How to lower cholesterol?

[DangerMouse]

The results of my bloodwork are in and I need to do something to lower my cholesterol. LDL is 124 and total cholesterol is 191. Obviously I want to do this without having to resort to medication.

What has worked for others to successfully lower their cholesterol numbers? I eat oatmeal for breakfast most days and I have started working out with a trainer 3 days a week in an effort to lose a few lbs.

I've done a net search and that has given me some other ideas but I would be interested to hear what did or didn't work for others.

 

[harley]

I've got similar problems. My doctor's appointment isn't until next week, but I ran my own tests and I'm at 227/148. Worse, my HDL is only 25 (genetic condition) so I need to be under 100 LDL.

The research I've read is to cut out all saturated fats (red meats and dairy), as well as trans fats and tropical oils. Eat small portions of fatty fish (salmon, tuna), olive and canola oils, nuts. Lots of veggies and apples and pears. Lose weight. Exercise more. Fish oil and red yeast supplements can help, but check the counterindications, especially on the yeast.

Of course, I've been doing all that for 3 months, and I've still got lousy numbers. Not sure how high I was before, but this obviously not something you can change very fast. It's going to be a long haul. Good luck. I'll keep you and the others informed in the Wednesday Weigh Inthread.

 

[Yankees Rule]

The results of my bloodwork are in and I need to do something to lower my cholesterol. LDL is 124 and total cholesterol is 191. Obviously I want to do this without having to resort to medication.

What has worked for others to successfully lower their cholesterol numbers? I eat oatmeal for breakfast most days and I have started working out with a trainer 3 days a week in an effort to lose a few lbs.

I've done a net search and that has given me some other ideas but I would be interested to hear what did or didn't work for others.

Really?? What is your HDL?? Your numbers that you show are well pretty good. I mean I have numbers at 210 total 130 LDL HDL 60 and triglycerides 60 and take nothing but exercise my rear off and eat a real good diet.

 

[Rambler]

DangerMouse - I think 191 is under the upper limit, but only by 9pts, so I can understand you wanting to get it down, but may be more important to get HDL up if it is too low (you don't give that figure).

When I did Atkins my total went down and HDL went up, and I had also heard from other sources (can't remember where now) that reducing carbs or replacing high GI/GL carbs with lower GI/GL carbs can help. One way to do that is to stop drinking fruit juice, and eat the fruit instead (includes fiber, which lowers the GI). Another is to reduce simple carbs like white bread/flour and replace with whole grains (like you are doing with oatmeal...but don't eat it with white toast and butter like I did when I was a kid). IIRC, fish oil and flaxseed (ground and added to oatmeal) also help. And of course, exercise, plenty of it, is mandatory.

R

 

[blessed]

I have been on drugs for high cholesterol for 10 years. If it runs in your family it is about all you can do. I try to eat right, I am over weight by the standards but I can fit into a size 8 dress, I can move 3 tons of material a day (did this when building stone walls in the back yard), and I have good blood pressure 120/75. Any of us could drop dead, but I don't think the drugs can harm you if you are a basic healthy person; I am very high muscle and maybe that is my problem my ratio is good 3.4.

 

[CuppaJoe]

The numbers my doctors recommended changed according to changed risk factors. The natural method did not work for me, not even Dean Ornish, with weight loss and lots of exercise. I came within two weeks of a major heart attack which moved me into the high risk level. Doc now recommends LDL under 70 which I do with a statin. I tried three statins and the one that works for me with minimal side effects is Lipitor.

IMO, it's not really the numbers that matter but a combo of ways to mitigate risk factors, the hardest one for me was/is stress reduction.

 

[Delawaredave5]

DangerMouse - I think 191 is under the upper limit, but only by 9pts, R

Some recommendations on the "upper limit" were lowered in last couple years to 180 . Just when you get below 200, they lower the bar....

I eat a lot of oatmeal, nuts, and dried fruits. When you reduce meat and dairy and there's only so much frigging veggies you can eat - you're left with carbs.

I try to stay with complex carbs with "calories to carb (grams)" ratios of 4 to 1 - so that's dried fruits, veggies, oatmeal -- and not breads, etc.

Food sources high in carbohydrates - Time-to-Run Nutrition section - nutritional information for athletes

 

[W2R]

My doctor suggested both meds and lifestyle changes so that has been my approach.

I find that regular intense workouts at the gym help a lot. I am talking about an hour of serious working out (not socializing), at the level at which I, uh, perspire freely, grunt, feel I am pushing myself, do not rest, chat, or walk slowly between machines, and pretty much don't notice others, 3-4 days a week. I do mostly weight machines but also some cardio; I think either would work. My doctor originally suggested 30 minutes of walking 5 days a week but I don't always do what he says.

Surprisingly, what I eat doesn't seem to have as much effect as advertised in my case. I can't see any effect at all. Daily Quaker oldfashioned oatmeal doesn't seem to lower my cholesterol levels. Also, a low fat diet doesn't seem to help my cholesterol, either. I stick to weight watchers anyway, since overweight is a constant battle for me. Even though they are low in calories, I try not to pig out on whole eggs or shrimp, for cholesterol reasons. Hard to avoid shrimp completely in Louisiana, but there aren't that many in a cup of gumbo a couple of times a month.

Exercise is the key, for me, rather than what I eat. Perhaps that is because I work in a cubicle and otherwise lead a very sedentary life. Of course, meds help the most (but they don't really do as much good unless I stay active). My doctor is very happy with my total cholesterol, HDL, LDL, and triglycerides now.

 

[Rambler]

Some recommendations on the "upper limit" were lowered in last couple years to 180 . Just when you get below 200, they lower the bar....

Thanks, didn't realize that...it is still 220 in my asian country...180 back home means I may have to exercise a bit harder to make sure I get that ER health insurance.

R

 

[unclemick]

Hmmm - 240, age 65.

Last night homemade smoked chicken Gumbo/Tiger sauce//saltine crackers and a Classic Coke, no exercise - but with a Wal Mart mutivitamin.

Let's hope when the time comes - I croak in my sleep with a smile.

heh heh heh - yeah,yeah I know - bad to the bone - get off my butt and do the right thing. My blood pressure is a tad high also.

 

[DangerMouse]

Thanks everyone for their input. I'm not sure what my HDL is, will have to wait until I get a copy of the full report from my Dr. I know that overall my numbers aren't bad, however I don't like the thought of being so close to being in the bad column. I want to improve my numbers to the stage where I can make the occasional slip up and not have to worry about what that is doing to my cholesterol.

I don't want to resort to a pill at this time, as for me that would be a slippery slope that I see family members relying upon. I would prefer to try to fix this through other methods, give it a good try for 3 months and if it doesn't work resort to medication. I have family members who take a pill for everything, blood pressure, cholesterol etc. and as I have been so vocal I feel I should at least say I tried. There is a strong history of diabetes in my family so would like to avoid that as well.

I don't eat a lot of red meat, eggs not that often either, even when we have pasta I buy the wholewheat kind with the egg yolks omitted.

I think the biggest key for me might be the exercise. I plan on sticking with working with my trainer for 3 times a week until the end of the year and hopefully that will help my weight. I'll get my numbers retested in the new year and see if it has helped.

 

[FIRE'd@51]

I'm not sure what my HDL is

You didn't mention it, but if you know what your Triglycerides are, you can calculate the HDL from the Friedwald Equation:

Total Cholesterol = LDL + HDL + 0.2 x Triglycerides

My understanding, from talking to a lab technician a few years ago, is that they measure the total cholesterol, HDL, and Triglycerides directly, then use the Friedwald Equation to calculate LDL.

 

[harley]

You didn't mention it, but if you know what your Triglycerides are, you can calculate the HDL from the Friedwald Equation:

Total Cholesterol = LDL + HDL + 0.2 x Triglycerides

My understanding, from talking to a lab technician a few years ago, is that they measure the total cholesterol, HDL, and Triglycerides directly, then use the Friedwald Equation to calculate LDL.

That is what I was told too.

DM, from everything I've read, and I've read a lot, your HDL level is the most critical factor. If it is high, like 70 or more, your LDL will be cleaned out of the blood vessels just fine. I read one article that stated that an HDL level above 100 would pretty much guarantee that something beside heart disease would have to take you out.

However, from everything else I've read HDL levels are very hard to change. They don't have meds that work very well for it, and the eating/exercise routes usually only take it up maybe 10%. Not much good when you're at 25 or so like me. That's why they focus so hard on lowering LDL. Diet and exercise can make a big difference there, and the meds even more so.

So find out what your HDL is, and make your decisions from there. I support your decision to try to manage it without meds if you can. I hate drugs that have been prescribed to me, which makes no sense based on my fondness for the unprescribed ones earlier in my life. However, I would recommend a 3-6 month trial, not just 3 months. Cholesterol takes more time to change than some things, and your numbers don't indicate that you're in any immediate danger, mouse.

 

[FinanceDude]

Eat the oatmeal you have to COOK for breakfast everyday you can.

Take a high grade fish oil supplement

Cut down on processed food, dairy, and red meat.

Add flaxseed to your meals if possible.

Consider a low flush Niacin supplement

Exercise regularly

Rich will be along shortly to tell me I am crazy......

 

[calmloki]

We do oatmeal pretty much every day - not the little paper pouch stuff - also eat butter, not much red meat but lots of frozen prepared foods. We do 30 min. exercise about 5 times/week. I'm a tall skinny 58YO male. Doc put me on a baby aspirin/day and 40mg (?) of Lipitor - wasn't jazzed about taking Lipitor, a statin, and cut my dose in half with his knowledge. My fasting numbers from July '08 are 129 total, 59 triglycerides, 59 HDL, 58 LDL.

BTW, for Lipitor users: the cost of Lipitor is only $10 or so more for twice the dose - you can split the pills and save some $$. I quarter my 80s, perhaps not medically optimal, but i'm a thrrrrifty coot.

 

[toofrugalformycat]

DH had high cholesterol, my total was ok but HDL was way low (genetic problem). His doc wanted to put him on niacin.
We both have relatives with cholesterol problems.
We were already exercising vigorously already, but in order to avoid drugs we radically changed our diet and increased the exercise.
We are both now well inside the good range now, all done with diet and exercise. I acknowledge that there are some people who cannot achieve this with just diet and exercise, but it's definitely worth a try, because neither DH or myself are particularly athletic.
Suggestions by others are good, but there is one thing I didn't see mentioned yet. Alcohol. I drink 1/2 glass of wine at dinner, DH drinks one glass. We were pretty much teetotalers before.
Medical studies on cholesterol and diet have to control for alcohol, because the alcohol effect is so powerful (the French paradox).
But doctors are reluctant to encourage people to drink, because of the latent alcoholics out there. It's healthier to have high cholesterol than to be an alcoholic.
So be careful about that.
BTW when I cut out all animal fats, although my LDL came down, my HDL was still too low. So now I have an egg yolk a day (along with my two egg whites for protein). My HDL is cool now.
I'll bet you will enjoy your new lifestyle, and make friends at the gym. I know we have.

 

[Rich_by_the_Bay]

Rich will be along shortly to tell me I am crazy......

You're crazy.

But your advice is sound .

It's all worth trying. Most of the time people fall off the wagon or it doesn't work. Statin are not the best first choice, but when indicated they are effective and usually very safe (unless you are one of the few to get side-effects).

 

[IBWino]

Suggestions by others are good, but there is one thing I didn't see mentioned yet. Alcohol. I drink 1/2 glass of wine at dinner, DH drinks one glass. We were pretty much teetotalers before.

Medical studies on cholesterol and diet have to control for alcohol, because the alcohol effect is so powerful (the French paradox).
But doctors are reluctant to encourage people to drink, because of the latent alcoholics out there. It's healthier to have high cholesterol than to be an alcoholic.

So be careful about that.

Yeah, I've read this many times and my doctor concurs; moderate alcohol consumption tends to raise HDL levels.

 

[harley]

Then I'm really in trouble. I try to remember to have a drink or 2 every day. Usually remember at least half the time. And I'm still below 25. I think this is one of those things I'm just not going to be able to do much about.

 

[JPatrick]

If you take/or would take a multivitamin, you might consider "Centrum Cardio."
It's a multivitamin with phytosterols which have been proven to have some impact on cholesterol.

A little info on phytosterols below--much more at google..
As a food ingredient or additive, phytosterols have cholesterol-lowering properties (reducing cholesterol absorption in intestines).[1] Phytosterols occur naturally in small quantities in vegetable oils, especially sea buckthorn oil (1640mg/100g oil),[2] corn oil (968mg/100g),[3] and soybean oil (327mg/100g oil).[4] One such phytosterol complex, isolated from vegetable oil, is cholestatin, composed of campesterol, stigmasterol, and brassicasterol, and is marketed as a dietary supplement. Sterols can reduce cholesterol in human subjects by 10% to 15%.[5]
The mechanism behind phytosterols and the lowering of cholesterol occurs as follows: the incorporation of cholesterol into micelles in the gastrointestinal tract is inhibited, decreasing the overall amount of cholesterol absorbed. This may in turn help to control body total cholesterol levels, as well as modify HDL, LDL and TAG levels. Many margarines, butters, breakfast cereals and spreads are now enriched with phytosterols and marketed towards people wishing to lower their cholesterol levels.

I'm a believer in a daily multivitamin, so my thinking is that adding some phytosterol can only help.

 

[harley]

Brilliant! I took a break from the forum to have a couple drinks so my HDL would go up. Then I came back to the comp to do more research. OK, I've got a handle on my HDL. Now what to do about my triglycerides. Hmmm, how about this - "Another strategy to lower triglycerides is to reduce or eliminate all types of alcohol. Alcohol, even small amounts, can elevate triglycerides."

Guess I better go stick my finger down my throat.

 

[slimm]

My last check up (annual) revealed a HDL of 104.
10 year range of 95 - 104.
I am vigilant about simple carbs and eat ALOT of beef(lean) & wild salmon....

My doctor (Harvard undergrad, Harvard med) said I will live to be 100, unless a crazy cow or horse takes me out....she has only seen one HDL higher than mine in her entire career - and yes, I eat lots of beef, although it is home raised, grass fed, and very lean.

I'll be happy to share my eating habits with anyone who is interested...

 

[toofrugalformycat]

My last check up (annual) revealed a HDL of 104.
10 year range of 95 - 104.
I am vigilant about simple carbs and eat ALOT of beef(lean) & wild salmon....

My doctor (Harvard undergrad, Harvard med) said I will live to be 100, unless a crazy cow or horse takes me out....she has only seen one HDL higher than mine in her entire career - and yes, I eat lots of beef, although it is home raised, grass fed, and very lean.

I'll be happy to share my eating habits with anyone who is interested...

I'd be interested in your eating habits.
I'd also be interested in your LDL (not that it's any of my business).
To raise my HDL I had to raise my LDL a bit too although it's still supposedly in the good range, but that may be my own nasty genes.
I don't think there's anything I could do to get an HDL like yours, but I'd like to try within reason.

The !0 Oct 2008 Science magazine has a news article "Cholesterol Veers Off Script" that's pretty fascinating. It's subscription only so I'm not giving a link.

"in rural China, LDL levels hover around 60 or 70, and heart disease is about 15 times lower than in the United States.
Hunter-gatherer populations living today have LDL levels of about 70. "That would suggest that's what our species evolved to have," says Thomas Lee, a Harvard physician"

It goes on to say that although high HDL is correlated with low risk of heart disease, it's still not really known why that is, the mechanism is much more complex than how LDLs work, and a clinical trial of a drug that raised HDL had to be stopped because people were dying of apparently unrelated things like inflammation.

 

[windsurf]

My cholesterol profile didn't improve until I abandoned the whole grain, stay away from meat program. The Ornish high carb, low fat approach had me becoming insulin resistant. Now, plenty of protein and good fats and complex carbs from peppers, onions, broccoli, cauliflower, salads and fruits is the way I go. I made pasta, pizza, potatoes, and rice occasional treats rather than staples. The whole lipid hypothesis is up for grabs now anyway. It will take awhile for the inertia of big pharma's mega reliance on statin profits before some of the research takes hold. As Rich mentions, statins have some benefit but there is research that it may not be by lowering hdl. IMHO, it is the anti-inflammatory effect and there are other, more benign ways to mitigate inflammation.

 

[FinanceDude]

I read somewhere in a health magazine, maybe Prevention mag, that "silent inflammation" is actually caused by a fungus that grows inside us. Maybe Rich can give us more info on that??