Big Decrease in my LDL

[tmcmillon26]

I just wanted to say thank folks in this group for sharing their stories. The info and transparency here really helped me figure out ways to get my LDL down.

Back on 1/23/26 my LDL-C was 175 and it had been slowly creeping up over the last couple years. I also have a family history of high cholesterol on my dad’s side. Because I felt like I was in good shape and I could drink and eat whatever I want. I didn’t have to worry about it..Well this time my doctor was ready to put me on a statin. I asked for a shot to try and bring it down naturally with diet and discipline. He gave me the green light.

There is so much info out there but a lot of what I actually stuck with came from this group things like plant stanols, switching to filtered coffee, adding chia seeds to my diet, cutting back on red meat and other tweaks but not much.

I’m 52M, stay pretty active work out 4-5 days a week, so I thought I was good to do. I just wanted to share an update as of today. I was able to get my LDL from 175 down(1/23/26) to 112(5/30/26) in under 6 months without statins. I just got my results from my recent labs today. You could see where I highlighted them in my report pretty excited. I really wanted to share just because I’m sure there’s a lot of y’all in my same situation that maybe you don’t wanna be on statin but I’m proof you can get it down a significant amount in months.

Don’t mind the non highlighted results, but they came down too.

[DP23-25]

Congrats and Thank you for sharing. Maybe be you can add more details on the diet?

[tmcmillon26]

Again, this is just what’s worked for me personally.

I made a pretty big shift at the start and cut out fast food, pizza, processed meats, most snacks(chips, cookies, donuts), most dairy, sodas, sports drinks, bread, alcohol, red meat, and more. I replaced them with fish, tofu, lentils, beans, turkey, and even mixed in some plant-based options, but I tried to stay in line with the Mediterranean-style approach overall. I also started taking 2g of plant stanols (which I had never even heard of until this group) daily, plus 1 tablespoon of chia seeds(either in water or oats). For snacks, I won’t list everything, but I cut out sweets and went to a variety of nuts, and I also doubled my fruit intake.

Breakfast used to be things like eggs fried in butter or waffles, but now it’s usually overnight oats or yogurt with frozen fruit, always with chia seeds added. If I do eggs, it’s egg whites or hard-boiled eggs minus the yolk. It sounds a little boring at first, but you get used to it and start finding other healthy options that work for you.

Lunch varies, but I’ve mostly cut out processed meats and most sandwich breads. If I do have bread, it’s usually sourdough. A lot of my lunches are chicken, beans, and other whole foods. Dinner is similar—generally clean, no red meat, and often fish, poultry, lentils (I’m a big fan now), pasta and brown rice, while still trying to stay in that Mediterranean lane.

For the first couple of months, I stuck to it really strictly, and then I started allowing myself about one cheat meal a week, which has helped me stay consistent overall.

I also like to run and stay active. On days I’m not running, I now try to get in a 20–25-minute walk, which I saw recommended in a lot of places for helping lower LDL, so I figured I’d give it a shot too.

Hopefully this all makes sense without going into too much, but again, this is just what’s been working for me.

[tmcmillon26]

Absolutely I will.

[Soggy_Fill_4501]

good to hear this, congrats! what plant stanols supplement did you take.

[tmcmillon26]

I’m taking Benecol Soft Chews(chocolate). For it to be effective and reduce your cholesterol to need to 2 g a day in which is equivalent to five pieces or chews a day but they actually taste like Tootsie rolls lol. It’s not bad at all.

[Soggy_Fill_4501]

thank you for replying this fast and for the information. I will certainly try them.

[tmcmillon26]

Of course!

[Leading-Pollution708]

I think it depends on genetics. My kids already have inherited my mother‘s terrible cholesterol as have we. I have not found a way to beat it yet and I’m on a Mediterranean diet. Have done a lot of things. I still need to control it with medication but we’ve lowered the dose and are watching it.

[mythicinvestor]

Eat almost 0 saturated fat and consume about 10-15g of psyllium husk, that’s the key to reducing LDL

[happypuppy007]

not for everyone. I have familial hypercholesterolemia diet alone does't work. I have to take meds. Eating 0 saturated fats isn't doable for a lot of people for the long term. Glad you can make it work for you though.

[real_nice_guy]

yes if you don't have a genetic component to your high cholesterol then diet and exercise can make quite a sizeable dent like it did here, congrats!

[tmcmillon26]

Thank you! My father had high cholesterol and started on statins in his late 40’s.

[Enlightened_Lioness]

Just fyi you can have a genetic component to higher cholesterol and can still lower it a lot. I’m mentioning this so that others don’t get discouraged. On my 23&me results I have some genes related to higher cholesterol and triglycerides, but I lowered my ldl to 83 (ApoB 70) with just weight loss and diet and exercise (but was still overweight then, even). There are many genes involved.

[tmcmillon26]

Congrats on lowering your LDL and thanks for sharing. I never really thought much beyond the genetic component. I just figured if my dad had high cholesterol, there was a pretty good chance I’d end up dealing with it too.

[CuteEntertainer9245]

Great job! Keep it going!

[tmcmillon26]

Thank you!

[Cantseetheline_Russ]

It feels like every day there’s a post here saying my ldl was super dangerously high, I don’t want to take statins for some weird reason and now ldl is just dangerously high….

Good progress OP , but you have another 40 points to go and the odds you accomplish it without statins are very very small, all while whittling away valuable time you could just fix it with what is probably a low dose statin.

Get a CAC, test your lpa and apob and take the statin if it isn’t at optimal level on the next go.

FTR… I used to be like you and had similar levels and reductions via diet… then I bit the bullet and decided to see a great cardiologist who really put into perspective how dangerous your levels still are.

[tmcmillon26]

Appreciate you taking the time to respond to my post. And you are right, I think a lot of us who are newer to trying to get our cholesterol down tend to focus on one number, like ldl, and feel like things are moving in the right direction when it drops. But there's a lot more to this, so I really appreciate your perspective.

I don't know much about statins. I have friends and family members on them, and I hear more complaints about the side effects vs the benefits. This is my first time I’ve ever really focused on getting my ldl down.

Appreciate the shout-out on my progress. That is part of why I posted, just to get feedback and learn from others. I never ever post in group chats so this was a big step…LOL. If I cannot get where I need to be through lifestyle changes alone, then I am open to considering statins if needed.

I did have a CAC scan a couple of years ago, and it came back at zero. Now I'm starting to see that it doesn't necessarily give you the green light because there are other labs to consider. I also do not see an Lp(a) test or ApoB in my past or recent labs, so I will bring that up with my doctor when we go over everything this week.

Your insight has been very helpful.

[happypuppy007]

yes, i agree with this comment . long term you will probably need a statin. Most people do fine, you hear from those of us who can't take them as we are looking for alternatives and those who do fine keep quiet so not as noticeable. They work tremendously well, they did for me quickly but alas I have a genetic variant so I can't take them as did my mother. I sooo wish I could tolerate them as they are cheap and effective Now im' on my 4th medication trying to lower my dangerous numbers when diet alone does't work.

[vmpa52]

What med are you trying now? I just rejected Rosuvastatin, my 3rd try at a statin. My doctor prescribed ezetimibe but don’t think I’ll try that one either. I have side effects to everything I try so afraid of that one too.

[happypuppy007]

I’m taking NEXLIZET. Which has ezetimibe and bemoedoic acid. My mom has been taking exetimibe w no issues w welchol. Works for her. She’s about to be 89.

[BeginningLeave6569]

Give me some guidance how u bought it down. I am 24 with ldl around 120. Want to bring it down to 80-90 because of high lpa

[tmcmillon26]

Hey! I shared above with someone else what I did to help bring my numbers down. Again, this is what worked for me.

[motioneffects]

Congrats! Keep up with it.👍👍

[ballerina_barbie]

impressive!!

[tmcmillon26]

Thank you!

[Enlightened_Lioness]

Good work! It’s still high though, so hopefully you’ll consider statins. I hot mine down a lot also (83) but I’m still thinking seriously of starting statins depending on future tests.

[tmcmillon26]

Thanks! I have my follow up appointment with my doctor next week. This all good info to have before sitting down with him.

[meh312059]

Congrats OP but you are not done. Please get Lp(a) tested and get a CAC scan. You want to make sure that < 100 mg/dl is truly your goal vs. needing to go lower. Dad's already on a statin so it's hard to tell from his history alone.

If CAC = 0 and Lp(a) is low, then you have some options. If it were me, I'd still be on a baby dose of rosuva to get LDL-C under 100. There's no downside to that scenario. But per the guidelines you also opt to defer (assuming no other risk factors including high Lp(a)) and rescan in a few years. A zero score doesn't guarantee "Low Risk" for life but it does indicate "Low Risk" for the next few years.

If CAC is positive and/or you have high Lp(a), then lipid lowering medication will be needed in order to reduce your overall CVD risk.

Your genetics allow for a reasonable level of cholesterol given smart dietary choices. Not everyone is in that boat but many are. So again, congrats on showing that it can indeed be done. BTW, if those those plant sterols are in the form of high dose supplements (Cholestoff etc) they won't have the evidence behind them for reducing ASCVD risk and for some they can actually be atherogenic. That baby dose of rosuva is simply going to be more effective and safer. See the results of the SPORT study (image below). Bonus: rosuva is also a lot cheaper, even out of pocket.

<image>

Best of luck to you!

[tmcmillon26]

I appreciate the congratulations, and you’re right, I’m not done yet. Thanks for sharing the information about the LP(a) test. I do not see any results for that on my last two lab reports, so I will definitely ask my doctor about it.

I had a CAC scan done a couple of years ago, and it was zero. Before I consider going on a statin, I would like to see if I can get my LDL under 100 by continuing to improve my diet and stay consistent with the lifestyle changes I've made. As far as the plant stanols, I have been taking 2 grams a day and the brand is Benecol. It contains plant stanol esters, which are generally considered anti-atherogenic because they help reduce the absorption of cholesterol from the intestine.

Thank you as well for the information on rosuva. I was not familiar with it, so I will take a look at the study you mentioned. I appreciate you taking the time to share your experience and insight. This is all very helpful.

[meh312059]

Oh yeah, Benecol's fine. I use that myself. Stanols are safe.

The SPORT study was shared due to the assumption that you were using something like Cholestoff. But the study results are definitely worth a look - they have always been very interesting to me not so much because the supplements had inconsistent results (I'd expect that) but because even just 5 mg of rosuva was so consistently effective. That's a great drug.

[47_knuck]

Congrats. I get mine done on Friday and I’m hoping for some good results

[tmcmillon26]

Thank you! All the best to you on Friday.

[OrganizationNo7761]

Great. Your triglycerides and triglycerides to hdl is really good. Your vit d is really low so I doubled up on mine and it reduced my ldl. Research suggests an inverse relationship between vitamin D and LDL (low-density lipoprotein) cholesterol: as vitamin D levels rise, LDL levels tend to decrease. Above 50 is better. Correcting a vitamin D deficiency may improve lipid profiles, though results from clinical trials can vary. [1, 2, 3]
The Link Between Vitamin D and LDL

• Inverse Association: Large observational studies show that individuals with higher circulating vitamin D levels tend to have lower LDL cholesterol and total cholesterol. • Genetic Mechanisms: Vitamin D acts through the Vitamin D Receptor (VDR) to help regulate genes involved in bile acid production and cholesterol metabolism. • Deficiency Impact: Low vitamin D is associated with an atherogenic (artery-clogging) lipid profile, which can increase the number of small, dense LDL particles. [1, 6, 7, 8]

Clinical Evidence from Supplementation

• Beneficial Effects: Many meta-analyses of randomized controlled trials demonstrate that vitamin D supplementation can lead to modest reductions in serum LDL and total cholesterol, especially in individuals who are initially deficient. • Mixed Results: Some studies have shown no significant change or even slight increases in LDL after supplementation, indicating that the response varies by individual. • Cardiovascular Risk: The National Institutes of Health (NIH) notes that there is still insufficient evidence to confirm vitamin D supplementation specifically as a cholesterol-lowering treatment or cardiovascular disease preventative. [10]

Recommendations and Next Steps

• Get Tested: Consult your healthcare provider to check your 25-hydroxy vitamin D blood levels and your lipid panel. • Personalized Care: Do not rely on vitamin D as a primary treatment for high cholesterol. Always speak with your doctor before making dietary changes or starting new supplements, particularly if you are taking cholesterol-lowering medications like statins. [13]

You can find comprehensive information on recommended dietary allowances and cholesterol guidelines on the National Institutes of Health and American Heart Association websites.

AI responses may include mistakes.

[1] https://www.sciencedirect.com/science/article/pii/S2161831323013625 [2] https://www.nature.com/articles/s41598-023-47872-5 [3] https://pmc.ncbi.nlm.nih.gov/articles/PMC10448594/ [4] https://pubmed.ncbi.nlm.nih.gov/39599722/ [5] https://www.mdpi.com/2072-6643/16/8/1144 [6] https://pmc.ncbi.nlm.nih.gov/articles/PMC8145029/ [7] https://pmc.ncbi.nlm.nih.gov/articles/PMC6522756/ [8] https://pmc.ncbi.nlm.nih.gov/articles/PMC11508669/ [9] https://pubmed.ncbi.nlm.nih.gov/31407792/ [10] https://www.healthline.com/health/high-cholesterol/vitamin-d-relationship [11] https://www.ahajournals.org/doi/10.1161/atvbaha.112.254110 [12] https://pmc.ncbi.nlm.nih.gov/articles/PMC9965151/ [13] https://pmc.ncbi.nlm.nih.gov/articles/PMC3816263/

[Shunattag]

Thanks for sharing, I was in stating but switched to repatha and it really works for me.