Lowering LDL and raising HDL

[glpfun]

What are some tried and true strategies for raising HDL and lowering LDL cholesterol? What are your go to snacks or meals for low cholesterol?

I’ve read that whey protein and extra fiber like psyllium husk can move the needle for people. What else?

 

[Nikki nik]

What are some tried and true strategies for raising HDL and lowering LDL cholesterol? What are your go to snacks or meals for low cholesterol?

I’ve read that whey protein and extra fiber like psyllium husk can move the needle for people. What else?

Glad you asked this question

 

[Jailbreak7]

Tirz+statin decimated my cholesterol (which wasn't super high to begin with)... to the point where i am concerned it'll be too low.. stopped taking the statin since.. (as it appears to be unnecessary at this point)

 

[GimmeABreak]

I got my blood drawn today after three months on Tirz, down 30+ pounds with a MUCH healthier diet I am hoping I can ditch the statin I'm on.

 

[glpfun]

I got some blood work done yesterday and the results are what prompted me to make this post lol. I’ve been on tirz for 3 months and lost 30 pounds and my diet is healthier as well, but I think my diet is still bad, just comparatively better. I find myself leaning too hard on the appetite suppression instead of making healthy meals. My LDL is in the borderline high range. Unfortunately I don’t have a recent baseline to compare against to see if things improved so using this most recent test as the baseline

 

[Nikki nik]

I got some blood work done yesterday and the results are what prompted me to make this post lol. I’ve been on tirz for 3 months and lost 30 pounds and my diet is healthier as well, but I think my diet is still bad, just comparatively better. I find myself leaning too hard on the appetite suppression instead of making healthy meals. My LDL is in the borderline high range. Unfortunately I don’t have a recent baseline to compare against to see if things improved so using this most recent test as the baseline

On my end I'm thinking laying back off the sweets

 

[G Vice]

Aerobic exercise minimum 120 min per week (40 min x 3 days per week).
Omega 3 supplements (EPA and DHA).
Vitamin B complex supplements.
More fiber through whole grains, beans, legumes, oat meal, psyllium husk supplements.
Avoid polyunsaturated fats.
This is not an exhaustive list, but a good start.

 

[GimmeABreak]

Mine blood was last test in June during my annual physical so I will have some recent comps. Did you have ask to get your thyroid levels tested? I thought on GLP-1's it is important to monitor but if I didn't ask my doc wouldn't have added it.

 

[MrsRoper_1977]

On my end I'm thinking laying back off the sweets

Agree. That helped my numbers improve.

 

[Nikki nik]

Agree. That helped my numbers improve.

My downfall and exercise few minutes a day can help

 

[firefly96]

Krill oil (Costco has good ones) has done amazing things for my HDLs. And no fish oil burps. This was recommended to me by my bariatric surgeon over 10 years ago. My HDLs went from the 30s to the 80s-90s.

Also exercise

 

[Dee X]

exercise

This is the most effective answer.

 

[Moth08]

Weight loss can raise your cholesterol temporarily. Mine improved a lot after my weight stabilized post-loss, but I also take red yeast rice and that's helped. Note that it shares a same main active ingredient as statins, so if you're trying to avoid statin side effects you may need to pay attention with these, too. Otherwise, exercise, less alcohol, more sleep (less cortisol). Peri/menopause also often raises cholesterol, so if that's a factor for you and you also have other symptoms then hormone replacement might be a thing to think about.

 

[Superchicken1]

Minimum 25g fiber if you’re a woman 35g men, scientifically proven to lower ldl and more is beneficial. Each 5g lowers by 5.5mg/dl. That alone will help adopt improved nutritional quality for yourself and also aid weight loss.

 

[Dee X]

Minimum 25g fiber if you’re a woman 35g men, scientifically proven to lower ldl and more is beneficial. Each 5g lowers by 5.5mg/dl. That alone will help adopt improved nutritional quality for yourself and also aid weight loss.

Studies please

 

[Superchicken1]

Studies please

Soluble Fiber Supplementation and Serum Lipid Profile: A Systematic Review and Dose-Response Meta-Analysis of Randomized Controlled Trials - PubMed

To present a comprehensive synthesis of the effect of soluble fiber supplementation on blood lipid parameters in adults, a systematic search was undertaken in PubMed, Scopus, and ISI Web of Science of relevant articles published before November 2021. Randomized controlled trials (RCTs)...

pubmed.ncbi.nlm.nih.gov

Meta of 181 RCT’s, full text is available

 

[hexagonal]

Red yeast rice is effectively a statin - it's the same active ingredient ( monacolin K ) as in some statins. Except now you're taking something that isn't regulated by the FDA. At that point, I'd probably just take a statin.

Nattokinase has some mixed study results on improving LDL/HDL levels. If it's beneficial, it looks like it's better at higher doses (8000 or so IU). Similarly, some interesting results in reversing atherosclerosis at these higher levels as well. Talk to your doctor if you're on blood thinners or have health risks around blood thinning.