My cholesterol decreased 18% in 9 months. This is what I have been eating.
Breaking down the nutrition profile that seems to work for me.
Going back to my first DEXA scan, it was clear I needed to lower my overall body fat levels to help reduce, and ideally eradicate, the (really) unwanted visceral fat that the scan had worryingly revealed.
Fat tissue is associated with increased bodily inflammation. It actively produces inflammatory compounds. Visceral fat is even more inflammatory than the subcutaneous fat. All inflammation however is directionally detrimental to our health, especially over the longer term, and a leading cause of chronic conditions.
Managing High cholesterol can reduce inflammatory risk. Chronic inflammation from body fat typically:
lowers HDL
creates denser small LDL (“bad”) particles which are more artery damaging than normal LDL
increases unwanted oxidation of LDL
may trigger the liver to produce more VLDL (very low density lipoprotein) and triglycerides (the latter is associated with higher cardio-vascular risk), and
can contribute to insulin resistance.
All in all, a bit of a shit-show health-wise.
My goal, when I set out on this experiment as to how I change my body composition, was to consume a diet that is an anti-inflammatory, practical and sustainable. Moreover, it needed to also include high levels of anti-oxidants, polyphenols, proteins with the complete amino acid profile and a wide range of vitamins and other nutrients.
9 months on from my peak Serum Cholesterol reading (6.6), the latest reading shows a reduction of 18.2% to 5.4, to just above the higher level of the desirable range of 3.3-5.2. All the individual elements (HDL, non-HDL, Cholesterol Ratio and and Triglycerides) are now within target reference ranges. So, at 56 I still have a little way to go, but I am really pleased with the progress.
Here is what I have been eating and drinking during that period. This is a reflection of how my body reacts to these foods and liquids but it’s also based on my own review of the latest research and literature on how foods help your body heal and thrive. I try to get close to 35% of my calories from protein, 35% from carbohydrates and the balance of 30% from healthy fats.
I have also been exercising consistently and regularly (see my other posts) across both strength and aerobic conditioning which will - according to all the research - also positively impact cholesterol levels. Exercise is crucial.
I’m not a monk - I like the odd sticky toffee pudding and my wife’s berry crumble, and I’ll have the occasional drink with friends. But I managed to conquer my real weakness for crisps and dry snacks - pretty much at the same time I stopped habitually having a glass or two of wine, or a cocktail, every evening.
Rather than repeat the set of vitamins, nutrients and compounds for each item listed below, I have highlighted key points where appropriate. Most of these items individually contribute a wide range of Vitamins A-K (especially the Bs), Magnesium, Manganese, Potassium, Selenium, Iron, Phosphorus, Calcium, Folate, Zinc, Copper Antioxidants, and Fibre. So when combined in your meals you have a great shot of getting a full house. Some foods, like avocados, actually make the nutrients etc. in other foods more bioavailable when eaten together. Others have the really beneficial polyphenols (powerful plant-based antioxidants that have anti-inflammatory properties).
Your mileage may vary and please consult your doctor or professional nutritionist if you have any existing health conditions or medications that don’t play nice with any of the below (people on blood thinners for example need to be careful with turmeric and ginger consumption).
Hope it’s helpful. Happy to answer any questions (if I can).
Macronutrient sources
Carbs
Rice (I prefer white, brown irritates my gut) and I like to add Umeboshi Paste when a stronger flavour needed. A Japanese plum, Umeboshi is a great source of probiotics but given its high sodium level use sparingly.
Millet (Organic Foxtail is my preference; boiled/steamed with a little added roasted sesame oil or cold pressed olive/avocado oil at the end of cooking) - it’s high in fibre, protein and B Vitamins and it has been a core part of Ayurvedic medicine / traditional Indian healing practices for thousands of years.
Sourdough bread (occasionally) - Good for B vitamins, iron, magnesium, zinc, phosphorus, selenium, prebiotics - the fermentation process makes for better nutrient absorption.
Sweet Potatoes - high in beta-carotene, Vitamins A / C / B6, fibre, as well as anthocyanins (anti-imflammatory) and carotenoids (antioxidants). I tend not to eat too many white potatoes - I just prefer the sweet variety and they don’t have the same anti-inflammatory properties as sweet potatoes.
When I exercise and need some energy for longer duration activities - eg. long bike rides - I eat dates (filled with blanched almonds) rather than cereal / energy bars as it has such a wide range of nutrients and quick access sugars.
I don’t eat pasta, most breads, oats, cereals - although not I am not coeliac they do seem to irritate my gut. I grew up eating porridge (that’s a Scottish father for you) and it took me years to realise that it was a principal factor in my digestive issues. I am not a huge fan of quinoa so avoid for that reason.
Protein
Eggs - I eat 3 whole eggs a day (they have a complete amino acid profile - all 9 in optimal ratios) and ingesting the small amount of cholesterol in each egg is not the same as the cholesterol that your body produces from the liver.
Fish - Salmon/Trout, Sardines, Mackerel are especially good for Omega 3s; white fish (Hake and Halibut) and a limited amount of Tuna (due to the mercury risk).
Red meat occasionally - Rib Eye for a bit of saturated fat, and Lamb - important sources of Iron, Creatine, Carnosine and L-Carnitine, among other nutrients and vitamins.
White meat - Chicken (all), Pork (lean cuts); chicken is a great source of Niacin.
Legumes - I eat these every day - Chickpeas (Bold Beans’ Queen Chickpeas is my fave), Butter Beans, Carlin Peas, Lentils (ideally all pressure cooked, as Bold Beans branded products are) contribute massively on Fibre in addition to ‘slow’ carbs.
Tofu (occasionally) - contains all essential amino acids is good proportions (like eggs), isolflavones (antioxidants), and calcium.
Powders - I have landed on Form Nutrition Performance Protein as best for me (this is a plant based variety).
Fat
Avocados - a great source of monounsaturated fats and loads of fibre, vitamins K/E/C, and antioxidants (healthy fats enhance vitamin absorption when eaten with other foods).
Tree nuts (roasted/blanched - I find skins irritate my gut) - Almonds, Brazils, Hazelnuts, Pistachios, Walnuts, etc. are a great source of healthy fats, protein, vitamin E, phytosterols (also known as plant sterols which lower cholesterol), antioxidants, and Arginine (which relaxes the blood vessels).
Avocado Oil (Cooking variety and cold pressed extra virgin for salads etc.) - less likely to oxidise at high heat and become rancid - my go to daily use oil.
Olive Oil (cold pressed extra virgin for salads) - beyond providing monounsaturated fats and vitamins E/K, it’s a great source of polyphenols and oleocanthal (both anti-imflammatory), squalene carotenoids chlorophyll tocopherols (all antioxidants), phytosterols (anti-cholesterol).
Butter (you need a limited amount of saturated fat in your diet and scrambled eggs are best with butter IMHO) but butter is good for vitamin A, K2 (bone health), E and D; CLA (anti-inflammatory) and some omega 6.
No seed oils other than Sesame which is rich in Vitamin E and K, phytosterols, Sesamin (an antioxidant that is anti-inflammatory and liver protective), copper, zinc, and magnesium.
So I don’t use any Rapeseed, Sunflower, Corn, etc.; no Palm Oil; no hydrogenated or transfat oils.
Personally I consume very limited dairy - again, it doesn’t really seem to agree with me. I had a taste for full fat Greek yoghurt (as the fat free variety wasn’t super palatable) but I learned the high saturated fat component was an unwelcome bedfellow to the high protein I was seeking.
Fruit
Dark/red fruits such as berries, Cherries (paler, sharper the better) only - great sources of Vitamin C and K, anthocyanins (anti-oxidants for heart, brain health and anti-inflammatory), fibre, folate, potassium, manganese, and salicylates (also anti-inflammatory).
I am just not a huge fan of most other fruits such as apples, bananas, citrus etc.. So I don’t eat them.
Vegetables / Salad
Cruciferous / leafy greens: broccoli, Brussels sprouts, cauliflower, spinach etc. - good for vitamins A, C and K, as well sulforaphane (anti-inflammatory and potentially anti-cancer), glucosinolates (detox your body naturally) antioxidants.
Onions / Garlic / Spring Onions - contains sulfur compounds (anti-inflammatory and antimicrobial), the allicin in garlic (antimicrobial), various vitamins and antioxidants, and are great prebiotics (which feed gut bacteria).
Mushrooms - include Ergothioneine, a unique antioxidant amino acid that may help protect cells from oxidative stress.
Probiotic salad leaves: Rocket, Radicchio, Chicory - contain inulin (another prebiotic), anthocyanins, glucosinolates, and bitter compounds (aid liver function and digestion).
Kimchi and other fermented veg - a fantastic source of probiotics, allicin, glucosinolates, gingerols, capsaicins (anti-inflame) but is high in sodium (so eat in moderation); the fermentation makes nutrient bioavailability higher and additional compounds not in fresh vegetables.
I avoid nightshade family vegetables where possible - I have just found over time that these aren’t my bag.
Drinks
Matcha Tea (ceremonial grade) - I drink up to 4 cups a day (4g total per day); matcha is worth an essay in its own right but in summary it contains Catechins (polyphenols that have a powerful antioxidant effect); Chlorophyll (helps to detox), Vitamin C E K, Flavonoids (antioxidants), high levels of L-Theanine (creates a calm alertness), and Tannins (antioxidants)
Black & Green Tea (loose leaf to minimise exposure to microplastics in tea bags) - also contain polyphenols (antioxidants) plus anti-inflammatories Quercetin and Gallic acid
Indonesian Tea (raw ginger, raw turmeric, lemongrass stalk, star anise and black pepper, boiled in filtered water from cold) - contains ginger’s gingerols, shogaols (anti inflammatory), turmeric’s curcumin / curcuminoids, lemongrass’s citral (anti-microbial and antioxidant) and star anise ’s shikimic acid (anti-viral and antioxidant); the black pepper contributes piperine which enhances the absorption of the turmeric
Filtered water
Electrolytes (only when training /sweating) rather than sugary drinks
Alcohol (occasionally, drinks with friends)
I don’t drink coffee anymore. Love the smell, the drink not so much.
Supplements
None for me (although I am curious about and thinking of trying Creatine).
Bone Health (D3 and K2) is taken by my wife.