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Bad cholesterol levels

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  1. #1

    Bad cholesterol levels

    Just had my yearly health check and all came back normal but bad cholesterol levels were a bit high.

    Any ideas how to get it down to normal levels?

    My usual diet is as follows:

    Supplements: Omega 3, Multivitamin, Vit D 5000iu, Biotin 5000mcg, Vit C 1000mg

    BREAKFAST Calories Protein Carbs Fats Calcium
    banana 110 1 30 0 6
    whey protein isolate 120 24 1.5 0.4 161
    oat/rice milk 60 0 12 1.5 110
    oats 129 5.3 22 3 25
    blueberries 35 0 9 0 1
    yoghurt 120 4 8 6 90
    574 34.3 82.5 10.9 393
    SNACK
    apple 52 0.3 13.8 0.2 9
    banana 110 1 30 0 6
    162 1.3 43.8 0.2 15
    LUNCH
    meat source i.e chicken 150 25 0 4 50
    rice or potatoes 250 2 30 0 20
    veg source i.e brocoli 15 1.2 3 0.2 20
    415 28.2 33 4.2 90
    SNACK
    kefir (100ml) 60 4.6 8.3 0.83 162.5
    dark chocolate 54 1 3.6 3.7 0.5
    114 5.6 11.9 4.53 163
    DINNER
    meat source i.e chicken 150 25 0 4 50
    rice or potatoes 250 2 30 0 20
    veg source i.e brocoli 15 1.2 3 0.2 20
    415 28.2 33 4.2 90
    PREWORKOUT
    banana 110 1 30 0 6
    apple 52 0.3 13.8 0.2 9
    162 1.3 43.8 0.2 15
    WOROUT
    POST WORKOUT
    whey protein isolate 120 24 1.5 0.4 161
    oat/rice milk 60 0 12 1.5 110
    oats 129 5.3 22 3 25
    blueberries 35 0 9 0 1
    344 29.3 44.5 4.9 297
    TOP UP MEAL
    eggs x2 156 12 1.2 10 50
    wholegrain bread 150 5 20 5 50
    avocado (half) 160 2 9 15 12
    466 19 30.2 30 112
    ADDITIONAL
    Olive oil 1x tbsp 60 0 0 7 0
    Mayo 2x tbsp 140 0.2 0.2 15 1
    Flora 1x tbsp 55 0 0 3.15 0
    Ketchup 1x tbsp 20 0 4.2 0 0
    275 0.2 4.4 25.15 1
    Calories Protein Carbs Fats Calcium
    Totals 2927 147.4 327.1 84.28 1167
    26.38% 58.54% 15.08%


  2. #2

    Join Date
    Sep 2015
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    What’s your LDL and what’s the total/HDL?

    periphery831 likes this.

  3. #3

    Join Date
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    Bloomin' ' eck that's a healthy diet. The only naughtiness i can see there is a bit of Tomato Ketchup and some mayo.

    drumbrake, bsh, hongkong7 and 2 others like this.

  4. #4

    Join Date
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    Quote Originally Posted by Pauljoecoe:
    Bloomin' ' eck that's a healthy diet. The only naughtiness i can see there is a bit of Tomato Ketchup and some mayo.
    I see a couple of items that aren't ideal -

    Rice ( I assume white?),
    Flora - I'm not up to speed with how emulsified flora is these days - But I'd drop it - What purpose does it serve?
    Yogurt - How much added sugar?
    Mayo - I hate then stuff, but what's in it (the mayo YOU buy) - Hydrogenated fats??
    Dark Chocolate - Every day? Along with the sugars from Banana's, yogurt, blueberries
    Kefir - Full fat milk?


    But overall the volume seems huge - You're trying to gain weight?

    As for the causes of cholesterol (or even the meaning of cholesterol), the science seems to be challenging that story, but I'd start by cutting all hydrogenated fats.

    Are you counting calories at all (not that it indicates much just a s a number, but combined with the foods that make up that number, would the helpful to get a quick sense of how much you're actually eating.)

    And finally, do you stick to this? Religously? No alcohol, no ocaassioanl pizza or Mc'D's etc etc?
    Last edited by Sage; 23-12-2020 at 10:36 PM.
    periphery831 likes this.

  5. #5

    Join Date
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    Sha Tin, New Territories
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    they say having an avocado into your diet helps increase the good cholesterol by 22%. Also freshen your breath.


  6. #6

    Join Date
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    It could be a one-off test result. One year I had triglyceride readings that were off the charts. My doc told me to clean up my diet a little (clean up, not change radically) for a month and we'd run the bloodwork again. Sure enough my numbers came back in the acceptable range.

    Your one test result doesn't exist in a vacuum. How does it compare to recent test results?

    You may simply have higher LDL than the recommended range due to your genetics.

    You could throw in some beans and lentils into the rotation and increase the leafy green intake. That said your diet is way cleaner than most people.

    Does your workout consist of both strength training and cardio?

    What does your doctor recommend you do, if anything?

    shri and periphery831 like this.

  7. #7

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    Second the thought that the results could be off...do another test for just cholesterol, pretty cheap...

    periphery831 and huja like this.

  8. #8

    Join Date
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    Be easier if you list the values for your lipid profile. But generally triglycerides are a better marker for dietary exercise issues than the ldl which is mainly genetically determined . Youre on a muscle building diet judge by the protein looks good and wish I could be that disciplined,unlikely the issue.

    shri and periphery831 like this.

  9. #9
    Quote Originally Posted by Hkemail888:
    What’s your LDL and what’s the total/HDL?
    Got the call from the health clinic yesterday who sent results in the post. Will update thread once getting them.

    Quote Originally Posted by Sage:
    I see a couple of items that aren't ideal - Rice ( I assume white?), Flora - I'm not up to speed with how emulsified flora is these days - But I'd drop it - What purpose does it serve?Yogurt - How much added sugar?Mayo - I hate then stuff, but what's in it (the mayo YOU buy) - Hydrogenated fats??Dark Chocolate - Every day? Along with the sugars from Banana's, yogurt, blueberriesKefir - Full fat milk?But overall the volume seems huge - You're trying to gain weight?As for the causes of cholesterol (or even the meaning of cholesterol), the science seems to be challenging that story, but I'd start by cutting all hydrogenated fats.Are you counting calories at all (not that it indicates much just a s a number, but combined with the foods that make up that number, would the helpful to get a quick sense of how much you're actually eating.)And finally, do you stick to this? Religously? No alcohol, no ocaassioanl pizza or Mc'D's etc etc?
    Yes, white rice but unfortunately I couldn't stand eating red/brown/black rice. Actually changed Flora to a spread with plant sterols a few weeks back which apparently reduce LDL. I use sparingly. I eat Tim's dairy yoghurt, around 90g a day, 6g of the carbs are sugars. Mayo is Kraft (Soybean oil, water, eggs, vinegar, egg yolks, mustard, lemon juice, garlic, onions, paprika.) Dark chocolate everyday, just a square (10g), usually around 70 to 80%. Kefir is from Lifeway, low fat milk (1%).

    I'm trying to maintain weight, 37 years old, 6ft, 86kg as I lose weight like it's nothing. I stick to this as a routine, 7 days a week but will add a few cheats once in a while. No smoking or alchohol. Strength training 3 times a week, light cardio 3 times a week. Hiking every 2 weeks.

    Think that covers most of the questions above. Cheers fellas.
    huja likes this.

  10. #10

    Join Date
    Mar 2010
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    Having high cholesterol is not an issue as long as you keep your sugar levels normal or low...

    In medicine to dumb it down the turn things into black and white decisions and it is never the case...


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