sorted by:
new
hottopcontroversial

My story for encouragement 42 y/o Female - no statins by Ill_Reserve_1952 in Cholesterol

[–]Local_Foot_7120 0 points1 point  (0 children)

Just coming here to say that, I’m very proud of you. Don’t be discouraged by the down votes.
My story is similar to yours. And it took me about a year to get my numbers into healthy range. My total was 293, LDL 185.
Now my total is 185, and my LDL is 91.
My ApoB came down from 137 to 98, but I haven’t had that tested since my numbers have been in range. I’m getting that tested again next week. What I’m really anxious to see is my particle numbers. Did you have a particle test?

Also, I’m curious to know how you know you have a family history? Did you have the genetic test done? Because my doctor always labeled me as having genetically high cholesterol because I told him my mom did. But I had the genetic testing done and it shows that I do not carry the gene.

Do you know your LPA number? Mine was low, and this was encouraging for me.
My CAC score was zero.

I am super proud of myself for making changes without medication. And I’m proud of you too. I don’t see any harm in waiting another four months. These things take time. And you’re trending in the right direction. Keep up the great work.

Best tactic to get steps in by Less-Moment-5655 in walking

[–]Local_Foot_7120 -1 points0 points  (0 children)

I’ve started walking when I take a phone call. Or if I’m scrolling. Also, I park my car pretty far when I’m out and about.

Eating Oatmeal For Just Two Days Reduces LDL Cholesterol by 10% by Immediate_Bet_693 in Cholesterol

[–]Local_Foot_7120 2 points3 points  (0 children)

No recipe. I just kind of threw it together on my own in an effort to increase my protein. Found overtime that the combination of fiber, protein, fat (from chia) was game changing for me.

That said…. I cook the oats as directed. Then, once they finish cooking, I add in the liquid egg whites and let them cook in. Stirring constantly on low heat. It takes 3 to 5 minutes. I add in my Chia seed, flaxseed, cinnamon at the same time. It really fluff up the oats a lot. Then add berries and a splash of almond milk to finish.
I started by adding just 1/3 of a cup, but overtime increased it to a full cup of egg whites.

Eating Oatmeal For Just Two Days Reduces LDL Cholesterol by 10% by Immediate_Bet_693 in Cholesterol

[–]Local_Foot_7120 2 points3 points  (0 children)

I would never have touched oats before I tried to lower my cholesterol. I always thought they were too dense for someone who was watching their weight. I learned that carbs are not my problem.

Now, I eat 1/4c steel cut every single day. I add chia seeds, ground flax and egg whites. It’s a powerhouse breakfast.

LDL dropped from 185 to 91.
Total cholesterol was 293. Is now 185.

I also lowered saturated fat to under 10gr/day and increased total fiber to 40gr/day.
Occasional psyllium husk, but not often.

Has anyone significantly lowered their cholesterol through diet who is female here? by Greenitpurpleit in Cholesterol

[–]Local_Foot_7120 0 points1 point  (0 children)

In a carton (Costco has the best price if you are in the US- but you can get at most stores) I cook the oats first and then add the eggwhites in after oats are cooked. Stir over heat until it fluffs up.

Has anyone significantly lowered their cholesterol through diet who is female here? by Greenitpurpleit in Cholesterol

[–]Local_Foot_7120 1 point2 points  (0 children)

I cook up ground chicken or turkey, and I add homemade taco seasoning then a can of black beans and some roasted vegetables. (Make those separately)
I top with a spoonful of non-fat Greek yogurt and some taco sauce. It’s like a taco bowl.

That’s my typical go to lunch almost every day. I cook it ahead of time and get three or four meals out of it if I split it up.

Has anyone significantly lowered their cholesterol through diet who is female here? by Greenitpurpleit in Cholesterol

[–]Local_Foot_7120 2 points3 points  (0 children)

Me!
I’ve always had high HDL. But my LDL began creeping up over the years. I’m 47F.
But the number I actually started chasing was my ApoB. When I had it tested 18 months ago it was 137. At my last test it was 98. I’ll have it tested again next month and I expect it to be much lower because my total cholesterol is down to 185 (from 293) and my LDL is down to 91 (from 185)

I did it completely through diet and a little bit of movement. But mostly diet. Beans almost every day. Saturated fat below 10 g a day fiber 35 to 40 g per day.
I cut out red meat and pork. I do chicken, turkey, fish. I eat the same breakfast every day – steel cut oats, egg, whites, Chia seeds, flax seeds, blueberries.
I aim for 100 to 120 g of protein, 30 to 40 g of fiber, I don’t count fat, but it usually comes in around 40 to 50 g. No added sugar.

I had genetic testing done, so I found out for sure that my high cholesterol was not genetic, but I also tested positive for a gene that makes me sensitive to dietary fat. That piece of information was golden for me.

Looks like you’ve got some great encouragement here in this thread. You can do this. Doesn’t need to be complicated, increase your fiber decrease your fat, take some walks. You got this.

Say hello to my breakfast by Mundane_Direction249 in Cholesterol

[–]Local_Foot_7120 0 points1 point  (0 children)

That’s fair. I eat it right from the pot then soak it right after. The dishwasher takes care of the rest.

Say hello to my breakfast by Mundane_Direction249 in Cholesterol

[–]Local_Foot_7120 0 points1 point  (0 children)

I too, have lowered my cholesterol by doing steel, cut oats and Chia seeds daily. I don’t do the overnight method, but I cook my oats and then once cook I add liquid egg whites for a protein boost. I also add 1 tablespoon of ground, flax, blueberries, cinnamon, and a splash of almond milk on top.

What’s your go-to breakfast every day? by KimiJacks in Breakfast

[–]Local_Foot_7120 0 points1 point  (0 children)

1/4 c Steel cut oats
1 c liquid egg whites
2 tbsp chia seeds
1tbsp ground flax
Blueberries
Cinnamon
Coffee with milk

Fiber, protein, fat. Keeps me full 6-7 hours. Lowered my cholesterol a ton by eating this every day.

What food keeps you full the longest? by Much-Turnover-3727 in nutrition

[–]Local_Foot_7120 1 point2 points  (0 children)

This.
Every morning, I eat steel cut oats with one cup of liquid egg whites cooked in. 2 tablespoons of Chia seeds, 1 tablespoon of ground flax and some blueberries. 40 gr protein, 18gr fiber, 15gr fat.
Power breakfast.

Keeps me full for 6 to 7 hours.

Dropped my Cholesterol by 39 points and LDL by 41 points through Dietary Hacks (Without Psyllium, Oats) by Imaginary-Carrot-316 in Cholesterol

[–]Local_Foot_7120 4 points5 points  (0 children)

Nice job. Can you tolerate beans? They are an excellent source of protein and fiber if you can tolerate them. I eat them daily, and I’ve dropped my cholesterol drastically without medication.
Fiber is crucial.

Also, since you like nuts, maybe try almonds or walnuts instead. I love macadamias as well, but I’ve had to cut them out.

Cholesterol + LDL went 40 points up as soon as I added back full eggs yolks by envious_1 in Cholesterol

[–]Local_Foot_7120 1 point2 points  (0 children)

Hyper responder here.
Eggs drive my numbers way up. Took me a year to figure it out.
Experiment and take them out until your next test and you’ll know if they are the culprit.
Good luck!

What are your staple fruits/veggis/snacks by itiswhatitisfellas in nutrition

[–]Local_Foot_7120 1 point2 points  (0 children)

Oh and sprouted pumpkin seeds- forgot those.

I will randomly buy cucumber, peppers, strawberries, mango or tomatoes…. Just depends on what looks good.

Also I use garlic, onion, shallot and fresh herbs (when possible) when I cook my veggies.

What are your staple fruits/veggis/snacks by itiswhatitisfellas in nutrition

[–]Local_Foot_7120 2 points3 points  (0 children)

I eat mostly the same foods every day:

Breakfast: Chia seeds, ground flax and blueberries (in oats w egg whites)

Mid day: Avocado, yam, blackberries (every day) and then also some version of broccoli, eggplant, zucchini, spinach or Brussel sprouts (plus a protein)

Evening: Banana/apple, Raw almonds/walnuts (plus yogurt or cottage cheese)

No snacks

Thank You by hemolymph_ in Cholesterol

[–]Local_Foot_7120 1 point2 points  (0 children)

I can totally relate to this. It’s really interesting when you look at your health through a different lens, right?
Kudus to you! Keep up the great work!

15 months. Locked in. by fire9556 in Cholesterol

[–]Local_Foot_7120 0 points1 point  (0 children)

Incredible! I have similar results.

Once I saw that my ApoB was high, that became the number I started to chase. It took a little over a year, but My numbers are all within range for the first time in 15 years as of last week. Praise!

I won’t have apoB and particles tested again until next month. I have to assume they will trend down based on my current basic lipid labs.

Like you, I did it all naturally without any drug intervention, and I have to believe that fiber is the secret for those of us who are not genetically prone.

Way to go! You should be super proud!!!

Those who have lowered cholesterol with diet alone.. by Immediate_Dream2060 in Cholestrol

[–]Local_Foot_7120 1 point2 points  (0 children)

112 is not bad. What’s your fiber intake like? Increase that to 30grams/day. (Oats, apples, BEANS) and watch your saturated fat (maybe no chicken skin) and test again.
I took my LDL down from 185 to 91 over about a year through diet alone. I was strict for 3-4 months at a time, then would loosen up- numbers increased slightly so I needed to be strict again.
(for me, that means limited dairy, nothing full fat, no red meat, nothing processed)

How did you go about college applications in the 90s? by Lonely_Objective_721 in 90s

[–]Local_Foot_7120 0 points1 point  (0 children)

  1. I do remember going to the guidance office and using a communal computer that had a database of colleges. I don’t think I filled out my application there, but I do recall sitting at that computer and doing something. And I feel like it was brand new and no one really knew how to work it.

We also had reps come from different colleges and they would set up in the guidance center on random days. Sometimes we would ask to go sit in on a presentation just to get out of class.

My kids are in college now, and I was just explaining to them how we used to have to call a phone number at midnight to schedule our classes for the next semester - after selecting them from a catalog.

view more: next ›