Hi how to efficiently reduce cholesterol..my cholesterol 8.2 (<5.18)

Any advice please. And I'm fat, doctor said cannot take fish oil supplement

Take oats lor..

Go swim daily until you feel your muscles burning...like olympic swim instead of play water...best way to exercise...

After that, watch what you eat and eat healthily...no carbs, no sugar...in a few months time, should get better...

Get ur BMI below 23.
Reduce Saturated Fats & Trans Fat intake.
Take a Statin.
Increase Fibre intake.
Reduce Sugar intake.
Avoid Fried & Oily food.
Eat more Veg & Fruits.

Myself practice Intermittent Fasting and control diet...seem reducing my cholesterol...

What is saturated fat and trans fat? Very confusing even I googled

8.2 is high; what is the Triglycerides (TG) and the LDL?
check out yer food, kill out any creams and fatty stuff.
lift water 1 liter water bottle with right hand 10 minutes when resting, with left hand 10 minutes too.


no you still can and should take omega 3 liver oil. You are obese not because of it, but because several years of energy-balance abuse.

Saturated fats are fats that are mainly found in animal fats. Trans fats are usually fats that are produced when a product goes through hydrogenation(adding of hydrogen) or in other words, processed food. Saturated fats if eaten moderately, does no harm to your body and your body can convert it into energy. On the other side, you should avoid trans fat as much as possible because it harms your cardiovascular system without giving your body any benefit. One thing to note, trans fat is actually a type of unsaturated fat, the 'trans' actually tells you the structure of the fat, it's one of the geometrical isomers. Besides, saturated fats increase LDL and unsaturated fats increase HDL where HDL helps your body to eliminate LDL.

To lower down your cholesterol level:
Do more exercise like HIIT, cardio with compound exercise and etc -to lose body fats and increase metabolic rate (from muscle growth), not to mention if you have more muscles, you're less likely to be fat again thanks to your higher BMR(resting metabolic rate);
Cut your saturated fat intake and eat more unsaturated fats (fats from plants/nuts) and fibre (veggies and fruits)-to maintain the HDL/LDL balance and fibre inhibits the absorption of cholesterol from food;
Keep your waist size below 40" if you're male and 35" if you're female, this is more accurate compared to using BMI, this is because it's proposed that waist size above 40"/35" is prone to diabetes and other chronic diseases;
Have efficient sleep (the type of sleep where you wake up energetically, not feeling tired at all).

It's weird to hear your doctor doesn't recommend you to eat fish oil supplement because fish oil supplement consists of polyunsaturated fats not saturated fats, maybe your doctor is worried that you might overconsume it or hopes you get them from meals instead. This is because there are still unknown factors (nutrition that we haven't discovered) in meals which are beneficial to our bodies.

Watch your diet, and best to try and lower your weight. This would help in lowering your cholesterol especially when you do cardio exercises

No easy way around it, diet and exercise.

Study shown plant-based diet can efficiently reduce cholesterol but I would not suggest you try this diet until you have fully understand and study about it.

Good luck, and hope you succeed in getting healthier!

https://www.eatingyoualive.com/

A lot of diseases start with high body weight. Why don't you start with losing weight? Set a target. Say 1kg a month.

With the right intention, you can indirectly reduce cholesterol, triglyceride, and sugar level. Afterall, it's the CVD behind cholesterol that kills, not cholesterol itself.

And perhaps that's the intention of your doctor, because although taking fish oil is indeed good for cholesterol management, it doesn't solve the root cause, which is perhaps caused by your unhealthy diet or lifestyle.

This post has been edited by Wings_cloud: May 28 2020, 04:46 PM

Your doctor is right, stop eating fish oil and most other oil and fat. As you said, you are fat, so you already have lots of it.

Do not take saturated fat like fat tissue in meat.
Do not take trans fat like deep fried french fries.
These harms the body. Period.

Eat vegetables and whole plant food like fruits.
For now, this is the focus to achieve your goal.

Saturated fats after consumed cause our Liver to produce Tons of cholesterol. Trans fat makes LDL which are Artery busters. Hscrp will be increased which raises risk of CAD.

Drink wota alot...

Thanks guys for advising me. I'll reduce consumption on fast food and avoid too much red meat as advice given by u guys. And will try to do more exercise... thanks very much! And I'm only 29.. the doctor also said my diet is so wrong which cause so high in cholesterol.. as I all the while dunno what is trans fat and saturated fat, until now I also know a bit as explained by u guys, really hard to differentiate what food has trans fat and saturated fat... now I know french fries is transfat which I quite like to eat as well, I'll avoid it

If you really can't differentiate, you can always read nutrition facts on the food(mainly the ingredient of the dish) that you wanna know its content. As for french fries, I think as long as you deep fry them yourself, the trans fat is literally negligible. The problem with deep-frying food outside is that they keep reusing the oil which already has trans fat in it and it will keep increasing because heat energy promotes reaction(hydrogenation) in the molecules to stabilise themselves. So if you really crave for food like french fries, just deep fry it yourself with new cooking oil every time. You may reuse the oil 1-2 times but more than that is strictly not recommended.

One way to roughly guess whether a dish has trans fat or not is to see the cooking method itself involves high temperature or not and how many times the cooking oil is used. So from these 2 principles, you can tell stir-frying food and deep-frying food have trans fats but not that much(or negligible) unless the cooking oil used is reused many times already.

This post has been edited by Yenactiet: Jun 1 2020, 09:53 AM

Thanks for the clarification Yenactiet!
Is it those food involved high temperature then the trans fat is negligible? Meaning to say trans fat is only inside the used cooking oil thus if cooking oil is new then whatever fried food also have only min trans fat?

Whenever the cooking oil is heated, be it new cooking oil or reused oil, trans fat will be produced gradually from a reaction called hydrogenation. And, high temperature will increase the rate of this reaction as the molecules of the cooking oil have more energy to attach to the hydrogen atoms in the oil to stabilise themselves. If you use new cooking oil or oil that has been re-used once or twice, the trans fat produced in it is not that much to the point it harms your body because even the 'boosted' rate is still slow, so it's considered as negligible. Whatever inside the cooking oil will stick to the dish you're preparing, so your dish will have trans fat too, it's the amount of trans fat that matters.

edit: The type of cooking oils you use also matters. One of the healthiest cooking oil is peanut oil. You can literally use peanut oil for every cooking method as it has a very high smoking point and high in unsaturated fats. If you want the healthiest cooking oil, it'd be sunflower oil with high oleic, but I believe it's also one of the most expensive cooking oil.

From this table, you should pick the cooking oil that has high monounsaturated fats or high saturated fats for frying method(deep or stir), of course, the preferred cooking oil would be the one that has high monounsaturated fats.

This post has been edited by Yenactiet: Jun 2 2020, 12:39 AM

Thanks for the info, very clear, u had clear my doubt. If I can survive through this I wish one day I could treat you a meal. Thank you!!