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Unread 2012-08-27, 03:51 PM   #1
ItalionStallion888
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Default Lab results

8 months ago my doctor told me I needed to start making some life changes, as the current path would end up being just like every other male in my family, a diabetic in two to three years. As of my blood work results this morning this is no longer the case. Feels fantastic to know the changes I did are really making an impact.

So I've got my sugar stuff under control, and don't ever plan on looking back. What I wasn't prepared for was my cholesterol levels.

My total cholesterol is 180, range for it is 100-199 so I'm a little high.
Triglycerides is 256 range is 0-149
HDL cholesterol 28 he wants it higher than 39


VLDL 51 range is 5-40
LDL is 100 range is 0-99

It says I'm currently not at risk for or negative risk factor for CHD.

I asked him what to do with the cholesterol and he said to exercise more and watch what I eat. High cholesterol runs in my family. Awesome Italian genes lol. I can handle the exercise, but I'm clueless on what to do for the bad cholesterol. I know eating more cherrieos and oatmeal will increase my HDL. I feel that we don't eat unhealthy at home. I don't eat fast food on a regular basis.
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Unread 2012-08-27, 04:09 PM   #2
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Here's a quick list I found that you can go by. Basically, increase your "good fat" intake and decrease your "bad fat" intake.

http://www.helpguide.org/life/healthy_diet_fats.htm
Quote:
Monounsaturated fats and polyunsaturated fats are known as the “good fats” because they are good for your heart, your cholesterol, and your overall health.

GOOD FATS
Monounsaturated fat
Olive oil
Canola oil
Sunflower oil
Peanut oil
Sesame oil
Avocados
Olives
Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)
Peanut butter

Polyunsaturated fat
Soybean oil
Corn oil
Safflower oil
Walnuts
Sunflower, sesame, and pumpkin seeds
Flaxseed
Fatty fish (salmon, tuna, mackerel, herring, trout, sardines)
Soymilk
Tofu

Saturated fats and trans fats are known as the “bad fats” because they increase your risk of disease and elevate cholesterol.

Appearance-wise, saturated fats and trans fats tend to be solid at room temperature (think of butter or traditional stick margarine), while monounsaturated and polyunsaturated fats tend to be liquid (think of olive or corn oil).

BAD FATS
Saturated fat
High-fat cuts of meat (beef, lamb, pork)
Chicken with the skin
Whole-fat dairy products (milk and cream)
Butter
Cheese
Ice cream
Palm and coconut oil
Lard

Trans fat
Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough
Packaged snack foods (crackers, microwave popcorn, chips)
Stick margarine
Vegetable shortening
Fried foods (French fries, fried chicken, chicken nuggets, breaded fish)
Candy bars
P.S. Congrats on getting out of the "danger" zone!
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Unread 2012-08-27, 04:26 PM   #3
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I drink a lot of 2% milk and we eat a lot of chicken breast for dinner. It's usually grilled or baked though. I think I'm going to track what I eat for a few weeks and see if there is something specific I'm eating that's causing the levels to be so high.
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Unread 2012-08-27, 04:33 PM   #4
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Take a good quality fish oil supp.
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Unread 2012-08-27, 04:42 PM   #5
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I should go get my blood work done so I know where I stand.
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Unread 2012-08-27, 06:40 PM   #6
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Quote:
Originally Posted by ItalionStallion888 View Post
I drink a lot of 2% milk and we eat a lot of chicken breast for dinner. It's usually grilled or baked though. I think I'm going to track what I eat for a few weeks and see if there is something specific I'm eating that's causing the levels to be so high.
Do this and post results. I'm certain that we can figure out what you're eating that's causing your bad levels to be so high.

Make sure to include what you're cooking your food in. Using an ounce or two of fat to cook in may not seem like a big deal, but over time it does build up in your system, especially if your body isn't "filtering" it out at a decent rate.
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Unread 2012-08-27, 06:54 PM   #7
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we only cook in olive oil. The only time we use stick butter is for mac n cheese. I'm going to start next monday tracking everything I eat.
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Unread 2012-08-27, 07:38 PM   #8
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Were you fasted when you had your blood drawn?
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Unread 2012-08-27, 07:47 PM   #9
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bet if you cooked in coconut oil instead your cholesterol would go down. Search some of my post, saturated fat isn't a bad fat.

take some niacin if you want help with cholestrol also.
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Unread 2012-09-07, 02:46 PM   #10
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Quote:
Originally Posted by Sylva View Post
bet if you cooked in coconut oil instead your cholesterol would go down. Search some of my post, saturated fat isn't a bad fat.

take some niacin if you want help with cholestrol also.
Seriously about skipped to quote when i saw his post about olive oil, just to mention coconut oil.

My wife and I first tried it about a year ago and havnt used a different oil since then. It is seriously amazing. Adds a nice flavor to the food, creates a great smell in the house and is healthy.

JT, switch to this, you will love it.

Also, lower your dairy intake ("mac n cheese", 2% milk, ice cream etc). Drink almond milk or Silk instead.

Ive been reading a ton lately and that seems to be a common theme accross the board.
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Unread 2012-09-07, 02:53 PM   #11
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Quote:
Originally Posted by Diamond Star View Post
Were you fasted when you had your blood drawn?
yes, I fasted before I had my blood drawn

Quote:
Originally Posted by Sylva View Post
bet if you cooked in coconut oil instead your cholesterol would go down. Search some of my post, saturated fat isn't a bad fat.

take some niacin if you want help with cholestrol also.
Quote:
Originally Posted by FOACAD View Post
Seriously about skipped to quote when i saw his post about olive oil, just to mention coconut oil.

My wife and I first tried it about a year ago and havnt used a different oil since then. It is seriously amazing. Adds a nice flavor to the food, creates a great smell in the house and is healthy.

JT, switch to this, you will love it.

Also, lower your dairy intake ("mac n cheese", 2% milk, ice cream etc). Drink almond milk or Silk instead.

Ive been reading a ton lately and that seems to be a common theme accross the board.
I hate hate hate hate coconut, I don't like the smell or taste of it. Does coconut oil smell like coconut and give food a coconut taste? Stupid question I know since it's called coconut oil, but I've bought other things that tasted unlike the name.

We do 1% milk at home, our biggest issue that we seem to run into is cost. The unhealthy stuff is much cheaper than the good for you stuff. We shop almost 100% at Aldis so we get what they have. Most of the time it's not all to healthy.

Today I started taking fish oil, I picked up some Omegaplex from Advocare. I'm going to take 2 a day until I do my blood work again in November. I do eat a lot of red meat, and for a good period of time (putting funds elsewhere) we were pretty much eating frozen pizza and ramen, or broke college kid food. This isnt' really the case anymore, as we are doing more chicken and rice now.

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Unread 2012-09-07, 02:57 PM   #12
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Honestly, not like you'd think.

Try to find a small jar of it at the store and try it with something you'd normally put olive oil in.

Other things ive seen in reading is to lower the meat portions and increase the fresh veggie portions.
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Unread 2012-09-07, 03:02 PM   #13
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The only time I really eat a lot of meat is during football season, but most of it is either smoked or grilled. Mostly pork and brisket. It'll be tough to give up the red meat lol. I will try the coconut oil with some chicken. Most of the time we cook chicken in a cast iron skillet or baked in the oven.
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Unread 2012-09-07, 03:13 PM   #14
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I'd take 2 fish oil with every meal.

Also, no, coconut oil does not smell or taste like coconut to me and I HATE coconut.
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Unread 2012-09-07, 03:15 PM   #15
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I'd take 2 fish oil with every meal.

Also, no, coconut oil does not smell or taste like coconut to me and I HATE coconut.
good to know, I'll see what I can find at the store. I know having those numbers come down drastically isn't realistic, but I'd like to see a 10% decrease over the next 2-3 months. I retest Nov 13th
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Unread 2012-09-07, 03:17 PM   #16
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you would be surprised at what you could do buuuut I would take a fair amount of hard work.
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Unread 2012-09-07, 03:23 PM   #17
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We do 1% milk at home, our biggest issue that we seem to run into is cost. The unhealthy stuff is much cheaper than the good for you stuff. We shop almost 100% at Aldis so we get what they have. Most of the time it's not all to healthy.
Pre-planning helps the budget. Jeff & I plan things out & shop in bulk every other month and have saved quite a bit of money doing that. Healthy does not have to be expensive.
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Unread 2012-09-07, 03:39 PM   #18
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Pre-planning helps the budget. Jeff & I plan things out & shop in bulk every other month and have saved quite a bit of money doing that. Healthy does not have to be expensive.
Before i deployed Megan and I did this as well. Except it wasnt every month and in bulk.

We sat down on Sundays and planned out meals for the week, cooked at home every night, and then went and got JUST the ingredients for those meals. All our "snacks" turned to things like nuts and fruits that were easy to grab as opposed to cookies, candy, chocolate etc.

We saved money by not just going shopping to fill our cabinets and instead shopping for what we planned to eat. We also were able to make healthier foods.
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Unread 2012-09-07, 03:39 PM   #19
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Pre-planning helps the budget. Jeff & I plan things out & shop in bulk every other month and have saved quite a bit of money doing that. Healthy does not have to be expensive.
we list out what we need and shop on the 15th, we get most if not all food items from Aldis and everything else from Walmart or the dollar store.
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Unread 2012-09-07, 03:53 PM   #20
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Originally Posted by FOACAD View Post
Before i deployed Megan and I did this as well. Except it wasnt every month and in bulk.

We sat down on Sundays and planned out meals for the week, cooked at home every night, and then went and got JUST the ingredients for those meals. All our "snacks" turned to things like nuts and fruits that were easy to grab as opposed to cookies, candy, chocolate etc.

We saved money by not just going shopping to fill our cabinets and instead shopping for what we planned to eat. We also were able to make healthier foods.
I take it one step further and batch cook. I'm too tired to cook every night (and sometimes just don't have time).
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