Day 24: Lipid Profile and Why It’s High
Tess (not her real name) recently had her lipid profile tested. Although her BMI had always been normal, her lipid profile was always problematic because she was genetically predisposed to cardiovascular disease and diabetes. She claims that she eats a prudent diet, more plant-based and whole foods. But today, she was happy because finally, her triglycerides and LDL are within normal limits. Her cholesterol was still high, but it’s mainly because her HDL (the good cholesterol) is in the 90s, so her doctor said not to worry because she has more good cholesterol than the bad ones that build plaques and cause high blood pressure and stroke.
So we ask Tess what she did that changed her blood levels.
We learned that she had limited her red meat intake (she used to eat mostly lean meat), consumed mostly fish but only 1-2x a week, and decreased her refined carbohydrate intake. She also increased her fiber intake like fruits and nuts, more leafy greens, read the labels, and tried to stick to the 5% saturated fat and added sugar levels and 20% fiber and micronutrients. She ate three main meals with 500 quality calories and three snacks with about 100 quality calories (fruits, nuts, and legumes).
But what she felt made a big difference was the 10-15 min exercise that she added to her routine. She’d walk around the neighborhood or on the treadmill or do the sun-moon-salutation 20 times. The feeling of well-being from the exercise improved her overall mood and decreased her cravings for sweets, which she realized was her way of lifting her spirit when she felt down. She also became more mindful of her water intake. She observed that she craved salty foods when her water intake was low. Drinking about 2.5-3L a day decreased her salt cravings. She used a water bottle that made tracking easy.
Although she had improved a lot, she knew she can do more. A flabby belly was a poor indicator of health and her LDL was still on the high normal side at 97 mg/dL.
Her results included a recommendation for people who are at risk for DM or CVD to keep their LDL cholesterol < 70 mg/dL..
What else can she do to improve her LDL level?
She learned from a recent study that there are certain foods that she can take that can lower LDL. In the chart below, the foods that are below the line were shown to decrease LDL cholesterol. The foods above the line were found to increase LDL cholesterol.
So she thought, if food is medicine, then perhaps she can take these foods like medicine:
1/4 cup of oats once a day in the morning,
1/4 cup of barley twice a day for lunch and dinner,
soymilk 1 cup once a day,
extra virgin olive oil 1 Tbsp once a day on 2-3 cups of broiled vegetables that are high in sterols and stanols (brussel sprouts, broccoli, and cauliflower),
1/4 cup of tree nuts daily as needed for snacks,
1 cup green tea three times a day,
1 cup of pulses daily (lentils, chickpeas, black beans and other assorted beans),
avocado-tomato salsa with whole grain corn chips or cassava chips as needed for snacks.
Review the chart below and read the scientific paper.
So we ask Tess what she did that changed her blood levels.
We learned that she had limited her red meat intake (she used to eat mostly lean meat), consumed mostly fish but only 1-2x a week, and decreased her refined carbohydrate intake. She also increased her fiber intake like fruits and nuts, more leafy greens, read the labels, and tried to stick to the 5% saturated fat and added sugar levels and 20% fiber and micronutrients. She ate three main meals with 500 quality calories and three snacks with about 100 quality calories (fruits, nuts, and legumes).
But what she felt made a big difference was the 10-15 min exercise that she added to her routine. She’d walk around the neighborhood or on the treadmill or do the sun-moon-salutation 20 times. The feeling of well-being from the exercise improved her overall mood and decreased her cravings for sweets, which she realized was her way of lifting her spirit when she felt down. She also became more mindful of her water intake. She observed that she craved salty foods when her water intake was low. Drinking about 2.5-3L a day decreased her salt cravings. She used a water bottle that made tracking easy.
Although she had improved a lot, she knew she can do more. A flabby belly was a poor indicator of health and her LDL was still on the high normal side at 97 mg/dL.
Her results included a recommendation for people who are at risk for DM or CVD to keep their LDL cholesterol < 70 mg/dL..
What else can she do to improve her LDL level?
She learned from a recent study that there are certain foods that she can take that can lower LDL. In the chart below, the foods that are below the line were shown to decrease LDL cholesterol. The foods above the line were found to increase LDL cholesterol.
So she thought, if food is medicine, then perhaps she can take these foods like medicine:
1/4 cup of oats once a day in the morning,
1/4 cup of barley twice a day for lunch and dinner,
soymilk 1 cup once a day,
extra virgin olive oil 1 Tbsp once a day on 2-3 cups of broiled vegetables that are high in sterols and stanols (brussel sprouts, broccoli, and cauliflower),
1/4 cup of tree nuts daily as needed for snacks,
1 cup green tea three times a day,
1 cup of pulses daily (lentils, chickpeas, black beans and other assorted beans),
avocado-tomato salsa with whole grain corn chips or cassava chips as needed for snacks.
Review the chart below and read the scientific paper.
SOURCE: Schoeneck, M., & Iggman, D. (2021). The effects of foods on LDL cholesterol levels: A systematic review of the accumulated evidence from systematic reviews and meta-analyses of randomized controlled trials. Nutrition, metabolism, and cardiovascular diseases : NMCD, 31(5), 1325–1338. https://doi.org/10.1016/j.numecd.2020.12.032s
FAT CHALLENGE #4
Have your lipid profile tested and see where you can improve.