I found out I have high cholesterol Help

[loveallanimals]

Ok it has been almost a month since I found out. I have an 8.17% chance of heart disease out of a total 10%. My reading was
CHOL - 254 (range 0-201),
TG- 429 (range 0-201),
HDLD- 31.2 (range 35.0-85.0),
LDHD- 150.3 (range 6.0-159)
My glucose, thyroid and iron levels were normal.
My doctor looked shocked when I told her I was a vegetarian. She then thought for a moment and said do you eat a lot of fried foods? I said well yes, I eat the veggie chicken and fried veggies. She then asked if I ate eggs and milk. I told her I do eat eggs and loads of cheese but, not much milk since I found I love soy milk.
She told me to cut out the fried foods, cheese,margarine,butter and eggs. Eat oatmeal everyday and lets see what happens.

So here I am borderline vegan now and it is fine, I don't mind it, although I miss cheese dearly. I am a goat cheese nut :)
I have been eating oatmeal everyday until now, just the thought of it makes me sick. I am so tired of oatmeal. I need another way please!
Also I read that grape seed oil is much better than olive oil. That is lowers bad cholesterol and raises good faster. Anyone ever use it? It is quite expensive so I wanted to get some opinions first.

One thing I didn't notice is that the boxed vegan chicken patties, nuggets ect like Morning Star Farms, Garden Burger have a breading on it which has to be fried to get the color. DUH!!! So now I eat only the grilled chicken and burgers and of course those most excellent riblets from Garden Burger they are the best.

So I guess what I am asking is what are other things I can do to get this down and the HDL's up the fastest. Just the thought of heat disease freaks me out.

Thanks everyone

[hoodedclawjen]

um... oatmeal.... hmmm. can you eat the oats in another form? like muesli, oatcakes, oatbread, oatflake cereal, use it to make a topping for a fruit crumble, etc. that might help a bit.

[Earthling]

I have really high cholesterol too. My consultant recommended Benecol. I don't know if it's available in the US (I live in the UK) but it's a yoghurt-y drink that reduces LDL and there's a dairy-free version available. I'm sure there are brands of it available everywhere. I don't really know other ways to reduce LDL except taking statins and cutting out animal fats. Did this doc put you on a statin at all?

ETA: When my nan was put on statins I did a little research and read that pecan nuts are good for cholesterol, but it wasn't from the most reliable source (can't remember where but it wasn't a medical text or anything). I asked her GP if it was just a myth and the doc said she didn't know but anything was worth a try.

[piratemoon]

Essentially, minimising processed foods will help in the long run. Salt contents in these foods can be a problem. Natural protein sources such as beans and lentils may help. I have also heard that amaranth is very good for this.

I am not a doctor though - you should read and research the types of food you should be eating.

Some people are just unfortunate. Aside from his cheese consumption, my Dad has one of the healthiest diets I know, and he still has hypertension and high cholesterol. Bad genes, sadly.

Hope this helps!

pirate x

[vyapti]

I can relate to your numbers only to the extent that they seem similar to what mine were.
Your LDL is a little low, but not too bad. Exercise to bring that up.
Your HDL is a little high, but not horrible.

Your triglycerides are really high. Triglycerides go up proportional to the saturated fat you eat. You say you eat loads of cheese (ad did I) and cheese is loaded with saturated fat. That, along with exercise, is where I'd start.

My cholesterol was 240 (as a vegetarian), with a break down similar to yours. I cut out cheese and eggs, and started exercising. In three months my triglycerides were normal and my total cholesterol was 157.

That's my uneducated, but somewhat informed opinion backed up by an intensive, double blind ... umm ... anecdote. Good luck

[loveallanimals]

Thanks to everyone.

We do have Benecol in America but not the drinks. They just came out with some chews that I will have to try out. They also have spreads I have never tried them.
I am going to switch my oatmeal to steel cut oatmeal and Quaker oat squares. Then switch back to keep from getting so sick of them. I cannot eat some raw nuts like pecans, walnuts as I have an allergy and my tongue swells and causes lots of pain. I am good with almonds though.

My doctor didn't put me on any medication. She figured as good as I am about my diet control I should be able to change up my eating habits and do it alone. She did tell me if that didn't work the next step is medication. So I am trying as hard as possible to get it down. I exercise regularly as I am a horse trainer and I am constantly doing something :) I am not overweight or anything I guess it was just all that crazy cheese hahahha

I also just read that processed sugar is bad for cholesterol so I purchased some raw sugar today, it is really good stuff.

Thanks again for all your answers it really helps.

[rabid_child]

An increase in fatty acids in the diet can help increase HDLs, so things like flax oil, ground flax seeds, walnuts, canola oil, hemp seeds will all help with that.
Eating oatmeal helps lower cholesterol cause it helps get it out of your blood.
On top of avoiding animal fats, avoid trans fats since they are really bad for cholesterol.

Even on a vegan diet my cholesterol is around 250, but my ratio is good, and my HDL tends to be up past 80. Oddly, for a while they were taking it monthly and it would jump up and down about 50 points a month with me not changing anything. Genetics are funny like that. I refuse to take anything for it at this time other than flax oil.

Raw sugar is still processed by your body the same way as white sugar (and brown sugar).

[jAded]

My sister, who exercises regularly, eats really well, hardly drinks and doesn't smoke, has high blood pressure and high cholestrol whereas her husband, who is very overweight and eats a high fat/high kilojoule diet and is completely sedentary suffers neither of these. Life is certainly unfair sometimes.

Really stupid question - does eating actual cholestrol raise your "bad" cholestrol or are saturated and trans fats the main culprits?

[SDgirl]

almonds

and do some cardio

[Earthling]

Really stupid question - does eating actual cholestrol raise your "bad" cholestrol or are saturated and trans fats the main culprits?

Both contribute to high LDL. :)

[Zoe74]

I hardly think a diet of only oatmeal would be healthy for anyone, high cholesterol or not.

[hoodedclawjen]

I hardly think a diet of only oatmeal would be healthy for anyone, high cholesterol or not.

only oatmeal? who is eating nothing but oatmeal? :confused:

[KatherineLynn]

I hardly think a diet of only oatmeal would be healthy for anyone, high cholesterol or not.



I have been eating oatmeal everyday until now, just the thought of it makes me sick. I am so tired of oatmeal. I need another way please!


Maybe loveallanimals' quote was taken the wrong way. Eating oatmeal every day probably means just for breakfast or something!

[hoodedclawjen]

^^^ you'd really hope so. there are some things that i eat nearly every day- but they're not the only things i eat. :D

[rabid_child]

Oatmeal three meals a day will cure anything!! That's why it's called oatMEAL.

Of course... oatmeal cookies also count for oatmeal :D

I also will put oat-bran in things (muffins, "wheat"loafs), and use oat flour in baking.

[Digger]

You can substitute oatmeal in lots of dishes that require breadcrumbs. I started using oatmeal in my homemade veggie burgers and they seem to hold together much better. You can also use oatmeal as breading for frying, put it in 'meatloaf', make pancakes with it, potato cakes, lots of stuff. I've never liked oatmeal on its own but I still get a full serving every day just using it in recipes.

[codemonkey]

I like my oatmeal with blueberries and flax seed. I eat it just about every day for breakfast. You could also get cereal made of oats. Or you can make oat muffins.

[acornlover]

I prefer oat bran, you make it like oatmeal, but it is just tastier to me
Also I make oat bran/banana nut muffins,

hmmm I need to go make some...

[brionon]

You can substitute oatmeal in lots of dishes that require breadcrumbs. I started using oatmeal in my homemade veggie burgers and they seem to hold together much better. You can also use oatmeal as breading for frying, put it in 'meatloaf', make pancakes with it, potato cakes, lots of stuff. I've never liked oatmeal on its own but I still get a full serving every day just using it in recipes.

You can't just leave it at that. I want that home made Veggie burger recipe NOW; er-please .

[tweedyfrog]

I eat salba every day, (chia) http://www.living-foods.com/articles/chia.html it is suposed to regulate cholesterol as well as blood sugar and unbelievably even lower blood pressure, I've been eating it for over a year now and have experienced lower blood pressure. amazing stuff.

some more info..

http://www.diabetic-diet-secrets.com/news/salba-chia-seed-newly-rediscovered-health-benefits..html

[Dirty Martini]

Lowering your triglycerides is probably your #1 priority, followed by lowering LDL & raising HDL.

Reducing your refined carb & fat intake (and overall caloric intake) will do wonders, which is why people recommend oatmeal (or steel cut oats & similar products) for lowering cholesterol.

And I'll echo the sentiment - cut out the processed crap. Eat more whole foods. Eat a ton of vegetables. Eat monounsaturated fats (which lower LDL & raise HDL). Avoid refined foods as much as you can (cereal that isn't whole grain, crackers, chips, bread that isn't 100% whole grain, cookies, cake, white rice, etc). If you eat pasta, buy whole wheat. If you eat rice, buy brown. If you eat cereal, eat Cheerios or other whole-grain ones (though they won't really keep you full, so you're better off with a protein fruit smoothie or something).

Being healthy is hard work, but it's better than having heart disease. :)

From the Mayo Clinic -
http://www.mayoclinic.com/health/triglycerides/CL00015

What's the best way to lower triglycerides?
Healthy lifestyle choices are key.

Lose excess pounds. If you're overweight, losing the excess pounds can help lower your triglycerides. Motivate yourself by focusing on the benefits of losing weight, such as more energy and improved health.

Cut back on calories. Remember that excess calories are converted to triglycerides and stored as fat. Reducing your calories will reduce triglycerides.

Avoid sugary and refined foods. Simple carbohydrates, such as sugar and foods made with white flour, can cause a sudden increase in insulin production. This can increase triglycerides.

Limit the cholesterol in your diet. Aim for no more than 300 milligrams (mg) of cholesterol a day — or less than 200 mg if you have heart disease. Avoid the most concentrated sources of cholesterol, including meats high in saturated fat, egg yolks and whole milk products.

Choose healthier fats. Trade saturated fat for healthier monounsaturated fat, found in olive, peanut and canola oils. Substitute fish high in omega-3 fatty acids — such as mackerel and salmon — for red meat.

Eliminate trans fat. Trans fat can be found in fried foods and many commercial baked products, such as cookies, crackers and snack cakes. But don't rely on packages that are labeled "trans fat-free." In the United States, if a food contains less than 0.5 grams of trans fat per serving, it can be labeled trans fat-free. Even though those amounts seem small, they can add up quickly if you eat a lot of foods containing small amounts of trans fat. Instead, read the ingredients list. You can tell that a food has trans fat in it if it contains partially hydrogenated oil.

Avoid alcoholic beverages. Alcohol is high in calories and sugar and has a particularly potent effect on triglycerides. Even small amounts of alcohol can raise triglyceride levels.

Exercise regularly. Aim for at least 30 minutes of physical activity on most or all days of the week. Regular exercise can boost "good" cholesterol while lowering "bad" cholesterol and triglycerides. Take a brisk daily walk, swim laps or join an exercise group. If you don't have time to exercise for 30 minutes, try squeezing it in 10 minutes at a time. Take a short walk, climb the stairs at work, or try some sit-ups or push-ups as you watch television.

[loveallanimals]

Thanks everyone!!
So much wonderful information.
One thing I wanted to rephrase is when I said I eat Oatmeal everyday. I eat it everyday for breakfast, I was eating oatmeal with cranberries in it and adding some vanilla soy milk to it for sweetness. It was killing me yea it is good but, after eating it every morning I needed a change So I purchased some Quaker Oat Squares cereal one in cinnamon and one in plain. I love it, I add a banana to it as well.
I get so confused about the different types of fats, unsaturated, mono etc.

I do not eat much margarine but which is the best other than the benecol? Just your regular store bought margarine.
What is the absolute worse thing a vegetarian border line vegan could eat? Biscuits? Cookies? Chocolate? etc.
What about no cholesterol eggs in the carton?

Again thank you for all the help it is terrific!

[vyapti]

Thanks everyone!!
So much wonderful information.
One thing I wanted to rephrase is when I said I eat Oatmeal everyday. I eat it everyday for breakfast, I was eating oatmeal with cranberries in it and adding some vanilla soy milk to it for sweetness. It was killing me yea it is good but, after eating it every morning I needed a change So I purchased some Quaker Oat Squares cereal one in cinnamon and one in plain. I love it, I add a banana to it as well.
I get so confused about the different types of fats, unsaturated, mono etc.

I do not eat much margarine but which is the best other than the benecol? Just your regular store bought margarine.
What is the absolute worse thing a vegetarian border line vegan could eat? Biscuits? Cookies? Chocolate? etc.
What about no cholesterol eggs in the carton?

Again thank you for all the help it is terrific!

The bad fats are saturated fats and, always, trans fat. Trans fat is manufactured by hydrogenating oil. Saturated is the fat that is solid at room temperature. It is almost always animal based, which for a vegetarian, means dairy. Palm and Coconut oil are also saturated. Non-Dairy Margarine will also contain saturated fat.

I gave up cheese because it is very unhealthy (8g or 9g of fat/slice and mostly saturated) and very tasty (hard to eat just a slice). That single change, along with daily exercise, brought my way to high triglyceride level into the normal range. Again, my untrained, opinion.

Good Luck

[codemonkey]

It's best to not have any margarine at all. If you can't live without it, Earth Balance and Smart Balance Light are good. The no-cholesterol-eggs-in-the-carton are just egg whites with color and flavor added. Egg whites would be a better choice and tofu would be an even better choice than that. It has more calories and fat, but it's healthy fat, and I think it's way more filling (and I think tofu scrambles taste better than eggs anyway, I used to eat Egg Beaters and then I stopped eating eggs and switched to tofu scrambles and it was like OMG where have you been all my life!)

Treats like cookies and chocolate aren't really bad as long is they're in moderation. If you're capable of just having one cookie, fine. Just have one cookie. But if you can't have one without eating the whole box, you should avoid them. Also, I would highly recommend making as much food from scratch as you can. For me, if I want to have a cookie, I have to get up, get a recipe, get out the ingredients, make the cookies and bake them before I'll let myself have one. 90% of the time, I decide that I really don't want to do all that work. And if I do make the cookies, at least I know exactly what's in them.