For years, I was a junk food vegetarian, meat every once in a while, eater. Back in late May I had my cholesterol checked for a work physical and to my surprise was terrible. On June 1st I started walking for 30mins a day and eating 99% plant based. I have lost 25lbs. My total cholesterol is down 52pts and my ldl is down 50pts as of yesterday. Just wanted to share my success in case there’s anyone out there in my situation who could use some motivation.
by RomaWolf86
11 Comments
That’s awesome!
If I may, there are some simple additions you might consider to further reduce your LDL.
1. [Paper filter](https://nutritionfacts.org/blog/paper-filtered-coffee-and-cholesterol/) your coffee (if you drink any). Switching to tea as a caffeine source may be a safer option overall, but if you’re set on coffee consumption, it appears that paper filtration may reduce levels of a LDL raising compound in coffee, relative to unfiltered coffee.
2. Add [Alma powder](https://nutritionfacts.org/blog/amla-dried-indian-gooseberry-vs-lipitor-for-lowering-cholesterol/) to your daily diet (I just add it to water and drink it). 1 tsp has about as much antioxidants as a whole cup of wild blueberries.
3. Add [barberries](https://www.sciencedirect.com/science/article/abs/pii/S0965229918311439) to your diet (2 tbsp/day). Barberries activate the AMPk pathway in the body, reducing blood sugar spikes when accompanying meals and effectively reducing LDL. If you are already taking diabetes medication, this may not be appropriate for you as it can have a compounding effect with other blood sugar lowering medication and put you at risk for hypoglycemia. Of the 3 modifications, this would be the one to start small and probably do it in conjunction with the advice of your healthcare provider. Barberries have been included as a culinary spice in middle eastern dishes for centuries, however, and they are well tolerated when used at culinary concentrations.
Inspiring! The good thing is that it continues to improve, and there’s not much to go until you’re below 100 mg/dL!
Are you also doing low/no fat/oil?
I’ve been plant based for like 3 years and also had high cholesterol last year when I checked it – and highish triglycerides. I’m also about 20 lbs overweight and I’ve found that plant based or not – my numbers are always better when I’m down the 20 lbs i keep gaining and losing than when i’m up.
I need to go get checked again – been trying to eat more whole foods and doing more walking… but i do use oil when cooking and I need to cut that out as well.
Add more excercise and less fat in your diet, and I think you can improve on those numbers. One key thing for me was learning how to saute with water instead of oil.
Awesome trend! Keep going! I got my LDL down from 143 to 105 in my first six months. I was very happy. My doctor had wanted to discuss statins. I said “I will try eating better first” and he looked very skeptical. 🤨
Awesome job. Keep going!
Ok you’ve convinced me. Need to do more plant based as my triglycerides are way high at 216 and here I thought I was eating healthy. It’s definitely a wake up call. Thanks!!
Holy cannolis! That’s great. Keep up the good work!
Well done, [mine is so low on a low fat plant-based diet](https://old.reddit.com/r/Cholesterol/comments/18f6yqs/is_becoming_veganvegetarian_necessary/kcw5knr/) it has been flagged as a cause for concern, I love it.
You chloresterol seems a bit high. I had the same when I ate to much sugar. My body seemed to make more chloresterol when I did that
That is fantastic. I don’t love tofu in fact I dislike it sometimes. How are you doing this 99% vegan diet?