Got my blood test results back

Health and Recovery
1

My A1C was fine at 5.3% I think pre-diabetes is 5.7% to 6.4%. So no diabetes, thankfully.

I am worried about my cholesterol, below is my results

HDL cholesterol= 1.78 (good)

Triglycerides= 1.79 (bad)

Cholesterol= 6.87 (also bad)

Cholesterol/HDL ratio= 3.9 (happy with that)

Non HDL cholesterol= 5.09 (high/bad)

LDL cholesterol= 4.35 (bad)

So 4/6 of my cholesterol levels are high. I need to improve these

My white blood cell count and red blood cell count were in the normal range.

Maybe I should go vegan again.

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2

That’s good news about the A1C. Are you on a statin for cholesterol?

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You don’t have to go all out vegan. It is a good thing to eat more plant based, but you can have a burger every once in a while. I eat mostly plant based now but I have chicken and fish sometimes. Plant based got me weak af rn.

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Thanks. And no, im not on a statin Nick. If my doctor wants to put me on one, I will take it. But im only 30 years old.

5

Yeah maybe ill just eat more fruits and veggies, less meat. I used to be vegan many years ago and felt great. Problem is my grandma/uncle buy the foods and are against veganism.

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  • Diet changes can raise HDL by ~5–10%

  • Bigger improvements come from combining diet + activity​:brain: The big picture

All cholesterol markers improve when you:

  • Replace bad fats with good fats

  • Increase fiber

  • Cut sugar + refined carbs

  • Stay consistent (this matters more than perfection)

:green_salad: What to eat more of (daily foundation)

1. Soluble fiber (your #1 LDL-lowering tool)

This directly pulls cholesterol out of your body.

  • Oats / oatmeal

  • Beans (black beans, lentils, navy beans)

  • Apples, berries

  • Psyllium husk (cheap + very effective)

:backhand_index_pointing_right: Aim: 10–15g soluble fiber/day

2. Healthy fats (improves HDL + lowers LDL)

  • Olive oil (use instead of butter)

  • Avocado

  • Nuts & seeds

3. Lean protein

  • Chicken breast

  • Fish (especially salmon, sardines)

  • Greek yogurt

  • Beans (also give fiber)

4. Whole carbs (not low-carb, just smarter carbs)

  • Brown rice

  • Whole wheat pasta

  • Potatoes (fine if not fried)

:prohibited: What to cut back hard on

1. Saturated fat (main LDL driver)

  • Fatty red meat

  • Butter, cream, cheese

  • Processed meats (sausage, bacon)

:backhand_index_pointing_right: You don’t need zero—just keep it low.

2. Sugar & refined carbs (triglyceride killer)

This is HUGE and often overlooked.

  • Soda, juice

  • Candy, desserts

  • White bread, pastries

:backhand_index_pointing_right: High sugar = high triglycerides + lower HDL

3. Trans fats (eliminate)

  • Fried fast food

  • Packaged baked goods with “partially hydrogenated oils”

:fork_and_knife_with_plate:

:high_voltage: The 3 habits that change everything

1. Walk daily (even 20–30 min)

This improves all 3:

  • ↓ LDL

  • ↑ HDL

  • ↓ triglycerides

2. Weight loss (if needed)

Even 10–15 lbs can significantly improve labs.

3. Consistency > perfection

You don’t need a perfect diet—just repeat good meals most days.

:bar_chart: What improvement looks like (realistic)

In ~6–12 weeks:

  • LDL ↓ 10–25%

  • HDL ↑ 5–10%

  • Triglycerides ↓ 20–40%

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7

The cholesterol that’s showing up on your blood test is made by your liver which makes more of it on aps. Diet isn’t guaranteed to change it, but if you’re worried about dietary fats too then cutting back on meat is a good idea.

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Maybe go on a statin, change your diet, exercise and lose more weight. Once your cholesterol numbers are good you can come off the statin.

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9

My doctor just put me on a statin. Mine is super high from Invega and genetics.

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10

Thanks, this was informative

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I was vegan for about almost 9 months but incorporated meat, fish, poultry back into my diet recently because of convenience. I felt really well being vegan. It made me feel that I had more control over my life.

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I felt more serene and at peace.

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