WOOHOO!! Cholesterol #s and some tips

[Goldenrod]

Hey everyone!

(Sorry this is so long!!)

I got some bloodwork back today, and I am ONE HAPPY CAMPER!!

First, let me show you the #s, and then I'll tell you what I've been doing differently. I have 3 sets...

November 2006:

Total cholesterol: 206
HDL: 68.9
LDL: 126
Triglycerides: 55
Risk Factor: 2.99

July 2008

Total cholesterol: 195
HDL: 59
LDL: 123
Triglycerides: 65
Risk Factor: 3.3

March 2009:

Total cholesterol: 175
HDL: 91
LDL: 77
Triglycerides: 33
Risk Factor: 1.9

There is SO MUCH CONFUSING INFORMATION out there about cholesterol, but it seems that the latest tells us we generally want low LDL, low triglycerides, and high HDL. (The total doesn't seem to matter much, as long as the ratios are right.) (If I have any of this wrong, please, somebody say so, so nobody gets the wrong info here.)

Now here's the part about what I've been doing...
But before I get into it, let me make sure I say that everyone is different. What has worked for me may not work for you. Our bodies are so unique, that we can't compare others' experiences to our own, but I *do* think we can certainly learn something. So, in that spirit, here's my "story."

HOW, you ask, did I get the HDL up, the LDL down, the tri's down, and the total down?

Simple: I stopped worrying about cholesterol and fat! I also cut out most of the frankenfoods and LC junkfoods.

In 2006, I was low-carbing, but nowhere near as strictly as I have been in the past 2 years or so. I would eat pretty much anything, as long as it was low-carb. Didn't really matter how processed it was. And I was much more liberal than I am now. At that time, I was very much low carb, but more in the sense that it was LC compared to the typical American diet, KWIM? For example, if I went to Outback, I would have double broccoli instead of a potato, but I would have a few pieces of the warm brown bread they serve. I ate cold cereal now and then, that sort of thing. I was relatively low carb, but not like I am now.

Summer of 2008, I had just come back from Iraq, and was in great shape. I managed to LC very well out there. BUT...and I think this is an important point...I was eating A TON of salad, and nowhere near as much fat as I'm eating now. Most of my protein came from canned tuna and cold cut-type roast beef. My fat came mostly from full-fat salad dressings (soybean oil-based), eggs, and cheese. I did have fruit about twice a week (usually a peach or plum), and twice a week a slice of fresh-baked bread. I was working out like a champ, and I think it allowed me to be a little more liberal with my food and still lose a little.

Fast-forward to now. I had put on a few pounds in the fall, despite the fact that my diet was pretty similar to what I had been eating in the desert. It wasn't the same, of course, but I felt like it was similar enough that I didn't know WHY I had gained a little. I'm still not 100% sure why, but I think it was the physical manifestation of my mental state. I was slightly depressed (unemployed, not having much luck with the job search, etc), and at this point, I believe it affected my weight even though I hadn't changed my diet much and was still exercising just as hard as I was while deployed.

I wanted to get those pounds off, and continue losing more, as I'm still not "happy" with my body. (Although I'm proud to say I'm closer than I've ever been!) I'd read a few threads here where people reported losing better with more fat. I thought I needed to up my protein as well, since I realized I probably wasn't eating enough protein to keep up with the weight lifting I was doing. So I did both. I started eating more protein *and* more fat. And I didn't worry one bit about saturated fats or cholesterol. I also cut back on veggies. I used to eat a TON of veggies. All non-starchy, of course, but now that I've seen the results I've gotten with all these other changes, I wonder if I was "filling up" on all those veggies and not leaving room for more fat and protein, which is what seems to be the key for me.

I've been consuming a generous amount of eggs -- usually hard-boiled with mayo and hot sauce. I've been eating plenty of butter, cheese, and have increased my intake of red meat and other animal proteins. (LOL...I joked with my mother that everyone else is trying to eat less red meat, and I'm trying to eat MORE.) I use heavy cream in my coffee, but only about 2 tbsp a day. I use full-fat salad dressings. (Trying to get myself off so much soybean oil, but I can't seem to find a good alternative for creamy dressings like blue cheese and ranch.) I started adding coconut oil in August. I don't use a ton of it. Probably about 2 tbsp a day, but not every day. Sometimes I use it in coffee, sometimes I eat it right off the spoon. (And I use it on my skin.) The only oil I cook with now is EVOO, and I cook everything in it -- fish, pork, red meat. I eat liberal amounts of almonds, walnuts, and pecans, with limited amounts of peanuts and cashews. (Major portion control issues with those last two...especially PB, but I know I'm not alone there!)

I'm a butter snacker. But you want to hear something really crazy? I don't usually just eat butter all by itself, although it *does* happen now and then. What I've been doing sometimes (and I can't believe I'm admitting this) is "dipping" almonds in butter and eating them! I take an almond, scrape it along a stick of butter, and then eat it! (btw...I'm using Kerrygold Irish butter [salted], in case any of you read the "butter snob" thread from a few days ago. But I've done it with store-brand butter and Organic Valley, too.)

My point is, I do not fear fat. I do not fear animal fat. I do not fear dietary fat or cholesterol. And not only has my bloodwork improved, but the weight I had gained in late fall is gone, and he took a friend or two with him! (I got under 135 for two or three days, but I seem to bounce between 134.5 and 136, so I haven't changed my stats yet.)

Again, YMMV. This is my experience. I just wanted to share it because I think there are very few doctors out there who would believe these numbers if I told them what I eat on a regular basis. I feel bad for the people who are living on fat-free foods and bran cereal that tastes like cardboard, and have given up everything delicious b/c their doctors swear up and down that *that* is the key to lowering cholesterol and preventing heart disease.

Low-carb works, folks. The proof is...well...in the proof!!


P.S. For anyone really well-versed in this stuff, I wonder if my cutting back on the LC junk has helped, too. (Particularly hydrogenated oils.) I've been reading that cholesterol is our repair substance, and about the roles of LDL and HDL. One author explained that HDL carries cholesterol *away* from damaged tissue, and LDL carries it *toward* it (where it is used for repair). HDL and LDL are *not* cholesterol; they are lipoproteins that transport cholesterol, b/c cholesterol is not water-soluble and therefore can't be carried effectively by the blood (which is a watery environment). This author said that calling HDL "good" and LDL "bad" was like calling an ambulance that drives a patient home from the hospital a "good ambulance," and one that drives a patient *to* the hospital a "bad ambulance." It was one of the best explanations of the role of cholesterol I've come across so far. Very educational.

Anyway, what I'm wondering is if my #s have improved because I'm eating a lot less of the junk that would *do* damage -- the trans fats and PUFAs, so I don't have a lot of LDL hanging around repairing said damage. Just a theory. I LOVE learning about this stuff.

[Charski]

WOW, girl! Where to start....

First, let me say a big THANK YOU to you and all our other Armed Forces personnel for putting your personal life on hold to serve our country.

Second, let me say CONGRATS on your GREAT-LOOKING lab report! I'm not an expert either but the proof is most definitely in the pudding - LC, HIGH FAT pudding. It all looks great to me.

And last, how wonderful that you are educating yourself, and in so doing, sharing with our community here. I bet a lot of peeps here will say, "A-HA!" after reading your post.

Don't you just LOVE this WAY OF LIFE!

[zizi]

CONGRATS!!!!!!!!!!

[Cap57]

Awesome post!!!
Congrats on your success! I think you are right on target with everything you said. There is such misinformation about cholesterol levels out there, (although I've learned so much from the boards here). Your post will help educate many newbies who have been brainwashed by the conventional medical line of "low fat is good, saturated fat is evil." The more whole non-starchy foods we eat, the better, and when you do that, you do not need to limit your intake of natural fats. I agree that total cholesterol doesn't tell you much, and that you need the breakdown. I saw my bloodwork initially improve on LC, then take a nosedive when I stopped LCing during a stressful year at work. Once I came back, my HDL went back up, and LDL and triglycerides both came down, even as my total cholesterol # went up. It's because my HDL is higher than my LDL, as is yours. That's a good thing!

KUTGW!

[snowmop]

Wow Goldenrod!! Great post!!!

[daisyHair]

What a fantastic post. I really enjoyed reading what you DO. It's good to have info like this, especially for the new people coming to LCF.

I too want to thank you for serving our country! Glad you are back safe.

I have also given up all LC "junk".. Except maybe EAS shakes, and I am working on those!

Thanks again Goldenrod.
Great read!

[KellyMarie38]

I would LOVE to have your HDL number LOL I had a triglyceride level of 12 once when I was eating more fat. I will have to add more fat in to my diet. I am a veggie lover and LOVE my salads but I have to admit, I lose faster when I eat meat. My HDL is harder to get up for me. I am hoping to see an improvement this year. I think my tri's last check were 50 something. I think I"ll have the doc check my numbers next time he checks my vit D level. Awesome numbers! Thanks for reminding me that more fat does work better for me. I've been dying for some steak, I might just have to go get some today. LOL

[krittermom]

Thanks so much for posting this Goldenrod!

Do you watch your portions at all?

[wannabethin55]

Congratulations! Thanks for sharing this! My DH worries that this new way of eating for me is dangerous. Can't wait for him to see your results!

[disgal]

great job goldenrod!!

And I recently read in a book (by a doctor) that the LDL number is the only one that ISN'T measured.....it is calculated by a formula.

The formula is LDL = Total Chol. - HDL - TG/5

TG is Triglycerides and it's divided by 5(didn't know if you could see that).

NOW THIS IS THE IMPORTANT PART: Do you see how the TG are divided by 5 always? Now, what if your TG is 100 and you divide it by five.....you get 20. OK. What if your TG is 50(which is a lower number and everyone agrees you want a LOWER number, right?).......you get 10.

Think about it. As your TG level goes DOWN (which is good), a SMALLER number is being subtracted from the Total chol. to get your LDL.

So.........it's possible to lower your TGs but get a higher number for your LDL.

This is why some are getting higher LDL numbers when using Coconut oil but their TGs are going down. KEEP the CO going.....it is good to have lower TGs. I think there have been threads on this about people not using CO anymore because of higher LDL numbers.

***This whole thing was mind boggling to me. I didn't know this! I'm learning more about this and how not all LDL are created equal (there are different kinds) but the thing to remember is......we should be paying most attention to HDL and TG. He says the TG to HDL ratio is most important and you want to keep this at or under 2.

Goldenrod, your ratio is like .362. That is awesome!!

I found this on yourmedicaldetectives.com..... "It is now believed that the triglycerides/HDL ratio is one of the most potent predictors of heart disease."

I know it's a little technical, but it's really important to understand these numbers. It has really opened my eyes.

[LadyJulieAnn]

Great post! I don't fear fat either, and I get a kick out of telling people that my blood work improved significantly by eating lots of fat!

[Stevie Renee]

I love it!

Kudos to you and thanks for not fearing the fat!

[fawn]

Amy I do believe that your discontinued use of the low carb frankenfoods most particularly with trans fats/hydrogenated oils have contributed to a better cholesterol ratio.

Congratulations! You're such an awesome contributor.

YouTube - The Cholesterol Lie: What Your Doctor Doesn't Know

[Goldenrod]

Thanks for taking the time to read my post, everyone!

**Here's the article I mentioned -- the one that explains about HDL and LDL, and lots of other great info. It's long, but worth every minute you'll soend reading it. I guarantee you will not fear dietary cholesterol after you read it. When you're done, go make yourself some scrambled eggs -- cooked in butter!

Cholesterol: Friend Or Foe?

Originally Posted by daisyHair

I have also given up all LC "junk".. Except maybe EAS shakes, and I am working on those!

I've eliminated *most* processed stuff, but I'm no saint. I still have EAS protein bars (but only 1 or 2 a week, and always just before or after a workout -- and usually only 1/2 a bar at once...that's why they last me so long.) I also protein powders that have acesulfame-K and a bunch of other "unfamiliar" stuff in them, but I'm slowly making the transition to Jay Robb's brand, which is about as simple and non-junky as you can get. And I keep a few different kinds of Russel Stover SF chocolates around, but I really only have about 1 piece a week, when I'm really wanting some chocolate. (And even then, I usually just eat "real" chocolate -- 85% dark Lindt.)

Originally Posted by krittermom

Do you watch your portions at all?

Nope. BUT...fat and protein seem to be self-limiting for me. (I eat what I consider pretty small portions, but not because I measure them out and purposely *try* to eat fewer calories or a small portion...it's just what satisfies me now. And if I'm really hungry, I certainly don't skimp.) I have to admit, though, it took me FOREVER to get to this point. It took quite a while for me to learn to read my body's hunger and satiety signals. Pre-low-carb, my signal to stop eating was that I was in pain! If I could not eat another bite, that's when I was done. Now, I'm able to stop when I'm *content.* Not "stuffed," but not still hungry, either. Never stuff yourself. The food's not going anywhere. Stop when you feel like you still have room for a little more. Then get up from the table and go do something else. Most likely, you'll find you've had enough. And if you're still *truly* hungry, you can go back and finish what you left behind. A lot of us eat too much just because "it's there," and we're sitting at the table, looking at it.

I recently heard about a Japanese concept called Hara-hachi-bu. It means something like "Eat until you are 80% full."

I think low-carb is the key to feeling satisfied on smaller portions, without even trying. Think about it -- back in the day, I could eat bowls and bowls of pasta. At the Chinese buffet, I packed food away like champ. I could eat a family-size bag of chips in 2 days, all by myself. But right now, I couldn't imagine eating six chicken breasts in one sitting, or four steaks, KWIM?

I don't watch portions. I mentioned in another thread a while back that I honestly have no idea how many calories I eat. No clue on the grams of fat, protein, or carbs. I'm sure it would help me get these last few stubborn pounds off if I started to track my food, but to be honest with you, I can't be bothered. There are so many successful maintainers here who swear by tracking everything, and I have a lot of respect for them. Personally, I could never do it. IMHO, counting every last gram, ounce, and tbsp just sucks the fun out of everything. I love food. I love eating. I refuse to turn something so wonderful into a science project or a calculus exam. I think this also turns some people off of LC. Eating becomes something to fear, food something to dole out in exact quantities, like you're assembling a nuclear weapon or something. Who wants to do that? Eating is one of life's simple pleasures. (BUT...I don't want to discourage anyone else from doing this. I think it can be quite helpful, especially for people who are stalled. Some people are amazed at what they "discover" when they see the numbers and proportions worked out in front of them. I, for one, am not willing to bother. I've upped the fat and protein, and cut back on veggies, and this seems to have gotten my loss started again, even if it's still slow.)

Originally Posted by wannabethin55

Congratulations! Thanks for sharing this! My DH worries that this new way of eating for me is dangerous. Can't wait for him to see your results!

Thanks! Yeah...this WOE is sooooo dangerous that my bloodwork is BETTER for living it. What's dangerous is doctors rushing to put people on meds instead of giving them a chance to correct things for themselves through diet -- FOR FREE. (Well, food costs money, but you'd be buying food anyway...I mean free in terms of no money winding up in the pockets of big pharma and those same doctors, who might wind up at an all-expense paid vacation/"conference" in some exotic locale, sponsored by the pharma companies.) But I'm not a conspiracy theorist or anything!

Originally Posted by fawn

Amy I do believe that your discontinued use of the low carb frankenfoods most particularly with trans fats/hydrogenated oils have contributed to a better cholesterol ratio.

I think you're right. Based on what I've learned about all this stuff, it makes perfect sense that ditching those junk fats and oils would have this effect.

And now I'm off to watch the video you posted!

[Goldenrod]

Originally Posted by Cap57

There is such misinformation about cholesterol levels out there, (although I've learned so much from the boards here). Your post will help educate many newbies who have been brainwashed by the conventional medical line of "low fat is good, saturated fat is evil." The more whole non-starchy foods we eat, the better, and when you do that, you do not need to limit your intake of natural fats.

YEP!! It is WONDERFUL to be able to eat bacon, steak, chicken WITH THE SKIN, butter, walnuts, macadamias, etc., and not feel guilty or ashamed, but instead, to feel like I'm giving my body exactly what it was designed to thrive on.

Originally Posted by disgal

I found this on yourmedicaldetectives.com..... "It is now believed that the triglycerides/HDL ratio is one of the most potent predictors of heart disease."

I know it's a little technical, but it's really important to understand these numbers. It has really opened my eyes.

Great post, disgal. I am simply STUNNED at the amount of misinformation out there. It makes me furious, especially now that I'm more aware of the economic implications of our generally horrible health in the U.S. -- who's paying for so many of those prescription drugs? Good ol' Uncle Sam -- i.e., me and you, the lil' ol' taxpayers. How about we stop subsidizing corn and soybeans and start subsidizing grass-fed beef and truly free-range poultry? (Hey, a girl can dream, can't she?!)

[beritz]

Thanks for your post Goldenrod. I think I may be struggeling a little because I have been eating larger salads and more veggies. Now I know, no one ever got "fat" from eating salads and veggies but if I fill up on them first then I eat less protein and fat and I don't stay as satisfied. Really something to be aware of.

[JONAH'S GRANNY]

Subscribing to the post. Thanks

[Goldenrod]

Fawn -- minus the pitch at the end, that was A GREAT VIDEO!! It was pretty much the video version of the article I linked to from the Weston A. Price foundation. I love how simple the explanations of HDL and LDL are, and especially the clarification on the fact that LDL and HDL ARE NOT CHOLESTEROL!

I have to say, the best benefit of being unemployed right now is the free time I'm able to spend reading about all this. My body is already thanking me! (And I hope one day, other people will thank me, too...once I get moving on a nutrition degree!)

[AMonkey]

Golden, thanks so much for your service and the post. You're an inspiration.

I started using statins based on doc's recommendations. My good cholest and tris were great. I wanted to do the "right" thing - so consented. Two weeks after starting treatment, I started getting killer calf cramps, and stopped.

I've been low carbing since October, but I have grabbed small amounts of bread, pastries, chips here and there (thinking - oh, what could this hurt). I'm back on the right track but do eat zero carb jello, and drink diet soda. I'm wondering if these things are just as damaging as the foods I consider to be frankenfoods.


Thanks again,
Annette

[fawn]

Annette, you will always be better served with whole fresh foods and pure water, as well, herb teas. It's a transition! You can do it!!

Congratulations on your decision to discontinue. Muscle wasting is a side affect of some of these meds.

Take your fish oil, flax, coconut oil, butter, eggs, will all increase your HDL.....

Sugars are the worst thing for cholesterol

[Goldenrod]

Originally Posted by AMonkey

Golden, thanks so much for your service and the post. You're an inspiration.

I started using statins based on doc's recommendations. My good cholest and tris were great. I wanted to do the "right" thing - so consented.

If your cholesterol profile was good, how did your doctor justify it to you to go on a statin? Just curious.

I swear, more and more, doctors are "inventing" illness just to prescribe meds.

[kevinsblondie]

Thank you for your post!! I just got blood work back after 2 months of low carbing. My triglycerides went down over 200 points, but my ldl went up about 10 points. I see in your message why that could be!! I was really worried, but couldn't figure out where the extra cholesterol was coming from. I have noticed also that I have lost more weight eating more fat. I try to get it only from chicken, turkey, almonds etc.. Thanks again for easing my worries a little.

[KellyMarie38]

My triglycerides went down over 200 points....

congratulations my caps button is broke sorry for all the small letters

[Songwriter]

Have no fear if lower tri's are here!

[AngelaL]

Great news!!

More reason not to fear animal fat. This is a very dry, but also very well documented article questioning America's fascination with Margarine and oils to replace natural animal fats

The Oiling of America

I used to have a very lengthy post regarding my own cholesterol journey with Atkins (my cardiac risk went down substantially) but it has been lost through various board changes.

Once again, congrats. An HDL > 60 is actually a "negative" risk factor for coronary disease.

[AMonkey]

My Bad cholesterol, and the total was over the standard limit - so she said I needed the meds. (I have the numbers written down somewhere).

Originally Posted by Goldenrod

If your cholesterol profile was good, how did your doctor justify it to you to go on a statin? Just curious.

I swear, more and more, doctors are "inventing" illness just to prescribe meds.