High cholestrol

[Zgujar]

Tdy i got result total cholestrol 7.12 .

Please any advice me .how is danger for health nd heart as well.

And how to low down qucikly.

[sandybrown]

The question is, what made you go for the cholesterol blood test.

Your GP can do a risk analysis and offer you life style change!

Watching out for free and hidden sugar, regular exercise can help towards a healthy life.

If you start now at the age of 30 by the time you get to 50 you can enjoy life.

[Zgujar in reply to sandybrown]

Its my regular checkup. ...

[sandybrown in reply to Zgujar]

If it is regular check up at your age what is that you are not telling us?

Are you on any medication?

[Zgujar in reply to sandybrown]

Age 30 . I am using BP medicine.

Dctr advice me medicine also for Total cholesterol bfre when it was 5.98. But I didt take .

Fro last month I didt care my diet as well . But bfre this test ,I do lipid profile also . But it’s normal. Aftr 3 dys I done cholesterol test , but it high.

May i know how to quick reduced total cholesterol

[sandybrown in reply to Zgujar]

There is nothing quick in human health! but for pain, pain killer medication works within 4 hours!

For you cholesterol you need to have a good discussion with your doctor or GP to make sure you understand your necessary life style change.

Good luck.

[Zgujar in reply to sandybrown]

But it’s 7.12 cnsidrng as danger zone . Or it’s recoverable and till not in danger zone. Bcs I done ecg as wll . Its ok . But I want to cnfrm is it realy not good report. Or some how can come due to life style changing. Bcs I tooo afraid ....

[sandybrown in reply to Zgujar]

I am afraid you need to discuss your cholesterol and lipid with your GP or doctor to avoid any confusing outcome here.!!!

[Zgujar in reply to sandybrown]

Afraid for what?

[sandybrown in reply to Zgujar]

This is an explanation; "We use the phrase I am afraid that to show regret or remorse over a fact or something that happened. It is a polite expression that you can use to apologise for an inconvenience or a difficulty"

Please go and see your doctor.

[Nannyval in reply to sandybrown]

You can get Statins over the counter now that show us how desperate they are for us to take them and make more money all you get is leg pain and they still don’t WORK !!

[sos007 Ambassador]

Thank you for your question and for providing your blood work.

About 3/4 of Cholesterol is produced by our own body. It is an immune response to an inflammatory condition.

Inflammation is caused by a bad diet (mostly sugar, simple carbohydrates and processed foods) and lack of exercise.

The cascade of immune responses by your body leads to atherosclerosis - the accumulation of plaque in your arteries. This is what is referred to as heart or vascular disease. Diseased blood vessels eventually have reduced blood flow causing high blood pressure, and also lead to erectile dysfunction in men. Poor blood flow results in poor oxygen supply to tissues which over time will cause them to deteriorate.

Over time, vascular disease may cause, a heart attack or stroke if a piece of plaque breaks off and causes a blood clot.

A poor diet also tends to make blood platelets more sticky which can also lead to blood clots. A diet high in greens and vegetables as well as legumes (chick peas, lentils, beans, green peas) reduces the risk of blood clots. Taking a B9 (folic acid) supplement helps as well.

High doses of vitamin C allows the body to synthesize collagen in the body which is an alternative repair tool instead of LDL cholesterol. Therefore you can reduce LDL-C by 15-20% by taking 3 x 1,000 mg tablets of vitamin C daily, one with each meal.

Triglycerides represent fat in your blood stream that comes from the consumption of sugars and simple carbohydrates. If you reduce the triglycerides, the LDL-C will come down quickly.

Simple carbohydrates include:

- white rice

- most potatoes (sweet potatoes are okay in moderation)

- white or refined flour products such as white bread, pasta, pita, naan, pizza dough;

- sugar, honey, agave, maple syrup and equivalents;

- desserts of course;

- fruit juices, soft drinks, alcoholic beverages;

Processed foods - foods bought in a bottle, a box or a bag at the grocery store typically will be in high in some form of sugar (sugar has about 60 different chemical names experiencelife.com/article/....

Processed foods also don't have fiber which is important in the digestion process of the body and in ridding the body of excess cholesterol.

Processed foods are also high in Omega 6 oils which easily oxidize in our body and trigger damage to our endothelium (inner lining of our arteries).

Therefore you must also avoid:

- all fried foods

- chips (crisps), crackers, pretzels;

Follow the Mediterranean Diet healthline.com/nutrition/me...

It is also important to exercise daily - as simple as walking at a brisk pace for 30 to 60 minutes daily. Eventually, if you are consistent, you will want to be challenged and go to a gym. Resistance training (working with weights) burns body fat and is important for maintaining your muscle mass as your body loses weight on a clean diet.

The Mediterranean Diet is not a temporary weight-loss diet, it is a permanent lifestyle diet.

Most people who transition to this diet and begin to exercise also tend to lose weight. When people lose weight it is a combination of fat and muscle tissue. That's why you must exercise with weights to minimize muscle loss. At home you can do push-ups, squats and get some hand-held barbells to do some bicep curls and deltoid exercises. Ideally go to a gym.

Remember, if you lower triglycerides, you lower LDL-C. Triglycerides is sugar and simple carbohydrates. Lower those and get a new blood test in 6 weeks to see the results. You must then hold yourself accountable by getting a blood test 3 to 4 times per year, otherwise you will be tempted to go back to your old bad habits.

When first getting off of sugar and simple carbohydrate foods, you will experience cravings for these foods. Sugar and simple carbohydrate foods are addictive so you will experience withdrawal symptoms (irritability, anger, cravings) for 2 to 3 weeks. Once you are past the withdrawal period you will calm down and no longer crave these foods.

Watch this 13 minute video:

youtu.be/ZSpB-j5DL9E(Not working as expected?)

Watch this: 2 minute vido:

youtu.be/yRGx9FO6XSs(Not working as expected?)

Watch this 42 minute documentary on the food industry and sugar:

youtu.be/xDaYa0AB8TQ(Not working as expected?)

Good luck.

P.S. Next time hide your name if you are sharing your blood work.

[sandybrown in reply to sos007]

Do you have a simple list that says what you can eat and drink?

[sos007 Ambassador in reply to sandybrown]

I have reiterated my diet many times on this forum:

- fruits - mostly blueberries, blackberries, raspberries, apples and oranges; avocado;

- vegetables - mostly arugula, broccoli, spinach, rapini, dandelion greens, kale; zucchini, cucumbers, tomatoes (yes I know its technically a fruit), olives; green, red and yellow peppers; eggplants, mushrooms;

- spices: salt, pepper, garlic, onions, clove, cinnamon, oregano, basil, parsley and several others;

- fish - mostly wild caught salmon, trout, arctic char; 3 oz.

- animal protein - lean organic, free range, antibiotic and hormone free chicken breast; grass-fed, pasture raised beef; Chicken is twice per week; beef is infrequent - maybe once a month; portion size is 3 oz. for both beef and chicken;

- quinoa; wild or brown rice on occasion; spelt pasta on occasion;

- bread - multigrain or rye; one slice per day;

- almond butter - organic unsalted unsweetened; daily 2 tblspns;

- nuts and seeds - almonds, walnuts, pecans, cashews, pistachios, pumpkin, sunflower; all daily;

- English breakfast tea, nettle leaf tea, holy basil tea, green tea; all daily; espresso coffee on occasion;

- cheese - goat and sheep dairy - mostly Greek Feta; small amount of full-fat goat milk in my breakfast tea;

- Extra Virgin Olive Oil - daily;

- Eggs - 2 boiled eggs once per week;

- egg whites - 1 cup with made into an omelette, with diced Kalamata Olives, feta, green peppers, red onions, pepper; usually once or twice per week;

- honey - Greek Attiki honey - 1/4 teaspoon daily split between my almond toast and tea;