Changed lifestyle: 6 months ago I had a... - Cholesterol Support

Cholesterol Support

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Changed lifestyle


6 months ago I had a number of tests done on cholesterol etc my total cholesterol was 5.9, LDL 3.68, HDL 1.44. Total chol/ hdl ratio 4.11, triglycerides 1.1.

I have changed my lifestyle and my new results are total cholesterol 4.79, LDL 2.3, HDL 2.14. Total chol/ hdl ratio 2.2, triglycerides 0.81.

My apolB/ APPL A ratio is 0.55

Does this improvement seem enough to give me normal heart, arterscherosois outcomes?

Thank you to the knowledgeable people in here who contribute.

16 Replies

By the way my lipoprotein (a) level is 30 mg/dl whatever that means

I don't think that anybody really knows. Cholesterol is said to be one of the risk factors that lead to arterosclerosis. It is the one that I believe has led to my arterosclerosis and one that I am now seriously tackling after rejecting the use of statins for the past 30 years. :( But, inspite of my now measured level of arterosclerosis , I have no heart symptoms and regularly run in funruns up to 20 klms long ( at age 70) --- the earlier you can attend to a balanced healthy lifestyle , the better

lucullus in reply to Bazza1234

Very interesting bazza. I have been diagnosed with very low levels of adiponectin. Go to ur average GP and they don't Evan know what this is. But it has disasterous impacts on ur health, low levels can make u insulin and glucose intolerant causing diabetes, it also causes arterosclerosis and is linked with many different cancers.

I expect many people could have this but NHS doesn't test for it. It's actually a hormone created in ur fat cells, the fatter u r the less u produce but many people are genetically predisposed to low levels.

The thing is it can be raised for many people by life style changes avoiding diabetes 2, cancer and heart disease. I am being retested in a few days to see if my lifestyle changes have had an impact or wether I have genetic issues, fingers crossed

Paul12 in reply to lucullus

How were you diagnosed with low adiponectin?

DakCB-UK in reply to Bazza1234

Can you tell me how did you get your level of arterosclerosis measured, please?

Bazza1234 in reply to DakCB-UK

It is called a Calcium Score test Lots of info about it on the Internet. Basically a CT scan of your heart which physically sees calcium deposits in your heart arteries. Your score is an absolute number - but it's 'seriousness" depends the level and on what age group you are in. You could have high cholesterol readings - but a low calcium score. Or you could have low cholesterol and have high calcium score. Arterosclerosis is a result of your life so far - and results from a number of what is commonly known as "risk factors" . A high score for older people is less of a worry than a high score in younger people.

Paul12 in reply to Bazza1234

But remember even if you have a zero score you can still get a heart attack. Also if you have a repeat scan after detailed lifestyle changes there will probably be no change in the result. Plus the older you are the higher the score is likely to be. So why not make all the lifestyle changes you can and just live your life.... What would it help to know you're at risk?

We all are - old age.

Lucullus, I'm no expert but those seem like a good reduction in levels for just 6 months and I'm sure if you keep up what you are doing you will have even greater improvement. As a matter of interest can you tell me of the changes you made.

Well done, they are good ratios you have achieved, perhaps you could share how you did it. Glad to see you have bothered to check the more important ratios like Apo A and B. Your Lp(a) is a little high, it would be better if you got it down to the low 20's. What worked for me with this number was increased Vitamin C. Take 1,000mg a day and try having a pink grapefruit with breakfast every day.

lucullus in reply to Markl60

Thanks for the responses. 6 weeks prior to my Initial measurements I weighed 111kg. I am 6ft 3 in and fairly big bone structure but my weigh had crept up slowly over 20 years. I was showing signs of pre diabetes so I went on a low carb diet by the time I had the initial tests I was down to 103 kgs. I was a bit shocked by the results as I always thought I ate well and exercised a bit.

To achieve these results I have cut out all added sugar completely from my diet. I might eat a pudding once a fortnight with added sugar but that is it. All food I eat is prepared from basic ingredients, no sugar. I snack on mixed nuts, Nairns oatmeal biscuits and cheese. Every day I will eat natural yoghurt and raspberries and blueberries as pudding ( no added sugar). I have 1/2 Pink grapefruit every morning and lemon juice. I will eat a pear maybe 3 times a week. This is all the fruit I have, prior to my poor results I would eat fruit maybe 5 times a day, grapes,oranges pears apples, all high in fructose, now I eat all low sugar fruit. I used to eat potatoes or rice or pasta every day. I now eat potatoes only once a week. I use celeriac and cauliflower now to replace high glycemic index carbs in my diet. I eat half slice of bread maybe once a week or fortnight. I used to eat bread every day.

Exercise wise I bought a Fitbit and I will walk on average 10,000 to 15,000 paces 6 days a week. I also try to ride my bike for an hour 2 x a week and work out in gym 2 x a week for an hour. Although I am not perfect on that.

My current weight is 94kg, down 16.5 kgs from my highest, my visceral fats is down a lot although I think I could get to 90-92kgs. That would be my weight in late teens early 20 ies. I am currently 55.

Cholesterol wise I eat an omelette for breakfast and have a egg with a salad almost every day. So 3 eggs a day and usually some cheddar for snack at some point so not perfect on that front but I want to keep my carbs down and you need some tasty foods.

My diet has usually 35-40 grams of fiber every day, I also take fish oil supplement every day and eat oily fish 4-5 times a week, try to avoid all fat on meat.

To be honest once you remove sugar from your diet for a few weeks the things u used to eat with high sugar content taste sort of horrible and other foods taste much sweeter such as vegetables. The food industrial complex is making us all ill IMO.


Congratulations so far. You should read my post 'Getting Off Statins'. You can lower your LDL further by increasing your consumption of beans, lentils, and chick peas (garbanzo beans). You also need to be careful with cheese, fat content is very high. Overall your numbers look good for stabilizing your situation, however if want to 'reverse' heart disease, you may have to stop eating meat, or reduce consumption of it to once every 2 weeks.

You're right about sugar but you have to be careful about making exceptions and having the occasional sweet as sugar is highly addictive.

You should have two other blood tests to identify inflammation in your body: High sensitivity C-Reactive Protein (hs-CRP) test, and Myeloperoxidase test (MPO). Then Google 'low grade inflammation' to learn about the harm it does. Good luck.

Paul12 in reply to sos007

In terms of blood tests your seemingly impressive results need further analysis. Go for a private VAP test and know your insulin risk score and PLAC result as well as VLDL and particle sizes and quantities.

Join the fbook forum optimising nutrition as many doctors and dietitians post there

The BHF say furred arteries cannot be reversed. Google Esselstyn and his work shows a way round this

Avoid LCHF v Vegan debate - both seem to work

Do your best, live your life ...

sos007Ambassador in reply to Paul12

For the record I live in Canada and we don't have private clinics (it's against the law of our socialist leaders). I have reviewed the summary of tests included in your VAP tests and note that most of these tests are not routinely done in our government-run system. However, I have already done the hs-CRP test and the insulin resistance test known as hb-A1C here in North America. In both cases I scored very well with a CRP <0.3 mg/l, and average 3 month blood glucose level of 4.7% indicating a low risk of diabetes.

I am well-read on the LDL and implications of VLDL. It is unlikely with my current cholesterol profile that my VLDL would be high. I'm also familiar with Dr. Esselstyn and Dr. Ornish's methodologies. I have accomplished my optimal blood chemistry while still enjoying olive oil and some dairy (goat milk and goat cheese, and 0% fat, plain Greek yogurt). My diet is more similar to Ornish's recommended diet than Esselstyn's. My exercise routine is also far more rigorous than what Ornish shows on his website. In addition to my fitness program, I play ice hockey once per week.

There's a new test in North America done to measure brachial artery responsiveness, using a machine called the Angiodefender. Google 'Everist Health' and you can read about it.

I believe one might be available in Scotland. I didn't do this test before my surgery so I don't have a baseline, but I did it recently and scored medium-risk (would likely have been 'high-risk' prior to surgery).

Good luck.

IMHO I would read the work of Linus Palling which does seem to make some sense my understanding on the cholesterol numbers is that your ratio should be less than 5 so both sets of results are good. I see your comments on diet below, also try French Brie as an alternate cheese or complementary cheese to cheddar. Most important is to opt for a LCHF diet. If you read about Palling and subsequent research cholesterol may be at the scene of the crime but not the perpetrator!



I read your first set of figures for cholesterol and mine have come back similarly.

what lifestyle changes did you make to achieve such good results?

I must tackle mine and do not want to go on to statins.

many thanks

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