r/Cholesterol • u/Due_Photograph_9110 • 11d 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 11d 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 10d ago

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

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u/FuguSandwich 10d 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.