Okay here goes. I'm afraid I might lose some popularity for this.
Quoting from Lyle Mcdonald:
"The anti-saturated fat people are idiots, the pro-saturated fat people are idiots, it's more complex than that. Whether saturated fat is good bad or indifferent depends on a host of factors including bodyfat, activity, calorie balance, [my addition: genetics] etc. someone eating a lot of saturated fat who is fat, inactive, smokes, etc. will have health problems."
and again:
"Dietary cholesterol has little to no impact on blood cholesterol in most [my emphasis] people and blood cholesterol is massively well regulated. Saturated fat intake has a far larger role on blood cholesterol levels."
So, when I said genetics are a bitch I didn't mean you had familial hypercholesteremia. That wouldn't even explain the low HDL or the excessive Triglycerides. However, whereas some people get away with high saturated fat intakes without blood lipid problems, I think in your case thats not the case.
Travis recommended dropping dairy fat due to the significant presence of 2 particular cholesterol raising fatty acids. In almost all foods however, saturated fats come in a variety of types and although Travis is correct, I think it would be wiser rather than eliminate dairy fat, to limit saturated fats across the board. To be clear I am not saying to be afraid of saturated fats or eliminate them completely. Rather, I think exerting a bit more restraint would be prudent and relatively painless.
Similarly, I recall hearing somewhere about how dietary cholesterol can significantly change blood cholesterol in some people. I think you might be one of these people. So you might look into lowering egg consumption. In any case, eggs have significant saturated fat.
Beef is good for you, I don't deny it. However, even lean cuts have significant saturated fats. I don't know how much you're consuming now, but I would check how much you consume.
Soluble fiber is good for you for a variety of reasons. Freeing up sat. fat calories will allow more fruits, veggies, tubers etc.
Bacon, mostly monounsaturated fat, but significantly saturated. I would limit this.
More activity will not hurt and can possibly help. I know you're already active, but little things like going on a 20min jog a few times per week are good for you, if only mentally and to burn a few calories. [Please no comments on chronic cardio being the devil].
I would make sure you are getting fish oils.
Tl;dr my suggestions:
- Lower eggs. 6/day might be a bit excessive. Try 2-3/day
- No need to drop cream/dairy completely. Replace with lower fat substitutes (whole or even 1-2% over cream)
- Choose leaner cuts of beef if possible. Limit beef to 1x/day or .5x/day.
- Replace the above lost calories with things like fruits/veggies/tubers/monounsaturated fats, extra virgin olive oil is a favorite of mine.
- Lower bacon consumption, lots of monounsaturated, but signifcant saturated as well.
- Short term fix: diet. You are already lean, and you cannot keep this up very long, but caloric deficits generally help blood cholesterol.
- More activity. I know you're already active, consider adding more cardio like a morning jog or something. Find something easy you enjoy and can maintain that will permanently increase your activity. Jogging, hiking, biking, swimming, whatever.
- Omega 3s. Make sure you get some. Fish oil is the cheapest source.
So I wouldn't go all curraaazy and change everything. Rather, try out some suggestions, stick to it for a month, get retested.
