Need to lower my cholesterol now 8.7 a... - Cholesterol Support
Need to lower my cholesterol now 8.7 any tips ? Looked at various websites on diets.... need to be proactive
i do gardening walk dog i like being outside
What is PMR is it meditation ?
Mine was 7.8 some 18 months ago which my Consultant described as "industrially high"! I initially had a bad experience with Atorvastin to which I reacted adversely to - liver function problems. I was then put on Rusavastatin initially 5mg every other day, then up to 5mg one day and 10mg the next, and then 10mg every day. My cholesterol is now down to 4.8 and we are aiming for below 4 by November. I have also adjusted my diet, no pies/pastry, crisps nor cheese. Exercise as much s you can -swimming and cycling particularly good(non load bearing). Good luck, you will feel much better for it. No salt nor butter in the diet either.
Hi Barnie,
Focussing on Diet (my area of expertise), but I do agree with getting to the underlying cause. What is your Diet like currently? As alluded above a reduction in sugars, saturated fats and refined carbohydrates (the aforementioned crisps, pies and pastries but also fizzy drinks, fried foods and white carbohydrates such as white bread) will help. Replace those foods with lean protein sources (chicken/fish), fibre (from fruit, vegetables and whole grains) and healthy fats (fish, nuts and seeds).
There are specific foods that EFSA (European Food Standards Agency) have approved cholesterol reduction claims for. Or in other words foods that are scientifically proven to reduce cholesterol. These are:
1) Plant Sterols - found in the Banacol and Flora ProActive Range
2) Oat and Barley Beta Glucans - found in good old fashion porridge
3) Almonds - err found in Almonds
Adding one or all three of these (in the right amounts) will make a significant difference to your levels.
There are foods with science behind them showing benefits to cholesterol/heart health - although they do not have approved claims. These include:
Soya Foods - Milk, Tofu etc... and other soluble fibre sources such as flax seeds (which are great because of the good fats anyway) and psyllium fibre.
If you want some more advise - or a diet review then fire away.
I'm not convinced that taking plant sterols actually reduces blood cholesterol. Where's the proof? I believe that reducing carbohydrate intake does reduce blood lipids generally, especially adding in a good half hour of walking, dancing or other aerobic activity every day.
Hi Withattitude
Well here is "the proof" that EFSA used to accept the approved health claim.
efsa.europa.eu/en/efsajourn...
They have put a lot of noses out of joint by being exceptionally fussy - hence Soya foods did not get their claim. But nothing is beyond reproach. What do you think?
Personally - Exercise - 100% agree. I also agree that a reduction in "processed" carbohydrate is a fantastic first step - I wouldn't, however umbrella them altogether - would you consider vegetables, cereals, refined sugars, fruit, pulses all the same? You say a reduction - but you have to consider where you are reducing from. From a high carb diet (typical western) definitely. From a low/medium carb diet (how can you be so sure)?
Obviously my favourite route is oats - and more specifically oat beta glucans. What's your opinion on the science there?
A very strict none fat diet + the other things like no grapefruit information about which is easily available from your GP and plenty of water and exercise. I hope it works for you!
2squirrels
Actually ill-informed advise from GPs is what causes so much confusion (don't get me wrong some are very good but there is no consistency - it is luck of the draw, so pro-activity should be encouraged).
A "none fat" diet would be a disaster!! Thoroughly unhealthy and also not be beneficial to HDL cholesterol levels. No one should eat no fat. It is the types of fat we eat that is important. E.g. PUFA, MUFA, Omega 3 etc...
The OP doesn't mention whether they are on statins or not. Your point of grapefruit only becomes relevant if they are.
Water and Exercise we agree on.
A friend of mine has been on the "Doctor's Diet" (there is a book apparently that she is following with advice from her GP) that included two portions of grapefruit a day. She is on statins but has changed the prescription to one that does not cause problems with grapefruit. She has lost 2.5 stone and gone down three skirt sizes! She has 7 lbs left to lose, now, but it is very interesting that she has a high protein, low carb diet which includes bacon for breakfast, fish or cheese for lunch, and a good evening meal. She relaxes her regime at weekends with a glass of wine and desserts or cake that she may wish to have. She says she is never hungry but it is definitely the lowering of the carbs that has done it. No bread, very little potatoes, rice or pasta and no sugar except when she has her treat at the weekends.
This is diet for life not just to lose weight and she says she has never felt better. As someone who is living with leukemia and has had both her knee joints replaced she has even walked from Winchester to Bedforshire on a pilgrimage only two years ago, and at 74 not a bad effort I think. She is very well and you wouldn' think she was the age she is. She looks 60 or less!!
Cholesterol-lowering diet - what foods/supplements are a must, and which to avoid like the plague?