Update post: reduced LDL 25% in 6 weeks
Male, 34 here - 6'0'', 174 lbs. Posted here a while back on advice and everyone was very helpful, so i thought i'd share an update on how this information has impacted my lipid panel in a short period of time.
Significant history of heart issues on my dad's side. Father with heart disease in his 50s, uncles i believe also had high cholesterol / procedures in their 50s and 60s
Don't smoke, drink usually 1-2x per week, pretty active lifestyle. Sleep approx. 7 hours/night. have been a regular on the Peloton 3 - 4x/week for the last 1.5 years. Recently (around 2 months ago) discovered Peter Attia and started being more deliberate in my training - 3-4 zone 2 workouts per week (steady state on the Peloton) with weight training in between.
Started tracking my food in Cronometer on May 9th, and got a blood test on May 20th and yesterday (June 24th at my first cardiologist appointment). Since May 9th (around 6 weeks ago), i am averaging 40g fiber/day and 11g saturated fat/day. No meat, a lot of Muesli, salmon, tuna, 0% fat greek yogurt, protein shakes, and salads. I've also been taking 1000 mg of fish oil per day as well.
The result was a 24% decrease in LDL from 136 ->103. Total cholesterol from 207 -> 168. Triglycerides still higher than i would like but at least reduced from 133 -> 117. Still waiting on updated ApoB results.
Given my family history and elevated LDLs / ApoB, I was prescribed 5 mg of Rosuvastatin (without the cardiologist seeing my updated results). We both agreed that the lifestyle changes needed to crush ApoB and LDL to a low enough level are probably not sustainable for a lifetime (i'd like to have a burger again at some point in my life...), but even he admitted he only expected diet to impact 10%.
I do wonder if i can go lower with diet alone but think its likely not realistic to expect to go much lower than the 24% i already have, but pleased i was able to isolate the impact of diet alone and know I had it in me to do it. Will now go on the Rosuvastatin to see where i land from there.
