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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.

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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.

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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.


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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
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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.




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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
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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.


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
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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.

Comments

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:

Arun,

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:

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!

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:

Audrey,

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: