1

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How can I safely and quickly (within 2 months) lower my total cholesterol?

Answered on August 19, 2014
Created September 12, 2012 at 10:37 PM

I can qualify for a much greater benefit with my employer if I can bring my total cholesterol to under 150 or my LDL under 80. My last screening was Oct 28, 2011 and my total was 184:HDL at 72 and LDL at 101. At that point I had been eating paleo for about two months, after having followed a fairly healthy-by-CW-standards diet for years.

My current diet relies a lot on eggs, ground beef, (Not always grass fed), lots of salad veggies, sweet potatoes and squash for carbs, occasional fruit, coconut products, very little dairy, and chicken breast. I also take fish oil, vitamin D, vit C, a probiotic, and astaxanthin. I drink about three cups of black coffee daily.

What diet and/or supplements do you recommend to safely help lower my numbers, if only for the short term? I'm concerned about the possible liver damage from red yeast rice and high doses of niacin.

Here's what I think I should eat:

  • Lots of veggies, limiting sugars as usual
  • For protein, rely on seafood and pastured eggs
  • For fats, coconut products, eggs, avocados, olives, evoo, and high oleic safflower oil

What do you think?

I'd like to submit my screening scores in about two months. Is this reasonable? I can wait longer, but I'll really miss my grass fed beef and other meats in the meantime.

Medium avatar

(1240)

on September 14, 2012
at 01:47 AM

I'm familiar gluconeogenisis. It's just that 51 grams seems so low to me. I ate more than that in a day when I was vegan. I also lift weights.

Medium avatar

(1240)

on September 13, 2012
at 11:31 PM

Thanks for the advice! I drink about 2 cups of coffee from a french press daily. That'll have to change.

A2c38be4c54c91a15071f82f14cac0b3

(12672)

on September 13, 2012
at 11:26 PM

http://www.ketotic.org/2012/08/if-you-eat-excess-protein-does-it-turn.html

3f5bbb444498a24f1a9720d75fa7c903

(2369)

on September 13, 2012
at 08:50 PM

This source is not great, but the sources it links to are valid: http://metabolichealing.com/key-integrated-functions-of-your-body/cardiovascular/low-cholesterol-the-risks-dangers-and-the-reality/

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on September 13, 2012
at 11:51 AM

note, I am not saying this is the right thing, or the healthy thing to do. I think you should eat to meet your health goals, and you should ALWAYS eat that way. Binge dieting to hit goals like *losing weight* or *lowered cholesterol scores* are not healthy. Eat healthy and sustainable for the long term, and everything else will come together.

6120c989fd5b69f42a0834b69b87955b

(24553)

on September 13, 2012
at 06:51 AM

You might want to give a copy of this to your HR person, I would think they would want to prevent workplace violence any way they could. http://www.ncbi.nlm.nih.gov/pubmed/9499332

0d0842381492a41b2173a04014aae810

(4875)

on September 13, 2012
at 04:52 AM

+1 on the oatmeal, if you're looking to spoof some results, soluble fiber is the way to go. It should lower circulating levels temporarily. Perhaps a cup-a-day dose of oatmeal for a week prior to the test date?

05de181d71c1df6304a03566fe821d4b

(795)

on September 13, 2012
at 04:46 AM

if you want to do a ketogenic paleo, then the excess unused protein can be converted to glucose through gluconeogenesis. Also excess protein upregulates mTOR (mammalian target of rapamycin), the mTOR threshold is 25g of protein per meal. so when it is upregulated your body goes into cell proliferation mode instead of cell repair mode so staying under this has been shown to slow aging.

Medium avatar

(1240)

on September 13, 2012
at 03:11 AM

Also, why such a low protein intake? That formula comes to about 51 grams for me.

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on September 13, 2012
at 02:37 AM

im amazed it took this long

Medium avatar

(1240)

on September 13, 2012
at 01:17 AM

I think high oleic safflower oil has low omega 6, and close to a 5:1 ratio of oleic to linoleic fatty acid. That's the only reason I'd include it.

Medium avatar

(1240)

on September 13, 2012
at 12:58 AM

I doubt cholesterol at 149 is risky, and again, it's only temporary. As soon as I complete the test, I can resume my normal way of eating.

3f5bbb444498a24f1a9720d75fa7c903

(2369)

on September 13, 2012
at 12:48 AM

How so? Cholesterol levels that low are linked to increased cancer in women and increased overall mortality.

293ba4c95d190bc616b27d85b10d705a

(661)

on September 12, 2012
at 11:53 PM

glad they aren't doing this at my work, id starve

6120c989fd5b69f42a0834b69b87955b

(24553)

on September 12, 2012
at 11:08 PM

Do they know the numbers they are encouraging are also linked to all causes of mortality, especially violent ones?

Medium avatar

(1240)

on September 12, 2012
at 11:03 PM

Temporarily? Absolutely, as I don't think it will truly hurt, and it will enable me to gain even greater health in the long run.

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6 Answers

best answer

1
A2c38be4c54c91a15071f82f14cac0b3

(12672)

on September 13, 2012
at 04:26 AM

I'd cut the coconut products, unfortunately. Lauric acid, the main fat in coconut, has some potent LDL raising properties.

Nuts have fats, fiber, sterols, and other bioactive compounds that can lower LDL. Almonds (1,2) and macadamias (3,4) appear to be some of the better ones.

Finally, it might be good to get some sea vegetables for iodine and limit goitrogenic foods like broccoli, kale, and cabbage (especially when raw). This is to ensure optimal function of the thyroid, which plays a big role in removing LDL from the blood.

Oh yeah, and don't drink coffee made in a french press. If it's filtered that's cool.

Anyway, best of luck to you and I hope you enjoy a big, fatty steak afterwards!

Medium avatar

(1240)

on September 13, 2012
at 11:31 PM

Thanks for the advice! I drink about 2 cups of coffee from a french press daily. That'll have to change.

2
3f5bbb444498a24f1a9720d75fa7c903

on September 12, 2012
at 11:01 PM

You would sacrifice your health for this benefit?

3f5bbb444498a24f1a9720d75fa7c903

(2369)

on September 13, 2012
at 08:50 PM

This source is not great, but the sources it links to are valid: http://metabolichealing.com/key-integrated-functions-of-your-body/cardiovascular/low-cholesterol-the-risks-dangers-and-the-reality/

Medium avatar

(1240)

on September 12, 2012
at 11:03 PM

Temporarily? Absolutely, as I don't think it will truly hurt, and it will enable me to gain even greater health in the long run.

3f5bbb444498a24f1a9720d75fa7c903

(2369)

on September 13, 2012
at 12:48 AM

How so? Cholesterol levels that low are linked to increased cancer in women and increased overall mortality.

Medium avatar

(1240)

on September 13, 2012
at 12:58 AM

I doubt cholesterol at 149 is risky, and again, it's only temporary. As soon as I complete the test, I can resume my normal way of eating.

1
2c2a6b3eb0f7b009352037ced01fed1d

on September 07, 2013
at 12:44 AM

In terms of diet, if your truly desperate you may want to look into eating a cup of gluten free Irish or regular oatmeal as a temporary remedy. Eating some red apples with skins may help lower total cholesterol as well. Flaxseed may help as well (provided its grounded...eating the seeds whole will provide no benefit).

0d0842381492a41b2173a04014aae810

(4875)

on September 13, 2012
at 04:52 AM

+1 on the oatmeal, if you're looking to spoof some results, soluble fiber is the way to go. It should lower circulating levels temporarily. Perhaps a cup-a-day dose of oatmeal for a week prior to the test date?

1
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on September 13, 2012
at 01:41 AM

only eat potatoes, "dropped cholesterol level by 67 points in 60 days"

http://20potatoesaday.com/

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on September 13, 2012
at 11:51 AM

note, I am not saying this is the right thing, or the healthy thing to do. I think you should eat to meet your health goals, and you should ALWAYS eat that way. Binge dieting to hit goals like *losing weight* or *lowered cholesterol scores* are not healthy. Eat healthy and sustainable for the long term, and everything else will come together.

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on September 13, 2012
at 02:37 AM

im amazed it took this long

1
05de181d71c1df6304a03566fe821d4b

on September 12, 2012
at 11:44 PM

Personally I'd stay away from the high oleic safflower oil, I believe its quite hefty on omega 6, which can be inflammatory. I'd do Grass Fed Beef Tallow, coconut oil (if not allergic) pastured butter, olive oil (not to cook with, but just as a dressing) when you cook with a medium heat oil like olive oil and use it to sautee as many people do, the fats may become rancid. I'd prefer to cook with coconut oil as its more stable and also a high heat oil. (raw if you can find it). Lot's of above ground green fibrous veggies, limit protein to 0.8g per kg (kilogram not pound) of body weight, I'd even say do a ketogenic paleo diet for a bit. So the calories from carbs replace them with good fats (so you'd use enough fat to satisfy your hunger), I known a few people who dropped numbers, cholesterol/triglycerides.

Do only raw dairy products (if tolerated) when milk is pasteurized the delicates fats/cholesterol in the milk become rancid

Always do Grass fed otherwise the beef will have an unfavorable lipid profile.

05de181d71c1df6304a03566fe821d4b

(795)

on September 13, 2012
at 04:46 AM

if you want to do a ketogenic paleo, then the excess unused protein can be converted to glucose through gluconeogenesis. Also excess protein upregulates mTOR (mammalian target of rapamycin), the mTOR threshold is 25g of protein per meal. so when it is upregulated your body goes into cell proliferation mode instead of cell repair mode so staying under this has been shown to slow aging.

Medium avatar

(1240)

on September 13, 2012
at 01:17 AM

I think high oleic safflower oil has low omega 6, and close to a 5:1 ratio of oleic to linoleic fatty acid. That's the only reason I'd include it.

Medium avatar

(1240)

on September 13, 2012
at 03:11 AM

Also, why such a low protein intake? That formula comes to about 51 grams for me.

A2c38be4c54c91a15071f82f14cac0b3

(12672)

on September 13, 2012
at 11:26 PM

http://www.ketotic.org/2012/08/if-you-eat-excess-protein-does-it-turn.html

Medium avatar

(1240)

on September 14, 2012
at 01:47 AM

I'm familiar gluconeogenisis. It's just that 51 grams seems so low to me. I ate more than that in a day when I was vegan. I also lift weights.

-3
141876ca8c6612eeea63d26a98aafb23

on September 12, 2012
at 11:38 PM

Switch beaf 4 venison or bison - its Lower in fat Cut out egg yolks - a single egg yolk has 5g of fat. Ditch avocados too along with oil - but If u must use it use olive oil instead. Dont rely on eggs. Introduce chicken 4 protine 2 But no skin - cholesterol high. No coconut milk either - too high in fat.

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