Reducing cholesterol.

[User373827492827472]

Where do I start? 32, non smoker, don’t drink alcohol but I’m a few stone overweight and my diet isn’t the best. I suffer from anxiety and depression, I comfort eat a lot on things such as chocolate (don’t like dark chocolate) and crisps. Meals aren’t too bad, we don’t eat a lot or fried foods However we have take away 2-3 times a month such as McDonald’s, I don’t think this will stop anytime soon as it’s usually on the way back from a day out when I’m too tired to cook (two disabled children and I am constantly exhausted!)

I plan to up my exercise although I’m fairly active anyway and improve my diet and eat more fruit and veg

any other tips?

the main concern was my LDL cholesterol which was 5. My HDL was 1.5 which I believe is good? My triglycerides were in the normal range too! Total cholesterol was 7.2.

I had a high cholesterol diagnosis in October after having lots of blood tests - I have an underactive thyroid which even medicated makes me prone to higher cholesterol. I would get your levels tested as thyroid is often missed - your exhaustion might be lifestyle factors but may also be thyroid related.

I have cut my cholesterol levels by: cutting out red meat almost entirely, not eating any cheese, butter or full fat dairy. No booze. Eating more oily fish like salmon. Intermittent fasting - nothing until about noon then overnight oats. Normal dinner at dinnertime. Trying not to snack. I have lost 10kg which is 1.5 stone and my cholesterol is down to 5 which is normal. I also have a small cholesterol lowering yoghurt drink each day.

If I can do it, you can too. My diet was crap and getting the diagnosis of high cholesterol was the kick up the arse I needed. I mean, I am still in the "overweight" BMI category but sitting around 75kg rather than 86kg.

A diet high in carbohydrates doesn't help with cholesterol.

Have you looked at the link between them?

You mention eating a lot of chocolate and that your diet isn't good. I'd look into that tbh

You don't have to stop having snacks. Just choose rice crackers rather than crisps, and limit the chocolate. I know what you mean about fast food takeaways being time saving when you're tired but that really really has to stop. Or at least be considered an occasional treat only.

Even something like a low fat ready meal from the freezer or beans on toast is better for you than Maccies.

My sister swears by beetroot juice..( doesn't taste great) buts she's got hers right down .. Think Dr Mosley recommended it.

There is a discussion about this on R4 right now!

Hi OP, my HDL was higher than my LDL, so even though my total score was 5.8 my GP told me that the ratio was OK so the overall number didn't matter.

I eat a very good diet, lots of tinned oily fish, avocado, olives and olive oil. I do eat lots of dairy too and some red meat as my ferritin levels were very low last year.

I have teenagers and work full time. But I get up at 5 and go for a power walk, whether it's dark or light. Can you add more walking in?

I actually had to stop eating milk chocolate when I was the same age as you are as I started getting palpitations. So I switched to dark chocolate and now my tastes have changed and I can't eat anything less than 90%. So you might be able to surprise yourself.

From what I can understand cholesterol levels can be changed by exercise and diet before statins are needed.

I think that 'comfort eating', 'not much' fried food and takeaways are going to be the areas that you are going to have to have a really hard, honest look at, and be willing to change them.

Oh and OP, oats for breakfast is a good idea. I add some kefir and berries to mine for the gut biome.

I think there is something in oats that helps 'soak up' LDL.

Yes @Droolylabradors you're right, I'm not all over the science either but oats are high in fibre and the fibre pulls the cholesterol out of your system. Or something. Works for me anyway. Overnight oats made with 0% fat natural yoghurt, some frozen berries and whatever else I pull out of the cupboard like a spoonful of peanut butter, some flaked almonds and a dollop of honey.

Saturated fat is in so many things, it's not that you can't ever have biscuits and cake ever again, but demolishing a whole pack of biscuits isn't a good idea.

High dose fish oil can help lower cholesterol. I take 1000 mg a day.

Thanks all. I’ve had my thyroid checked and it was fine - surprisingly as I was expecting t it due to symptoms and family history.

I do not eat a huge amount of red meat anyway, maybe bacon once a month, I don’t really eat fried food much anyway, but as above chocolate is my weakness. I only tend to drink water or weak squash 🤷‍♀️ when I have cheese in guilty of having too much however I don’t eat it that often.

I need to increase fibre for sure and will look at oats. I’ve never really liked cereals or oats but don’t mind porridge occasionally