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djbroder's Journal, 09 March 2013
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Recently, my doctor wanted me to more strictly follow my diet...I lost about 14 lbs and drop my Cholesterol by 60 points. I had my blood checked and here are the numbers:
Your Total Cholesterol of 182 is DESIRABLE
Your LDL of 121 is NEAR OPTIMAL
Your HDL of 50 is NORMAL
Your Triglyceride level of 55 is NORMAL
RATIOS:
Your Total Cholesterol/HDL ratio is: 3.64 - (preferably under 5.0, ideally under 3.5) GOOD
Your HDL/LDL ratio is: 0.413 - (preferably over 0.3, ideally over 0.4) IDEAL
Your triglycerides/HDL ratio is: 1.100 - (preferably under 4, ideally under 2) IDEAL
A site that explains these numbers::
http://www.hughchou.org/calc/chol.php
http://www.hughchou.org/calc/bmi-bmr.php
I let the carbs go a bit and kept the saturated fat levels per day under 10...I kept an eye on my glucose levels--they never went higher than normal. I did exercise on average 5 days a week.
Couple diet notes:
1: No Dairy(ok I could not help it -- had ice cream couple times over 5 weeks--but in general no dairy)
2: Cook with olive oil--not butter
3: Saturated fat totals no more than 10 grams a day
4: I was told no eggs--I did not follow this advice--eggs were a staple--they only have 1.55 grams sat fat.
I hope this info helps
Diet Calendar Entry for 09 March 2013:
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1266 kcal
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Fat: 34.31g | Prot: 74.42g | Carb: 168.46g.
Breakfast: Bananas, Grapefruit (Pink and Red), Instant Oatmeal - Maple & Brown Sugar. Lunch: White Bread, roast beef sirloin tip. Dinner: Pasta Sides Chicken, Chicken Thigh. Snacks/Other: apple, banana. more...
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 Comments
Actually, excellent labs. Congrats. Especially the triglycerides. Mine were 66 the last time and the doctor was thrilled. I stopped taking my statins when the weight started coming off and the numbers pleased the doctor.
I use butter for everything. Used to use Smart Balance, but gave up plastics for lent. Kidding. Butter is natural and yummy. As is Olive Oil. But prefer butter.
Keep up the good work.
09 Mar 13 by member: ClassicRocker
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Thanks ClassicRocker butter is so much better in certain foods than olive oil; but I wanted to make a point of staying under 10 grams of saturated fat a day so much so...that I even made a list of meats I could eat-which had low sat values::5 Oz Each:: Ground Sirloin 1.5 g, Beef Eye of Round 4.6 g, Beef Top Round Roast 3 g, 5 oz Each:: Pork Chop 4.3 g Pork Roast 4.5 g Honey Ham 1.127 g 5 oz Each:: Chicken Breast 2.6 g -- no skin 1.1 g Chicken Thigh 4.7 g -- no skin 2.9 g 5 oz Each:: Salmon 1.78 g Cod 0.871g
09 Mar 13 by member: djbroder
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