tyan Posted January 2 Report Share Posted January 2 My total cholesterol has exceeded 300 with major contributor from bad cholesterol. How can I reduce it instead of relying on medication? And if I really need to take medication, are there side effect? Quote Link to comment Share on other sites More sharing options...
Balestier Posted January 3 Report Share Posted January 3 Before your next checkup, cut down on fried food, red meat etc and exercise cardio more. Eat more leafy greens and fruits. Take more oats regularly as a snack or meal replacement. Quote Link to comment Share on other sites More sharing options...
cutejack Posted January 3 Report Share Posted January 3 8 hours ago, tyan said: My total cholesterol has exceeded 300 with major contributor from bad cholesterol. How can I reduce it instead of relying on medication? And if I really need to take medication, are there side effect? As per what balestier suggested, kindly follow that n do not start any medication as it can affect yr sexual life n many other things. Take care. Quote Link to comment Share on other sites More sharing options...
MimiChub Posted January 3 Report Share Posted January 3 I used to have high cholesterol and this is what I did to bring it down without meds. 1. Every morning, mash 2 cloves of garlic and take it raw. At the initial stage, you can add a bit of honey for taste but cut down on the honey until you can take it raw. 2. I have a cup and a half of oats every morning. Sometimes I make it fresh in the morning (sweetened with fruits, not processed sugar) or I will prepare overnight oats and eat that in the morning. A simple way to make overnight oats is by combining half a cup of oats and equal amount of milk. Keep it in the fridge and enjoy the next day. You can vary this recipe by adding chia seeds, greek yoghurt, fruits and anything else you want. You can even substitute the milk with a non-dairy source. 3. For dinner, I'll have white meat (fish, chicken or turkey) with vegetables. Lunch is my "decadent" meal but I avoid fried stuff. 4. I allow myself one cheat meal (not cheat day, but a cheat meal) to eat anything I want but at a lesser portion. 5. I eat more pectin-rich fruits such as citrus fruits, apples, grapes and berries. Do be mindful of the sugar content of some of these fruits. If you are watching your sugar intake, avoid eating too much grapes and apples. Berries are lower in sugar but contain high pectin. 6. Three times a week, i make and drink fresh barley. I use winter melon strips as a sweetener and also eat the barley after drinking. 7. I also added more fibre in my diet in the form of psyllium supplements. The best source of fiber comes from cruciferous vegetables like leafy greens, cauliflower, broccoli, and arugula. 8. I also increase movement every chance I get. I live in Woodlands so sometimes I will alight at Sembawang MRT and walk home. Or I will walk every chance I get. Now, I still go for daily walks and go longer distances during the weekends. 9. I cut down on deep fried foods and opted for alternative methods of cooking. Grilling is a surprisingly delectable way of enjoying your foods without the guilt of frying in oil. I achieved this by cutting down on the portion, then cutting down the amount of oil until I was practically stir-frying before switching to other cooking methods. 10. Keep a journal of your meals to monitor your progress. This is essential especially when you feel like giving up. Looking at your journal will remind you of your goal and what you have accomplished so far. That will motivate you to keep going. Hope this helps. Feel free to reach out to me if you have any questions. Good luck on your journey!!!! Mister M, cutejack and nick.jo 2 1 Quote Link to comment Share on other sites More sharing options...
egal Posted January 16 Report Share Posted January 16 green tea Quote Link to comment Share on other sites More sharing options...
armyptkitfetish Posted January 25 Report Share Posted January 25 I have been taking Apple cider vinegar, said to have a lot of benefits including lowering cholesterol. can be found here https://shope.ee/LORBCLjBo Quote Link to comment Share on other sites More sharing options...
AskMeNot Posted January 26 Report Share Posted January 26 Maybe you can also try intermittent fasting. Quote Link to comment Share on other sites More sharing options...
egal Posted January 27 Report Share Posted January 27 won't that make u hungry and even eat more Quote Link to comment Share on other sites More sharing options...
egal Posted January 28 Report Share Posted January 28 i saw on a japanese tv show that mentioned the sticky stuff from an okra / lady fingers helps to reduce cholestrol Quote Link to comment Share on other sites More sharing options...
yoyo74 Posted January 28 Report Share Posted January 28 You can totally phase off food input cholesterol by becoming vegan. Another choice is becoming ovo lacto vegetarian with only cholesterol source coming from only egg and milk. It depends on how fearful or craving you are to get a better health. I myself is a full time ovo lacto vegetarian change from a meat eater around the age of 37. Now already past more than 10 years and i still having this diet. You can get your motivation by not harming animals or better health or slimming down etc Quote Link to comment Share on other sites More sharing options...
tyan Posted January 29 Author Report Share Posted January 29 Thanks for all your suggestion. Have seen doctor & review with him. The main reason is my weight. It has increased a lot and thus the LDL too. So according to doc, the only way is to be put on medication right away & at the same time, lose weight. Quote Link to comment Share on other sites More sharing options...
Balestier Posted January 29 Report Share Posted January 29 7 hours ago, tyan said: Thanks for all your suggestion. Have seen doctor & review with him. The main reason is my weight. It has increased a lot and thus the LDL too. So according to doc, the only way is to be put on medication right away & at the same time, lose weight. U should have tried to delay medication for 6 months and lose weight by cardio and IF. Once u start the medication , u can't stop Quote Link to comment Share on other sites More sharing options...
DiDing Posted January 31 Report Share Posted January 31 Damn cholesterol sounds really serious, last year my check up results it was like in beyond the very high range. Tried to cut down on oily foods and red meat but have yet to actually check up again this year. My weight have not went down so that might not be a good thing. The diet suggestions here are healthy but idk if I can go long term on it as it differs quite greatly from food I’m used to eating like rice and stuff. meal prep might help but so far I find difficulties keeping up with it. Any tips on how to make it an easier process? Quote Link to comment Share on other sites More sharing options...
Mojohomme Posted February 1 Report Share Posted February 1 there are no bad cholesterol. cholesterol played important role in our life. Quote Link to comment Share on other sites More sharing options...
Balestier Posted February 2 Report Share Posted February 2 On 1/31/2024 at 11:42 PM, DiDing said: Damn cholesterol sounds really serious, last year my check up results it was like in beyond the very high range. Tried to cut down on oily foods and red meat but have yet to actually check up again this year. My weight have not went down so that might not be a good thing. The diet suggestions here are healthy but idk if I can go long term on it as it differs quite greatly from food I’m used to eating like rice and stuff. meal prep might help but so far I find difficulties keeping up with it. Any tips on how to make it an easier process? Try to check once a year. You can keep some leftover to lunch tomorrow. Or prepare night before. Try basmati rice or brown rice. DiDing 1 Quote Link to comment Share on other sites More sharing options...
DiDing Posted February 2 Report Share Posted February 2 8 hours ago, Balestier said: Try to check once a year. You can keep some leftover to lunch tomorrow. Or prepare night before. Try basmati rice or brown rice. Yea aiming to do once a year to monitor. Hmm my family don't usually cook so I eat out most of the time. Might need to try looking for really easy to prepare meals like dump all in a pot and mix sort of food then will be practical in terms of time Quote Link to comment Share on other sites More sharing options...
egal Posted February 5 Report Share Posted February 5 just steam stuff; or if u r too lazy, go for those muesli etc Quote Link to comment Share on other sites More sharing options...
Guest love_BIG Posted February 16 Report Share Posted February 16 slim guy like me have cholesterol problem too, my BMI is 19 but have slight high in LDL & Total cholesterol and high in Triglyceride for many years until I cut down on redefined carbo and sugar, eat more high fiber food (green) and good protein source (actually is from glass-fed red meat), more exercise and good sleep. Quote Link to comment Share on other sites More sharing options...
Guest love_BIG Posted February 16 Report Share Posted February 16 btw I am in my 50s Quote Link to comment Share on other sites More sharing options...
tyan Posted February 18 Author Report Share Posted February 18 On 2/16/2024 at 12:28 PM, Guest love_BIG said: slim guy like me have cholesterol problem too, my BMI is 19 but have slight high in LDL & Total cholesterol and high in Triglyceride for many years until I cut down on redefined carbo and sugar, eat more high fiber food (green) and good protein source (actually is from glass-fed red meat), more exercise and good sleep. I think urs still ok. Mine is beyond high risk. Quote Link to comment Share on other sites More sharing options...
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