I recently had my medical done after almost 3yrs. Ever since i got married, I have been gaining weight and I agree that i have not really made an effort to try and reduce my weight. I am 29yr Male, 173cm tall and weigh 93kg. My cholestrol readings shocked me beyond belief, and I need urgent help to bring my LDL down without medication. My readings are:
BP - 130/80
ECG - Normal
Heart Rate - 61bpm
Total Chol - 237 mg/dl
HDL - 31 mg/dl
LDL - 181 mg/dl
Ratio - 7.6
Triglycerides - 126 mg/dl
Haemoglobin - 15.1 g/dl
Fasting Glucose - 63 mg/dl
I have never had such high readings everr. Cholestrol is not hereditary in my family. I got this report yesterday (15 March), and I have made the following changes from today:
1. Running in the morning at ard 7am for about 1.5km (it will take some time for me to increase), but target is about 5km in about 30-35mins
2. 400ml hot water with half lemon after running
3. 1hour after drinking the water, half bowl of cornflakes with milk
4. No Alcohol
5. No Smoking
6. No fried food
7. Boiled vegetables & tofu for lunch
8. most like some steamed fish with rice noodles and soup for dinner
I am like totally freaked out right now, as to how this has really gone up so much. I request as many suggestions as possible, which could help bring this down asap and naturally. I have already targetted a weight loss of about 15-18kg, which i WILL achieve irrespective. I also plan to start swimming in a few weeks.
Hello and thank you for posting your medical question on E health forum.
From the history provided, it seems that you are very anxious regarding your health.
But there is no need to panic.
The recommended values for adults in general and comparative levels in your case are as follows:
LDL: 70-130 mg/dL (lower numbers are better)- 181 is high level in your case.
HDL: more than 40-60 mg/dL (high numbers are better)- 31 is a very low level.
Total cholesterol: less than 200 mg/dL (lower numbers are better)- 237 is high level.
Triglycerides: 10-150 mg/dL (lower numbers are better)- 126 is a good level.
The measures that you have adopted are excellent and you need to be patient and practice them for at least 6 -8 months so that you can lose the weight that you have gained.
But the cholesterol levels will stabilise within a month or two, if you follow all of the above steps.
In addition here are a few tips for a diet to lower cholesterol levels.
A low cholesterol diet is not hard to follow. When you are shopping for such foods, be sure to look at the labels and choose those with low cholesterol content. Keep the following in mind:
1. Always eat plenty of fruits and vegetables--they are low in calories and fat. Additionally, these delicious foods will not raise your cholesterol levels.
2. FATS AND OILS: Try to lower your intake of saturated fats, since consuming foods with these fats could raise your cholesterol levels and place you at a higher risk of acquiring heart disease.
When cooking with oils, you should use olive and canola oils, which are particularly high in monounsaturated fats or vegetable oil, which is high in polyunsaturated fats. Unlike saturated and trans fats, unsaturated fats can help lower your cholesterol and keep your heart healthy.
3. Breads and Grains: Use whole grain foods instead of foods containing white flour. Recent studies have indicated that ingesting high amounts of carbohydrates can also raise cholesterol levels and increase your risk of heart disease - especially if you have diabetes.
4. Dairy : Use low fat or skim dairy products instead of regular, full-fat ones. You'll find that not only does this decrease your risk for heart disease, but it is also friendly to your waistline as well!
5. Meats: Cook with lean meats, such as chicken, fish or turkey, instead of red meat. Leaner meats will not raise your cholesterol levels as much as red meat. On fattier cuts of meat, make sure that you trim the fat off before consuming it.
It surely sounds like that kind of a complete change will do the job to bring your cholesterol and blood pressure down. You have been at it for six weeks -- how are you progressing? I suppose a loss of a kilo a week is a healthy rate.
The doctor is right! These changes took time to add up (I assume you didn't gain 15 kilos in a month!) and so take time to reverse. the good news is that you have that time. No family history of trouble, and you've dropped any bad habits.
Kimberly, I'm going to share something with you. One of the world's populations with the lowest rates of heart disease had LDL levels of 170.
Half the heart attacks happen to people with high cholesterol, while the other half happen to people with low cholesterol. So you tell me. Is it the high cholesterol causing the heart attacks? Or is it the low cholesterol causing the heart attacks?
Truth be known, if Cardiovascular disease is going to happen, it does so independent of what cholesterol levels are.
The demonizing of LDL has been very profitable for big pharma.
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