Post by walkswithblackflies on Jul 29, 2019 12:52:46 GMT -8
UPDATE: After consulting with my doctor, I don't have to start taking medication! In summary: Although my total cholesterol was higher than typical (for me) and my HDL number was lower than typical, my total/HDL ratio is a respectable 4.1. In addition, my VLDL and triglycerides are low. Although my BMI shows that I'm "obese", my actual bodyfat % is very good. And I'm in "superb" cardio shape.
All that said, she'd like me to tidy-up my diet to see how we can improve numbers. I've been noticing that I don't tolerate dairy as well as I used to, and she said that should be the first thing to cut (due to likely inflammation).
Hundreds of years from now, it will not matter what my bank account was, the sort of house I lived in, or the kind of car I drove... But the world may be different because I did something so bafflingly crazy that my ruins become a tourist attraction.
To my astonishment, I’m joining this thread. My most recent blood test showed me with borderline high cholesterol—a substantial jump over my last test (which turns out to be 5 years ago, much longer than I thought). I wonder how much of that is because they seem to have changed the way of calculating it, as well as lowering the cut-off for the normal range. In any case, while I wonder what caused the change, I shall use it as a wake-up call and make some changes of my own. Our sons have been after us to drop red meat from the diet, which I will do *mostly*. But the research does suggest that the key is weight loss from my tum, which is where my genetic propensities dump the excess.
There are no easy short-cuts to weight loss for me. I don’t drink soda, very little alcohol, and I exercise like a mad thing. Desserts are my only weakness, really, and that’s what I’ll have to focus on. Need to retrain my brain to consider a piece of fruit after dinner to be an adequate desert. Since some studies also show that French Press coffee may be complicit—and that’s something that I just started doing in the last year—I’ll go back to filtering the coffee. Can’t hurt, might help.
Smaller portions all around is the other thing—I do notice that the standard portions I’ve been eating for years are suddenly too big. Too much oatmeal, too much taco... time for smaller bowls again.
Over the years, to play the annual check-up-game and passing, I found that, for me, eating oatmeal for breakfast, 3 months before the wellness exam, works great for me. When I learned that trick, I've made oatmeal and shredded wheat, a regular part of my diet. I use local honey or local made jam/jelly as a sweetener. Switching out lamb for beef is also a help. Beef is marbled with fat, making it near impossible to cut away the fat. Lamb is not fat marbled and any non desired fat can be cut away.
@idahowalker, I’ve been eating oatmeal for breakfast for most of my life. That’s what’s so weird: this isn’t the effect of a lifetime of bad eating. Nor have there been any big changes in the diet, though our travels may have reduced the veggie intake over the months leading up to the blood draw (though the weeks before it saw me back in the land of fruits and veggies). One thing I’ve found that might have an impact: A year ago I switched from filtered coffee to a French Press. Research suggests that unfiltered coffee can raise cholesterol—but the quantities they talk about are well over the max I drink—5-8 cups a day (I use a big mug and may fill it twice, but that’s not 5 cups). Still, I’ve gone back to filtering, which is easier to clean up after anyway.
Smaller plates helped me with portion control. We went fro a dinner plate about 11" in diameter, to a salad plate about 8.5". Makes it look like a full meal, even when I want seconds. That's something else I've changed, almost no seconds. Dessert is a once a month thing. That's really hard to overcome.
"I like this place and could willingly waste my time in it." Shakespeare
I agree with RumiDude: what the medical establishment doesn't always do a very good job of telling us is that these lipid profile issues are mostly hereditary. Mine has always been exactly what my Dad's was: good total cholesterol, but low HDL (not good) and high-ish triglycerides. Diet (+ fish oil supplements) and exercise improve the numbers a little at the margins, but not by all that much.
The treatments for high cholesterol are heart-healthy lifestyle changes and medicines. The lifestyle changes include healthy eating, weight management, and regular physical activity. Drugs like CBD can reduce cholesterol. But you have to change your style of life
It has now been over a year since I got serious about bringing my very high cholesterol and triglycerides down. By diet changes and exercises I dropped my weight by 14 lbs and have maintained the weight loss. I still take the lowest dose statin available. So far my cholesterol and triglycerides have stayed well within the normal range. As other have said diet, exercise and getting one’s weight down is important. Getting rid of that belly fat and trying to get a flat belly is important.
“Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.” -Mark Twain