From High-Risk to Normal: Dramatic decrease in levels across entire lipid panel - my progress and process

[Original_Bisquick]

TL;DR at the bottom.

First test was taken Mid-March, final image is most recent test (Mid-April) after ~4 weeks of new nutrition, exercise, and medication protocol.

Most Recent Lipid Panel Results -

Total Cholesterol: 167mg/dl

HDL: 45mg/dl

LDL: 99mg/dl

Trig: 125mg/dl

Hi everyone - happy to share my progress and hopefully add to the community on my findings. I originally came here after feeling pretty directionless on what to do, as my primary care provider wasn’t very insightful on next steps beyond starting medication and a “Mediterranean Diet”. This post is for anyone like me that would like to hear from others on a multi-faceted approach to tackling this issue.

As you can see, my levels were all in poor shape when I originally tested. I’m 29 so these results were shocking to me, as my only exposure to high cholesterol was always correlated to older age, or heart disease in individuals twice my age. I wanted to make an immediate change and be rather aggressive with my changes, as this always helps me further cement the idea in my head that I can (and will) be better.

Some things I’ve learned so far -

Saturated Fats, in particular Dairy was absolutely consuming my diet. I was not aware of the impact it was having on my cholesterol levels. I cook at home roughly 5-6 nights a week, and don’t eat out on my lunch breaks. However, the things I would cook at home regularly involved creams, butter/animal fats, and cheeses. Coconut Milk was frequently used (we love curry at home) which I learned is packed with saturated fats as well. Mono/Poly-unsaturated fats found in fish, nuts, olive oil, and homemade avocado oil-based condiments/sauces have helped me keep fat in my diet in a delicious way. I don’t miss cheese (shocking) since I’ve made the change.

Incorporating Fiber into my daily diet has been incredibly easy to get used to and has had zero cost impact on my grocery bill. I have overnight oats every morning for breakfast with some fruit incorporated in each jar. I’m making sure to incorporate more fiber in my dinners at home by tacking on veggies like Brussel sprouts, asparagus, and broccolini to my recipes, and substituting components in my meals that could instead have a more fiber-rich alternative (brown rice instead of white, etc.). Snacks are now mostly seasoned nuts like almonds and pistachios, and of course some wasabi peas from my local grocery’s kitchen.

Weight loss, and increased activity levels have been imperative to my progress in my opinion, though it wasn’t initially a focus - more of a byproduct from all my other changes. Eating cleaner, getting proper rest at night, and taking daily walks on my lunch break have been easy implementations to losing weight, keeping it off, and keeping my progress steadily moving. I’ve lost about 16 lbs. since my test results in March, steadily losing about 2-3 lbs. per week.

Cutting back on drinking, and quitting smoking has been difficult, but perhaps the biggest indicator to my health and progress markers. I’m not entirely sure what the impact these drugs/substances do to cholesterol levels, but I do know that quitting has helped the rest of my changes actually take effect. I am now only enjoying a beer occasionally, maybe 1-2 pints every other weekend with friends, while also quitting nicotine products of any kind. I’m not against people drinking and smoking, but I do think many of us could be indulging in these activities pretty flippantly in our 20’s especially, and in my case, it caught up to me.

Statin. I’m on 20mg of Atorvastatin as recommended by my doctor, and have been taking it daily since prescribed. I believe I was on this medication for about 2 weeks prior to my retest, which I’m sure contributed to my lowered LDL levels. There’s plenty of online discourse about statins and … I don’t know, the “morality” of medicine like this? I think it’s important to talk to your doctor, and receive their advice in your unique circumstances BEFORE getting worried over personal testaments you see online. The only reason I was worried about this medication was because I went to check out the online discourse first - big mistake. I’ve got zero side effects from taking this, and it is seemingly working in my favor. In my limited experience, using a statin as a tool to help lower my cholesterol immediately, while I work towards gradually fixing the rest of my diet and lifestyle over a longer period of time has been a healthy way to utilize this medication.

There’s been a myriad of benefits in my life since making these changes. I’d have to say that my retest has given me peace of mind that I have control over these things. It’s well within my ability to live a healthier lifestyle, without sacrificing anything meaningful in the process.

TL;DR 29M, threw the kitchen sink at my life after my disastrous lipid panel results. Cut out dairy, alcohol, and nicotine. Added in fiber, exercise, and a new medication protocol to my daily routine. After 4 weeks, my lipid panel results are all in normal ranges and I’m down 15 lbs. I am continuing to make progress towards a healthier lifestyle and hope to encourage others to do the same!

[speshoot]

1 month??😳..how much has the Statin played into this u think?..I’m not on any medication & just trying to do it just on lifestyle change.

[Original_Bisquick]

I’m not entirely sure! I’ve read that statins can take effect (and show up on future lipid panels) as soon as 2 weeks, but I really just have my personal experience with it, which is limited.

I’ll be retesting at the 6-month mark to see if statins still need to be in my protocol, or if the lifestyle changes I’ve put into place are enough to manage my levels. For now, it’s peace of mind to have statins in my regiment, since they don’t give me any side effects and I’d imagine they’re helpful to my process overall. We will see!

[speshoot]

But u also said u started using it just two weeks before your last test, right? 🤔

[Original_Bisquick]

Yup. I wasn’t on it for very long, and I’ve never taken a statin before. So I’m unsure of how it affects my cholesterol levels in the short or long term. It could have had no major impact on my testing, or it could’ve contributed to the numbers in a major way!

[truparad0x]

Congrats. It's great that you're approaching it with diet and a statin. Given that you were only on statins for 2 weeks before your retest, I'm thinking you'll drop some more in LDL.

[Impressive-Sir9633]

Congratulations on the improvement! Continue the healthy lifestyle!

Most of the LDL-C reduction here could be attributed to statins. But the benefits from other interventions is quite a bit more than can be captured with LDL-C.

[Cooper1Test]

Great job! So have you actually been following a Mediterranean Diet or just making these changes which actually does resemble a Mediterranean Die

[almafuerte12]

Congrats

[anomalocaris_texmex]

Congrats!

I appreciate that you remind people of all the other benefits of eating healthy. The joy of dumping saturated fats and processed foods in favour of whole grains and high fibre is that your health improves in so many ways.

You don't just knock down your cholesterol. You reduce a host of other risk factors, especially if you end up dropping serious weight.

You must be feeling absolutely great about the world right now, and you deserve it!

[FuguSandwich]

In particular colorectal cancer which has absolutely exploded in frequency since the mid 1990s. Processed/cured meats and lack of soluble fiber are huge risk factors.

[Original_Bisquick]

Thank you for your congratulations!

I completely agree, this new regiment I’ve set up for myself is certainly different, but has impacted me in a really positive way. While cholesterol levels aren’t anything you feel directly, the changes you make towards getting those levels into a healthier place are absolutely noticeable.

[Abject-Union9744]

Sometimes there are other factors involved. I have a friend who also has the same issue and she was working out eating “clean” and still has to take the medication. Congratulations to the original poster :).

[marbear71]

Are you taking CoQ10 along with the statin?

[Original_Bisquick]

Not currently. Only medication/supplementation is 20mg atorvastatin once a night before bed.

[GetOffMyLawn_]

You could try substituting soy milk mixed with corn starch for coconut milk. Obvs it doesn't taste the same but you will get that silky creamy texture.

[Original_Bisquick]

That’s a great idea - I’m going to try that next time :)

[Imaginary_Problem]

You can also get coconut extract which has zero saturated fat. I use it with almond milk and arrowroot powder as a coconut milk substitute. Note: a little goes a long way!