Need to lower cholesterol and glucose levels, please help!

[Anonymous]

Anonymous wrote:Can you swap out oatmeal for eggs? Oatmeal causes big increases in blood sugar for many people.

Even steel cut oats?

[Anonymous]

If you want to lower your glucose, this will do it:
Eat only protein (chicken breast and fish) and non-starchy vegetables. Eat healthy fat with every meal (nuts, seeds, avocado, olive oil) so that you won't get hungry. Eat nuts or vegetables for in between meal snacks.

Read the book The Sugar Solution 10 Day Detox for complete details of this diet. I do not eat coconut butter because I am not certain it doesn't clog your arteries in spite of what the author claims. I take fiber before every meal (Benefiber) in a tall glass of water and I take vitamins.

What to avoid:

sugar
gluten
beans
rice
flour of any type including gluten free
dairy
processed foods of any kind
fruit other than 1/2 cup berries a day

[Anonymous]

There are other foods to avoid that I neglected to mention but basically this is a sugar free, gluten free, dairy free anti-inflammatory diet. All you eat are non-starchy vegetables, protein and nuts and seeds and a bit of healthy fats.

[Anonymous]

Anonymous wrote:There are other foods to avoid that I neglected to mention but basically this is a sugar free, gluten free, dairy free anti-inflammatory diet. All you eat are non-starchy vegetables, protein and nuts and seeds and a bit of healthy fats.

That was very helpful, thank you

[Anonymous]

Anonymous wrote:Can you swap out oatmeal for eggs? Oatmeal causes big increases in blood sugar for many people.

+1 I realize that oatmeal is supposed to be healthy, but it is not my food.

[Anonymous]

Anonymous wrote:If you want to lower your glucose, this will do it:
Eat only protein (chicken breast and fish) and non-starchy vegetables. Eat healthy fat with every meal (nuts, seeds, avocado, olive oil) so that you won't get hungry. Eat nuts or vegetables for in between meal snacks.

Read the book The Sugar Solution 10 Day Detox for complete details of this diet. I do not eat coconut butter because I am not certain it doesn't clog your arteries in spite of what the author claims. I take fiber before every meal (Benefiber) in a tall glass of water and I take vitamins.

What to avoid:

sugar
gluten
beans
rice
flour of any type including gluten free
dairy
processed foods of any kind
fruit other than 1/2 cup berries a day

No beans? Ugh, I thought they were good for protein and longevity. Didn’t realize they would raise glucose.

[Anonymous]

Take metformin to lower a1c. This safe an effective.

Lose 5-10 lbs.

I do the former, but I really need to do the latter.

[Anonymous]

Get a calcium score test. If your triglycerides are low, it offers a protection against high levels. I have genetic high cholesterol and my calcium score was 0 meaning none of it was sticking to my arterial walls

[Anonymous]

Sounds like you’ve already done most of what people do to try to lower cholesterol “naturally.” Go on a low dose statin. They are safe and effective.

[Anonymous]

Anonymous wrote:I think you just need to accept that you need a statin. Sometimes high cholesterol is just hereditary and there’s not much you can do to improve it. My sister is a vegetarian and a (fast!) marathon runner who has always had high cholesterol. Like even in her 20s. She’s not yet 40 and is on a low dose of a statin. She eats basically no white carbs, almost no dairy. Tons and tons of fish and beans and veggies and fruit and whole grains. Runs 4-6 marathons a year.

Agreed. I have a family history and my mother has been a rail-thin health nut her whole life to the point people think she's 15-20yrs younger than her actual age, and she still needs a statin.

[Anonymous]

Anonymous wrote:Get a calcium score test. If your triglycerides are low, it offers a protection against high levels. I have genetic high cholesterol and my calcium score was 0 meaning none of it was sticking to my arterial walls

Good advice.

You seem like you may be increased risk for diabetes since nobody with your lifestyle should have high glucose. So, I’d also try to delay the statin as long as you can since those can trigger diabetes.

Maybe also try a continuous glucose monitor to learn what foods are spiking yours. Maybe you actually need more fat and protein with your carbs.

[Anonymous]

Anonymous wrote:

Anonymous wrote:What is your glucose level? Did they also test A1c?

Glucose was a 99. They did not test A1c as far as I can tell,

The A1C gives you a more accurate picture. Was 99 random or fasting?

[Anonymous]

Anonymous wrote:

Anonymous wrote:If you want to lower your glucose, this will do it:
Eat only protein (chicken breast and fish) and non-starchy vegetables. Eat healthy fat with every meal (nuts, seeds, avocado, olive oil) so that you won't get hungry. Eat nuts or vegetables for in between meal snacks.

Read the book The Sugar Solution 10 Day Detox for complete details of this diet. I do not eat coconut butter because I am not certain it doesn't clog your arteries in spite of what the author claims. I take fiber before every meal (Benefiber) in a tall glass of water and I take vitamins.

What to avoid:

sugar
gluten
beans
rice
flour of any type including gluten free
dairy
processed foods of any kind
fruit other than 1/2 cup berries a day

No beans? Ugh, I thought they were good for protein and longevity. Didn’t realize they would raise glucose.

They break down as a carbohydrate.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Can you swap out oatmeal for eggs? Oatmeal causes big increases in blood sugar for many people.

Even steel cut oats?

Yes. Switch out the oats for protein.

[Anonymous]

Anonymous wrote:OP here. My eating is really healthy, tons of veggies, beans, fish once a week, chicken once a week, steel cut oatmeal, quinoa, lots of nuts. No processed foods except for tortilla chips and popocorn which I eat a handful of times a week, but no sweets.

In perimenopause I really had to dial down starches, ask your doctor for a CGM and see how you react to different foods. The change in hormones really seemed to impact my metabolic health. A statin will greatly increase risk of diabetes so avoid. Intermittent fasting may help both issues. Check out vids by Dr. Jason Fung or his team's podcast, The Fasting Method. Incorporating IF and walking for 15 min after meals helped drop my glucose from that top normal range. Simple to integrate. Good luck!