[Help] High cholesterol

[Alba Badger]

I'm 44, I run about 20 miles a week, i have run 2 marathons and 2 ultra marathons this year, I don't drink alcohol... but, just been told that i have High cholesterol. FFS!!! I do eat healthy-ish but, I've been a bachelor/divorcee for 4 years so i'm not always cooking the right things. I cook well when i have the kids but have been known to eat crap when they are not here. I can emotionally eat cake, biscuits ice cream etc. I like my bacon, sausages, pies etc.

Any tips? It's not really high but it's a worry. I have asked to have another test in 6 months and try and lower it with a change in my diet.

 

[The Clamp]

As well as cutting out the cakes etc, there are foods that actively lower cholesterol;

Can eating certain foods help improve your cholesterol levels?

The foods you eat can help improve your cholesterol. Here are some top choices.

www.mayoclinic.org

Despite living a healthy-ish lifestyle, I struggle with cholesterol.

The main thing is don’t worry. And don’t fret about what you “could have done differently”

What’s done is done. We can only move forward.

You got this

 

[Dick Swiveller]

The Yoghurts and spreads can help. Omega 3 oil is supposed to be good as well. Give them a go as you really don't want statins

 

[Richy_Seagull]

Same happened to me April this year. 37, regularly run, a few kilos over weight but nothing major.

My numbers were so high doctors certain it’s Familial hypercholesterolemia, but got to wait ages for a test to confirm. I’m now on statins as only real option with FH. Also changed my diet and my numbers came down pretty quick (also lost 7kg in the process!).

Try and keep saturated fat to 10g a day and increase fiber intake. Nuts, seeds, oats and berries all good for lowering LDL. Have had to cut dairy right back, but actually for general health/weight, that’s been no bad thing.

 

[PascalGroß Tips]

This is my experience of cholesterol, diet and being on statins.

My father had high cholesterol levels. Had his first heart attack aged 50 and died following another heart attack aged 66. I have been on statins for 10 years+ ... in fact I collected my latest prescription earlier today. I will turn 63 in a couple of months. 5/6 months ago, my weight had gone back up to just over 15 stone and it was time to do something about it again. I had spoken to a couple of people about intermittent fasting and also keto diet. I ended up having a very long chat with an old work colleague along these lines and he was very convincing that consuming fat and cholesterol levels aren't the issue. The big problem in society in his view is sugar and its impact on insulin production.

So I started a regime of intermittent fasting - only eating between 11am and 7pm (appx) ... and moved to a keto very low carb/high fat diet. Lots of eggs, meat, peanut butter, full fat greek yoghurt etc etc. I quite quickly lost a stone (I've lost more since and am finding a happy balance re my weight and what I'm eating). I do loads of walking. And I feel so much better in myself.

BUT ... the interesting thing is, my most recent cholesterol test - having moved to the low carb/high fat diet - is that for the first time in over 10 years, my cholesterol levels are within the normal range. I keep a track of my results - including total cholesterol:HDL ratio (copied below). The results on 15/7 were after 2 1/2 months on my new diet regime.

It makes total sense to me - but some might view it as a bit controversial. Although you do read that cholesterol levels are generally hereditary and that trying to reduce levels by eating what is considered to be 'healthy/low fat' actually makes very little difference.

Even if you don't want to go down the keto route, I'd suggest eliminating sugar and highly processed foods - and then see what your results are again in 6 months.

 

[Monkey Man]

My cholesterol had been creeping up for many years and a blood test six or so months ago confirmed it was now a cause for concern.

I'm 55, eat healthily and exercise daily. Haven't eaten meat for years and don't have a particularly sweet tooth. Drink a bit too much wine but not on a daily basis.

In my case it seemed there wasn't very much to cut out in terms of food groups. So I went on a statin and after three months my bad cholesterol was down and my good cholesterol was up, both pretty markedly. (Though not quite within the "normal" range, at least not yet.)

I have a familial history of early deaths from coronary-type issues and that's why I've been monitoring my cholesterol since 1990.

That's really all I can contribute as my knowledge doesn't extend much beyond my own experience. Statins don't appear to affect me negatively, by the way.

 

[Lord Charles]

My cholesterol was creeping up so my gp recommended statins when I was 0.1 over the 'normal' level as I'm in a risk age group. There are side effects but the result is my cholesterol is now in the normal range so I'm sticking with them. I also take plant sterols which seem to be having a positive effect and may be worth trying as an alternative or in addition to statins.

 

[Professor Plum]

As well as cutting out the cakes etc, there are foods that actively lower cholesterol;

Can eating certain foods help improve your cholesterol levels?

The foods you eat can help improve your cholesterol. Here are some top choices.

www.mayoclinic.org

Despite living a healthy-ish lifestyle, I struggle with cholesterol.

The main thing is don’t worry. And don’t fret about what you “could have done differently”

What’s done is done. We can only move forward.

You got this

Useful link, thanks. I had a test a couple of months ago which told me that I had higher-than-ideal cholesterol. I've been adding walnuts to my muesli ever since, and have upped my oliy fish intake. But I need to test again to see if this is having a good effect. Does anyone have recommendations for a home-testing kit? I can see several on sale on Amazon.

 

[Chicken Run]

Paging @HantsSeagull ,

 

[SkirlieWirlie]

This is my experience of cholesterol, diet and being on statins.

My father had high cholesterol levels. Had his first heart attack aged 50 and died following another heart attack aged 66. I have been on statins for 10 years+ ... in fact I collected my latest prescription earlier today. I will turn 63 in a couple of months. 5/6 months ago, my weight had gone back up to just over 15 stone and it was time to do something about it again. I had spoken to a couple of people about intermittent fasting and also keto diet. I ended up having a very long chat with an old work colleague along these lines and he was very convincing that consuming fat and cholesterol levels aren't the issue. The big problem in society in his view is sugar and its impact on insulin production.

So I started a regime of intermittent fasting - only eating between 11am and 7pm (appx) ... and moved to a keto very low carb/high fat diet. Lots of eggs, meat, peanut butter, full fat greek yoghurt etc etc. I quite quickly lost a stone (I've lost more since and am finding a happy balance re my weight and what I'm eating). I do loads of walking. And I feel so much better in myself.

BUT ... the interesting thing is, my most recent cholesterol test - having moved to the low carb/high fat diet - is that for the first time in over 10 years, my cholesterol levels are within the normal range. I keep a track of my results - including total cholesterol:HDL ratio (copied below). The results on 15/7 were after 2 1/2 months on my new diet regime.

It makes total sense to me - but some might view it as a bit controversial. Although you do read that cholesterol levels are generally hereditary and that trying to reduce levels by eating what is considered to be 'healthy/low fat' actually makes very little difference.

Even if you don't want to go down the keto route, I'd suggest eliminating sugar and highly processed foods - and then see what your results are again in 6 months.

View attachment 190960

Great example of the benefit of healthy fats in your diet (also being discussed on the weight loss drugs thread). The demonising of high fat diets for decades in favour of a low fat (and often high sugar) approach is now being shown as a major problem.

Your body needs healthy fats to work effectively and keep everything in balance.

 

[nwgull]

I'm 44, I run about 20 miles a week, i have run 2 marathons and 2 ultra marathons this year, I don't drink alcohol... but, just been told that i have High cholesterol. FFS!!! I do eat healthy-ish but, I've been a bachelor/divorcee for 4 years so i'm not always cooking the right things. I cook well when i have the kids but have been known to eat crap when they are not here. I can emotionally eat cake, biscuits ice cream etc. I like my bacon, sausages, pies etc.

Any tips? It's not really high but it's a worry. I have asked to have another test in 6 months and try and lower it with a change in my diet.

Do you eat oats on a regular basis? Amongst a load of other good things, eating oats is proven to lower LDL cholesterol.

Other than that, I reckon you’ve answered your own question. Easiest way to not eat biscuits, pies and other stuff is to not have them in the house. That way there is no temptation.

In addition to the health benefits, a good diet will make you look and feel better, which is important to a mid-40s divorcee as it makes you more attractive to early-30s women with a voracious sexual appetite.

 

[Weststander]

My skinny father in law has high cholesterol. Mrs.W thought it unjust when the GP suggested some dietary changes for him. Missing the point. He ate poorly.

Just the obvious good advice:
- Porridge for breakfast with skimmed milk. Don't believe the grot about healthy granola, etc.
- Loads of vegetables, salad, fruit. Carrots, spinach are fantastic.
- Lots of water or herbal teas rather than caffeinated varieties.
- Pack dinners with fresh vegetables, cut out red meat, pies, cream, butter, white bread.
- Beware of stuff such as Coconut milk. A friend had carefully watched his weight and fat for as long as I remember, his body fat shot up when his girlfriend cooked most dinners with Coconut milk.

Treats such as cakes. Don't give up, but reduce. You're a runner, you can get away with some stuff.

 

[Brovion]

The Yoghurts and spreads can help. Omega 3 oil is supposed to be good as well. Give them a go as you really don't want statins

Oooh, why not statins? I've been going for regular checks (I'm 67) and despite having excellent blood pressure and all my cholesterol readings well within the limits, indeed at the lower end of the scale I got put on them a few years ago as I had a 'funny turn' which was caused by a blocked artery (left anterior descending: the 'widowmaker'). Had a stent and statins and I've been fine.

Haven't noticed any side effects *FgHHdh WRR*.

 

[timbha]

As well as cutting out the cakes etc, there are foods that actively lower cholesterol;

Can eating certain foods help improve your cholesterol levels?

The foods you eat can help improve your cholesterol. Here are some top choices.

www.mayoclinic.org

Despite living a healthy-ish lifestyle, I struggle with cholesterol.

The main thing is don’t worry. And don’t fret about what you “could have done differently”

What’s done is done. We can only move forward.

You got this

Great post. Thanks

 

[METALMICKY]

59 and about 6 months ago the GP wellman check indicated high cholesterol for which I was prescribed statins. Blood test in a week to check if any change. I'm not that optimistic as I'm under no illusion that I need to watch my diet and do some moderate exercise.

 

[Weststander]

59 and about 6 months ago the GP wellman check indicated high cholesterol for which I was prescribed statins. Blood test in a week to check if any change. I'm not that optimistic as I'm under no illusion that I need to watch my diet and do some moderate exercise.

Just brisk walks will do. Anything more a bonus.

 

[SkirlieWirlie]

As well as cutting out the cakes etc, there are foods that actively lower cholesterol;

Can eating certain foods help improve your cholesterol levels?

The foods you eat can help improve your cholesterol. Here are some top choices.

www.mayoclinic.org

Despite living a healthy-ish lifestyle, I struggle with cholesterol.

The main thing is don’t worry. And don’t fret about what you “could have done differently”

What’s done is done. We can only move forward.

You got this

Also worth mentioning that high cholesterol in itself is not necessarily a big issue. My cholesterol was very high 10 years ago and changes to diet and exercise has reduced it significantly, but still a little higher than ideal.

But, my Dr explained that in isolation, it increased the risk of heart problems in later life by 10% and he wasn't concerned. If family history and smoking also a factor then he may have advised statins, but in isolation, with lifestyle changes his advice was also not to worry.

 

[PascalGroß Tips]

Great example of the benefit of healthy fats in your diet (also being discussed on the weight loss drugs thread). The demonising of high fat diets for decades in favour of a low fat (and often high sugar) approach is now being shown as a major problem.

Your body needs healthy fats to work effectively and keep everything in balance.

Spot on. If anything says low fat on the label - suggesting it’s healthy - then check out the sugar content (or artificial sweeteners)

 

[PascalGroß Tips]

Oooh, why not statins? I've been going for regular checks (I'm 67) and despite having excellent blood pressure and all my cholesterol readings well within the limits, indeed at the lower end of the scale I got put on them a few years ago as I had a 'funny turn' which was caused by a blocked artery (left anterior descending: the 'widowmaker'). Had a stent and statins and I've been fine.

Haven't noticed any side effects *FgHHdh WRR*.

Mate of mine - same age - also had blocked LAD when checked out following chest pain when out on bike rides. Cholesterol levels were all on the ‘healthy’ range … and then he had a scan and the consultant was gobsmacked to discover how badly blocked the LAD was. So swiftly booked in for procedure - stent and double the level of Atorvastatin that I’m on … plus aspirin, I think. He’s been fine since but he’s been told not to let his heart rate go too high when out on his long bike rides.

 

[Brovion]

Mate of mine - same age - also had blocked LAD when checked out following chest pain when out on bike rides. Cholesterol levels were all on the ‘healthy’ range … and then he had a scan and the consultant was gobsmacked to discover how badly blocked the LAD was. So swiftly booked in for procedure - stent and double the level of Atorvastatin that I’m on … plus aspirin, I think. He’s been fine since but he’s been told not to let his heart rate go too high when out on his long bike rides.

So I'm not alone then! I had a similar thing, chest pains, etc, and one day I collapsed. I went for some tests, and got called in the next day for the op which they said was 'urgent' - and this was in the middle of Covid! I couldn't believe it when they showed me the x-ray just before fitting the stent, all my arteries looked like dressing gown cords except for the LAD which resembled a bit of cotton. I'm no gym bunny but on the other hand I'm not a couch potato who survives solely on takeaways. I too am on aspirin and 80mg statins.

Never mentioned to me about not letting the heart rate get too high - I'd better stop watching the Albion then!