How much can I reasonably lower my cholesterol?
My cholesterol is 250. Doc says to go on a diet and start exercising. I am on a diet rich in fruits, veggies, fish, grains, and nuts and have cut out sweets and fatty foods altogether (and most dairy). I am also exercising 30 min a day and taking fish oil and garlic supplements. How much can I expect to lower my cholesterol in 6 months? I am 30
At age 30, when metabolism is still very high you can expect to make you total cholesterol numbers below 200. This is reasonable and pretty realistic. However you should realize the whole scope of that effort. Meaning no red meat, no ice cream, no cheese, no shrimp, no Buffalo Wings, etc.
Exercises which your are doing should be on a regular base – at least 4 times a week with a minimum duration of moderate cardiovascular activity of 30 minutes.
Only combination of strict diet and exercises will make a difference.
Assuming you’ve already mage a blood work and your total cholesterol numbers are 250, follow your diet and exercise for 6 weeks, then make a control blood work, and you’ll see the difference. But again, it should be a strict diet and strict sport regiment. If during these 6 weeks you’ll have a cheeseburger once in a while, and you’ll skip a (very busy) week of treadmill, trying to make it up next week – do not expect anything.
http://www.cholesterol.medgrip.com
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best thing to do is walk work out its much of a relief cheerio’s do help if you are working out and burning fat
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Hi Ignatius,
You have made some good changes. Here are some additional steps to consider:
1. Know your numbers
You need to know your LDL, HDL, and triglyceride levels to determine appropriate actions. The most effective way to raise HDL is not necessarily the best way to lower LDL.
2. Evaluate your lifestyle
Know risk factors you can change and those you cannot.
3. Balance your fats
Reduce unhealthy saturated fats in your diet and replace them with heart healthy unsaturated fats.
4. Be active
Physical activity lowers triglycerides and raises HDL (good) cholesterol.
5. Eliminate trans fats
Trans fats raise LDL (bad) cholesterol, lower HDL (good) cholesterol, and raise triglycerides.
6. Understand triglycerides
Triglycerides are impacted the most by your simple sugar and alcohol intake.
7. Increase dietary fiber
You need 25-35 grams of dietary fiber daily, especially soluble fiber.
8. Add omega 3 fatty acids
Omega 3 fatty acids are involved in the regulation of heart rate, blood pressure, and blood clotting.
All the best,
Lisa Nelson RD
http://www.lowercholesterolwithlisa.com
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You can expect to lower it up to 15% with diet after tht if its still too high you need a Statin
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GP
Your overall desired level should be below 200 mg/dL, 200 to 240 for a borderline level and total
risk above level 240. This is just for your overall levels. When it comes to breaking it down to
each individual level, your doctor can best explain those to you.
There is a free ebook called: "how to lower your cholesterol" it has great diet tips that can help you get to the level you need to be healthy.
You can download the free book here:
http://bit.ly/cholest
References :
http://bit.ly/cholest
At age 30, when metabolism is still very high you can expect to make you total cholesterol numbers below 200. This is reasonable and pretty realistic. However you should realize the whole scope of that effort. Meaning no red meat, no ice cream, no cheese, no shrimp, no Buffalo Wings, etc.
Exercises which your are doing should be on a regular base – at least 4 times a week with a minimum duration of moderate cardiovascular activity of 30 minutes.
Only combination of strict diet and exercises will make a difference.
Assuming you’ve already mage a blood work and your total cholesterol numbers are 250, follow your diet and exercise for 6 weeks, then make a control blood work, and you’ll see the difference. But again, it should be a strict diet and strict sport regiment. If during these 6 weeks you’ll have a cheeseburger once in a while, and you’ll skip a (very busy) week of treadmill, trying to make it up next week – do not expect anything.
http://www.cholesterol.medgrip.com
References :
Using just a general diet that is healthy, you will not see much imorovement form my experience. Try eating oatmeal, spirulina or other foods that specifically lower cholesterol.
References :
http://www.collectivewizdom.com/SpirulinaAncientFoodThatLowersCholesterol
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