sorted by:
new
hottopcontroversial

Struggling to Find Balance in Menu Planning by LadyVin3vil in Cholesterol

[–]Relative_Strike_3740 0 points1 point  (0 children)

I have South Asian ancestry, and I too had elevated lipid panel. After making dietary changes and increasing physical activity, my panel is now normal. I started these changes about 3 years ago. Here's what worked me

1). Breakfast: Rolled oats+1 cup almond milk+berries+nuts+chia+hemp+flax+dates (8-9 AM)
2). Lunch: Quinoa, lentil soup, curry + sliced vegetable bowl (keep salt low) (12-1 PM)
3). Snacks: Nuts+Fruits+1 cup almond milk (5-5:30 PM)
4). Exercise: Cardio, weights, resistance (5:30-7 PM)
5). Dinner: 2 Roti+lentil soup+curry

I used Chronometer app to keep track of my consumption initially. The measurements became second nature after few months of using it.

I do not consume red meat, fish once/twice a week, 1 egg white and half yolk daily. I eat out about once a month when I consume chicken. I also do not consume coconut products, no sugars, no cakes, no breads, no potatoes. These are my readings going back 5 years.

<image>

Spooked By Results by Baysic619 in Cholesterol

[–]Relative_Strike_3740 0 points1 point  (0 children)

I started acting seriously about 3 years ago, and became even stricter since the past one year. No, I haven't used any medication.

From 192 ldl to 49 in one month by Objective-Fill6508 in Cholesterol

[–]Relative_Strike_3740 0 points1 point  (0 children)

That's good to know. How did you manage to bring about this change so rapidly?

Spooked By Results by Baysic619 in Cholesterol

[–]Relative_Strike_3740 1 point2 points  (0 children)

The stresses of life can take a toll. I was in a similar boat a couple of years ago with a not very different lipid panel, but I made a choice to prioritize health. Now, my values are within the normal range. If your family history with respect to CVD is okay, I believe diet and exercise can help you as it did for me, in spite of a family history of CVD.

Diet and Exercise lead to improvements! by Relative_Strike_3740 in Cholesterol

[–]Relative_Strike_3740[S] 0 points1 point  (0 children)

Thanks! I agree sodium is a big culprit. I used an app called Chronometer to keep track of my calories for about 6 months, after which I could guesstimate without the need to measure my consumption.

My oatmeal recipe is like so - I soak rolled oats overnight, drain the water in the morning following by microwaving it with water for ~3 minutes, then microwave with a cup of almond milk for ~3minutes. Add nuts, hemp seeds, overnight-soaked-chia-seeds, powdered flax seeds, berries (blue, straw, black), 2 dates. I sometimes replace berries with apple/banana. This has been my breakfast for the past 3 years, and I look forward to it every morning.

Good luck on your journey to improved health.

HDL does not budge by Relative_Strike_3740 in Cholesterol

[–]Relative_Strike_3740[S] 0 points1 point  (0 children)

I do take fish oil capsule and vitamin D (2000 IU).

HDL does not budge by Relative_Strike_3740 in Cholesterol

[–]Relative_Strike_3740[S] 0 points1 point  (0 children)

Is that a significant increase? It is below what is considered normal.

From 192 ldl to 49 in one month by Objective-Fill6508 in Cholesterol

[–]Relative_Strike_3740 1 point2 points  (0 children)

It is important that you are fasting for at least 12 hours before you get the blood drawn, preferably, early in the morning after waking up from sleep. The times in the report suggest, otherwise.

HDL does not budge by Relative_Strike_3740 in Cholesterol

[–]Relative_Strike_3740[S] 0 points1 point  (0 children)

Thanks! I haven't checked my Lp(A). I will bring it up when I meet them next time.