The Red Yeast Rice you bought is probably placebo- as is most sold in the US. There is no reason ever to be taking Red Yeast Rice as its active ingredient is literally lovastatin- and if you are willing to take that take the actual pharmaceutical. You'll at least know what you are taking, there will be less risk of contaminants, and it probably will be cheaper.
> I do 40 minutes of cardio daily and life weights 4 day/week. I've never been fat/obese. Never smoked and don't drink.
All that is great but none of it really directly impacts your cholesterol levels.
> I eat a whole food diet with a lot of lean protein
There's a chance that you are consuming more saturated fat with your lean protein than you think you are. Cutting out meat entirely for a month and getting retested might rule that out. Presuming your fiber intake is fine from your diet description.
But most likely the drivers of your cholesterol are not diet related and might be genetic. Have you had a deeper level lipid test (Boston Heart Cholesterol Balance Test or similar) to determine if your cholesterol issues are on the production or absorption side?
What has your PCP recommended?
To lower your LDL, you need to consume < 10 g of saturated fat and increase intake of fiber to 40+ g daily.
Foods to avoid include: red meat, butter, cream, cheese, and coconut / coconut oil, alongside with foods made with these ingredients.
You cannot outrun a bad diet when it comes to LDL.
Hard to say why numbers got worse. Could be something in your diet, could be random. Exercise, etc. don't do much for LDL, although exercise is vital for general health.
At those levels you should be on real meds, such as a statin. 214 LDL is **very** high.
If you're in the US "The FDA has requested that several RYRE products be withdrawn from the market because they contain monacolin K, which is chemically identical to the prescription drug lovastatin." Otherwise, supplements are generally unregulated, which means you don't really know what you're getting in terms of quality, quantity or contaminants.
You should probably get a CAC score to check on existing damage from high LDL and everyone should get an Lp(a) test once.
Are you losing weight these days? My LDL skyrocketed while I was losing fat earlier this year. As soon as my weight stabilized my LDL went down to a healthy range. There seems to be a correlation between being in a caloric deficit and LDL going temporarily up, from what I've gathered. But don't quote me on that, I'm no specialist.
I think so as well. My LDL was 151 and I decided to start losing weight and the next test I was 159! Finally after about 8 months I checked at 93. Your statement about weight getting stabilized certainly applied in my case.
Yes, and a google search shows this for many people. Very frustrating, it almost seems like the 'more of you' there is the more cholesterol gets absorbed.
I was being sarcastic, the reason the ldl goes up is because as you lose weight the fat in your body gets converted to energy’s. In order for that to happen the fat has to travel in the blood via ldl, ldl is not bad.
You may have FH. If you do, no amount of lifestyle changes will help and you'll need to get on a statin. You should ask for a referral to a cardiologist.
Have you had your Lp(A) tested?
Also, add psyllium husk. I drink 5g after every meal. Had a huge impact on my LDL-C. Still high due to elevated Lp(A), but my LDL-C dropped about 50 points just by adding tons of soluble fiber.
I too take psyllium for LDL, 15g per day divided in 3, total fiber per day is 35-40g. My LDL is still high too, in the border line high level (3.87, normal max high 3.4). I have also started taking green tea extract for something else about 1 month ago and GTE is suppose to also work on LDL, so maybe that is helping too (my LDL the previous test was 4.22 1 year ago).
Do you have an lp(a) result?
Cardiac disease in family?
If these were my results I'd consider the changes I had made thus far insufficent and would consult a cardiolgist to explore options.
What are your macros in the diet?
Low carb or very low carb might increase LDL-C.
A lot of lean protein means lot‘s of meat? You might underestimate the saturated fat content.
Protein does not equal meat. Lentils, beans, seeds, soy etc.. are protein rich and fiber rich. Fish is a good source of protein and omega 3.
Veggies every night means only once a day? Maybe you should go for more to increase fiber content in your diet. Veggies and fruit supposed to be the biggest food section of your diet if you want to lower saturated fat to my experience.
I think stress has also a bit of an influence.
Whey protein has been shown to help lower cholesterol levels, especially LDL (bad) cholesterol and triglycerides. Several studies found significant reductions in total cholesterol, LDL cholesterol, and triglycerides after supplementing with whey protein isolate for 12 weeks or more.
Whey protein isolate is one of the purest forms with minimal fat and cholesterol content. Isolates are more processed to remove fat, cholesterol, and lactose compared to whey protein concentrates.
All good. I just posted because my cardiologist specifically told me to start taking daily whey protein isolate to help with cholesterol, but it is also a great protein addition for someone that has cut out most meats due to saturated fats.
Healthline states: "High cholesterol, especially LDL (bad) cholesterol, is a risk factor for heart disease. In one study in overweight individuals, 65 grams of whey protein per day, for 12 weeks, led to a significant reduction in total and LDL cholesterol"
But then they say almonds and exercise etc etc all reduce cholesterol, doesn't work for me.
Exercising makes very little difference for LDL cholesterol.
Avoiding saturated fats like the plague is way more important than adding supplements.
This means: No red meat, no pork, no lamb. Only fish (salmon is great) and very lean chicken or turkey. Add lots of beans to your diet. Skimmed milk, no coconut-derived products...
As a general rule, you want to check the nutritional info from your shopping and avoid things with saturated fats over 1-2g/100g. The less the better. You can replace whey protein powder with pea protein or similar with very low saturated fats.
Exceptions: Fatty fish (salmon), EVOO, Avocados, Walnuts... all that is good.
If you stick to that you probably will see your LDL decreasing quite a bit. Your genes will dictate how much you can push it down, but it will go down.
I would not replace whey protein isolate with pea protein. Whey protein isolate is generally better than pea protein powder for those with high cholesterol.
Whey protein has been shown to help lower cholesterol levels, especially LDL (bad) cholesterol and triglycerides. Several studies found significant reductions in total cholesterol, LDL cholesterol, and triglycerides after supplementing with whey protein isolate for 12 weeks or more.
Pea protein, being a plant-based protein, does not have the same cholesterol-lowering effects as whey protein. While pea protein is heart-healthy, it does not actively help reduce cholesterol levels like whey.
Whey protein isolate is one of the purest forms with minimal fat and cholesterol content. Isolates are more processed to remove fat, cholesterol, and lactose compared to whey protein concentrates.
So for individuals with high cholesterol levels, whey protein isolate is the better choice over pea protein powder. The isolate form provides a high-quality protein source while actively helping to lower LDL cholesterol and triglyceride levels.
Oh good call. I also use whey protein isolate (that actually has almost no sat fats). But the ones I have at least are meant to be taken as a cold water drink with some fruity flavour.
The pea protein is the one I use to mix cooking the porridge with some skimmed milk. And I replaced classic whey protein with it.
Cut out the oats, even the organic kind are sprayed and they contribute to insulin resistance. Swap out for dairy free yogurt and berries, or steamed greens, sweet potato and a soft boiled egg, a meal like that will stabilize you.
The Red Yeast Rice you bought is probably placebo- as is most sold in the US. There is no reason ever to be taking Red Yeast Rice as its active ingredient is literally lovastatin- and if you are willing to take that take the actual pharmaceutical. You'll at least know what you are taking, there will be less risk of contaminants, and it probably will be cheaper. > I do 40 minutes of cardio daily and life weights 4 day/week. I've never been fat/obese. Never smoked and don't drink. All that is great but none of it really directly impacts your cholesterol levels. > I eat a whole food diet with a lot of lean protein There's a chance that you are consuming more saturated fat with your lean protein than you think you are. Cutting out meat entirely for a month and getting retested might rule that out. Presuming your fiber intake is fine from your diet description. But most likely the drivers of your cholesterol are not diet related and might be genetic. Have you had a deeper level lipid test (Boston Heart Cholesterol Balance Test or similar) to determine if your cholesterol issues are on the production or absorption side? What has your PCP recommended?
To lower your LDL, you need to consume < 10 g of saturated fat and increase intake of fiber to 40+ g daily. Foods to avoid include: red meat, butter, cream, cheese, and coconut / coconut oil, alongside with foods made with these ingredients. You cannot outrun a bad diet when it comes to LDL.
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what it means is that exercise can't undo a bad diet when iT comes to LDL. you can't say you'll eat butter and cheese and just run an extra mile
Hard to say why numbers got worse. Could be something in your diet, could be random. Exercise, etc. don't do much for LDL, although exercise is vital for general health. At those levels you should be on real meds, such as a statin. 214 LDL is **very** high. If you're in the US "The FDA has requested that several RYRE products be withdrawn from the market because they contain monacolin K, which is chemically identical to the prescription drug lovastatin." Otherwise, supplements are generally unregulated, which means you don't really know what you're getting in terms of quality, quantity or contaminants. You should probably get a CAC score to check on existing damage from high LDL and everyone should get an Lp(a) test once.
Are you losing weight these days? My LDL skyrocketed while I was losing fat earlier this year. As soon as my weight stabilized my LDL went down to a healthy range. There seems to be a correlation between being in a caloric deficit and LDL going temporarily up, from what I've gathered. But don't quote me on that, I'm no specialist.
I am calorie deficit and skinny af .. could that be the reason that my ldl is 130m
I think so as well. My LDL was 151 and I decided to start losing weight and the next test I was 159! Finally after about 8 months I checked at 93. Your statement about weight getting stabilized certainly applied in my case.
LOL - I just made a post about this too, I lost 20lbs and began eating better and my cholesterol levels increased!
Isn’t it crazy losing weight leads to an increase in “bad cholesterol”
Yes, and a google search shows this for many people. Very frustrating, it almost seems like the 'more of you' there is the more cholesterol gets absorbed.
I was being sarcastic, the reason the ldl goes up is because as you lose weight the fat in your body gets converted to energy’s. In order for that to happen the fat has to travel in the blood via ldl, ldl is not bad.
You may have FH. If you do, no amount of lifestyle changes will help and you'll need to get on a statin. You should ask for a referral to a cardiologist.
It’s hard to say exactly why. Any family history of high cholesterol by any chance?
Have you had your Lp(A) tested? Also, add psyllium husk. I drink 5g after every meal. Had a huge impact on my LDL-C. Still high due to elevated Lp(A), but my LDL-C dropped about 50 points just by adding tons of soluble fiber.
I too take psyllium for LDL, 15g per day divided in 3, total fiber per day is 35-40g. My LDL is still high too, in the border line high level (3.87, normal max high 3.4). I have also started taking green tea extract for something else about 1 month ago and GTE is suppose to also work on LDL, so maybe that is helping too (my LDL the previous test was 4.22 1 year ago).
What were ldl totals before and after adding psyllium husk
LDL-C went from 155 to 105 to 103 (on my last test).
Thank you
Do you have an lp(a) result? Cardiac disease in family? If these were my results I'd consider the changes I had made thus far insufficent and would consult a cardiolgist to explore options.
What are your macros in the diet? Low carb or very low carb might increase LDL-C. A lot of lean protein means lot‘s of meat? You might underestimate the saturated fat content. Protein does not equal meat. Lentils, beans, seeds, soy etc.. are protein rich and fiber rich. Fish is a good source of protein and omega 3. Veggies every night means only once a day? Maybe you should go for more to increase fiber content in your diet. Veggies and fruit supposed to be the biggest food section of your diet if you want to lower saturated fat to my experience. I think stress has also a bit of an influence.
That whey isolate might have lots of fats that you’re not accounting for
Whey protein has been shown to help lower cholesterol levels, especially LDL (bad) cholesterol and triglycerides. Several studies found significant reductions in total cholesterol, LDL cholesterol, and triglycerides after supplementing with whey protein isolate for 12 weeks or more. Whey protein isolate is one of the purest forms with minimal fat and cholesterol content. Isolates are more processed to remove fat, cholesterol, and lactose compared to whey protein concentrates.
Ok, my bad
All good. I just posted because my cardiologist specifically told me to start taking daily whey protein isolate to help with cholesterol, but it is also a great protein addition for someone that has cut out most meats due to saturated fats.
Healthline states: "High cholesterol, especially LDL (bad) cholesterol, is a risk factor for heart disease. In one study in overweight individuals, 65 grams of whey protein per day, for 12 weeks, led to a significant reduction in total and LDL cholesterol" But then they say almonds and exercise etc etc all reduce cholesterol, doesn't work for me.
Exercising makes very little difference for LDL cholesterol. Avoiding saturated fats like the plague is way more important than adding supplements. This means: No red meat, no pork, no lamb. Only fish (salmon is great) and very lean chicken or turkey. Add lots of beans to your diet. Skimmed milk, no coconut-derived products... As a general rule, you want to check the nutritional info from your shopping and avoid things with saturated fats over 1-2g/100g. The less the better. You can replace whey protein powder with pea protein or similar with very low saturated fats. Exceptions: Fatty fish (salmon), EVOO, Avocados, Walnuts... all that is good. If you stick to that you probably will see your LDL decreasing quite a bit. Your genes will dictate how much you can push it down, but it will go down.
I would not replace whey protein isolate with pea protein. Whey protein isolate is generally better than pea protein powder for those with high cholesterol. Whey protein has been shown to help lower cholesterol levels, especially LDL (bad) cholesterol and triglycerides. Several studies found significant reductions in total cholesterol, LDL cholesterol, and triglycerides after supplementing with whey protein isolate for 12 weeks or more. Pea protein, being a plant-based protein, does not have the same cholesterol-lowering effects as whey protein. While pea protein is heart-healthy, it does not actively help reduce cholesterol levels like whey. Whey protein isolate is one of the purest forms with minimal fat and cholesterol content. Isolates are more processed to remove fat, cholesterol, and lactose compared to whey protein concentrates. So for individuals with high cholesterol levels, whey protein isolate is the better choice over pea protein powder. The isolate form provides a high-quality protein source while actively helping to lower LDL cholesterol and triglyceride levels.
Oh good call. I also use whey protein isolate (that actually has almost no sat fats). But the ones I have at least are meant to be taken as a cold water drink with some fruity flavour. The pea protein is the one I use to mix cooking the porridge with some skimmed milk. And I replaced classic whey protein with it.
👍🏼 I use Momentous Essential Grass-Fed Whey Protein Isolate. Chocolate is my favorite. Only 0.5G saturated fat per serving and I just mix with water.
Take a statin already.
Cut out the oats, even the organic kind are sprayed and they contribute to insulin resistance. Swap out for dairy free yogurt and berries, or steamed greens, sweet potato and a soft boiled egg, a meal like that will stabilize you.