I can qualify for a much greater benefit with my employer if I can bring my total cholesterol to under 150 or my LDL under 80. My last screening was Oct 28, 2011 and my total was 184:HDL at 72 and LDL at 101. At that point I had been eating paleo for about two months, after having followed a fairly healthy-by-CW-standards diet for years.
My current diet relies a lot on eggs, ground beef, (Not always grass fed), lots of salad veggies, sweet potatoes and squash for carbs, occasional fruit, coconut products, very little dairy, and chicken breast. I also take fish oil, vitamin D, vit C, a probiotic, and astaxanthin. I drink about three cups of black coffee daily.
What diet and/or supplements do you recommend to safely help lower my numbers, if only for the short term? I'm concerned about the possible liver damage from red yeast rice and high doses of niacin.
Here's what I think I should eat:
What do you think?
I'd like to submit my screening scores in about two months. Is this reasonable? I can wait longer, but I'll really miss my grass fed beef and other meats in the meantime.
I'd cut the coconut products, unfortunately. Lauric acid, the main fat in coconut, has some potent LDL raising properties.
Finally, it might be good to get some sea vegetables for iodine and limit goitrogenic foods like broccoli, kale, and cabbage (especially when raw). This is to ensure optimal function of the thyroid, which plays a big role in removing LDL from the blood.
Oh yeah, and don't drink coffee made in a french press. If it's filtered that's cool.
Anyway, best of luck to you and I hope you enjoy a big, fatty steak afterwards!
Personally I'd stay away from the high oleic safflower oil, I believe its quite hefty on omega 6, which can be inflammatory. I'd do Grass Fed Beef Tallow, coconut oil (if not allergic) pastured butter, olive oil (not to cook with, but just as a dressing) when you cook with a medium heat oil like olive oil and use it to sautee as many people do, the fats may become rancid. I'd prefer to cook with coconut oil as its more stable and also a high heat oil. (raw if you can find it). Lot's of above ground green fibrous veggies, limit protein to 0.8g per kg (kilogram not pound) of body weight, I'd even say do a ketogenic paleo diet for a bit. So the calories from carbs replace them with good fats (so you'd use enough fat to satisfy your hunger), I known a few people who dropped numbers, cholesterol/triglycerides.
Do only raw dairy products (if tolerated) when milk is pasteurized the delicates fats/cholesterol in the milk become rancid
Always do Grass fed otherwise the beef will have an unfavorable lipid profile.
In terms of diet, if your truly desperate you may want to look into eating a cup of gluten free Irish or regular oatmeal as a temporary remedy. Eating some red apples with skins may help lower total cholesterol as well. Flaxseed may help as well (provided its grounded...eating the seeds whole will provide no benefit).
Switch beaf 4 venison or bison - its Lower in fat Cut out egg yolks - a single egg yolk has 5g of fat. Ditch avocados too along with oil - but If u must use it use olive oil instead. Dont rely on eggs. Introduce chicken 4 protine 2 But no skin - cholesterol high. No coconut milk either - too high in fat.