90 days

[Heidi3]

I set a goal to loose weight and increase my exercise to reduce my BP ..and while I did reduce it it is still not with in the safe range ...... Not to mention after loosing 25lbs on this WOE ...my bad cholesterol went up and the good one went down ensive ensive ensive ...so I promised my PA that I would give it another 90 days cut salt, change the kind of fat I use (he has no problem with Atkins but wants me to eat less saturated fat)...increase intentional exercise and see if I can get my numbers in order...I do NOT want to take medication of I can do this myself....but there is a point ....wish me luck and if you have tips on how you got your numbers back in order please pass them to me ..I have no ego!!!....and really want to avoid medication for as long as possible!

[Desertthorn]

There are a lot of folks with Cholesterol issues and I am another one. I do eat a lot of sat fats unfortunately.......

[2big4mysize]

there are some atkins foods that asssit with cholesterol numbers such as

eat foods high in Omega3s (I will not mentyion flax is high in omega 3s the highest food source availible cause NL doesn't like the taste nor texture of flax)

add nuts oops you can't do nuts whell for any lurkers reading eat nuts for your cholesterol when you get to rung3

drink tea black or green decafe or cafe about 4-5 glasses a day as it has a chemical in it theat lowers LDL
stop drinking coffee as it has a cholesterol raising chemical in it.

you can switch your fats to monosaturated ones as they will lower LDL poly sats neither raise nor lower so skip them and lower your sat fats to about 20 mg a day

there are six cuts of meat that are leaner and lower in sat fats them others I posted it but it got culled so here they are again.

The Lighter Side Of Beef http://www.orbeef.org/aha.htm#lean%20cuts

*Three-ounce servings, cooked and trimmed.

Top Round
153 calories
4.2g total fat
(1.4 saturated)
Top Loin
176 calories
8.0g total fat
(3.1g saturated)
Round Tip
157 calories
5.9g total fat
(2.0g saturated)
Eye of Round
143 calories
4.2g total fat
(1.5g saturated)
Sirloin
165 calories
6.1g total fat
(2.4g saturated)
Tenderloin
179 calories
8.5g total fat
(3.2g saturated)


you can add some supplements acetyl L carnintine is writtern up in the supplements section and in additon to the heart heaty it gives you to go with your fatty acid metabolism boosting it has some studies showing it lowers LDL SHawnee was taking it.

you can up your soluble fiber (yep that flax again) in the intestine it binds with the cholesterol and the bile salts which are made from cholesterol and escorts them out the back end instead of allowing them to be reabsorbed in the intestines. Did you know bile salts are the only way the body excrets LDL?

also if you can do the soy stuff it is supposed to help too.

Exercise will raise your HDL which will help lower your blood LDL as it escorts the LDL back to the liver for processing as bile salts and other needed chemicals.

And of course you could lower your dietary intake of cholesterol but we humans create over 70% ot the cholesterol in our bodies.

Did any of that apply to you? I know my LDL was up 6 months into my Atkins and my doc was concerned but I wanted to try some dietary and added exercise first before i did the meds and 3 months later it was down and hads been down for the last 23 months. LDL normal and HDL way up TGs great and ratio almost 2 of course flax is the biggie for my Omegas but you can find others

oh and I know this will cheer you and everybody else with high cholesterol up http://www.heartcenteronline.com/myh...=5095&nl=4

[Heidi3]

I am adding more intentional exercise and signed up for the 6 week challange,
I am cutting saturated fats out of my diet as much as possible with out compromising flavors
I am eating more fish (copper river salmon season will be here soon!!!)
I am NOT eating flax
but will add more fiber from other sources
thanks so much for the list I printed it and will review I need all the help I can get that is for sure I do not want to take pills
My cousin controls his BP with swimming and a very low fat diet (not what you want to hear I am sure) but he is long lean and very fit..I am not going for the low fat just yet...(but my numbers were better when I was) ....just a few changes and I should be able to do this fine!....90 days starting the first of March you guys I am going to bust my *** with exercise I tell you.....

[2big4mysize]

did you know just lowering your blood sugars will lower your blood pressure too as the body reacts to sugar in the blood stream by increasing the blood pressure?

Since you don't do flax you can add oat bran when you get to rung 9 as oat bran has a 39% effective rate at lowering cholesterol while oat meal only had a slighly less then 10% rate or you can use psyllium as your fiber but you will need to get your omgea3s else where since your soluble fiber will not be flax. :sadblinky

you can eat these foods for some Omega3s Dark green vegetables like seaweed, broccoli, spinach, kale, spring greens, dark salad leaves, and cabbage eatten regularly can be good sources of Omega3 and are all on the acceptable veggies lists.