Cholesterol levels - how to reduce?

[Mezger]

Hi, I consider myelf reasonably fit (run/do crossfit 4-5x per week) BF % is about 11.5% at 40, I'm fitter than I was at 20. Drink rarely, don't smoke etc.

However my cholesterol level is high, has increased in past 3yrs.

Total Cholestrol was 208 in 2018, now it's 264
HDL Cholestrol was 47 in 2018 now 63 in 2021 (think this is a good thing..)
LDL Cholestrol was 151 in 2018, now 186 in 2021

Cholestrol Ratio was 4.4 in 2018, now 4.2 in 2021

How 'concerned' should I be?

Any practical tips to reduce it naturally (would prefer to avoid statins etc)?

[Armitage.Shanks]

Have you got the measurement units (mmol/L) that NHS use and did you get a QRISK2 score?

For example my Serum Cholesterol is 5.8 mmol/L where the Govt recommended limit is below 5 (normal range 0.0 - 4.0). My LDL (bad cholesterol) is 3.3 (normal 0.0 - 2.0) then 'good choleseterol' comes into play I believe where my HDL is 2.09.

I'm above the recommended limit but statins were not advised for me and I get the impression it is a personal choice to take them as they come with potential side effects.

The NHS site here https://www.nhs.uk/conditions/high-cholesterol/cho... is a good source of info.

[anonymous-user]

Ideal HDL is 60 or above.
If you don’t want to try statins the main thing is diet. Reduce saturated fat intake. Increase fibre. Reduce sugar. You could add dietary supplements designed to lower cholesterol but need to follow the recommendations on amount as to not overdo them.

[Mezger]

Armitage.Shanks said:

Have you got the measurement units (mmol/L) that NHS use and did you get a QRISK2 score?

For example my Serum Cholesterol is 5.8 mmol/L where the Govt recommended limit is below 5 (normal range 0.0 - 4.0). My LDL (bad cholesterol) is 3.3 (normal 0.0 - 2.0) then 'good choleseterol' comes into play I believe where my HDL is 2.09.

I'm above the recommended limit but statins were not advised for me and I get the impression it is a personal choice to take them as they come with potential side effects.

The NHS site here https://www.nhs.uk/conditions/high-cholesterol/cho... is a good source of info.

The measurement units they used for all tests were 'mg/dL'

No QRISK2 score - as it was done outside of the UK.

[DaveGrohl]

Did you not get triglyceride levels? Those and HDL are the most important. LDL is largely irrelevant in isolation and a complete rabbit hole, which you'll never reappear from if you go down it. Middling LDL is the place to be if you really need a "target". Far more important to get triglycerides "down" and HDL "up".

[Mezger]

DaveGrohl said:

Did you not get triglyceride levels? Those and HDL are the most important. LDL is largely irrelevant in isolation and a complete rabbit hole, which you'll never reappear from if you go down it. Middling LDL is the place to be if you really need a "target". Far more important to get triglycerides "down" and HDL "up".

Yes, I did, Triglyceride levels;

[alfabeat]

I'll own up now - this is a family business, so I have a vested interest.

We sell a product called "Certo" which is a liquid pectin, most commonly used in home jam and chutney making (to help it set). It is a totally natural product (vegan friendly etc).

One of the less known benefits of pectin is its ability to help lower cholesterol. We sell quite a lot to people who take it for health reasons, drinking a tonic of lime juice, water and Certo each day. It is also proven to help with arthritis.

See: www.certohealth.co.uk

[DaveGrohl]

Mezger said:

DaveGrohl said:

Did you not get triglyceride levels? Those and HDL are the most important. LDL is largely irrelevant in isolation and a complete rabbit hole, which you'll never reappear from if you go down it. Middling LDL is the place to be if you really need a "target". Far more important to get triglycerides "down" and HDL "up".

Yes, I did, Triglyceride levels;

Were your two tests done in a similar fashion? Ie time of day, fasting/non-fasting, similar diet in the lead up to the tests? It's just a snapshot so there is obv natural variability, and 3 years and lockdown have intervened. Are you actually worried about your LDL or total cholesterol?

Most of your numbers are fine or good. Your LDL/HDL ratio has actually gone from 3.2 to 2.95 (below 3.5 is good). The only slight issue is that your triglycerides have gone up a bit from a low number which also makes your trig/HDL go from 1.13 to 1.3. Recommendations for this ratio (trig/HDL) are to aim below 2 so you're fine but ideally you want to be a bit more than below 2. Ivor Cummins makes the point that from the standard lipid panel test which you appear to have had, this ratio is the most important takeaway, with LDL and total cholesterol both being non-starters in terms of being predictive markers. He suggests aiming for the trig/HDL ratio to be below 1.2, but you're thereabouts and well below 2.

[Mezger]

alfabeat said:

I'll own up now - this is a family business, so I have a vested interest.

We sell a product called "Certo" which is a liquid pectin, most commonly used in home jam and chutney making (to help it set). It is a totally natural product (vegan friendly etc).

One of the less known benefits of pectin is its ability to help lower cholesterol. We sell quite a lot to people who take it for health reasons, drinking a tonic of lime juice, water and Certo each day. It is also proven to help with arthritis.

See: www.certohealth.co.uk

Awesome, I'll check it out, do you ship internationally?

[Pit Pony]

Less red meat, less sugar, less fat, less carbs.
More veg, more fruit, more fish, more pulses and beans. Less alcohol, less caffeine.
And lots more garlic.

Most of us could do with taking a look at what we eat. This week, having had beef for Sunday lunch, I have a week where my meals involve fish or chicken.

[DaveGrohl]

Pit Pony said:

Less red meat, less sugar, less fat, less carbs.
More veg, more fruit, more fish, more pulses and beans. Less alcohol, less caffeine.
And lots more garlic.

Most of us could do with taking a look at what we eat. This week, having had beef for Sunday lunch, I have a week where my meals involve fish or chicken.

Red meat isn't detrimental and dairy is actually protective of heart health, along with the right kinds of fats (not the industrial seed oils). Things have moved on a lot from the days of saturated fat causing heart disease. The real culprits are over consumption of sugar and starchy carbs, alongside the industrial seed oils. Insulin is the key to the downward spiral.

[Radec]

I've been told a Mediterranean diet helps helps a lot to reduce it.

[alfabeat]

Mezger said:

Awesome, I'll check it out, do you ship internationally?

I'm afraid not - UK only.

[smashy]

https://www.amazon.co.uk/Great-Cholesterol-Myth-Di...

A good read by an American cardiologist mine is 7.7 and I couldnt care less my HDL and Triglyrcerides are low my Gp wants me to go on statins he is having a laugh

[apotek]

alfabeat said:

I'll own up now - this is a family business, so I have a vested interest.

We sell a product called "Certo" which is a liquid pectin, most commonly used in home jam and chutney making (to help it set). It is a totally natural product (vegan friendly etc).

One of the less known benefits of pectin is its ability to help lower cholesterol. We sell quite a lot to people who take it for health reasons, drinking a tonic of lime juice, water and Certo each day. It is also proven to help with arthritis.

See: www.certohealth.co.uk

Sold this for 35 years from my pharmacy for the old dears from the WI to help their strawberry jam set.

[Paul Dishman]

apotek said:

alfabeat said:

I'll own up now - this is a family business, so I have a vested interest.

We sell a product called "Certo" which is a liquid pectin, most commonly used in home jam and chutney making (to help it set). It is a totally natural product (vegan friendly etc).

One of the less known benefits of pectin is its ability to help lower cholesterol. We sell quite a lot to people who take it for health reasons, drinking a tonic of lime juice, water and Certo each day. It is also proven to help with arthritis.

See: www.certohealth.co.uk

Sold this for 35 years from my pharmacy for the old dears from the WI to help their strawberry jam set.

I thought it had been discontinued yonks ago

[Sticks.]

Pit Pony said:

Less red meat, less sugar, less fat, less carbs.
More veg, more fruit, more fish, more pulses and beans. Less alcohol, less caffeine.
And lots more garlic.

Most of us could do with taking a look at what we eat. This week, having had beef for Sunday lunch, I have a week where my meals involve fish or chicken.

Less carbs, more pulses and beans? Aren't they carbs?

How does eating fewer carbs and sugar influence cholesterol? NHS advice includes eating more fibre, which will include carbs. https://www.nhs.uk/live-well/healthy-body/lower-yo...

[Mezger]

I have a follow up medical in a few weeks,will be interesting to see what comes out this time.

[popeyewhite]

DaveGrohl said:

Red meat isn't detrimental

Apart from containing saturated fats (the 'bad' fats) and being possibly carcinogenic? Has the science changed?

[rallye101]

I've heard that Kiwi fruit is very good....but could be utter rubbish