High Cholesterol. Need advice.

[coolhead]

Don't eat carb at all for dinner. Do you really need carb for dinner?
Just meat+vegetable is enough.

I feel for office worker, 1 time carb for lumch actually more than enough.

I don't eat breakfast so my 2 meals are lunch and dinner. I do refrigerate my carbs (white rice) after cooking to make it more starch resistant

 

[coolhead]

My bmi has always maintained 21.5+- but my ldl was peak at 191 before. By just taking soluble fiber for 6 months helps to bring my ldl down to within spec.

Yeh, will substitute white rice with rolled oats. I also cutting down my coffee intake to 1 cup a day. Can confirm that exercise don't lower LDL. 2 years back, my LDL was 161 and was running 760km that year. Now I'm running 50% more and LDL 181 . In mid 30s so will remedy thru diet while possible

 

[ninja99]

Yeh, will substitute white rice with rolled oats. I also cutting down my coffee intake to 1 cup a day. Can confirm that exercise don't lower LDL. 2 years back, my LDL was 161 and was running 760km that year. Now I'm running 50% more and LDL 181 . In mid 30s so will remedy thru diet while possible

My diet was still as per normal, I take rice, still eat bak cho mee, nasi lemak, kebak etc but with moderation. My drink are all kosong though. And I avoid dessert, ice cream, cake etc.
Anyway I am oat intolerant, now I take 1 banana a day. The last ldl in aug was 118

 

[Comage]

My BMI is low (16) but had high bad cholesterol. Diet n exercise play a huge part in cholesterol control.

Then you gotta tweak your own diet.

Eating foods that are too "rich", I suppose?

 

[TLCTLC88]

Hearsay is eat black fungus can reduce cholesterol . Anyone tried?

Good for HBP.

 

[songboh9696]

sharing my post on this.

https://forums.hardwarezone.com.sg/threads/sic-cholestrol-improve-after-2-5-months.7057751/

managed to get my lipid profile to pretty ok level after implementing Oats in my meals...

On top of that i run 5km almost every day and hit 2000km for 2024 two days ago.
i look very skinny at 62kg thereabouts now... trying to get some mass on now.

 

[marksnow44]

take statin.

 

[Zangief]

better go thailand be monk. 5am wake up, eat vege everyday.

 

[KPO_SAHM]

Then you gotta tweak your own diet.

Eating foods that are too "rich", I suppose?

I used to enjoy bakes n pastries and sugary drinks. I don eat fried food , processed n oily food. Avoid that for months + eating oats everyday , cholesterol is in healthy level now.

 

[Checkyrmed]

Despite individual variations, cutting down on carbs, processed or refined vegetable oils, and omega-6 fats is the key to better health.

 

[Checkyrmed]

Statin and diabetes

 

[matrix05]

TS pls don't leave it un-check.
My Cholesterol level has been borderline high for the past 8-10 years.

I have regularly exercise (at least once a week), regularly monitor my condition and I believe I should be fine.

Last year, my blood pressure suddenly shoot up to 160/100. Decided to go for more details check. The finding, two of my heart blood vessels were 100% blocked.

This is very interesting. Cholesterol, LDL, small LDL ultimate is blood vessel blockage/builtup. Is there a test - non radiation - to measure blockage in blood vessel? Is high blood pressure a good enough indicator, like above?

 

[qhong61]

that you have to read the nutritional info in everything you eat... hidden sat fat are in the condiments.. and if you eat out, there is almost no way of gauging.. so try to stick to home cooked as much as possible

I used to love instant noodle, until I found out the noodle cake actually contains very high amount of saturated fat. i also cut out my fav butter and cheese for my breakfast toast

Maybe u can try the Bega brand low fat cheese slice.
Fm fairprice.

 

[ahnyaahnya]

eat more sardines, salmon, mackerels.....those oily fish.
No fried chicken, fried sotong, fried banana etc....
Can also try the Weetbix with lowering cholesterol effect....basically an oat or wheat cereal

Moderate exercise - dont want to KO cause high cholestrol tends to have high BP. And exercise too much will cause your LDL to rise also.

Too much exercise causes LDL to rise? How much is too much?

 

[standarture]

Weight and fats have nothing to do with cholesterol levels. Totally different stuff.

 

[ahnyaahnya]

Just did a health check and cholesterol numbers are:
- Total Cholesterol: 252 mg/dL
- HDL Cholesterol: 51 mg/dL
- LDL Cholesterol: 182 mg/dL
- TC/HDL Ratio: 4.95
- Triglycerides: 95 mg/dL

Need to start taking meds? Any other advice?

Doesn't the test results also show you the target range?

 

[ahnyaahnya]

Too much exercise causes LDL to rise? How much is too much?

 

[ahnyaahnya]

eat more sardines, salmon, mackerels.....those oily fish.
No fried chicken, fried sotong, fried banana etc....
Can also try the Weetbix with lowering cholesterol effect....basically an oat or wheat cereal

Moderate exercise - dont want to KO cause high cholestrol tends to have high BP. And exercise too much will cause your LDL to rise also.

Ok. I'll go try weetbix.
I've been taking plant sterols supplements for the past couple of months or so.

My latest test finally showed a decrease in my LDL, though still above the ideal range. That could be what finally gave me the improvement in LDL.
Another possibilty though is that it was a non starving blood test. I ,just minutes ago, read that if you've been exercising before a starving blood test. It will show a raised figure for LDL

 

[perperdino]

exercise increases cortisol levels = inflammation rise = LDL rise
but your body will regulate itself so just everything moderation is key
what you want is a good ratio of HDL:LDL

 

[ahnyaahnya]

Go and see a doctor to get advice lah. I also did that. The doctor asked me to take another blood test and the results came back better and it was only 3 weeks difference. So I no need to be on medication as my LDL was high but now 122, was 169 the first time I took the blood test. During that 3 weeks I cut down on eating red meat and fried food.

So diet was the key for me I think. My total cholesterol is 213 but doctor say is because my HDL is high so not a concern.

My LDL is high. But my ratios are good.
I refused to take the statin. Doctor finally gave up and told me : no come to see me anymore since you won't take my meds. So just gave 2 years open date.