Cholesterol Support
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Getting Off Statins - Update - My Latest Blood-Work Results - July 28, 2017

All values expressed in mmol/l unless otherwise specified:

Fasting Glucose - 5.0

Triglycerides (TG) - 0.61

Total cholesterol (TC) - 5.39 ^

LDL-C - 2.78 ^

HDL-C - 2.33***

non-HDL - 3.06

VLDL - 0.28

TC/HDL ratio - 2.31

TG/HDL ratio - 0.26

Apo B - 0.97 g/L ^

Apo A1 - 1.85 g/L

ApoB/ApoA-1 ratio - 0.52 *****

hs-CRP <0.3 mg/L***

MPO (arterial inflammation) - 221 pmol/L

FMD% (Flow-mediated dilation score - measures endothelial function) 8.4% (>8.7% is optimal)

Fibrinogen (platelet stickiness) - 2.85 g/L ^

Homocysteine - 6.7 umol/L

Lp-PLA2 (risk of plaque rupture) 98 nmol/min/mL ^

Vitamin B12 - 423 pmol/L

TSH (Thyroid function) - 1.22 mlU/L

Body fat 17.2% - this is considered 'moderately lean' by medical standards and acceptable for good health - although most family members consider me too thin (they are all over-weight).

I'm 5' 10" (178 cm) and 155 lbs (70.31 kg).

BMI = 22.2 - which is in the optimal range

Waist size - 30.5 inches (77.5 cm)

I consume and expend about 3,000 calories per day (I don't count calories when I eat).

I consume a nutrient-rich, low calorie-density diet of legumes (beans, chick peas, lentils) fresh vegetables, and fruits. For protein - at least two of each of these daily: I eat a half-cup of 0% fat, plain Greek yogurt with a light drizzling of Greek honey (less than a teaspoon); 1 cup of egg whites (made into an omelette); fish, and occasionally, grilled, skinless, lean chicken breast; Legumes are also high in protein.

Complex carbs other than veggies - brown rice, spelt pasta, multi-grain bread, quinoa (technically a seed - protein), popcorn with extra virgin olive oil.

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^ = 'slightly' elevated above optimal levels

*** = exceptionally good

***** = best overall indicator of CVD risk - my level is OPTIMAL

Ratios - they express the balance between important risk metrics - All of my ratios are optimal;

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Notes:

These numbers are generally excellent. All values except the few marked by the '^' symbol are in the normal or optimal range. The few that are sub-optimal are off by only a very small amount.

The Lp-PLA2 value needs confirmation with a follow-up test as its' value increased unusually from previous readings;

Homocysteine value is both optimal and represents a big improvement from the last two readings - due to Folate (vitamin B9) supplementation;

FMD% value has increased (that's a good thing) gradually to the current level which is almost in the optimal range. At current levels it is not considered dangerous.

I included my B12 values since I'm primarily on a plant-based diet which often results in vitamin deficiency. My B12 supplementation is working well.

Changes I am making to address the sub-optimal results:

Introduced Lysine and Vitamin C combination - 3 grams each - daily; I was already taking Vitamin C - 2 grams/day previously. No side-effects at current levels, other than extra trips to the bathroom.

increasing Turmeric dosage from 450 mg/day to 2 times that.

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In addition to my regular meals, I ensure I eat the following every day; This ensures I get as much anti-oxidants as possible and helps to boost my HDL value and lower LDL-C and ApoB.

1 cup of fresh blueberries with a 3 oz serving of 100% All-Bran (Post) cereal; I use 3 oz of organic full-fat goat milk for the cereal- usually prior to bedtime;

2 cups of Green tea - late morning; 1 cup of Ginger tea - evening;

Nuts:

3 walnuts, 3 pecans, 4 cashews; 1 Brazil nut, a teaspoon of raw, shelled, pumpkin seeds; a teaspoon of roasted and lightly salted, shelled, sunflower seeds; Usually mid-afternoon snack.

2-3 tablespoons of organic, unsalted, unsweetened, roasted almond butter (spread on one slice of toasted multi-grain German style deli-bread - this is breakfast along with English breakfast tea); I lightly drizzle some Greek honey on the almond toast and spread some Ceylon (True) cinnamon on top;

1 full teaspoon of the cinnamon noted above, is also stirred into my breakfast tea.

One apple or orange and one 4 oz glass of Pomegranate or Tart cherry juice.

Two teaspoons of Vimergy wild blueberry powder (unsweetened) stirred into a cup of cold water;

Dark chocolate (70% cacao minimum) - 2 squares daily after lunch.

One arugula or spinach salad - I only use Extra virgin olive oil and/or balsamic vinegar as dressing;

I use salt in moderation, I never worry about it.

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Daily vitamin supplements:

Vitamins B3 (Niacin 600 mg daily); B6, B9 (Folate), B12, C, D, E, Turmeric, Fish oil, CoQ10; and just recently added Lysine.

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Before my triple bypass surgery with 5 stents in March of 2015, I weighed 195 lbs (88.45 kg). I had a 40-inch (101.6 cm) waist, and ate whatever I wanted, whenever I wanted. I was a dyed in the wool, carnivore and had a voracious appetite for sweets. I never drank very much though, 3-4 glasses per week, usually red wine. I also never engaged in systematic exercise although I was active, playing golf 2-3 time per week in the summer and ice-hockey once per week, year-round.

If you want to read about my journey, the rest of my posts are here:

healthunlocked.com/user/sos007

Note - the blood tests were done within 10 days of coming off of an antibiotic for a urinary infection (I was catheterized for the surgery and have experienced these more often now). Antibiotics may sometimes interfere with cholesterol readings. My current readings are slightly elevated from my previous test - so my next test (October) is more likely to be the most accurate.

4 Replies
oldestnewest

Thank you for giving us so much information on your diet although I would be interested to know why you do not eat the egg yolk?

Reply

I still eat egg yolks on occasion, but in order to get the amount of protein I need from egg whites, I would have to consume a large volume egg yolks if I had the whole egg. I usually have a full cup of egg whites.

There is still debate regarding TMAO which is a gut bacteria that makes blood platelets stickier and more prone to forming blood clots. TMAO forms in the body after consumption of meat, eggs and fish.

Dietary guidelines tend to generalize with a broad brushstroke, but since everyone's genetic make-up is a little different, we have to determine what is best for each of us.

In the near future I intend to get a gene test that will help me refine my diet further.

Reply

How many egg yolks do you throw away to get a cup of egg white every day?

Reply

I don't throw any away. I buy a carton of liquid egg whites from the supermarket.

Reply

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