Key Points:
- Start with this simple plan.
- Make the diet easy with this simple plan.
- It will not happen overnight, but it doesn’t have to.
- Use this simple workout.
High Cholesterol. What?! Yeah, that’s what my doctor told me at my last physical. High LDL, the bad cholesterol. These were my numbers:
My Cholesterol Numbers Taken End of January 2022
This wasn’t the first time I was told I had high LDL. I’ve consistently had LDL levels that were higher than what they’re supposed to be.
However, I was only made aware of it once in 2016.
It was never brought to my attention because of my age. In 2016 I was still in my 30’s. Age is a significant factor in calculating whether cholesterol levels are an issue. I was young, so my doctor wasn’t concerned.
However, this time it was a little different. This time I had a son on the way. Which changed my entire perspective on things.
I could no longer be worried about the right now. I had to consider years down the road.
This made me look harder at the numbers and what they meant. I actually questioned the doctor on where the numbers were “supposed” to be. I had no idea what a “normal” LDL level was up to this point.
I went in for yearly physicals, but I didn’t ever feel the need to pay attention to the results. I didn’t expect the results to be above a healthy average. And if they were, my doctor would say something. Right?
Here’s the problem, doctors didn’t see my higher LDL levels as an issue because of my age.
Which is fine. But there I was in my 30’s, and I wasn’t being told that I needed to change how I lived. Because it didn’t have an immediate impact on my life.
I wasn’t aware that I couldn’t continue with the same diet and be fine as I got older. The doctor was only concerned with the here and now.
They didn’t alert me about the high levels being a concern as I got older.
Or maybe they did say something, and it flew over my head because it wasn’t a problem right then. I don’t know for sure how it played out. I can say that before the visit in 2016, I wasn’t concerned about my cholesterol.
However, I’m concerned about my health moving forward from the point of this visit. I’m considering having to get on cholesterol medicine at some point. I hated the idea of being dependent on medication to stay healthy.
I wanted to change my diet habits to fix the problem naturally. Considering my future self and for my soon-to-be son.
So here I am, 2016, son on the way, and it’s time to make a change. Admittedly, I made a feeble attempt to change my diet back then. I had the right intentions and reasonable goals, but I didn’t have a strong enough “Why.”
My son wasn’t born yet, so it wasn’t in my face. Eating right and being healthy wasn’t top of mind. I didn’t have that bond with my son yet. We hadn’t even met each other at that point.
Fast forward to 2022. I’m married, in my 40’s, and have two children. My doctor again brings up the high LDL, and I start spiraling. I dive deep into the rabbit hole of all the bad things that could happen. I start thinking about dying of a heart attack and leaving my kids without their father at a young age.
This is it. It’s time to take action or potentially have some serious regrets.
The Goal
My main goal is to reduce my LDL levels.
The easy answer is taking a statin to reduce the levels, but as I mentioned, I don’t want to live on medication forever. It’s the cheap way out.
I can do this. I can make this happen with a change in diet. Also, my doctor didn’t think medication was necessary at this point. If I can’t lower my LDL with dietary changes and it becomes essential, I’ll look at medicine as a fix.
The second goal is to increase good cholesterol levels, which is HDL. The desirable level is 60 or above. Anything less than 40 is considered at risk. The best way to increase this is through exercise.
The Diet
I love sweets, but I generally ate pretty healthy pre-2020. I kept the treats to a minimum and usually didn’t have many in the house.
Then COVID came, and all bets were off. Effing COVID. I started grocery shopping like I was in college again. Doritos, donuts, frozen pizzas, ice cream, and more. It was a joke. I didn’t even try to act healthy.
That diet obviously wasn’t cutting it and was probably a huge factor in my numbers above. It was time to go on a diet. And not a diet like we’re used to.
I’m talking about lifestyle change. I’ll be changing what I eat forever, not just for a period to lose weight. Remember, this isn’t a weight loss goal. This is a cholesterol goal.
I start by diving deep into the interwebs. I mean, I went deep. Spent a ton of time on this. The first search was “foods that lower cholesterol.” Endless articles come up on this topic. However, most say the same thing.
Why? Because it’s like most things. It’s simple, but not easy. The knowledge of knowing what to do is easy to acquire. Putting it into action and being consistent is the hard part.
Foods That Lower Cholesterol
Oatmeal, oat bran, and high-fiber foods
- This was an easy one to implement. Well, kind of.
My wife suggested overnight oats. I dislike oatmeal, so getting on board with it was tough. My wife looked up a recipe and made some.
Wait, you eat it cold? I’m out!” I guess because you eat oatmeal hot, and I related overnight oats to oatmeal, I just thought it was eaten hot or warm.
I took a bite and “Wow, this is pretty good!” You don’t have to eat much because they expand in your stomach. The best part is you make them and let them sit in the fridge until you’re ready. Quick and easy snack or meal.
- This was an easy one to implement. Well, kind of.
Fish and Omega-3 Fatty Acids
- I’m not a massive fan of fish. I did eat fish every now and then, but for the most part, it was never at the top of my list. I’ve forced myself to eat it more often and find that I can efficiently work it into my diet.
The kids like salmon, and it’s somewhat affordable, so that’s a big hit. My favorite fish to eat right now is Chilean Sea Bass, but it’s not ideal at $30 a pound.
The heaviest hitter came from a visit with my cousin. As a snack, he had a tuna fish dish prepared. The trick with tuna fish is I’ve always eaten sandwiches that were heavy with mayo.
Can’t have mayo with a low cholesterol diet, and white bread isn’t ideal. This recipe has neither, so it fits right in. I have the tuna and overnight oats in the fridge for a quick and easy snack or meal.
- I’m not a massive fan of fish. I did eat fish every now and then, but for the most part, it was never at the top of my list. I’ve forced myself to eat it more often and find that I can efficiently work it into my diet.
Walnuts and Other Nuts
- I’ve always liked nuts but didn’t have a reason to eat them. They’re ok to snack on but not as good as Oreos!
However, they’re great for providing good fat and lowering cholesterol. The easiest way to add these to my diet was to add them to the overnight oats. I sprinkle them on top of every bowl. Done and done.
- I’ve always liked nuts but didn’t have a reason to eat them. They’re ok to snack on but not as good as Oreos!
Avocados
- Up until now, I’ve always naturally fasted until lunchtime. I’m generally not that hungry in the morning, and I’m not really into most breakfast foods.
However, I didn’t know how else to work avocados into my diet. So, I started eating Avocado toast every morning. I use harvest bread and generally spread everything bagel seasoning on top.
I grow too many tomatoes in my garden, so I also top it off with a tomato. My wife likes to add feta cheese on top. I try avoiding cheese because it’s not ideal for a low cholesterol diet.
- Up until now, I’ve always naturally fasted until lunchtime. I’m generally not that hungry in the morning, and I’m not really into most breakfast foods.
Olive Oil
- I didn’t have to make a change here. I use olive oil on everything. I do substitute it for some places where I used to use butter, but for the most part, it’s business as usual for me here.
Legumes
- I love beans but didn’t have them in a regular rotation in my diet. Now, instead of beans and rice, I just get beans.
My wife also makes a nice bean salad that’s available in the fridge with the overnight oats and tuna fish dish.
- I love beans but didn’t have them in a regular rotation in my diet. Now, instead of beans and rice, I just get beans.
Non-starchy Vegetables
- My biggest problem with vegetables has always been and still is that I end up wasting so many of them. They sit and rot in our refrigerator, and we just throw them out.
I’m still working on adding more veggies into my diet at a higher frequency: asparagus, brussels sprouts, cabbage, broccoli, cauliflower, tomatoes, peppers, celery, carrots, leafy greens, and onions. I try to work in a smoothie every day as a snack.
- My biggest problem with vegetables has always been and still is that I end up wasting so many of them. They sit and rot in our refrigerator, and we just throw them out.
Fruits
- Because of the sugar content, I try to be careful about how much I eat here. Blackberries, blueberries, raspberries, pomegranates, and strawberries are all good.
I try to mix some berries into my smoothie. I bought pomegranate juice for a bit but couldn’t get into it. I also eat apples and bananas daily, but you have to be careful because of their sugar content.
- Because of the sugar content, I try to be careful about how much I eat here. Blackberries, blueberries, raspberries, pomegranates, and strawberries are all good.
More options are available, but these are the most frequent and what I landed on for my diet.
Things That Increase Your Cholesterol
Let me sum it up for you: Everything that tastes good…
Smoking
- This wasn’t something that I could’ve changed because I don’t smoke. If you do, I strongly suggest that you stop. I’ve had three Aunts and Uncles die from lung cancer. It’s not pretty.
Weight
- Being overweight can contribute to high cholesterol. Whether heavy or obese, your body can change how it functions. It increases your chances of high triglycerides.
This means elevated amounts of fatty acids are delivered to your liver.
- Being overweight can contribute to high cholesterol. Whether heavy or obese, your body can change how it functions. It increases your chances of high triglycerides.
Red Meat
- Beef, pork, and lamb are generally high in saturated fat. Depending on the cut, some are higher than others. This was and is a massive struggle for me.
Meat is a huge part of my diet. It’s in almost every meal that I eat. Every dish that I know how to cook has meat in it.
- Beef, pork, and lamb are generally high in saturated fat. Depending on the cut, some are higher than others. This was and is a massive struggle for me.
Fried Foods
- Chicken wings, onion wings, fried chicken, and anything else dipped into a deep fryer are off-limits. All the good stuff! Use an air fryer with olive oil instead.
Processed Meats
- If you like sausage, don’t watch it being made. Sausage, hot dogs, and bacon all use the fattiest cuts of meat. Out! Who doesn’t love a good charcuterie board? Out! Can’t have that processed meat. Or the cheese, for that matter.
Baked Goods
- Anything with a large amount of butter and shortening. Soooo, all the sweet stuff. Cakes, cookies, and pastries are all out.
Full-fat Dairy
- Whole milk, butter, and cheese are all high in saturated fat. Cheese? We’re cutting cheese out?! Don’t worry. There are options. I use almond milk. I’ve also started eating plant-based cheese.
Ok, we’re taking all the fun out of eating.
That’s what it seems like. It’s the truth to a point. All the things I grew up eating are on the bad cholesterol list. Ribeye’s, ribs, wings, prosciutto, and don’t get me started on all the sweets. Oreos, seven-layer brownstone front cake, ice cream. All gone. Chips, basically everything in the fun part of the pantry. Gone! Well, not totally gone, but it’s a balance.
I don’t suggest doing a 180 overnight. Drastic changes seldomly work over the long term. I changed my diet drastically and then dialed it back a few months later. It was too much. It wasn’t sustainable for me.
New Daily Diet
Breakfast:
- Overnight Oats – I don’t usually have this for breakfast, but it does the trick and is definitely a good option.
- Avocado Toast – Hot damn, I’m a millennial now!
Snack:
- Overnight Oats – This is an excellent snack because it’s already made. All I have to do is go to the fridge, scoop it out and add walnuts.
- Tuna Salad – Already made! That’s the key here. It’s pre-prepared and waiting for me to have a snack attack.
- Raisins – These help hit my sweet tooth. I try to not eat too many because of the sugar.
- Apple – In the fridge and ready to go.
- Dried Apricots – No added sugar and ready to go.
- Carrots – I get the baby carrots.
- Nuts – Peanuts, walnuts, cashews, almonds, etc.
- Bean Salad – There are a million different recipes out there. It’s already made and ready to go for the week.
- Leftovers – Let’s not let these go to waste. They’re easy, and it’s better to snack on healthy leftovers than break on something unhealthy with a craving.
Lunch
- Tuna Salad – This is great as a snack or lunch.
- Bean Salad – Does the trick for lunch also!
- Rotisserie Chicken – Most grocery stores have these pre-made. I don’t eat the skin because of the fat and salt content. The bean salad makes a great side dish to this.
- Fish – This could be made fresh or leftovers from the night before.
- Grilled/Baked Chicken – A simple marinade does the trick.
- Tacos – I started eating these as I loosened up. I love tacos! I use turkey instead of beef and plant-based cheese instead of actual cheese. It’s actually pretty good!
Dinner
- A few lunch items also show up at dinner: Rotisserie chicken, fish, chicken, and tacos are all in the rotation.
- Pasta – I try to avoid pasta but don’t want to make something different than the rest of the family every night. When we have pasta, I’ll use whole wheat pasta.
- Rice – I’ll make brown rice for myself if we have something with rice. The kids won’t eat it, so I’ll also make white rice for them.
A healthy menu is something that we’re working on expanding. It’s not what I grew up eating, so it’s not really in my wheelhouse.
What About the Rest of the Family
Wait, my kids aren’t going to eat all the same things I eat? This is the biggest struggle. My wife eats similar to me for the most part, but my kids like all the fun food that isn’t healthy.
Here’s what I realized:
They’re kids! I mean this in two ways. One, let them live a little. If they want some sweets, let them have some sweets.
But at the same time, they’re kids! Our job is to educate them about food, so they grow up with healthy habits. So they don’t end up with the same lack of health knowledge that you’re working with right now. Not to mention it’s hard to stay strong when all that crap is in the house.
Not gonna lie. We have some unhealthy sweets in the house. And I go rogue sometimes and tear it up. But I try to limit what we have and my gorging.
This isn’t an all-or-nothing type of change. At least not at first. Small changes over time are better than becoming overwhelmed and ultimately giving up. I went hard at first and then dialed it back a bit. But that’s because I’m obsessive.
I went too hard. It was too much for me to sustain at that level. I wasn’t going to last, so I had to loosen up.
I gave in a little to avoid going off the rails and giving up my new lifestyle. I have cheat days now.
At first, I started having cheat days, which turned into cheat weekends. Friday, Saturday, and Sunday are too much. It’s almost half the week! I corrected myself again, trying to limit myself to one cheat day a week. That might be a cheat dinner on Friday, cheat breakfast on Saturday or cheat lunch on Sunday.
The Workout
This was no easier than changing the diet. I really don’t like working out. Never have been able to maintain it for an extended period. However, this time I had a “Why.”
I started with push-ups. Literally, that’s it. And not that many, either.
I was so weak. I can’t remember what I started with, but it was something like sets of 15 push-ups. I can’t remember how many sets, but it wasn’t a lot. I just didn’t want to do it.
The plan wasn’t to come out of the gates with a massive workout. I just wanted to be consistent.
It worked!
I kept doing my sets of 15 push-ups. As I kept doing it, I hated it less and less. I started doing sets of 20, then 25, and eventually 40. Then I added sit-ups. Same thing with sit-ups. I started low and kept adding.
Slow and steady wins the race. This approach has served me well. I’ve since added pull-ups. I’m now up to sets of ten with my pull-ups. My goal is to get to 22. That’s the number I was able to do in high school.
Why I want to get back to that, I don’t know. But it’s nice to have a goal and compete against myself.
I have a pull-up bar that goes in the doorway of a bedroom. I’ve started going to the gym at work which I have free access to. I also mix in some different cross-fit workouts now. My workouts have gotten to be somewhat respectable.
The Results
Cholesterol results are to come at a later date.
As far as my body is concerned, I’ve lost about ten pounds. That wasn’t my intention going into this because I was pretty skinny, to begin with. However, I had a gut to lose that I gained over COVID, and I would say it’s pretty well gone at this point.
Losing the weight was a side effect, but now that I’ve lost it, I’m pushing for a six-pack.
