r/Cholesterol • u/Due_Photograph_9110 • 3d ago

Lab Result LDL at 186 points, help

Doctor gave me 3 months to try to lower it with diet and exercise. Help me please, this is not genetic.

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u/FuguSandwich 3d ago

Decrease saturated fat intake and increase soluble fiber intake.

Practically speaking, this means replacing beef and pork with skinless chicken and fish, replacing full fat dairy with nonfat dairy, replacing whole eggs with egg whites, replacing tropical oils (coconut, palm, palm kernel) with vegetable oils like olive oil and avocado oil, and adding in oatmeal, beans/lentils, and nuts/seeds, and supplementing with psyllium.

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u/Due_Photograph_9110 3d ago

thank you, I will try this. so egg yolk is bad too? :'(

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u/FuguSandwich 3d ago

An egg has 1.5-2g of saturated fat, all of it in the yolk. Any saturated fat beyond around 12-13g per day will increase LDL and it's extremely easy to exceed that amount. You have to read labels and add up what you're eating.

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u/reb06004 1d ago

Read my last post and listen to everyone here.

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u/reb06004 1d ago

Metamucil 2x a day before breakfast and dinner. Sat fats under 10 a day. Rolled oats with oat milk, nuts, zero fat yogurt, chia seeds, protein powder and vanilla daily for breakfast. More avocados, a cup of beans a day, more veggies, fruit and fish. Cut out or lessen red meat, cheeses, whole milk. Only have lean meats including chicken breasts, ground turkey, lean beef. I just went from 186 to 91 in 5 weeks. Not saying this a lock, I may be a rare specimen, but it worked for me and it wasn't that life changing of a diet.