...and changes before and after paleo, if possible. Are you concerned or satisfied with your results?
Here's mine. I don't have LDL-C, small dense, etc, but if you have them, post them too!
-->Total cholesterol- 271 [normal 110-199]
-->LDL- 177 [normal <160]
-->HDL- 81 [normal >40]
-->Triglyceride- 69 [normal 40-250]
-->Vitamin D- 43 [normal 20-100]
Like some other paleos, I went from a historically low LDL to a high LDL. My HDL and triglycerides have always been good. I'm not super concerned, but would like to get my LDL-C. My vitamin D went from 19 to 43 with a year of sporadic supplementation, which is great.
DISCLAIMER: Cholesterol, especially total cholesterol, is not a great direct marker of heart disease risk. But if we are emulating a hunter-gatherer diet and perhaps lab results, many of us would still have moderate cholesterol levels, like many hunter gatherer tribes do.
get a V.A.P. test to see a COMPLETE breakdown of your cholesterol count/size vit d, insulin, Creactive protein, a1c and many more. Ask your provider for it...its has over 20 values and is the most comprehensive test on the market.
Six years ago, I was diagnosed with a hormone imbalance, and three years ago, Polycystic Ovary Syndrome. I've been getting regular bloodwork for the past four years, and this round was the first after going paleo. My doctor was THRILLED. In the past, these numbers have been out of control with bad diet, tons of medications... Now, I'm down to two meds, and have all of these numbers in range for the first time in YEARS.
By the way, I'm a 22 year old girl.
Cholesterol, total: 188; HDL: 71; Cholesterol/HDL ratio: 2.6; LDL Chol, Calculated: 103; Triglycerides: 72;
Some other cool numbers:
Fasting glucose: 69; Insulin, serum: <2;
Here's the biggie: Testosterone, TOT: 23! (this number was once over 90. A healthy range for women is 2-45 ng/dL)
This, after less than a month of paleo. I'm actually excited for the next round of bloodwork in three months :)
Hi guys, I have just gotten a blood-test done.
I have been following some sort of the Paleo diet since December 2010. I say some sort of because in times I ate beans and lentils as I was travelling. I always ate lots of monosaturated and saturated fats during this half year and a lot of eggs and meat. For the last 2 months I've been following a closer Paleo-diet (no beans, dairy included, full fat) with lots of saturated fats and fewer carbs. Ocassionaly I ate pre-soaked lentils and quinoa and sweet potatoes. I ate like 2-3 fruits a day. I take no supplements.
I'm quite skinny (always been) and estimate body fat under 10%. I've just turned 22 and I'm a male.
Here are some more details to the way I have been eating and habits:
-no supplements -sleep is irregular but I almost always sleep between 8- 9 hours. no naps. habits not too much workout. ride my bike for about 15-20 km per week. doing sprints maybe every 10 days. im quite active though moving about. no stress ever. meditation daily. adequate sunlight.
-3-4 eggs scrambled in 1-2 rich tablespoons of butter or coconut butter. with eggs either 2 tomatoes (fried), or 1 banana (fried with eggs) sometimes i put some olive oil over it after cooking that would be 2 -3 tablespoons +1 apple
usually eat in the later morning when im really hungry.
sometimes I eat 300grams of quark (is like a really rich yoguhrt: for 100grams there is 10g protein, carbs 3.5g (3g in sugar), fat 8 g (saturated are 5g thereof) i eat the quark with 1 banana and a quarter cup berries. (rarely i eat this for breakfast)
salad with 1 avocado, lettuce, peppers, 2 eggs, broccoli, cucumber, wild salmon lots and lots of olive oil with vinegar
usually don't eat big lunch
meat every day. around 250 grams of various kinds. mostly beef and pork and chicken (various parts) no offal because i cannot get it. also no liver. fish: wild salmon around 250 grams or pollock at least twice per weak. cooked in 2 tablespoons of butter
serve with broccoli raw, tomatoes cooked, onions with it, garlic, or spinach around 200grams of vegetable with it
or i eat sweet potatoes (orange kind) with it. about 2 big ones. i make fries with it and fry it in butter. sometimes lentils with it (the red ones, i soak them for 15 hours) about half a cup or quinoa half a cup
i snack a lot during the day (when i eat a small lunch) mostly on fruits: apple, pears, plums, banana (i don't eat more than 1 per day) sometimes carrots but not really often, or yoghurt as stated above, almonds, shrimps sometimes proscuitto di parma as a snack
i drink about 2 liters of water a day. drink nothing else except alcohol sometimes.. mostly red wine occasional beers.
-my source of carbs would be vegetables, bananas, sweet potatoes, quinoa, lentils (in this order)
-test was done about 5 hours after I ate 4 eggs with 250grams of shrimp in two full tablespoon of butter for breakfast. i was not hungry when the test was done.
-i haven't eaten liver or anyother offal.
all foods are organic.
Here are my lab results, please comment on it!
It's in German but I believe it should be understandable as the names are quite similar. Somebody offered these conversions for the US:
Total 3.29 mmol/l = 127 mg/dl
Triglyceride 0.48 mmol/l = 42.5 mg/dl
HDL - 1.02 mmol/l = 39.4 mg/dl
LDL - 2.05 mmol/l = 79.3 mg/dl
My most recent:
Fasting Glucose: 88 mg/dL
Total Cholesterol: 257 mg/dL
HDL: 103 mg/dL
Triglycerides: 38 mg/dL
Doctor says: "Your total cholesterol is a bit high, but your HDL is great, so don't worry about it."
I don't. :)
You might want to use the alternative formula to calculate your HDL since your triglycerides are under 100. It would give you an LDL of 152 instead of 177.
While on a paleo diet, I dropped 40 points on my total cholesterol by doing nothing else but supplementing magnesium. I was quite surprised.
My cholesterol has always been "good" FWIW, but I worried that my HDL was too low. My doctor has never really cared about it being low though.
8/25/10 just before going Paleo:
This was from a free work health screen, not super involved, just fasting bloodwork.
Fasting glucose: 82
Total cholesterol: 156
Triglycerides: "less than 45" (which I think means it didn't show up on their test)
12/18/2010 4 months Paleo
Fasting glucose: 90
Total cholesterol: 144
So, yay! I guess. I was just really glad to see the HDL go up. I had read some studies that low HDL was sometimes linked with depression because it helps your brain use seratonin. I had done everything I could find to raise it. I think it was finally the extra fat that pushed it up.
Consider age range and gender as well. LDL levels have some correlation with heart disease in male populations under 50 years of age. But low LDL levels are also heavily correlated with higher cancer rates. And if you are older or female, correlation between LDL and heart disease is nebulous at best. In the elderly, low cholesterol and cholesterol that goes down is correlated with increased mortality. In all populations it is correlated with more cancer. Low cholesterol is also correlated with being in prison, commiting suicide, feeling depressed, slower reaction time, and poor memory. Remember that the brain needs good levels of cholesterol to function properly. LDL is also now believed to be an important put of proper immune system function.
Also, make sure they do a direct measure test on your LDL. Most tests are 'calculated' and are inaccurate. ALso, I have read on one of the paleo blogs that for many people just starting paleo, LDL tends to go up at first, but then go back down within about a year. Certainly an interesting concept if true.
Worrying about cholesterol is in some part, going to be mean you are buying into the lipid heart hypothesis that suggests that LDL actually causes heart disease. Whereas an increasing number of scientists are starting to feel that while it can be mildly correlated with heart disease in some populations, it may not in fact be causal at all but more of a symptom of other issues like inflammation. If so, then lowering cholesterol will do little or nothing to actually help with the problem. Similar to how turning off your alarm clock will not stop the sun from rising.
It could be that eating healthy allows your body to make more of what it needs to deal with other problems. Cholesterol may in fact be a weapon against problems like cancer. In fact, no study that I know of has ever actually found a correlation between plaque build up and cholesterol levels. I have read several studies that have tried. If cholesterol was really important and causal in the development of plaque, then there should be a strong correlation! Plus there is always the grand question of why plaque only tends to build up in heavily used areas of large arteries. Why does it not build up in veins and smaller arteries? Clearly, the simple old fashioned idea of cholesterol being a sludge that accumulates like oil on the side of a pipe cannot be correct considering these issues and many others.
Here's my previous lipid panel, back when I was eating the conventional "healthy" diet:
Total Cholesterol 154
LDL (Calculated) 76
Here are my results after 6 months of eating ~85% paleo:
Total Cholesterol 247
LDL (Calculated) 135
I'm a 36-year-old male.
Total cholesterol 7,1 mmol/L /// 277 mg/dL
LDL 5.1 mmol/L /// 199 mg/dL
HDL 1.4 mmol/L /// 54 mg/dL
Trig 0.8 mmol/L /// 71 mg/dL
Vit D 61.3 ng/ml*
*Lab note: Increased vitamin D level is due to overdosis :D (Ref range goes only from 20-60).
4-6 months Paleo or so.
39 Year Old Male, ~10% BF, 185 lbs
3/2008 Pre-Paleo/Primal TOTAL: 166 LDL: 103 HDL: 44 TRIG: 116 Ratios Total/HDL: 3.77 TRIG/HDL 2.64 LDL/HDL 2.34
11/2009 After just a few months 100% Primal TOTAL: 176 LDL: 78 (Iranian Calc) HDL: 67 TRIG: 55 Ratios Total/HDL: 2.63 TRIG/HDL 0.82 LDL/HDL 1.16 Notes: Very happy with my ratios, the increase in HDL and drop in Trigs
10/2010 Over a year of 100% Paleo TOTAL: 274 LDL: 118 (Iranian Calc) HDL: 110 TRIG: 47 Ratios Total/HDL: 2.49 TRIG/HDL 0.43 LDL/HDL 1.07 Notes: Excellent ratios, LDL a bit on the high side, some concern about insurance company dropping discounts (they want total <200)
11/2010 VAP TEST A WEEK FOLLOWING PREVIOUS TEST TOTAL: 295 LDL: 163 MEASURED HDL: 97 TRIG: 66 Ratios Total/HDL: 3.04 TRIG/HDL 0.68 LDL/HDL 1.68 Notes: Still decent ratios, but concerned that these are going in the wrong direction. However, my VLDL is excellent and my LDL is the "good" kind. Should I concern myself with these??
Anyone have any thoughts or comments on this? Should I be worried about the direction? In the past year I've done two Whole30's, increased my fat intake from Pork, Grass-Fed meat, Fish, Coconut. Dropped alcohol, dairy, and nuts almost completely. I feel great but I am a bit surprised with the Lipid direction... What gives?
Total Cholesterol 3 Answers