Will This Recommendation Catch On In The United States
Health care providers often do what they are used to doing, so it may take a while for some to change to nonfasting cholesterol tests. But we also need to realize that there are advantages to this evidence-based change. Switching to nonfasting cholesterol testing is actually the path of least resistance for patients and clinicians. It also provides a more accurate lipid profile for individual patients.
I believe that getting the word out to clinicians, lab directors, and patients will be enough to make the switch to nonfasting cholesterol tests in a fairly short time.
How To Cheat A Cholesterol Test Blood Lipoproteins
In order to get started, lets make a quick review of the most common lipoproteins.
Lipoproteins are macromolecular compounds whose function is to transport lipids in the blood stream. It has two parts, the protein fraction and the lipid fraction, and it is classified according to the content of each one of these.
This classification also determines the density of the lipoprotein, so for example, the higher the lipid content the lower the lipoprotein density. On the contrary, the lower the lipid content the higher the density.
Having said that, we can conclude that VLDL and LDL lipoproteins have a higher lipid content, whereas HDL lipoproteins have a lower lipid content.
What is a normal blood cholesterol test level?
In a blood cholesterol test, the laboratory checks for each of the cholesterol fractions in your blood. In the chart below, you can check each of the fractions that are commonly measured and the desired range for a healthy adult.
| Cholesterol Fraction |
How quickly does cholesterol level change?
According to doctors and dietitian, it can take several months to see a pronounced change in the cholesterol fraction levels.
In addition, some people might suffer from a health condition called dyslipidemia, where the liver produces way more cholesterol than needed, hence increasing the total cholesterol level all the more.
Can you trick cholesterol test?
So, the big question is, is it possible to cheat a cholesterol test? Unfortunately, the answer is no.
You Eat A Lot Of Trans Fat
Sometimes called âpartially hydrogenatedâ fats or oils, you find them in fried foods, pastries, pizza dough, doughnuts, muffins, cookies, crackers, and many prepackaged foods. They raise your bad cholesterol levels and lower the good stuff. Check food labels to limit trans fats. Eat plenty of fruits, vegetables, whole grains, low-fat dairy, poultry, fish, and nuts.
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You Forget About Fiber
There are 2 types: soluble, which dissolves in water, and insoluble, which doesnât. Both are good for your heart health, but soluble fiber in particular helps lower your LDL levels. Add it to your diet with a bowl of oatmeal in the morning or with oat bran, fruits, beans, lentils, or vegetables.
What Are The Benefits
Home cholesterol test kits provide a fast and easy way to measure your cholesterol from the convenience of home. The Food and Drug Administration says the home kits can be as accurate as the tests your healthcare provider uses. However, accuracy varies from one brand to another.
While some healthcare providers no longer ask patients to fast for 8 hours or more before a cholesterol test, many still require it. Depending on the kit, you may not have to fast at all.
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How Should I Prepare For My Cholesterol Test
If you arent already taking cholesterol medications, it may not be necessary to fast.
Depending on your situation, your doctor might recommend drinking only water and avoiding food, other drinks, and certain medications in order to make sure your results are accurate.
What else should you avoid? Alcohol. Drinking within 24 hours before your test can affect your triglyceride levels.
Are You Serious About Reducing Cholesterol
If making healthy changes on your own has been a challenge, it may be time to bring in the professionals! Our team of physicians, nutritionists, exercise experts, psychologists, and chefs – specialize in helping people just like you reduce medication and take contol of their health. A vacation at Pritikin will change your life!
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You Skip Your Workouts
Regular exercise is one of the best ways to control your cholesterol. You donât have to run a marathon — 40 minutes of walking, swimming, cycling, or dancing 3 or 4 times a week will do the trick. If youâre short on time, you can break it into 10-minute increments throughout the day. Resistance training — pushups, pullups, weights — may help, too.
A Little Cholesterol Goes A Long Way
Cholesterol is a fat produced in our bodies, particularly in the liver. Its in all the cells, but too much causes problems. Factors affecting cholesterol numbers can include a recent heart attack, prescription medicines, exercise, diet and pregnancy.
Many people find help from a popular class of drugs, statins, that lower cholesterol and reduce systemic inflammation. But statins can have side effects, including muscle pain, liver damage, skin rash, higher blood sugar or even memory loss or confusion, this Mayo Clinic article says. Many of us want to try lowering cholesterol numbers naturally before getting on a lifetime regimen of medicine.
Whether you use drugs or lifestyle changes, act soon if you have high cholesterol. According to an article in Time:
Among a group of 1,478 people aged 55 years old from the Framingham Heart Studys Offspring Cohort, those who had higher cholesterol levels for 11 to 20 years had a 16.5% higher risk of having a heart attack about 15 years later, compared to a 4.4% risk for those whose cholesterol levels never veered beyond the normal range during middle age.
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Things To Do To Reduce Cholesterol Before The Blood Test
There are a handful of natural everyday modifications that you can implement into your daily routine to drop your cholesterol levels.
Diet
From full-fat dairy and sugary beverages to processed madness, you simply must avoid this range of food-types if you want to take cholesterol-lowering seriously.
- You can still consume meat. As long as you pair your meals with fresh fruits, whole grains, and veggies.
- Plants rich in fibre are excellent choices, particularly soluble fibre.
- Recommendations: berries, barley, beans , oats, yams.
Plant Protein
In close connection to the previous point, consuming plant-based protein is a step in the best direction.
- Beans, beans, and more beans.
- Recommendations: Pinto, soy, lentils, red.
- Unlike animal protein, which raises blood pressure, beans are renowned for bringing it down.
- They also reduce blood sugar and insulin levels that have led scientists to believe beans play a significant role in cancer prevention and treatment.
Good Fat
If youve heard the name omega-3 fatty acids, then you can be sure the Diet-Universe has spoken to you.
- This is not just good fat, but great fat, owing in large part to how well it fights heart disease.
- Food sources: sardines, herring, salmon, trout, mackerel, halibut.
Below are some bad fats you absolutely need to avoid if you have any plans of getting your cholesterol under control.
White Foods
Exercise
You knew this point was going to land at your door sooner or later.
Nonfasting Levels Might Be Better
After you eat, your digestive system converts some of the carbohydrates and fats into triglycerides. Their level in the bloodstream rises, then gradually falls. If the triglyceride level rises too much, its a signal that the body has trouble metabolizing food. Think of eating as a stress test for metabolism. Thats something you cant see if youve been fasting.
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What Does This Shift Mean
Everyone wins with this change. People dont like to fast overnight. Some find it difficult to do, others are even harmed by it, such as those who faint from fasting and people with diabetes who take medications to lower blood sugar. The new recommendation means you can have your blood drawn when its most convenient for you, rather than early in the day.
Eating Well + Exercise
For best results with a healthy lifestyle, new research has found that plunging right in with both healthy eating and exercising is the way to go.3
The Stanford University School of Medicine study involved 200 middle-aged Americans, all sedentary and with poor eating habits. Some were told to launch new food and fitness habits at the same time. Others began dieting but waited several months before beginning to exercise. A third group started exercising but didnt change eating habits till several months later.
All the groups received telephone coaching and were followed for one year. The winning group was the one making food and exercise changes together. The people in this group were most likely to meet U.S. guidelines for exercise and healthy eating , and to keep calories from saturated fat at less than 10% of their total intake of calories.
For best results with a healthy lifestyle, new research has found that plunging right in with both healthy eating and exercising is the way to go.3
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Focus On Fruits Vegetables Whole Grains And Beans
Our typical American diet is now abbreviated as SAD by scientists nationwide because its full of foods that do sad things to both hearts and waistlines. Hyperprocessed foods like potato chips and French fries. Sugar-saturated drinks. And fatty, artery-clogging meats and full-fat dairy foods like cheese.
We dont have to become complete vegetarians to get our cholesterol levels into healthy ranges, studies on the Pritikin Program have found, but clearly, the more vegetables, fruits, potatoes, and other naturally-fiber-rich plant foods we eat, the healthier well be.
Plant foods high in soluble fiber are especially beneficial in lowering total and LDL bad cholesterol levels. Good sources include beans , yams, oats , barley, and berries.
For simple tips on bringing more fruits, vegetables, whole grains, and beans into your life, here is a 5-day sample healthy meal plan from the doctors and dietitians at Pritikin Longevity Center.
How To Read Your Results
Your blood will likely be checked using a test called a total lipid profile. To understand your cholesterol test results, youll need to know the different types of cholesterol that the test measures and whats considered normal, potentially risky, and high.
Heres a breakdown of each type. Keep in mind that people who have conditions such as diabetes may need to aim for even lower numbers.
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Why Are Cholesterol Tests Used
A person can have too much cholesterol in their body. Often, people with high cholesterol have no symptoms.
Cholesterol can combine with other substances in the blood and make a substance called plaque that clogs the arteries.
The higher a persons cholesterol levels, the more likely they are to have health problems related to high cholesterol, including:
Which Home Cholesterol Kit Is Best
An online search for the best home cholesterol kits will yield lists from a variety of sources like Best Reviews, All Top Guide, and VeryWell Fit. Heres a look at 3 top-ranking kits.
CardioChek offers starter kits as well as deluxe models. A starter kit comes with an electronic analyzer and 3 total cholesterol test strips, 3 HDL test strips, 3 triglyceride test strips, and 9 lancets. It sells for just over $140 on .
Solana Healths Best Home Cholesterol Test measures LDL, HDL, and triglycerides. It includes everything you need, plus a postage-paid return envelope which is sent to a lab. The kit sells for about $46 on Solana Healths website.
Everlywell manufactures an entire line of at-home health tests from thyroid to food sensitivity. The companys cholesterol test measures total cholesterol, HDL, LDL, and triglycerides, and includes a pre-paid shipping label and envelope. For $49 on Everlywells website, you get the kit plus a follow-up report with insights to your heart health and next steps.
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Does A Person Need To Do Anything Else To Prepare For A Cholesterol Test
Before a person has their cholesterol test, they should inform a healthcare professional about their family history of heart health and any symptoms or medical conditions they are currently experiencing.
The person should also let the healthcare professional know about any medications, vitamins, herbal remedies, or supplements that they are taking.
If the person is taking any medications that may affect their cholesterol levels, the healthcare professional may ask them to stop taking them for a period of time before their test.
The person should only stop taking their medication if the healthcare professional asks them to and while under medical supervision.
A cholesterol blood test will measure the amount of each of the following in a persons blood:
- Total cholesterol: This is the sum of the cholesterol content in the blood.
- Low-density lipoprotein cholesterol: This is the type of cholesterol that contributes to the buildup of fats within the arteries, leading to a
- to the buildup in a persons arteries.
According to the , the ideal levels of each type are as follows:
- Total cholesterol: Levels under 200 mg/dl are optimal.
- HDL cholesterol: Levels greater than or equal to 60 mg/dl are optimal.
- LDL cholesterol: Levels under 100 mg/dl are optimal.
- Triglycerides: Levels under 150 mg/dl are optimal.
My Cholesterol Suddenly Lowered Whodunit The Suspects: Fasting Strength Training Reishi Mushrooms Better Sleep No Coffee Reconstituted Gut Microbiome
More than just a hack to avoid getting prescribed statins, the Feldman Protocol is a demonstration of how dynamic these biomarkers are, and how powerful nutrition is in influencing them.
In the keto community, Dave Feldman is known for this LDL-lowering protocol, and the energy distribution network theory that undergirds it. I think he should also be recognized for opening the possibilities of experimentation with nutrition and cholesterol. If you can lower LDL with just 3 days of caloric overload, what other nutritional interventions can modify it?
Instead of doing the Feldman Protocol again for my next lipid profile, I decided to see how it would look like with my weekly 24-hr fast and 3-times-a week weight lifting. I guessed that my LDL would increase, following Feldmans theory. Surprise, surprise it stayed unremarkably low.
Links and highlights from the studies are at the bottom. Here are my reductionist one-line summaries:
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Walk Past The Marbled Meat
Walk right past the marbled steak at the meat counter those white streaks are pure saturated fat. Instead, to help lower your cholesterol, go for lean red meat and keep your portion size to about 5 ounces. Consistently making this choice, in addition to tossing some salad onto your plate, could cut your cholesterol by 10 percent, according to a recently published study in the American Journal of Clinical Nutrition. Researchers analyzing variations in the American diet found its not necessary to give up red meat completely if you choose the right cut. For even more cholesterol help, pick a lean, grass-fed beef, Blake adds.
You Skip Your Medication Sometimes
Follow your doctorâs directions about any prescriptions. If you do forget to take your medicine, donât try to âmake upâ doses by taking more the next time. It may not work the way itâs supposed to, or it may make you dizzy or sick. Make sure to tell your doctor about any drugs you already take. Some drugs can cause problems if theyâre taken at the same time as other meds.
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Lower Your Cholesterol In Five Minutes Or Less
In the time it takes to reach for olive oil instead of butter, you can help lower your cholesterol.
Your high cholesterol numbers may be intimidating, but dont let them get the best of you. Luckily, there are some simple, and even easy, changes you can make to help lower your cholesterol. You dont need to go to extremes, like choosing to be a vegan to avoid saturated fat, says Joan Salge Blake, RD, a clinical associate professor at Boston University and author of Nutrition and You. Instead, she tells her clients the small steps they can take to lower their cholesterol. For instance, she says, At every meal, ask yourself, What can I do?
Attention to detail leads to success.
A Canadian study of 351 people with high cholesterol, published in the Journal of the American Medical Association, showed that participants lowered their LDL, or low-density lipoprotein levels , by about 13 percent from eating a diet rich in foods known for their cholesterol-lowering ability, such as soy, fiber, and nuts, rather than following a general low-fat diet. Taking a comprehensive approach also neednt be time-consuming it takes only a few seconds to make smarter choices to lower cholesterol quick. Heres how.
Eat Fewer Refined Grains Such As White Flour
Were a nation of white food eaters white bread, white rice, white pasta, and white-flour foods like muffins, croissants, bagels, crackers, dried cereals, tortillas, pretzels, and chips. Yes, more than half of many Americans typical diets are made up of hyperprocessed refined white flour, often injected with sugar, salt, and/or fat.
Thats a real problem in part because the more white, or refined, grains we eat, the fewer whole grains we tend to take in. Research has found that eating whole grains can help lower both total and LDL cholesterol, and improve heart health.
In Harvard Universitys Nurses Health Study, for example, women who ate two to three servings of whole-grain products each day were 30% less likely to have a heart attack or die from heart disease over a 10-year period than women who ate less than one serving of whole grains per week.2
When first starting to make the switch from refined to whole grains, many people often feel a bit confused. Where to begin? Whats whole? What isnt?
The registered dietitians at the Pritikin Longevity Center start with one very simple rule. When looking at products like breads and cereals, they recommend turning the package around and making sure the first word in the Ingredient List is whole. If you see the word whole at the top of the list, its a good bet that what youre buying is in fact 100% whole grain, or close to it.
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