Exodus Strength

Idlehands wrote: ↑Thu Apr 19, 2018 5:23 am FUCK
230, 170ldl

How to reduce LDL? Gimmi tips folks. Or should I be asking for the molecule size test and not worry?

broseph wrote: ↑Thu Apr 19, 2018 11:27 am [cracks knuckles]

I brought my total cholesterol down from 252 to 184. My HDL is always pitifully low, so if there's anyone who can help that department, please do.

broseph wrote: ↑Thu Apr 19, 2018 12:32 pm @brkriete Yeah, I've heard other people say it's difficult to get that HDL number up.

For a while I was also eating almonds and consuming alcohol every day, but kind of fell off that wagon before being able to recheck my labs.

noviceLIfter wrote: ↑Fri Apr 20, 2018 5:06 pm Jordan answered this over on the SS forums when he used to run the nutrition forum.

Anyways, I used to have high cholesterol. My family has a problem with high cholesterol, hypertension, diabetes, etc. Several years ago my total cholesterol was very high ( I think I totaled 239 when I was in my late 20s), and my doctor made me sit with a nutritionist to get some info how to bring it down. This is basically what I did:

1) Eat properly. Lots of veggies--dark green lettuce, carrots, onions, radishes, etc. Incorporate fibrous food like broccoli, asparagus, etc. Eat a lot of fruits too. Fresh fruit too--apples, oranges, berries, and pineapple are my mainstays. Eat fish. Fatty fish like salmon are great. I limit my meats to baked chicken breast. Egg whites only. Carbs--avoid processed carbs. No chips, cookies, etc. No processed foods. The only carbs should be stuff like oatmeal, yams/sweet potatoes, brown rice and beans. Fats--almonds and guac are your friend. In general you gotta create good eating habits to affect your cholesterol numbers. I give myself a break on Friday and Saturday nights but otherwise I'm pretty strict.

Supps: I use fish oil and plant sterols (like cholestroff). Fiber is really good too. I think it attaches itself to excess cholesterol and helps flush it out. I aim for 45g of fiber a day (between supplements and the food I eat). Drink a lot of water. No soda.

Exercise: I tried to add some cardio 1x a week whether it be the c2 rower, prowler, or something else.

It takes a long time but my numbers were brought down to normal. This past Jan I got a blood test and my baseline came back at 115 ldl, 54 hdl and 82 tri. Pretty much perfect numbers for an adult male.

noviceLIfter wrote: ↑Fri Apr 20, 2018 5:06 pmFiber is really good too. I think it attaches itself to excess cholesterol and helps flush it out.

alek wrote: ↑Fri Apr 20, 2018 7:14 pm I'm curious, can you be a little more specific about how long it took you? Couple months? Years?

noviceLIfter wrote: ↑Thu Apr 26, 2018 7:32 pm

alek wrote: ↑Fri Apr 20, 2018 7:14 pm I'm curious, can you be a little more specific about how long it took you? Couple months? Years?

No, unfortunately not. It has been several years. I asked my doctor about whether I should go on some sort of medication, and she said I was too young and suggested a combination of exercise and diet changes.

ithryn wrote: ↑Sat May 05, 2018 7:39 pm Not to be that guy, but statins are cheap as hell and have basically no side effects (I got a charlie horse once). I've been on then since I was 30, I'm 37 now. I'm pretty anti unnecessary medication but I think statins are benign and useful when indicated.

cwd wrote: ↑Sun May 06, 2018 1:21 pm @ithryn, sure. Statins are very well-tested, and mostly harmless AFAIK.

Certainly they are better-tested than long-term TRT for mood enhancement in middle-aged men, which I'm on. It's an off-label use, long-term risks are not well understood yet. We all take risks.