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Improving cholesterol

post #1 of 13
6/22/09 at 3:25pm
Thread Starter 
Hello All

I got my cholesterol results back today, and while they were good, I'd like to raise the HDL and lower the LDL if possible.

Results were -

HDL 1.39

LDL 2.6

Total cholesterol 4.2

Triglycerides 0.54

I'm 32 years old, hike 3 or 4 times a week for half an hour, and am fit enough I'd say. Blood pressure is good too 110/66

Diet wise I eat oily fish 3-4 times a week, plus cod liver oil everyday as I get achey knees otherwise (lots of sport when I was younger)

I also eat flax seeds now and again, nuts, cook with olive oil. In fact I have a pretty good mediterrean diet with fruit and veg too.

I do eat good rich food twice a week - great restaurant food, cheesecake etc. Pretty much any good restaurant food I like - but I'd not stop doing this, life is for enjoying etc

Are there any things I can add supplement wise to tweak the HDL/ LDL?

Cheers

TDK
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post #2 of 13
6/22/09 at 4:38pm
http://www.mayoclinic.com/health/cho...levels/cl00001

None of the numbers puts you at risk for CVD. Did you just put these up to brag? Do you have a history of CVD in your family or a bunch of other risk factors? Your pretty much doing everything you should be.

You could try eating more soluble fiber or exercising more. But really if your happy with your level of fitness now and your lifestyle as is, then why bother changing? Having numbers in the healthy range is a good goal, but trying to get your numbers as low as possible while they are already in the healthy to optimal range just seems like a waste of time in and of itself, with a minimal return if unconnected to other goals.





Quote:
Originally Posted by TheDarkKnight View Post
Hello All

I got my cholesterol results back today, and while they were good, I'd like to raise the HDL and lower the LDL if possible.

Results were -

HDL 1.39

LDL 2.6

Total cholesterol 4.2

Triglycerides 0.54

I'm 32 years old, hike 3 or 4 times a week for half an hour, and am fit enough I'd say. Blood pressure is good too 110/66

Diet wise I eat oily fish 3-4 times a week, plus cod liver oil everyday as I get achey knees otherwise (lots of sport when I was younger)

I also eat flax seeds now and again, nuts, cook with olive oil. In fact I have a pretty good mediterrean diet with fruit and veg too.

I do eat good rich food twice a week - great restaurant food, cheesecake etc. Pretty much any good restaurant food I like - but I'd not stop doing this, life is for enjoying etc

Are there any things I can add supplement wise to tweak the HDL/ LDL?

Cheers

TDK
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post #3 of 13
6/22/09 at 5:52pm
Thread Starter 
No I wasn't bragging!

I do have a family history of heart disease, my grandma on my dad's side had heart disease from age 70, but lived until 92. My dad's dad died of heart diesease at 60. My dad has had elevated cholesterol but eats very well, so has a propensity to it (and has no lifestyle factors - doesnt smoke or drink)

So yeah I was looking to get LDL a little lower. Also I don't drink really (very rarely) and don't smoke except the occasional (once a month cigar perhaps), so I wanted to get things right before age makes things harder.

Cheers


Quote:
Originally Posted by Gradstudent78 View Post
http://www.mayoclinic.com/health/cho...levels/cl00001

None of the numbers puts you at risk for CVD. Did you just put these up to brag? Do you have a history of CVD in your family or a bunch of other risk factors? Your pretty much doing everything you should be.

You could try eating more soluble fiber or exercising more. But really if your happy with your level of fitness now and your lifestyle as is, then why bother changing? Having numbers in the healthy range is a good goal, but trying to get your numbers as low as possible while they are already in the healthy to optimal range just seems like a waste of time in and of itself, with a minimal return if unconnected to other goals.
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post #4 of 13
6/22/09 at 6:00pm
Quote:
Originally Posted by TheDarkKnight View Post
No I wasn't bragging!

I do have a family history of heart disease, my grandma on my dad's side had heart disease from age 70, but lived until 92. My dad's dad died of heart diesease at 60. My dad has had elevated cholesterol but eats very well, so has a propensity to it (and has no lifestyle factors - doesnt smoke or drink)

So yeah I was looking to get LDL a little lower. Also I don't drink really (very rarely) and don't smoke except the occasional (once a month cigar perhaps), so I wanted to get things right before age makes things harder.

Cheers

Considering the history you gave I wouldn't really worry about it as long as you continue to eat relatively healthy, maintain an active lifestyle, and just get it checked during your normal checkups. If your at a healthy weight and continue to do the things your doing then you'll be fine. If the numbers start to move up a little you can make more stringent modifications if your concerned about it.
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post #5 of 13
6/22/09 at 6:05pm
Thread Starter 
That's reassuring, thanks for your replies
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post #6 of 13
6/22/09 at 6:09pm
red rice yeast, fish oil, pomegranate juice
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post #7 of 13
6/22/09 at 6:22pm
Quote:
Originally Posted by thekunk07 View Post
red rice yeast, fish oil, pomegranate juice
Pomegranate juice tastes awful to me, but since it's good for the body, I drink it on occasion. I had some yesterday.
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post #8 of 13
6/22/09 at 6:23pm
Quote:
Originally Posted by TheDarkKnight View Post
That's reassuring, thanks for your replies
Sounds like you're doing all the right things to keep the levels in check.
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post #9 of 13
6/23/09 at 9:00pm
cranberry juice is wonderful
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post #10 of 13
6/24/09 at 5:53am
try reducing stress at work and at home ..... if possible
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post #11 of 13
6/24/09 at 9:03pm
I heard that porridge / porage will quickly lower your cholesterol levels. Whether this follows for any oat-based foods, I don't know.
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post #12 of 13
6/24/09 at 9:20pm
Quote:
Originally Posted by Sherlockian View Post
I heard that porridge / porage will quickly lower your cholesterol levels. Whether this follows for any oat-based foods, I don't know.
Would be an added benefit if it did. For the last ten years, my breakfast has been: A large bowl of raw (uncooked) jumbo oats with a handful of sesame seeds + one sliced banana on top. The bowl is then drenched in cold water. I really like it. Never tire of it. It's quick and easy.
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post #13 of 13
6/25/09 at 7:12am
What a coincidence. I jut went to the doctor to have my cholesterol checked and I am not an expert when it comes to medical field but according to my doctor, my cholesterol level is above the border line and that I need to lower it down. My doctor prescribed me Simvastatin 10 mg and I need to take it for a month. Afterwards, they will examine my cholesterol level again to see if there are any improvements at all.
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