I adopted the Paleo diet 10 months ago at age 60 because of a total cholesterol of about 280. I use some grass fed and some factory beef but am pretty good about it. I eat a ton of nuts, esp cashews and almonds and I eat a ton of spinach. I also a variety of supplements -- Krill oil, blueberry, tart cherry and a 5-10,000 units/day of D (genetic issue).
My latest tot chol is 190, Trig 47, HDL 33, LDL 148
I have 7 acres and am active in a paleo kind of way though I don't exercise per se.
Seems my HDL is low and the LDL is high and I don't know what to change to bring it in line.
Any suggestions - I'm pretty rigorous in only one cheat meal a week.
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(grassfed) butter and coconut oil seem to be the two most popular and tasty ways to raise your HDL. And great job on the low triglycerides!
also, from Dr. K's latest blog
When you optimize your vitamin D3 you will notice your HDL level will rise 10-30% in the first year. This signifies that the liver is doing a better job of ???skimming??? the portal circulation for endotoxins.
Drop all the nuts and change them to fatty fresh fish. Eat one or two brazilian nuts a day for selenium.
Your hdl is too low, your ldl is high for the level of hdl that you have, your trigs are excellent. One easy way to reduce ldl would be to cut down on dairy, since the fat in butter, cream and cheeses raises a lot your ldl. Also raising your hdl should be a goal !
i'm not sure how much a "ton of nuts" is, but it just sounds like too much? perhaps replace some of those calories with coco"nut"?
Your total and TG look good. LDL is what I'd expect for eating a lot of sat fat, though particle size would be helpful to know. HDL....maybe start cutting some wood and planting some blueberries on those 7 acres? More messing around in the woods should help, but not riding on a tractor....
Thank you for the suggestions. I don't eat any dairy now (well maybe a little butter once or twice a week on squash).
I'll try more fish, less nuts, and a little more structured exercise besides just messing around in the woods. I think 10,000 units of D each day is plenty, at least it finally got me to low normal.
Thanks all jdn