Need Help Lowering High Cholesterol using diet.

[crazycook]

I just got results of blood work and the doctor indicated that my overall cholesterol reading was high. Also, the bad cholesterol was too high as well. My fasting sugar reading was within the limits but closer to the high end of the scale. I'm not sure where to begin. The doctor said "strict diet" and that I should avoid "animal fats" and to exercise more. The exercise is a no brainer; the change in diet and recipes that fit into the new "diet" have me stumped. The doctor is making an appointment for me to see a nutritionist. In the meantime do any of you have any helpful suggestions on what to look for in a recipe; what to avoid. Does this mean totally BLAH food and no perks? (ie. snacks and sweets) If this has been addressed before at length, can someone link me up or suggest key words to search by? I tried a search on this forum for "high cholesterol" but it only turned up two threads. Any suggestions you may have will be greatly appreciated. I want to conquer this without having to resort to medication. Thank you for your time and consideration. http://www.cookinglight.com/bbs/smile.gif

[WeekendCook]

Crazycook,

Here is a good place to start:
www.americanheart.org/cholesterol (http://www.americanheart.org/cholesterol)

A registered dietitian will be able to help you with an eating plan that takes your tastes, preferences, and lifestyle into consideration, so I highly recommend it.

My cholesterol level has been on the high side for over 25 years, however, I have been able to control it well with exercise and diet. I don't feel deprived at all. You will still be able to enjoy snacks and sweets! I find the CL recipes are a great help. A registered dietitian will be able to help show you things to avoid, or good substitutions for foods that are high in saturated fat.

[Don]

I can identify with your concerns, because I was just diagnosed as diabetic. I have adjusted my diet over the last three weeks, and it was much easier than I expected. The real key is to be conscious of what you eat and to watch your portion sizes. (I made the mistake of having a Thai Iced Tea at lunch last week, and my blood sugar went to 700 which is the point at which a coma could occur.) The other thing to keep in mind is that starches can raise your blood sugar as much as sugars, so you want to eat them in moderation. I now eat half the mashed potatoes that I used to. You really don't have to deny yourself much. Just eat less. Last night at a Mexican restaurant, I ate half of what I was served and packed the rest home for lunch. Also, find some easy to use products that can bring a little joy into your life, whether they be sugar-free snack bars, or my absolute favorite, Breyer's No Sugar Added Neapolitan ice cream. (I am craving it right now just thinking about it!) I know it sounds daunting at first. But once you get the swing of things, it's much easier that you think. My dietician was a tremendous help. Most people need an individualized plan to match their needs. And don't forget to eat plenty of green veggies! Good luck!

[RobinC]

Crazycook, thanks for posting on this topic. I am in the same situation as you - just got bloodwork back last week that shows high cholesterol, and the Dr. said I am borderline for needing medication. http://www.cookinglight.com/bbs/frown.gif I feel clueless on what to do. My first step is to see a dietitian, strongly suggested by my Dr. I've also developed high blood pressure in the past year (I am only 30) After questioning my parents on who I have to thank for the "great" genes, I've found out that we have a definite family history of high blood pressure and high cholesterol.

Diet and exercise has been a BIG challenge for me, as I've been on the road for work since September. I am eating out about 4 - 5 days a week. I am getting really tired of eating salads because it is the only safe thing I can find on menu. whine...whine...whine... http://www.cookinglight.com/bbs/tongue.gif

[RunnerKim]

That's excellent that your Dr. is referring you to a Dietician - my Mother-in-law was just handed some poorly photocopied lists of good and bad foods. Totally freaked her out.

My understanding is the biggest thing you need to keep tabs on is saturated fat - which is highest in animal products (meat, cheese, sour cream, ice cream, etc). For a 2000 calorie diet it's generally recommended that no more than 10% come from saturated fat (or 22g) - which is also roughly a third of your overall fat intake (30% or 67g). Cooking Light (and product labels) list saturated fat so that will make it easier. Your dietician might recemmend lower numbers for you - the ones above are the "standard guidelines."

Eat more fish (even though salmon is not a low-fat food - less than 30% fat from calories - it's good fats); soy products; fruits and veggies; beans; flaxseed...

Kim

[SusanT]

You'll probably find out from your nutritionist that you need to control the saturated fats in your diet. Most of dietary saturated fats come from animal products which is probably why your doctor warned you about animal products. You can still eat all sort of great food!

Look for recipes that don't use butter, whole milk or lots of meat. Don't buy lots of processed crackers or baked goods. They typically use lots of saturated fats. Olive oil and canola oil is very heart healthy.

Exercise is effective for raising your HDL (good) cholesterol. Although my cholesterol is borderline high my HDL/LDL ratios are very favorable and my doctor isn't concerned.

Do take this seriously. I've seen my father and father-in-law struggle with heart disease and it's limited their lives on a daily basis. The American Heart Association has a very helpful website and some really good cookbooks. Some of my favorite dishes are from AHA cookbooks.

Take care of yourself!

[Karen M]

Don't forget about avoiding "hydrogenated" fats like shortening and margarine. I've heard that those are as bad as animal fats.

[ANNIE]

Originally posted by crazycook:
I just got results of blood work and the doctor indicated that my overall cholesterol reading was high. Also, the bad cholesterol was too high as well. My fasting sugar reading was within the limits but closer to the high end of the scale. I'm not sure where to begin. The doctor said "strict diet" and that I should avoid "animal fats" and to exercise more. The exercise is a no brainer; the change in diet and recipes that fit into the new "diet" have me stumped. The doctor is making an appointment for me to see a nutritionist. In the meantime do any of you have any helpful suggestions on what to look for in a recipe; what to avoid. Does this mean totally BLAH food and no perks? (ie. snacks and sweets) If this has been addressed before at length, can someone link me up or suggest key words to search by? I tried a search on this forum for "high cholesterol" but it only turned up two threads. Any suggestions you may have will be greatly appreciated. I want to conquer this without having to resort to medication. Thank you for your time and consideration. http://www.cookinglight.com/bbs/smile.gif

[ANNIE]

I was confused how to reply and crazycook's message got posted by mistake. I have been reading these posting on the board over three years and never replied till now. Then I was 47 married 1-1/2 years when I had 3 strokes and had to adjust my lifestyle drasticly. Sorry for any misspelled words. I was told that I had to go on a stict low-fat/low salt diet which was hard at first but as time went on I got good at doing this now I was told by my cardiologist That I might be borderline diabetic. Sometimes my blood sugar is low normal/sometimes high normal. So now I don't know what to eat but,
I know that that I have part of the problem under control because of my Stict Diet. I was now told not to have granulated sugar also curb excess starches as they turn to sugar. Eat high fiber. This is taking some adjustment. The dietition is a good choice. I have to go to have another test then I guess they will send me to a dietition. again excuse my spelling as this was from my previous problems.

[funnybone]

Go the the following discussed already in the "Healthy Living" posts:
http://www.cookinglight.com/bbs/Forum2/HTML/000396.html

[Sara Emily]

In addition to all the excellent advice you have been receiving here plus that which you will receive from your nutritionist, may I suggest that concentrating on consuming more foods high in SOLUBLE fiber is a good and PAINLESS way to begin? Research has shown that regular servings of foods high in soluble fiber can improve the ratio of good to bad choles. by 17%

As Phoebe has been so gracious to remind us, you can't get much better than beans (legumes!) for countless reasons, and there are so many delicious ways to eat them. http://www.cookinglight.com/bbs/biggrin.gif
Oatmeal, barley, and a whole host of other foods will also provide the soluble fiber, that turns into a sort of gel-like substance in your body, capturing some of the cholesterol and carrying it out for elimination.

It's hard to relearn eating and cooking habits and to change exercise patterns, but think of all the GOOD you'll be doing for yourself IN ADDITION TO lowering your cholesterol level! You'll feel better, diminish your risks for many types of cancer and other diseases, and so much more! Plus, you'll love the changes so much that you'll soon become a FANATIC like the rest of us!! I wish you the BEST! Let us hear from you about your progress! http://www.cookinglight.com/bbs/smile.gif

[crazycook]

Warning! Long response. A BIG heartfelt thank you to all who replied; for your well wishes, concerns and excellent advice. http://www.cookinglight.com/bbs/smile.gif I'll be meeting with the nutritionist soon and will certainly report back on her/his recommendations and my progress.
WeekendCook: I've visited the website and I have bookmarked it for future reference. I read through some of the information on the page and it is quite informative.
Don: Watch those Thai Iced Teas--they pack a dangerous punch! The doc said that my blood sugar was within the normal range. It was however fairly close to the upper limit. I am concerned that if I don't watch my sugars/starches as you suggested in your post, I can end up developing type 2 diabetes. He did say I was insulin resistant which does predispose me for that diagnosis as well.
RobinC: I'm glad that the advice provided here will also help you out as well. It's wonderful knowing that complete strangers can take an interest in another's well-being. I hope that you too will be able to lower your cholesterol/high blood pressure through a modification in diet. Any information that I receive, I will be very happy to pass on, if you like. http://www.cookinglight.com/bbs/smile.gif
RunnerKim: I know that I am going to have to educate myself on all the terminology(learning which is a "good" fat and which is a "bad" fat) and also, learn to read labels and the nutritional information provided with recipes from now on. I was very pleased that my doctor suggested that I see a nutrionist. I'm hoping that the nurtionist will lay out a specific plan as some of you have suggested they do. I'm one that needs the definite guidelines to follow.
SusanT: You are absolutely right; I will most definitely take this seriously. I am a mother of two great kids and I certainly want to be here for them, for a very long time to come. [I have a lot more nagging left in me http://www.cookinglight.com/bbs/wink.gif ]
Karen M: Thanks for suggesting that I lookout for hydrogenated fats as well. Understanding the difference between all the fats and which to have and which to avoid is going to be a bit of work for me. I will do it though http://www.cookinglight.com/bbs/smile.gif
Annie: I'm happy to hear that you are getting your cholesterol problem under control. It's reassuring to know that others can successfully make a positive change to better health.
Funnybone: Thank you for the link to the posts in the Healthy Living forum. I probably should have posted my concern there; it's just that I've only visited this forum and suppose(odd as it may sound) felt more comfortable posting here. I have seen very little negativity here which is so comforting. It makes it so much easier to pour your heart out(even if to complete "physical" strangers).
Sara Emily: Thanks for the heads up on the soluble fiber. It is a change I can make and quite happily http://www.cookinglight.com/bbs/smile.gif I love so many whole grain products already and the fiber rich veggies and fruits. I just have to incorporate more of them, I guess. I'm looking forward to joining the group of "Fanatics" here on the BB. http://www.cookinglight.com/bbs/wink.gif

[Grace]

crazycook,

I don't have any additional advice to give you, but might I APPLAUD you on your desire to try and help yourself without using drugs. I have nothing against drugs, if they're really necessary, but I see soooo many people continue their terrible habits and just take lots and lots of pills to "fix" the problems their poor lifestyle habits cause.

What you're doing now requires WORK. Research time and energy, and work to learn a whole new way of living. And it is WORK! It's a process, and you'll get there. The fact that you are willing to go to the trouble to ask the questions, and look for the answers means you will find them. And again, let me say GOOD FOR YOU!! I admire you! I hope you are able to get your cholesterol back into the normal range, and I know that you'll feel so much better just in general when you know you are eating right and excercising.

And don't worry, especially with CL's help, your healthy diet needn't be even remotely BLAH!

I too, join the rest of everyone here in saying I sincerely wish you the best!! Good Luck, and I too, will be looking for your progress!

[crazycook]

Hi Grace:
Thank you for your encouraging words and vote of confidence. You all are a very special group of people! http://www.cookinglight.com/bbs/smile.gif