I have just been informed by my doc my cholesterol level is 6.5 in January 2021. Ive had a finger prick test done to check it again this week and uts 7.2 I've checked all the products I buy to makesure that the saturated fats are low to med since the doctor informed me and its still gone up why would that be 😒
Diagnosed high cholesterol : I have just... - Cholesterol Support
It's a good idea to provide lab results of cholesterol with other lipids that are usually tested, along with the lab ref. ranges... incase members want to offer opinions. 🖖🏻
I hear your frustration.
Have you spoken to your doctor about this?
We are here to support but your doctor should be your first line of communication.
Take a look at the food choices, eliminate red meats and sausages, bacon etc.
If you labs are good, discuss diet changes to more fruits and vegetables, egg whites and lean chicken. Beans are a great source of protein and process easier. I am also a label reader.
Ask about possible supplements such as Omega 3 Fish oil, Garlique, Sunflower Lecithin and possibly plant sterols?
It can't hurt.
My cholesterol is normal with diet changes and supplements.
We are all different - what is good for one person, may not be good for another.
I would write down what you are eating and bring it in for discussion.
Stay positive and please reach back and let us know what he/ she says.
Simple carbohydrates, such as sugar and white flour products raise blood sugar and create inflammation within your endothelium (inner lining of your arteries) that require an immune response by your body.
This response results in increased production of cholesterol by your liver which is used by your body to repair the damage in your endothelium. This is an over-simplification of the process but it gives you the idea of what's going on.
Dietary consumption of fats play a limited role in your blood cholesterol levels as your liver produces 75% of the cholesterol in your body. So focusing solely on dietary fat reduction will have limited benefits.
'Don't shoot the messenger' - the medical community have taught us to vilify cholesterol, however, this is like calling a paramedic who arrives at the scene of a car accident to help the victims a criminal. Cholesterol is simply your body's response to inflammation or damage in your body.
Cholesterol values are used by the medical community as an indicator that there's a problem, but the problem is not cholesterol, it is the dietary and lifestyle behaviour that is causing the inflammation.
Your dietary steps to put out the flame of inflammation is to eliminate sugar and simple carbohydrates from your diet. Easier said then done, I know, but this is how I resolved my heart disease.
I encourage you to read my pinned post located either to the right side of this page or at the bottom if you're on a mobile device, 'How I Conquered Heart-Disease and What I Have Learned in the Process'.
I also recommend watching this 14 minute video: youtu.be/ZSpB-j5DL9E
As SOS has said cholesterol may be the marker of a problem but not the maker of the problem. So many who don't have an interest in Pharma or food companies and make judgments based on good evidence not poor epidemiology , don't have a problem with cholesterol. And those who still push the cholesterol myth are now saying that high LDL does not tell us anything , what counts is the LDL particle size- small is a problem . And the interesting thing is those who are on no sugar , low carb - focus on insulin - fat does not affect insulin - may be getting higher LDL numbers , but their particles are the safe big size and not the risky small size. I try to follow the basic rules of good eating , no processed food , low carb , no sugar , get your carbs from vegetables , eat nutrient dense food - counter intuitive after years of being brainwashed - eggs, dairy - if you don't have a problem , meat - not processed , fish , vegetables etc - don't count calories
Interesting Allank what you say. I have lost 18lbs on a mixture of low carb/IF/low calories. I don’t eat a lot of fat but have increased my avocado/nuts intake. I eat masses of veg, some low carb fruit, meat & fish. I recently had a cholesterol test. My HDL was above the reference range (but it’s always been good), my LDL has risen, TG at 0.9 are perfect as is my HBA1c. I’m told it’s my age and it can only get worse & I need statins which I will not take. I have read that low carb diets can raise LDL which is interesting as it’s so healthy. I’m not keto.
As I said those who think high LDL is a problem admit it is only if the LDL particles are small. If weight is an issue Zoe Harcombe explains that we should not mix carbohydrates with fat - and most meat has fat . In nature we hardly find fat- carbohydrate combos except for nuts, avocados - the body readily uses carbs as energy and stores the fat , so nuts , avocados are a problem. Fat does not impact on insulin, weight problems as with other problems revolves around insulin .I would not be concerned about LDL , but triglycerides, glucose
"the body readily uses carbs as energy and stores the fat , so nuts , avocados are a problem. " No disrespect intended - in general, Zoe provides good dietary guidance. She's very much a self-promoter, and more power to her for that, but I haven't read anything she's written about how she lost a large amount of weight. That doesn't invalidate her general advice - but it does raise questions about nuanced suggestions such as temporarily avoiding dietary fat from certain foods such as nuts and avocados.
In my research, fructose consumption (it causes an insulin spike), or an energy imbalance, are the triggers for the body to store fat. Foods such as avocados and nuts are a combination of fat, protein and complex carbohydrates (high in fiber). Fiber feeds the gut microbiome and helps remove waste through the intestinal tract, as well as slowing the metabolism of the ingested food. Complex carbohydrates do NOT cause an insulin spike which is the trigger for fat storage. Protein is used for building tissue.
The fat enters the bloodstream slowly (due to the fiber content of the food) and only if unused or if eaten with fructose will it be stored as fat. Since fat is very satiating, ghrelin, the hunger hormone, will be delayed and body will not crave simple carbohydrates for energy.
While Zoe speaks mostly about weight loss strategies for overweight individuals and for that reason suggests the avoidance of nuts/avocados during such a period, it perpetuates the myth that to lose unwanted body fat requires a temporary caloric deficit by eliminating certain real food groups. This is flawed dietary guidance. Even she advocates to 'eat real food' - both nuts and avocados are real food.
Nuts and avocados can very easily be consumed during weight loss as long as energy balance is maintained. There will initially be an energy deficit as somebody converts from a poor diet to a healthy one which is what causes fat loss over time.
As long as individuals eliminate simple carbohydrates, they can and should be eating healthy fats as found in avocados and most nuts (as well as fatty fish and extra virgin olive oil) as part of a healthy diet.
Anecdotally, I lost 45 lbs. by changing to the Mediterranean Diet and increasing my energy expenditure through daily walks and resistance training. The Mediterranean Diet includes nuts and avocados. I have kept the weight off for 5 years now and consume 4-5 tablespoons of unsweetened, unsalted nut butter 5 mornings per week, on a large slice of multigrain bread. I also consume 1/2 an avocado on a daily basis. I engaged in consuming these foods during my period of weight loss and have maintained this dietary regimen to this day.
Those who use temporary strategies/diets for weight loss will eventually regain that weight. A permanent weight loss strategy involves using a dietary regimen that is sustainable over the long-term, such as the Mediterranean Diet. Well-balanced, nutrient rich diets, do not exclude but instead embrace healthy foods such as avocados and most nuts. Excess body-fat loss should be a by-product of a healthy diet, not the goal of a temporarily restrictive diet.
For those interested in the subject of energy metabolism, I encourage you to read:
I’m a complete misnomer. My total cholesterol started at 6.2 when they wanted to put me on statins, I refused and wanted to try lifestyle changes instead. 50lbs lost, good diet and plenty of exercise later - it went up to 8. I was devastated. All that effort for nothing. Gave up, regained the weight eventually over the years, far less exercise, eat what I want and last time I checked, it was in normal levels (under 5). I don’t have blood pressure or sugar issues (if anything both on the lower end of normal).
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