Beyond Dieting: The 3 Steps That Slashed My Cholesterol levels in just 6 Months
Unlocking the secret to better cholesterol: A non-diet approach that actually works
My Father died of a heart attack in 2017 at the age of 83. He had just had a stress test which went well and his doctor had just told him 2 weeks prior to his death that he was likely to live into his 90’s due to the fact that he avoided any major health issue to that point.
My Dad walked 5 miles every day, ate a balanced and mostly healthy diet thanks to my health-conscious Mom who also happens to be a chef.
His Brother, my Uncle Sheldon, also unexpectedly died of a heart attack on just a normal daily walk, but he had had a heart attack before and had by-pass surgery.
We just didn’t see this coming.
I had not concerned myself much with heart-health in the past - after all, I felt that my whole-food, plant based diet, daily exercise and yoga shielded me from any significant problems.
But after his death, I realized that I probably needed to do more as I age to nurture my heart-health. In the book Outlive: The Science and Art of Longevity, by Peter Attia, Attia refers to the concept of “morbidity compression” and “delaying the onset of chronic disease.”
This concept is about identifying and addressing health markers and risk factors decades before they manifest as chronic diseases that ultimately determine our lifespan and quality of life. By focusing on these early indicators—such as cholesterol levels, blood pressure, insulin sensitivity, and others—Attia discusses how we can predict, delay, or even prevent the diseases that often lead to death, such as heart disease, cancer, and neurodegenerative disorders.
Attia emphasizes the importance of taking action long before symptoms appear, which he describes as "preventing the preventable." By doing so, one can potentially reduce the time spent suffering from chronic illness at the end of life, leading to a longer and healthier lifespan.
When we think of lowering cholesterol, the first thing that usually comes to mind is a drastic diet overhaul or significant weight loss. Or, perhaps your doctor suggests a statin or similar medication to help manage and mitigate heart concerns.
But what if I told you that I managed to lower my cholesterol by over 20 points, significantly improved my LDL, HDL, and triglyceride levels—all without losing a single pound or changing my diet?
With just three simple lifestyle tweaks, I made a massive impact on my health.
In this post, I'll share exactly what I did, why it worked, and how you can achieve similar results without depriving yourself of your favorite foods or obsessing over the scale.
Baseline Biometrics: February 27th, 2024
Total cholesterol: 196
HDL (good cholesterol) 36 (for women, it should be at least over 50 and ideally over 60)
LDL (lousy or bad cholesterol) 122
Triglycerides: 122
Note: I already eat a fiber-rich diet with plenty of vegetables, fruits, and plant-based proteins. For those just starting their health journey, increasing fiber, lean proteins, and adding healthy fats like olive oil, avocado, and salmon would be a good initial step.
**Always speak to your doctor about taking on any new supplements or diet protocol**
Here are the 3 major changes I made in the last 6 months:
Flaxseed Oil Pills:
I started taking 1400 mg of flaxseed oil daily. Rich in ALA omega-3 fatty acids, flaxseed oil is known for its heart-healthy benefits, but I was surprised at just how much it helped my cholesterol levels. Unlike fish oil, it’s plant-based and has a milder taste, making it an easy addition to my routine.
HIIT Training:
High-Intensity Interval Training (HIIT) became a staple in my workout routine. It’s quick, efficient, and perfect for someone with a busy schedule. HIIT not only boosted my cardiovascular health but also played a role in improving my lipid profile.
Weightlifting:
I am almost 52 years old. Muscle mass begins to decrease as early as age 35 for some women yet I was focusing more on cardio and yoga for it’s mind/body benefits. I started lifting weights regularly, and it transformed my body from the inside out. Not only is it make me stronger, and increasing my muscle mass, but it is also helping me balance my cholesterol levels by increasing my HDL (the good cholesterol) and reducing triglycerides.
Biometrics as of August 20th, 2024
Total cholesterol: 173
HDL 41
LDL 101
Triglycerides: 157
Overall changes in lipid panel:
23 points down in total cholesterol
5 points up in good cholesterol HDL
21 points down in bad cholesterol - LDL
36 points down in triglycerides
As you can see, I still have work to do. I would like to try to increase my HDL even further by continuing to do HIIT workouts and weight training.
But as a non-diet, weight neutral coach, it is incredibly validating and hopeful for me to know that positive health changes are possible without losing a single pound. In fact, my weight stayed exactly the same in 6 months and I’ve maintained my weight for 8 years now within 2-3 pounds since giving up chronic dieting and adopting intuitive and mindful eating practices.
If you’re just starting out on a path to better heart health here are some other lifestyle steps you can take to help raise HDL and lower your overall cholesterol levels WITHOUT dieting.
Increase Soluble Fiber Intake:
Foods like oats, barley, beans, lentils, fruits (especially apples and citrus), and vegetables are rich in soluble fiber, which helps reduce LDL cholesterol by binding to it and removing it from the body.
Incorporate Healthy Fats:
Replace saturated and trans fats with unsaturated fats. Foods like olive oil, avocados, nuts, seeds, and fatty fish (like salmon and mackerel) can help lower LDL and raise HDL levels.
Consume Omega-3 Fatty Acids:
In addition to flaxseed oil, other sources of omega-3s, like fish oil supplements or fatty fish, can improve cholesterol levels by raising HDL and lowering triglycerides.
Eat More Plant Sterols and Stanols:
These naturally occurring substances found in plants help block the absorption of cholesterol. They're often added to products like margarine, orange juice, and yogurt but can also be found in nuts, seeds, legumes, and whole grains.
Exercise Regularly:
Besides HIIT and weightlifting, moderate exercise like brisk walking, swimming, or cycling can help raise HDL levels. Consistency is key, so aim for at least 30 minutes of physical activity most days of the week.
Limit Alcohol Consumption:
Moderate alcohol consumption, particularly red wine, has been shown to raise HDL levels. However, moderation is important—no more than one drink per day for women and two for men.
Quit Smoking:
If you smoke, quitting can improve HDL cholesterol levels and improve overall cardiovascular health. Within a year of quitting, the risk of heart disease drops significantly.
Reduce Stress:
Chronic stress can negatively impact cholesterol levels. Practices like mindfulness, meditation, yoga, and deep breathing exercises can help lower stress and, in turn, improve your lipid profile.
Use Herbs and Supplements:
Some natural supplements, such as niacin, red yeast rice, garlic, and psyllium husk, have been shown to help lower LDL cholesterol or raise HDL cholesterol.
Optimize Sleep:
Poor sleep quality and duration can negatively affect cholesterol levels. Aim for 7-9 hours of good-quality sleep per night to support overall heart health.
As I reflect on my journey and the changes I've made, it's clear that proactive steps toward heart health can be remarkably effective—even without weight loss. By focusing on targeted lifestyle changes and monitoring key health markers, you too can make significant strides in improving your cholesterol and overall well-being. Remember, small adjustments can lead to powerful outcomes, and it's never too late to start taking charge of your health.