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How I Lowered My Cholesterol in 90 Days With No Meds.

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
Scroll to Continue

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 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.


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.

Quick and Easy Grilled Salmon

  • Quick and Easy Grilled Salmon
    Salmon is one of my favorite foods and it's so easy to cook. Not only is salmon delicious but it's a great food if you're watching your cholesterol. I'll show you how I prepare it and cook it on the grill the "Quick and Easy" way. Enjoy


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.


Deborah Carr from Orange County, California on October 05, 2014:

Good for you! Your diet changes are very impressive!

TycoonSam (author) from Washington, MI on August 21, 2014:

Thank you Chitrangada Shatan!

TycoonSam (author) from Washington, MI on August 21, 2014:


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

TycoonSam (author) from Washington, MI on August 21, 2014:


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!

Chitrangada Sharan from New Delhi, India on August 20, 2014:

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!

ARUN KANTI CHATTERJEE from KOLKATA on August 19, 2014:

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.

Audrey Howitt from California on August 19, 2014:

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!

TycoonSam (author) from Washington, MI on November 26, 2013:

Thanks Deborah, It's a never ending battle.

Deborah Neyens from Iowa on November 24, 2013:

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

TycoonSam (author) from Washington, MI on August 07, 2013:

Thank you for the comment DDE.

Devika Primić from Dubrovnik, Croatia on August 06, 2013:

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 (author) from Washington, MI on April 04, 2013:


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

Audrey Hunt from Pahrump NV on April 02, 2013:

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

TycoonSam (author) from Washington, MI on April 01, 2013:

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

Audrey Howitt from California on April 01, 2013:

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

TycoonSam (author) from Washington, MI on March 06, 2013:

Thank you Victoria~

Victoria Lynn from Arkansas, USA on March 06, 2013:

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 from Arkansas, USA on March 06, 2013:

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 (author) from Washington, MI on March 04, 2013:

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

b. Malin on March 04, 2013:

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.

Glenn on February 27, 2013:

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.

TycoonSam (author) from Washington, MI on November 22, 2012:

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

Magdaleine on November 21, 2012:

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 (author) from Washington, MI on October 23, 2012:

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.

LT Wright from California on October 23, 2012:

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 (author) from Washington, MI on October 22, 2012:

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

To healthy eating!

Audrey Hunt from Pahrump NV on October 21, 2012:

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 (author) from Washington, MI on October 18, 2012:

Sinea, Thank you for commenting and the votes!

Sinea Pies from Northeastern United States on October 18, 2012:

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 (author) from Washington, MI on October 16, 2012:

Thank you cleverowlsoftware!

TycoonSam (author) from Washington, MI on October 16, 2012:

My pleasure Jamie!

Jamie Brock from Texas on October 16, 2012:

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 (author) from Washington, MI on October 12, 2012:

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

Thanks for the up vote too!

LaThing from From a World Within, USA on October 12, 2012:

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 (author) from Washington, MI on October 11, 2012:

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!

gracenotes from North Texas on October 11, 2012:


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 (author) from Washington, MI on October 09, 2012:

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

Denise Handlon from North Carolina on October 09, 2012:

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 (author) from Washington, MI on September 24, 2012:

Thank you anglnwn. Greatly appreciated!

anglnwu on September 23, 2012:

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 (author) from Washington, MI on September 23, 2012:

My pleasure Om Thanks for stopping by!

Om Paramapoonya on September 23, 2012:

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 (author) from Washington, MI on September 20, 2012:

Thank you for reading and commenting RT!

RTalloni on September 20, 2012:

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 (author) from Washington, MI on September 18, 2012:

Thanks for reading and for the vote cleverowl!

Timir Blekko from Boston, MA on September 18, 2012:

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

TycoonSam (author) from Washington, MI on September 18, 2012:

Thank you Chery!

Cheryl J. from Houston, TX on September 17, 2012:

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

TycoonSam (author) from Washington, MI on September 17, 2012:

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!

Mr Archer from Missouri on September 17, 2012:

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!

healthylife2 on September 17, 2012:

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!

Peggy Woods from Houston, Texas on September 17, 2012:

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!

Vespa Woolf from Peru, South America on September 17, 2012:

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.

TycoonSam (author) from Washington, MI on September 09, 2012:

Best of luck alocsin, and Thank You!

Aurelio Locsin from Orange County, CA on September 09, 2012:

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

TycoonSam (author) from Washington, MI on September 06, 2012:

Thank You Kelly!

Willette from Michigan on September 05, 2012:

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.

Robert Connor on August 29, 2012:

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.

TycoonSam (author) from Washington, MI on August 25, 2012:

@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!

B Lucy from Podunk, Virginia on August 25, 2012:

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!!

Sinea Pies from Northeastern United States on August 25, 2012:

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.

Tammy from North Carolina on August 25, 2012:

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!

L Izett from The Great Northwest on August 20, 2012:

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.

TycoonSam (author) from Washington, MI on August 12, 2012:

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

Rajan Singh Jolly from From Mumbai, presently in Jalandhar, INDIA. on August 11, 2012:

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.

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