High cholesterol on WFPB diet
Posted: Sat Jan 27, 2024 10:49 amBefore going on a WFPB diet, my total cholesterol ranged 202-210. After going on a WFPB diet for 8 years, it still ranges 203-209 (with one exception of 185).
I decided to run an experiment. Zero saturated fat by limiting fruit to 2-3 servings/day, eliminating all cocoa butter and the occasional coconut cream, removing the little oil in my diet (like in a cracker), and reducing what few nuts or seeds I was eating. After one month, I lost about a pound and my numbers were pretty much the same as before:
total cholesterol 203 MG/DL
HDL 40 MG/DL
Triglycerides 194 MG/DL
LDL 128 MG/DL
non-HDL 163 mg/dL
fasting
blood pressure 117/69
BMI 21.3
Based on Esselstyn, Ornish and Greger, there's not much for me to eliminate to lower my triglycerides, but here's what I can do. Eliminate the 1-3 servings/wk of flour products, the 2-3 servings/day of fruit, 1-2 servings/wk white rice, and the sprinkling of sugar (maybe 2t/day). How long should I run this experiment before retesting my cholesterol? One month? Is two weeks enough?
I already have zero meat, fish, dairy, eggs, alcohol, fruit juice, rich desserts, processed food. I already eat high fiber, loads of veg including green leafy veg 3x/day, 1 serving of legumes/day, exercise 45-120 minutes/day, sleep well, low stress.
Any other suggestions or advice are welcome.
I decided to run an experiment. Zero saturated fat by limiting fruit to 2-3 servings/day, eliminating all cocoa butter and the occasional coconut cream, removing the little oil in my diet (like in a cracker), and reducing what few nuts or seeds I was eating. After one month, I lost about a pound and my numbers were pretty much the same as before:
total cholesterol 203 MG/DL
HDL 40 MG/DL
Triglycerides 194 MG/DL
LDL 128 MG/DL
non-HDL 163 mg/dL
fasting
blood pressure 117/69
BMI 21.3
Based on Esselstyn, Ornish and Greger, there's not much for me to eliminate to lower my triglycerides, but here's what I can do. Eliminate the 1-3 servings/wk of flour products, the 2-3 servings/day of fruit, 1-2 servings/wk white rice, and the sprinkling of sugar (maybe 2t/day). How long should I run this experiment before retesting my cholesterol? One month? Is two weeks enough?
I already have zero meat, fish, dairy, eggs, alcohol, fruit juice, rich desserts, processed food. I already eat high fiber, loads of veg including green leafy veg 3x/day, 1 serving of legumes/day, exercise 45-120 minutes/day, sleep well, low stress.
Any other suggestions or advice are welcome.