My blood work is back from Kaiser and here are the only disturbing results (I’ve had these problems for a couple of years now and no matter how much I pray about them, they don’t seem to go away):
| CHOLESTEROL | 203 | <200 mg/dL |
| TRIGLYCERIDE | 161 | <150 mg/dL |
| HDL | 38 | >/=40 mg/dL |
| LDL CALCULATED | 133 | <100 mg/dL |
| CHOLESTEROL/HIGH DENSITY LIPOPROTEIN | 5.3 | <5.0 |
The American Heart Association says:
Changes in lifestyle habits are the main therapy for hypertriglyceridemia. These are the changes you need to make:
- If you’re overweight, cut down on calories to reach your ideal body weight. This includes all sources of calories, from fats, proteins, carbohydrates and alcohol.
- Reduce the saturated fat, trans fat and cholesterol content of your diet.
- Reduce your intake of alcohol considerably. Even small amounts of alcohol can lead to large changes in plasma triglyceride levels.
- Eat fruits, vegetables and nonfat or low-fat dairy products most often.
- Get at least 30 minutes of moderate-intensity physical activity on five or more days each week.
- People with high triglycerides may need to substitute monounsaturated and polyunsaturated fats —such as those found in canola oil, olive oil or liquid margarine — for saturated fats. Substituting carbohydrates for fats may raise triglyceride levels and may decrease HDL ("good") cholesterol in some people.
- Substitute fish high in omega-3 fatty acids instead of meats high in saturated fat like hamburger. Fatty fish like mackerel, lake trout, herring, sardines, albacore tuna and salmon are high in omega-3 fatty acids.
Because other risk factors for coronary artery disease multiply the hazard from hyperlipidemia, control high blood pressure and avoid cigarette smoking.
LUKE SAYS: I’m 6’1" and 175 pounds.
Joe emails: That cholesterol is too high at your age. You need a multi-part approach. My advice as to daily intake:
1. Drink only tea or water. No coffee, soda, alcohol.
2. Lose weight. If you are six feet tall, you should be under 180.
3. Substitute fish in your diet for meat. Reserve meat for days when you have sex.
4. Take niacin – the non flushing kind.
5. Take Zinc too.
6. No salt whatsoever.
7. Exercise by doing punishing cardio for at least 45 minutes every other day. I am talking running uphill, plyometrics, something where you sweat an ungodly amount. Yes, yoga is fine, but not enough.
8. Eat a meal a day of just fiber – try a salad, with tomatoes and broccoli, or get used to all fiber cereals and eat that.
9. Cut out white bread.
