Beth in OH Posted February 23, 2008 Share Posted February 23, 2008 I know there are others on these boards who struggle with high cholesterol. Here's my story--we can improve the numbers without killing ourselves! Before: Age: 46 Height: 5' 5" Weight: 150 (About 10 lbs. too much for age/frame/height) Cholesterol: total--232; LDL (bad)--162; HDL (good)--70 Diet: My diet was decent, with mostly home cooked meals. I'm not a high fat cook. But--when we were on the run, I would allow myself to eat fast food, snacks from the gas station, or pastry from Panera Bread. The $1.00 popcorn snack from Target was a major downfall! Exercise: I pretty faithfully attended a strength class (with some cardio thrown in) at our YMCA. It meets twice/wk. After: Age: 46 plus 4 months Height: 5'5" Weight: 150 (still 10 lbs. too much :() Cholesterol: total--207; LDL (bad)--140; HDL (good)--67 :D Diet: I focused on the aspects of my diet where I had the most room for improvement. Mainly, I tried to increase my fruits/veggies and whole grains. (I probably average 4-5 per day) I checked out some American Heart Association cookbooks for vegetable recipes. I made a salad and cleaned/chopped vegetables as soon as I got home from the grocery. I discovered that I like blueberries in my oatmeal (I buy them frozen) and I am enjoying Texas ruby red grapefruit peeled like an orange. I have oatmeal for breakfast, and I keep whole wheat bread and English muffins on hand (topped with apple butter, jam, or 1 Tbl of peanut butter). I have also begun to reign in my on-the-go snack habit. I try to bring fruit or a baggie of whole grain crackers with me if we're going to be gone for awhile. I allow myself fast food (junior burger/med. fries) once or twice a month, but try to do deli sandwiches when we have to grab food (I pay attention to portion, and 'no cheese or mayo'.) If I get something at Panera, it's a whole grain bagel with jam, and I occasionally allow myself Target popcorn, but I have them fill the bag only 1/3 full. When I have a day where I fall off the wagon, I don't let it turn into a lifestyle change. I enjoy the indulgence, and I start over. Exercise: I have added a 30-min. spinning/cycling class that meets three times per week. On average, I make it to two spinning and two strength classes per week. (My kids are older and can work at home on their own.) Occasionally, I feel like superwoman and make it to all five classes. If I miss class due to our busy schedule, I do not make it up by using our treadmill or weights at home. I'm not compulsive about exercise, but it is a priority. I feel kind of dumb giving out unsolicited advice, but we need to take care of ourselves. I just wanted to let you all know that small changes that fit within our lifestyle can make a difference. Don't give up! Beth Quote Link to comment Share on other sites More sharing options...
Anne/Ankara Posted February 23, 2008 Share Posted February 23, 2008 Wow! That is excellent, Beth! Way to go! I know that takes a lot of dedication on proper mindset-- something that can be difficult at times. Congratulations on pulling it off! Quote Link to comment Share on other sites More sharing options...
Audrey Posted February 23, 2008 Share Posted February 23, 2008 Yeah for you! That's fantastic! Quote Link to comment Share on other sites More sharing options...
Tutor Posted February 23, 2008 Share Posted February 23, 2008 Great job! Good for you, and thanks for the motivation! Quote Link to comment Share on other sites More sharing options...
Mom2legomaniacs Posted February 23, 2008 Share Posted February 23, 2008 Beth, I am actually glad you posted this. I have something similar with labs: Total: 223 (in the too high category) HDL (good) 66 (which is in the acceptable category) LDL (bad): 137 (in the too high category) Ours are very much alike. I am 39 , 5'8", and about 130 lbs. I am thin but admittedly do not exercise. I am working on how to do that. I too am guilty of the occasional eat on the run (did it today). I just found out the results about a couple of weeks ago. I have changed my diet around pretty well, but totally fell off that wagon the past 2 days. Tonight is grilled salmon and salad though. I am back on. Your post reminded me of how I need to be more vigilant with my health. I have taken it a bit for granted since I am naturally thin and I don't usually eat a really bad diet. But that is just not good enough. I confessed here. I included my stats! I will do this too! Thanks! And congrats on your victory! Quote Link to comment Share on other sites More sharing options...
Paz Posted February 23, 2008 Share Posted February 23, 2008 Thank you and Congrats! That is very encouraging. Dh and I both have borderline high cholesterol and we need to get off our you know whats and stay out of the fast food lines. What a great testimony to healthy eating. Quote Link to comment Share on other sites More sharing options...
Jodi-FL Posted February 23, 2008 Share Posted February 23, 2008 thanks for sharing your encouraging story. I don't have high cholesterol, but my in-laws both do, so I'm preparing for dh to eventually....and it's always good to watch for myself too. Quote Link to comment Share on other sites More sharing options...
Sharon in SC Posted February 25, 2008 Share Posted February 25, 2008 THANK YOU FOR POSTING!!! I just found out this week that since last May, while my total cholesterol had come down from 220s to 217, I had traded some good chol for some bad chol and my ratio of total to HDL was not as good (went from 3.7 up to 4.45). I need to get back into regular exercise primarily. The renovations/move have consumed my life for too long now. Thanks for the encouragement! Quote Link to comment Share on other sites More sharing options...
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