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Lowering LDL with diet

post #1 of 25
Thread Starter 

OOPs.....thought I had started a new topic!

Please can a mod move it for me?

 

I knew better than get my yearly check-up during the holidays.....

Was in the neighborhood and dropped into the doc's for my labs.

Everything was perfect (total cholesterol =216...a bit high but has not changed for 10 years) except the LDL which was noted to be to high to count.

For those of you not up on the serum lipid lingo that means the serum was opaque with the lethal fats.

Not proud of this fact and may just reflect the lack of a gallbladder (anyone nauseated yet?) but more likely it is all the fudge I had been sampling (Christmas gifts! I swear!).

Every bite of every chunk tasted like the imported butter I splurged on.

 

Anyway....have started being a bit more careful about what I put in my mouth.

Even making dishes with recipes ( Livestrong mainly) I find on the cardiac health sites but getting pretty tired of eating bland cardboard.

I know how to read a label as well as twist a recipe to lower the bad fats but getting pretty tired of eating bland cardboard.

All I want to do is LOWER the fat content...not ELIMINATE it totally.

Anyone?

 

mimi

post #2 of 25

Try to use more polyunsaturated fats and monounsaturated fats. Its found a lot in nuts and seeds, also in fatty fish.

post #3 of 25

Next time to do labs request the LDL Particle Size Test.  Not all LDL is bad - the big blobs are beneficial, but the small BB shot ones are bad for you. 

post #4 of 25
Thread Starter 
Quote:
Originally Posted by beastmasterflex View Post

Try to use more polyunsaturated fats and monounsaturated fats. Its found a lot in nuts and seeds, also in fatty fish.

I started this part right away.
Subbed my precious butter with one of the spreads loaded with good fats.
Got the steel cut Irish oatmeal down and have a couple of servings every day ( breakfast and bedtime snack) which is ok as I add cranberries and toasted almonds to make it more like a treat.
Thanks for reminding me about the fish tho....

mimi
post #5 of 25
Thread Starter 
Quote:
Originally Posted by Mike9 View Post

Next time to do labs request the LDL Particle Size Test.  Not all LDL is bad - the big blobs are beneficial, but the small BB shot ones are bad for you. 

This I had no clue about.
Had made a pact with the doc that if I could show progress with diet she would hold off on the statin drugs.
Have an appt for repeat labs the first part of Feb and will ask for the addl lipid test.
Thanks Mike!

mimi
post #6 of 25

I like to add dried fruits like craisins to my oats when they go in and a little granola for crunch near the end.  Sometimes I sub almond milk for water.  I also make a pancake with steel cut oats - here's the recipe - it's really good.

 

http://blog.cascadianfarm.com/category/food/recipe-irish-oat-pancakes-with-lemon-curd-seared-steelcut-oats.aspx

post #7 of 25

I make brown rice pilaf a lot and mix in some oatmeal, walnuts, and flaxseed. All three help lower LDL. Serve with salmon, halibut, or trout and you got an LDL busting meal. As a side note, I also usually add black beans and kale or shredded brussel sprouts to the pilaf which are "super" foods in their own right.

Wisdom comes with age, but sometimes age comes alone.
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Wisdom comes with age, but sometimes age comes alone.
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post #8 of 25
Quinoa is also a nice addition to steel cut oats.
post #9 of 25
Quote:

Originally Posted by flipflopgirl View Post

 

but getting pretty tired of eating bland cardboard.

curries, chutneys, salsas, tapenades, etc.

mix them into pilaf mentioned in my last post to change up taste and 86 the cardboard issue

Wisdom comes with age, but sometimes age comes alone.
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Wisdom comes with age, but sometimes age comes alone.
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post #10 of 25

Quick tip - check to see if a local Chinese place offers brown rice.  I buy it for a $2.75/Qt.  I can't make a quart for that - convenience and all.

post #11 of 25
Food nourishes my body.  Cooking nourishes my soul.
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Food nourishes my body.  Cooking nourishes my soul.
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post #12 of 25
Thread Starter 

Thanks everyone for all the support as well as suggestions on how to twist some of the foods I have come to depend on in this early phase of my "lifestyle change".

As the hubs weighs only 145 lbs and has perfect blood chemistries...grrrr....the "add ins" are great as we can both eat the same dish, just change my portion up a bit.

Never had this sort of problem before I "retired"...

 

mimi

 

Mike I didn't think about getting brown rice "to go".

I always request it when out for Chinese and know exactly which place I will get it from.

 

m.

 

OBTW...thanks for the link teamfat.

Lots of great tidbits.

m.

post #13 of 25

Almond milk for water is a great idea that had never occurred to me!  Love steel cut oats.  My LDL hovers at 175 to 200, but HDL is off the charts on the high side so they leave me alone--fish oil, nuts and steel cut oats seem to do the trick. Eliminate as much as you can of carbohydrates of the poor variety, as they also contribute to high cholesterol.

post #14 of 25

And your exercise regime is...

Best and I'm a foodie.   I know very little but the little that I know I want to know very well.

 

-T

Brot und Wein
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Best and I'm a foodie.   I know very little but the little that I know I want to know very well.

 

-T

Brot und Wein
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post #15 of 25

Very true--walking on hills at a good clip for 45 minutes will do wonders.

post #16 of 25

Do you cook them together or add cooked quinoa to cooked oatmeal?

post #17 of 25

...steel cut oats swimming in half-and-half along with some maple sugar sprinkled and golden raisins...


Edited by kokopuffs - 1/4/14 at 11:28am

Best and I'm a foodie.   I know very little but the little that I know I want to know very well.

 

-T

Brot und Wein
(1 photos)
 
Reply

Best and I'm a foodie.   I know very little but the little that I know I want to know very well.

 

-T

Brot und Wein
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post #18 of 25

I've had a lot of success by eating beans & legumes every day - usually chickpeas (I make a killer chana masala) or chilli with a minimal amount of meat, usually pork, maybe a smoked pork chop for a low-fat bacony hit. I rarely eat beef these days, mostly fish or pork. Jennie O turkey sausages are ok, too. The dietician said that beef has more intramuscular fat than pork or poultry. And said that duck fat's better than butter, if I absolutely have to have a roast potato!

 

Carbs are something to look at, because there's a relationship between insulin & cholesterol. I've cut the refined carbs & substitute high-glycemic index grains, like barley pilaf & oats. I make my own bread & add flax & oat bran to the mix. 

 

Finally, I eat lots & lots of veg, usually Asian & Southeast Asian greens etc. I don't feel at all deprived or hungry, I wish I'd started eating this way years ago! 

 

I had a similar blood test a year ago & my doctor also gave me a chance to change my diet before going to statins. Along with really high LD & HDL, I was in the early stages of type 2 diabetes. I think he was skeptical, but we're both glad he gave me the chance. My numbers, including blood sugar & triglycerides have gone down significantly this past year - and I also lost weight! 

 

Exercise also helps, even a brisk walk every other day or two.

post #19 of 25
Quote:
Originally Posted by kokopuffs View Post
 

...steel cut oats swimming in half-and-half along with some maple sugar sprinkled and golden raisins...

 

Try light cream instead of half & half - it has fewer carbs and a higher fat content - not that much more, lower lactose, etc. 

post #20 of 25
Quote:
Originally Posted by Mike9 View Post
 

 

Try light cream instead of half & half - it has fewer carbs and a higher fat content - not that much more, lower lactose, etc. 


We're splittin' micros.  But yes, CREAM RULES!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Best and I'm a foodie.   I know very little but the little that I know I want to know very well.

 

-T

Brot und Wein
(1 photos)
 
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Best and I'm a foodie.   I know very little but the little that I know I want to know very well.

 

-T

Brot und Wein
(1 photos)
 
Reply
post #21 of 25
Thread Starter 

Beans, whole grains more veg and fruit as well as eating breakfast (which I usually skip) all help when I need to lose a lb or two.

I am not much of a meat eater but was ravenously hungry for the beef fajita meat (I would kill for his recipe) from the mex butcher in town.

Had the hubs pick some up yesterday and had one really full taco and some guac and queso and a handful of chips.

Heaven.

 

mimi

 

I am hoping the LDL was up because of my poor diet during the holidays.

Baked tons of shortbread cookies for the grands and invited guests to decorate.

Served real hot cocoa with whipped heavy cream as well as the fudge and a few other treats.

Found myself eyeing the tub of broken and cast-off cookies sooooo......

I went thru the house and boxed up all the leftover sweets as well as the leftover ingredients and took to the Women's shelter.

 

m.

post #22 of 25
Thread Starter 

I find myself a bit sedentary these past few weeks.

With all the fusion hardware holding my spine together I find it best to start any new exercise regimen with a couple of weeks of PT.

Had a scout MRI and it seems that the disk above the last fused area has popped loose.

Good grief.

Oh well.....hasn't been bothering me so the PT guy will have to skip the mad cat and prone superman exercises.

 

mimi

post #23 of 25

I view a few smoker's forums.

 

Once in a while these forum members have meetings/gathering.

 

It is amazing to see their group pictures. Almost everyone of the members is way overweight.

 

All the butter, bacon, fat cap, marbled meats ----------!

 

 

dcarch

post #24 of 25
Quote:
Originally Posted by dcarch View Post

I view a few smoker's forums.



 



Once in a while these forum members have meetings/gathering.



 



It is amazing to see their group pictures. Almost everyone of the members is way overweight.



 



All the butter, bacon, fat cap, marbled meats


!

 



 



dcarch


 




At first I thought you were talking about Cigarettes and said WTH.

Check out teamfats link. It is an interesting and informative site.

Exercise and portion control are key.

I believe your smokers are overweight less from butter, bacon, fat cap, etc then from Too many beers while watching the smoker, lack of exercise, and Super size portions.

And the other smoking doesn't help the vascular system either.
post #25 of 25
Quote:
Originally Posted by marshgazer View Post
 

Do you cook them together or add cooked quinoa to cooked oatmeal?

 

I just cook them together quinoa usually still has a nice texture.

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