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How I lowered my Cholesterol in 90 days with no meds.

Updated on September 21, 2015

Get serious about your health

I'm a 47 year old male and I always thought I was in good condition. I'm certainly not overweight (maybe a little underweight), and I'm not a smoker and don't drink obsessively. Last year I went in for a routine physical examination and all the tests came back perfect, except for my cholesterol level. Both my parents have high cholesterol and both have been on Lipitor for years. I don't exercise regularly but I am active. I don't overeat but I used to eat everything. I love bacon, red meats, dark poultry meat, and an occasional double super duper burger from the local fast food chain.

My doctor mailed my cholesterol results along with a list of foods to eat and to avoid. My numbers weren't terrible but my LDL level was the highest it had ever been. Normal range is less than 130, mine was 161. This freaked me out because my father has high cholesterol and he also has two stents and just had angioplasty because of where the third blockage was located they could not install a third stent.

Needless to say I took my doctor's advice serious and began the new diet immediately.

List of foods to Avoid

This wasn't easy because even though I wasn't one to over eat I LOVED FOOD!

Top on the list of foods to avoid:

  • Red Meat
  • Bacon
  • Eggs Yolks
  • Whole Milk
  • Cream Cheese
  • Sour Cream
  • Ice Cream
  • Beef
  • Lamb
  • Pork
  • Poultry (Dark meat and especially Skin)
  • Shellfish such as Shrimp and Lobster

I used to eat a 3 egg omelet for breakfast almost every other day, but not just any 3 egg omelet. My Omelet consisted of Cheese, bacon, onions, and mushrooms.Hash browns on the side, white toast with extra butter.

I used to eat a bowl of Ice Cream every night before bed. Not just one scoop but three heaping scoops with chocolate syrup on top and if we had whipped cream in the house I'd throw a healthy squirt of that on top.


List of Foods to Eat

Now I'm pretty creative so I still eat my omelets, but since the cholesterol is in the yolk, I discard that part of the egg and make an egg white omelet. I don't stuff it with bacon or cheese any more, now I use spinach, and onions or finely chopped broccoli and mushrooms. No white toast with extra butter. Now I eat wheat or rye with no butter. I sometimes have hash browns but with out the butter.

A the top of foods to eat to help lower cholesterol is Oatmeal. I used to eat oatmeal with butter and chocolate chips. Now I eat it with raisins, a spoon full of flax, cinnamon and chopped almonds.

More foods that help lower cholesterol:

  • Oatmeal
  • Salmon and fatty fish
  • Almonds
  • Beans
  • Spinach
  • Avocado
  • Garlic
  • Olive Oil
  • Tea
  • Red Wine

My Diet

My new Diet and weekly Breakfast routine:


I eat oatmeal with a spoon full of ground flax seed, raisins and cinnamon and occasionally throw some chopped almonds or sunflower seeds in the mix. I like my oatmeal a little on the soft side so I usually eyeball the water and stir until it started to thicken then add more water. I find it easier to swallow than the traditional "Wallpaper Paste" oat meal.




Flax Seed

A side note on Flax Seed. Other than help fight high cholesterol, flax seek has numerous benefits which include:

  • Fights Diabetes
  • Fights Cancer
  • Fights Constipation
  • Fights Inflammation
  • Fights Menopausal Symptoms
  • Fights Heart Disease
  • Helps the Immune System
  • Fights Mood Swings

Lunch

Lunch was a bit of a challenge. It would usually be a can of tuna fish with a little bit of lemon juice. I would also have an occasional sandwich which consisted of either chicken or turkey (No cheese). White meat only and NEVER and skin. I also cut out the soda pop and switched to unsweetened ice tea which would usually be a Green Tea.

Dinner

Now Dinner was the easiest. I LOVE Salmon and I like it best on the grill. When grilling salmon it's important to have skin on one side. I lightly season the meat side with a little bit of sea salt and sprinkle a little bit of mixed spices on it. Spray the grill with a non stick spray and heat it to 400 degrees. Put the salmon filet on the grill skin side up for 7 minutes. (Cooking time will vary depending on thickness). Flip it over for 7 more minutes and just before pulling it off the grill, brush an olive oil/lemon juice mixture on it. I use 1 part Lemon juice 2 parts Olive oil. Slide a large spatula between the meat and skin when taking it off the grill.

I would also have a salad, I like the garden mix with spinach and a few different types of lettuces, a splash of olive oil and a splash of balsamic vinegar, or an olive oil vinaigrette dressing.


Lettuce

The benefits of adding lettuce to your diet:

  • Excellent source of several Vitamin A and beta carotene
  • Rich source of Vitamin K
  • Contain folic acid (Butter head and Bibb types)
  • A good source of Vitamin C
  • Contains Iron
  • Contains Calcium
  • Contains Magnesium
  • Contains Potassium
  • Rich in B-6
  • Rich in Thiamin
  • Rich in riboflavin

Eating lettuce regularly is known to prevent osteoporosis, iron deficiency anemia and believed to protect from cardiovascular diseases, Alzheimer's disease and cancers.

The final ingredient

The final ingredient to my diet is Krill Oil. I take 1 1000mg soft-gel tablet of Krill Oil every morning with breakfast. It's said that Krill Oil is 54 times better that fish oil for helping lower cholesterol. The brand I take is NKO or Neptune Krill Oil.

After 90 days of being on this diet my LDL came in at 131. My doctor was so excited she was practically doing back flips.

She also recommended exercising and I confessed that I haven't done that yet but I have started walking a little since the last check up.

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    • rajan jolly profile image

      Rajan Singh Jolly 4 years ago from From Mumbai, presently in Jalandhar,INDIA.

      Tycoonsam, this is awesome news. You are indeed eating a very healthy diet. No wonder you did lower your cholesterol levels so fast.

      voted up, useful and sharing for benefit of other readers on facebook & twitter.

    • TycoonSam profile image
      Author

      TycoonSam 4 years ago from Washington, MI

      Rajan, Thank You for the kudos...greatly appreciated.

    • izettl profile image

      Laura Irwin 4 years ago from The Great Northwest

      I'm a mom on the go and I also have to watch my cholesterol so I use trail mix as a quick snack- at least the nuts give me more of the good cholesterol. And eggs...that's one of those that everyone disagrees on. I think I have one or two a week at the most. The one I have to watch is cheese- I don't like meat much and seems meatless products have a lot of cheese in it.

    • tammyswallow profile image

      Tammy 4 years ago from North Carolina

      Doesn't getting older just stink! I usually eat really healthy but I love cheese, sour cream, and many other cholesterol filled foods. My cholesterol isn't bad, but the triglycerides are high. I take regular fish oil pills but you are the second person to recommend the Krill Oil. I must check this out. Great hub!

    • Sinea Pies profile image

      Sinea Pies 4 years ago from Northeastern United States

      Great hub. Voted up and useful. Gotta say, that huge sandwich caught my attention! I think I had that for lunch one day. LOL. And your "avoid this" list looks like my shopping list for any given week. Time to do things differently.

    • B Lucy profile image

      B Lucy 4 years ago from Podunk, Virginia

      Awesome hub. Congrats on your victory!! Love that you mentioned flax seed since so many people are not familiar with it and it's benefits. I add a little ground flax seeds with yogurt and berries for a breakfast smoothie. My daughter and I LOVE it!!

    • TycoonSam profile image
      Author

      TycoonSam 4 years ago from Washington, MI

      @izettl, Trail mix...what a great idea!

      @tammy, Getting old? What's that? ;)

      @Siena, Thanks for the up tick!

      @ Lucy, besides oatmeal, I also add a little flax to rice, and turkey meat loaf.

      Thanks for the compliments, much appreciated!

    • Robert Connor profile image

      Robert Connor 4 years ago

      Very informative piece - I had to do the same thing to lower my blood pressure. The hardest thing for me in trying to eat healthy was not eating good food, but the temptation to go back to the easier bad choices from eating out - mostly fast food! Have a great day and thanks for this hub.

    • kellyteam profile image

      Willette 4 years ago from Michigan

      Tycoonsam thanks for this hub! Its very informtional. I see flax seed is good for menopause. I'm on it. Gotta get some of that soon. Thanks. This was very helpful. Voted up, useful and beautiful, and a share.

    • TycoonSam profile image
      Author

      TycoonSam 4 years ago from Washington, MI

      Thank You Kelly!

    • alocsin profile image

      alocsin 4 years ago from Orange County, CA

      Thanks for this advice. I am trying to lower my cholesterol so this is helpful. Voting this Up and Useful.

    • TycoonSam profile image
      Author

      TycoonSam 4 years ago from Washington, MI

      Best of luck alocsin, and Thank You!

    • vespawoolf profile image

      vespawoolf 4 years ago from Peru, South America

      Just looking at the sandwich is probably enough to raise my cholesterol! : ) This is great advice. It sounds a lot like a diet my husband started today. He doesn't have high cholesterol, but wants to lose a few pounds. I've heard great things about krill oil...thank you for passing this along! Voted up and shared.

    • Peggy W profile image

      Peggy Woods 4 years ago from Houston, Texas

      That is an amazing drop in cholesterol numbers in only 90 days. Thanks for sharing this information with us! I need to start tossing some egg yolks when I make omelets. I do some of the right things...but not all. Congratulations on your success. Up votes and sharing!

    • healthylife2 profile image

      Healthy Life 4 years ago from Connecticut, USA

      This is so inspiring! It is a constant struggle to change my diet but have to do it for health reasons. Seeing real results is so motivating. Voted up!

    • Mr Archer profile image

      Mr Archer 4 years ago from Missouri

      Nice hub. I am currently taking Lipitor for my high LDL. It has been running a shade over 200 for the past 3 years, and as I am just abit older than you, I am just that much more set in my ways. I have tried to eliminate a lot of sugars from my diet: namely in tea. I love sweet tea!!! I have been guilty of drinking a gallon a day at times. I have cut back to perhaps a glass every other day on average. Milk is another of my vices, and I try to drink only a glass a day of 2%. I also began drinking a lot of water mixed with that flavor additive mio. Up to 100 oz a day of this. My problem is I love meat. It isn't a meal without red meat. I love chicken, too; but red meat is best. I have tried a few more pastas, as well. I will have my first blood tests this Friday, with a schedule meet with the doc later in the month. Glad for you to drop yours so dramatically. Great job!

    • TycoonSam profile image
      Author

      TycoonSam 4 years ago from Washington, MI

      Thank you to all for commenting. @Mr. Archer, Red meat was the hardest thing for me to give up. I feel your pain and I wish you all the best!

    • Cheryl J. profile image

      Cheryl J. 4 years ago from Houston, TX

      Awesome and beneficial information. I will add oatmeal and flax to my morning breakfast. Great hub.

    • TycoonSam profile image
      Author

      TycoonSam 4 years ago from Washington, MI

      Thank you Chery!

    • cleverowlsoftware profile image

      Timir Blekko 4 years ago from Boston, MA

      Thanks for this wonderful sharing TycoonSam...voted up!

    • TycoonSam profile image
      Author

      TycoonSam 4 years ago from Washington, MI

      Thanks for reading and for the vote cleverowl!

    • RTalloni profile image

      RTalloni 4 years ago from the short journey

      Nothing like experience to give us proof that no matter what the experts say, cholesterol can often be controlled with the right foods and exercise!

      This should be helpful to many people who will be grateful you shared your story and the doc's response.

    • TycoonSam profile image
      Author

      TycoonSam 4 years ago from Washington, MI

      Thank you for reading and commenting RT!

    • Om Paramapoonya profile image

      Om Paramapoonya 4 years ago

      I had never heard of Krill Oil before. How interesting! I hope you continue on this diet and stay healthy. Thanks a lot for sharing your experience.

    • TycoonSam profile image
      Author

      TycoonSam 4 years ago from Washington, MI

      My pleasure Om Thanks for stopping by!

    • anglnwu profile image

      anglnwu 4 years ago

      How impressive. It's good to know that changing the diet can help to lower cholesterol. I would like to include more flax seeds in my diet for sure. Thanks for sharing and rated up.

    • TycoonSam profile image
      Author

      TycoonSam 4 years ago from Washington, MI

      Thank you anglnwn. Greatly appreciated!

    • Denise Handlon profile image

      Denise Handlon 4 years ago from North Carolina

      Congratulations on such an awesome feat. You were committed to lowering your cholesterol and did it. I've never heard of the krill oil either, but will investigate it. How did you learn of that?

    • TycoonSam profile image
      Author

      TycoonSam 4 years ago from Washington, MI

      Thank you Denise. Regarding the Krill Oil, a friend mentioned it so I researched it and now I'm taking it.

    • gracenotes profile image

      gracenotes 4 years ago from North Texas

      TycoonSam,

      I'm glad you had results changing your eating plan. I have been taking the krill oil now for almost 90 days. It will be intriguing to see if this has improved my numbers. On the last test, my HDL was fantastic, my triglycerides were ideal, but my LDL-C was a bit high. That comes from eating a low-carb diet, I feel pretty sure.

      I would not mind eating oat bran for breakfast, either, and see what happens.

      If you're curious, check out the work of Thomas Dayspring M.D., who is one of the foremost experts on lipids. Dr. Dayspring feels that standard lipid panels that most docs run cannot tell you everything you need to know, and that we need to come into the 21st century with more updated lab tests. He said it is most important to know your ApoB score, as well as your particle count. I admit that I haven't done any such labs yet, but I may hire a private lab and follow through. Perhaps some insurance companies would not cover the extra test, who knows?

      Good luck with your health. My dad always had "normal" cholesterol levels by any standard, but had heart disease and underwent coronary bypass grafting (but had no heart attack). It can go either way for patients, and that's what is the most puzzling and frustrating part.

    • TycoonSam profile image
      Author

      TycoonSam 4 years ago from Washington, MI

      Hello Grace. Thank you for the insight and please let me know if your LDL numbers are lower from taking the krill oil.

      Best of luck!

    • LaThing profile image

      LaThing 4 years ago from From a World Within, USA

      Very nice article. Several months ago I had high cholesterol. They did put me on med. but I hate taking pills. I started eating oatmeal everyday, and my cholesterol is at normal now, and I am off the Med! I am not a red meat eater, nor do I eat fatty food, but I guess it's in my genes.....

      Enjoyed reading it and voting up and useful!

    • TycoonSam profile image
      Author

      TycoonSam 4 years ago from Washington, MI

      Hello LaThing, Congratulations on lowering your cholesterol and getting off the meds!

      Thanks for the up vote too!

    • Jamie Brock profile image

      Jamie Brock 4 years ago from Texas

      I gotta be honest.. that massive hamburger in the photo is what brought me here but I'm glad.. it's a great hub and very informative! Thank you for sharing the changes you have made and how you lowered your Cholesterol. I haven't had a problem YET but it does run in my family so will be bookmarking this.. thank you for sharing :)

    • TycoonSam profile image
      Author

      TycoonSam 4 years ago from Washington, MI

      My pleasure Jamie!

    • TycoonSam profile image
      Author

      TycoonSam 4 years ago from Washington, MI

      Thank you cleverowlsoftware!

    • Sinea Pies profile image

      Sinea Pies 4 years ago from Northeastern United States

      That photo is an eye-catcher for all of us high-protein, high fat eaters. my cholesterol is fine, thank goodness, but it is something to be aware of. Thanks for the very informative hub. Voted up and useful (and delicious? Oh yeah, we're not voting on the photo.)

    • TycoonSam profile image
      Author

      TycoonSam 4 years ago from Washington, MI

      Sinea, Thank you for commenting and the votes!

    • vocalcoach profile image

      Audrey Hunt 4 years ago from Nashville Tn.

      Fantastic hub Sam. Interesting read with valuable information on health. You should be proud for eating a healthy diet and lowering your cholesterol. I eat mostly what's on your list plus I' m a vegan but eat salmon and tuna. These are my favorite types of hubs. Voted up, useful, awesome, interesting and sharing. Here' to healthy eating!

    • TycoonSam profile image
      Author

      TycoonSam 4 years ago from Washington, MI

      Audrey, Thank you very much for the great comment and all the kudos!

      To healthy eating!

    • Learn Things Web profile image

      Learn Things Web 4 years ago from California

      My husband has finally decided to get serious about his health despite years of intestinal problems. He's decided to go mostly vegetarian with occasional chicken or fish. He can't be cured but we're hoping to see some improvement.

    • TycoonSam profile image
      Author

      TycoonSam 4 years ago from Washington, MI

      To your husband's GOOD health! The hardest part is starting but once he does it for a week or two it will get easier. Thank you for stopping by.

    • Magdaleine profile image

      Magdaleine 4 years ago

      My husband and I are also watching our diet now. We are both taking coenzym Q10 since some people said it is good to lower cholesterol. You have written a good article!

    • TycoonSam profile image
      Author

      TycoonSam 4 years ago from Washington, MI

      Hello Magdand thanks for the comment. I have to look into coenzym Q10. Sounds interesting.

    • profile image

      Glenn 4 years ago

      I have high cholestorol for the first time in my life at 56,i have always eaten for the most part fairly well.No fried food and have always eaten oat meal,beans,fruit, veggies and do enjoy the ocasional burger.I'm not looking forward to eating like a rabbit it going to suck.

    • b. Malin profile image

      b. Malin 4 years ago

      Having managed a Doctor's office for many years, I was able to see the good, the bad and the UGLY of Cholesterol...Our bodies do need a certain amount to survive. I take "No Cholesterol" Fish oil, by Nature Bounty, and I've taken coenzy Q10 as well. I refuse to go on Cholesterol Medicine...Too many side effects.

      Good Timely Hub Tycoon Sam.

    • TycoonSam profile image
      Author

      TycoonSam 4 years ago from Washington, MI

      b. Malin, thanks for the input. I have hear many good things about Q10.

    • Victoria Lynn profile image

      Victoria Lynn 4 years ago from Arkansas, USA

      I didn't know all the benefits of lettuce. Great hub, and I'm impressed that you could stick to such a diet. I can't seem to cut anything out of my diet! I love food and have little willpower.

      I need to get some flax seed!

      Voted up and more!

    • Victoria Lynn profile image

      Victoria Lynn 4 years ago from Arkansas, USA

      I didn't know all the benefits of lettuce. Great hub, and I'm impressed that you could stick to such a diet. I can't seem to cut anything out of my diet! I love food and have little willpower.

      I need to get some flax seed!

      Voted up and more!

    • TycoonSam profile image
      Author

      TycoonSam 4 years ago from Washington, MI

      Thank you Victoria~

    • AudreyHowitt profile image

      Audrey Howitt 4 years ago from California

      So very useful--I need to try Krill oil--otherwise--I am on target I think

    • TycoonSam profile image
      Author

      TycoonSam 4 years ago from Washington, MI

      Thanks for the comment Audrey, and I'm glad you're on target!

    • vocalcoach profile image

      Audrey Hunt 4 years ago from Nashville Tn.

      Love the flow of this very well written and informative hub. This is exactly the diet I follow!

    • TycoonSam profile image
      Author

      TycoonSam 4 years ago from Washington, MI

      Audrey,

      Thank you for the kind words and cheers to a happy Healthy diet!

    • DDE profile image

      Devika Primić 3 years ago from Dubrovnik, Croatia

      Awesome worth a read and such great foods a useful, informative, and most helpful hub on how to lower ones cholesterol with the correct eating habits and an active lifestyle.

    • TycoonSam profile image
      Author

      TycoonSam 3 years ago from Washington, MI

      Thank you for the comment DDE.

    • DeborahNeyens profile image

      Deborah Neyens 3 years ago from Iowa

      What a great, helpful hub. Good for you for taking charge of your diet and getting your cholesterol levels down!

    • TycoonSam profile image
      Author

      TycoonSam 3 years ago from Washington, MI

      Thanks Deborah, It's a never ending battle.

    • AudreyHowitt profile image

      Audrey Howitt 2 years ago from California

      I am a cheese hound and now it is off my list for the same reason!! I have my sad face on, but am hoping that it helps!

    • ARUN KANTI profile image

      ARUN KANTI CHATTERJEE 2 years ago from KOLKATA

      Thank you for your useful tips. Let me share my experience a bit. Returning to my home place from a rural posting when I discovered I was having high lipid profile I began to walk briskly not less than 6-7 kms daily.. Even much to the surprise of others I would walk up to my office and amble back home which took not less than 45 minutes each way. After few months the blood test showed normal results.

    • ChitrangadaSharan profile image

      Chitrangada Sharan 2 years ago from New Delhi, India

      Wonderful hub with such helpful information to lower LDL.

      I am sure this hub prove helpful to many, who are suffering from high LDL levels. Not only that the good foods you have mentioned, help to improve the HDL or the good cholesterol levels.

      Your diet plan is perfect and everyone should follow this.

      Wish you best of health and thanks for sharing! Voted up and pinned!

    • TycoonSam profile image
      Author

      TycoonSam 2 years ago from Washington, MI

      Audrey,

      I Love cheese too! That's one of the hardest changes I had to make. I do sneak a little piece every now and then....Sh....

      Thanks for commenting!

    • TycoonSam profile image
      Author

      TycoonSam 2 years ago from Washington, MI

      Arun,

      Thank you for the insight on walking. That's something I need to incorporate to my every day routine.

    • TycoonSam profile image
      Author

      TycoonSam 2 years ago from Washington, MI

      Thank you Chitrangada Shatan!

    • DeborahDian profile image

      Deborah Carr 2 years ago from Orange County, California

      Good for you! Your diet changes are very impressive!

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