online, leaving you more confused than anything after reading it. Ultimatley, If it works for you, and it's something you can sustain, go for it!
Good luck with everything! You have the right ideas, and you've seen an improvement so your definatley doing something right!
Well done Scott Keep it up At 31 you have so much living ahead of you. Keep yourself heathly At the age of 76 I can say life goes by so quickly and you need to enjoy it I wish you all the best
Well done, we all need to take responsibility for our health where we can and try to look after our selves, finding a life style balance. Sounds like your a long way down that road.
Terrific! I too have changed my diet and check every nutrition label before I eat. I wanted to ask if you allow yourself to eat something off the diet every now and then?
Very occasionally, I did have a couple slices of pizza on my birthday, and when I was at my Mums house I did have some chilli she had made, but I skipped on the tortilla chips she served with it.
Again there's nothing wrong with the occasional treat, It's just for me personally, I know I can have a little bit of an addictive personallity, or as I mentioned with sugary drinks, went from never having them to way overdoing it with them.
So I find it easier to just not have these things around, or find ways to keep myself on track such as meal prepping to resist temptation.
Congratulations on your much improved cholesterol numbers! Those look great! 😊👍
I think that it is likely that leaving your stressful job in sales, and going into one that gives you more free time in which to exercise and care for yourself may have been the most significant change that you made. I think that mostly people tend to underestimate the role of stress and anxiety in our lives and health. The added benefit of being able to walk to work each day is also great!
I also love what you have changed in your diet and lifestyle. I would be interested in reading more about the specific foods that you are eating for improved health. I still struggle in that area. Also, I find that I do cheat—probably way too much! Today, I had a raspberry chocolate cupcake. I knew that it was bad for me, but I still ate it.
You have been focused, persistent and made changes to support a healthier life, and your numbers support that! Big congratulations!! 🎉🎈🎊
p.S. I saw that you added info on the foods that you eat. Thank you for those ideas.
That certainly was encouraging ,thankyiu so much.Mine was up for the 1st time too in Jan. My dad had a heart attack at 48 yrs but still with us as 80 so that's encouraging too.I think my score was 5.5 & my triglycerides were 2.7 which I believe to be high.I tried cutting out fat & sugar as much as I cld and tried to exercise a bit more but also have chronic back pain but did my best .My score went down to 4.9 & triglycerides to 1.7 which I was very happy with .I did try a statin for 3 wks Atorvastatin but had to stop as had oral thrush and thrush meds can make statins build up in blood and cause Creatine kinase to rise.Incidenrly my Creatine Kinase was up in January before I even started the Atorvastatin but did go down to nearly normal before started statin but went up again in June once I'd been off it gor 3 wks.Im unsure wether I shld tske the statin or not as I did gave a muscle & nerve flare but not sure if it was fro. My dpinal prob or B6 Toxicity ,dbl above range what it shld have been .I took a B complex in 100mg in all the Bs for 2 yrs as felt so tired so I'm not sure what's causing what .My question is can yiu liwer cholesterol with lifestyle alone & if so does it atay lower & does it require alit of strenuous excercise as I'm wondering if increasing my walking and trying to walk faster caused the flare with muscles and nerves ?
sorry to hear about your fathers HA, but I'm thrilled to hear he's still with you and going strong!
I'm also sorry to hear about your difficulties with your cholesterol and medication side effects.
I would never advise stopping any medication without consulting your GP, and if you havent already, mention your family history as that can play a role in managing any risks, as for lifestyle changes, It is entirley possible, however our cholesterol ranges often have a genetic element to them, some people are born lucky and have consitently low cholesterol throughout life, how low you can get your lipids from just lifestyle alone, also has a genetic component to it, that being said, lifestyle changes go a massive way in reducing risk.
As for excercise, something like a brisk 30 minute walk per day counts as exercise and has been shown to help with cholesterol lowering. Thats something I do myself everyday, minimum, everything after that is a bonus.
But, any exercise is better than nothing, its what is manageable, and more importantly enjoyable and sustainable for you.
Always consult with your doctor before making any changes.
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