runner and vegetarian with high cholesterol - High Cholesterol Message Board

ninavampi · 04-21-2009, 05:02 PM

Hi everyone,
I am 23 years old and female. I recently got back my first cholesterol test. I had it done because I know high cholesterol runs in my family.

I have 250 mg/dL total cholesterol and 208 mg/dL triglycerides.

I believe that these numbers are very high. I am shocked considering I run everyday and ice skate almost every night. I am a vegetarian and do not eat any fried foods... Is there anything I can do? I do not want to take meds...

Thanks

tjlhb · 04-21-2009, 05:47 PM

Do you know your HDL and LDL levels?

Triglycerides are raised by high consumption of sugars and alcohol. Distance runners may be consuming a high carbohydrate diet to avoid bonking, but you may want to consider whether you may be going too high on the carbohydrates, or consuming too much of it as sugars. As a vegetarian, you presumably are not consuming fish oil, whose omega-3 polyunsaturated fats EPA and DHA can help lower triglycerides. The omega-3 ALA from some vegetable sources like flaxseed and walnuts can be converted to EPA and DHA in your body, but not very efficiently.

Keeping the body fat percentage down will help with LDL and triglyceride levels. Exercise should help raise HDL levels.

Some people are genetically unlucky so they will have bad cholesterol numbers even with the best diet and exercise habits.

ninavampi · 04-22-2009, 08:24 AM

The test results didn't give me the HLD and LDL levels.

I should have mentioned earlier that I am not a strict vegetarian, I do eat fish and milk products. I don't eat any other sorts of meat.

I think I might just be one of those super unlucky people... Should I try to go for an even healthier diet? Perhaps fit in more excersize?

Thanks

tjlhb · 04-22-2009, 08:49 AM

It is important to find out LDL and HDL levels when deciding whether your blood cholesterol level is something to worry about. Without that, you cannot tell if your have a lot of LDL (bad) or HDL (good). It is just like body weight, which does not distinguish between body fat and lean body weight (you might be "overweight" with muscle, which is healthy, or you might be normal weight or underweight with too high a body fat percentage for good health, for example).

For the triglycerides / VLDL, you may want to limit sugary things (including sports drinks) to just during or immediately after hard or long workouts to prevent bonking. Carbohydrate consumption otherwise should mainly be fibrous whole foods, like vegetables, whole fruit, beans / lentils, and whole grains. Alcohol also raises triglycerides / VLDL and should be avoided. Fatty fish or fish oil may help lower triglycerides / VLDL, although beware of types of fish with high mercury content.

If LDL is or may be a problem, try to reduce saturated fat from dairy products and coconut / palm oil. But avoid trans-fat from hydrogenated oil even more.

Both triglycerides / VLDL and LDL levels may be helped by reducing excess body fat, if you have any.

joeinhouston · 04-24-2009, 06:53 PM

Quote:

Originally Posted by ninavampi

I should have mentioned earlier that I am not a strict vegetarian, I do eat fish and milk products. I don't eat any other sorts of meat.

I guess the point is self-evident but a vegetarian is of course someone who does not eat meat, chicken or fish...

I think the word for someone who eats only fish and not other meats, is a pescatarian?

Anyway, fish and all dairy products (milk, cheese, yoghurt, butter etc.) contain cholesterol as well as varying amounts of saturated fat.

If you became a full vegetarian, by cutting out fish, I'd think you would see a difference in TC levels; but cutting out all dairy would make even more significant a difference.

Personal history: 2 years ago my cholesterol was well over 220, triglycerides were high, and I was pre-diabetic. Adapted vegan diet on April 1 2007 and now TC is 135, all other markers normal, and blood sugar well within normal limits. Without any medication. The first few weeks weren't easy but with a couple of good cookbooks such as Veganomicon (excellent!) and Mark Bittman's Cooking everything Vegetarian, anybody can do it.