Both had great points.Quoted TextThat is a one size fit approach imo
Quoted from O in VirginiaPatty, I'm surprised that your cholesterol went up (I assume you mean total cholesterol, but what about the LDL and HDL numbers?). I had my annual checkup last month, and my cholesterol numbers have improved on BTD/swami - after almost a year's worth of substantial reduction in grains (I do eat rice). Do you eat veggies at every meal, and fresh fruit at some point during the day? Do you watch your fats portions? I don't have any brilliant ideas or recipes to offer at the moment, but I will be thinking about this. I'll post again if I come up with any ideas for you. Wishing you the best.
My girl friend is an O and she does Quinoa for breakfast. She generally use the whole grain, but it is available in a flake form that cooks up like oatmeal.
I would think fiber is what would be most effective. And Quinoa is not particularly high in fiber.
Flaxseed is quite high in fiber, so you may want to look at ways to include flaxseed meal in your diet (cereal, bread, ...).
Buckwheat is high fiber and can be cooked for a cereal.
Rice bran and Teff could also be used to up fiber levels.
Wild rice is another option.
Quoted from Andrea AWsecPatty what are your triglycerides?
Quoted from MarkI would second flax.
Guggul gum will have a positive effect as well; it has a lot of studies behind it. :)
Quoted from DreaI have some experience sprouting grains, that's what I did last winter when I was avoiding flour products. I didn't make them into anything; just ate them "as is", on salads or in soups/stirfrys.
Flaxseed bread recipe
(I do not find it necessary to use as much oil as this recipe calls for)
Quoted from balletomanePatty,
Introducing flaxseed to your diet might be a good idea. However, it doesn't necessary have to be in the form of bread. What I do is to pour in a tablespoon or two every morning to my protein shake. I usually use my alloted portion of fruits, plus a scoop of Dr D's Protein Powder for "O", then add some hemp seeds as well. The fruits and flaxseed make me very regular and by eating the fruits in the morning I don't have to worry about them fermenting with my other meals during the rest of the day (which used to be an issue for me). You said that you're not eating fruits every day. But if your plan allows, the diamond and beneficial fruits really do wonders. Perhaps you can try this trick with the morning shake to see if your body feels fine with it ;)
some of you, the O's do have higher cholesterol/triglyzeride of hereditary origins, so far... ;)... but instead of the idea to reach you aim with grains at that important issue... would rather change your mind and go for aminoacids likewise dlpa for example and some other goodies ;) ;D (B3 as niacin for example ;)
and I recognize you as a hunter but O nonnie... :o :o :D ;D nearly no chance for the grains ;) ;D ;D ;D(shhh)(evil)(funny) :X
Quoted from Patty H
Do you think that would help? It seems to be the soluble fiber that researchers say lower the cholesterol. Oatmeal is the highest but I know flax is on the list as well.
if you go and google : *aminoacids lowering cholesterol* you will have a lot of time to research all about soy or fish or other aminoacids who're working
dlpa is one of the quickest but here take care not being one of those who are victims of phenylalanin-ketonury....(pray)(smarty2)
Quoted from jayneeoI second brown rice bran, which is sold in a box at health food stores. And I have used and loved Simply Whites eggwhite protein powder.
I'm also gonna try the flaxbread recipe.
Quoted from MarkI would think that exercise would normalize your lipid panel as well. I tried oatmeal (soaked) a while ago.
These were my results:
LDL: 89 --> 106
Triglycerides: 21 --> 39
Cholesterol: 156 --> 175
Very LDL: 3 --> 9
Needless to say, I was not eager to continue my daily oats. I think that if I did not exercise during that second period my lipid panel would have been worse. 8)
Quoted from ilmullerHi Patty,
My Cholesterol dropped from 297 to 215 (I am in Germany/ Russia) after I started with the O type diet (I was told I had Epstein Virus). I cut down on grains, milk, nightshadow veggies, sugar and eat with every meal a protein (chicken, beef, salmon or eggs). With every 100g beef/chicken or fish, I get at least 300g veggies. I am using now only Olive oil... and I do not heat it - only cold. I use ghee or butter for cooking. The veggies i normaly cooked in the microwave (even though many say it is not healthy). I dropped quite a lot of kg (pounds) and I feel very very well. Oh... and when I eat some ice cream I get the whole ice cream (at leat here in Russia- unfortunately there is sugar in it.... but eating ice cream is not a routine - so it is quite OK
Oh..after hearing to much that "we need grains" and that my body needs some vitamin that come only with grains- I decided to have once a week some rice and last week I sprouted some 30g. That was OK. In the morning when I miss my "bread" I prepare the magic bread with flax seed (flax seed meal and egg).
Oh... I drink a lot of herbs tee and water. Coffee ist out :'(
I observed this can be relevant for secretors but not for nonnies.... nearly all my clients which are nonnies didn't reacted well onto the intake of any grains.... :-/
Quoted from 14442I'm not going to start eating oats again just to lower my cholesterol; I would have to think long and hard about that. Isn't the real problem Metabolic Syndrome X; ie, higher cholesterol and lipid levels due to higher insulin, ie, insulin resistance?
I would take krill or fish oil before I would eat oatmeal and I LOVE oatmeal.
I'm wondering Patty H if you know what your body fat % is. It can't be that high if you run all the time but seems like that would be an important number to take in to account.
Other people on here I've read are following Martin Berkhan's Lean Gains IF approach. His system is an 8 hour feeding window between noon and 8, similar to what Patty says she already does.
good idea to contact Dr. Nash PH :D(smarty)(clap)(ok)(cool) please give her my best regards ;D(smile)
Definitely take Dr. Nash advice over mine.
I wondered if you had looked at the Cardiovascular book, and whether there were things in it that are different than what you are currently doing.
Quoted from DreaPatty, you've been swami-d by Dr. Nash, so what are your suggested portion sizes/frequencies for grains? And do you adhere to them, for the most part?
After reading this thread, I realized that I stopped eating oat bran a couple months ago, and wondered if that's why my own LDL went up. But I'm an A, and am allowed 3 servings per day of grains (oat bran being a diamond). I rarely eat that much grain, though...
Quoted from 14442I don't want to argue but from what all I've been reading this year, cholesterol doesn't cause heart attacks. Elevated insulin is a much more important factor. Something called the Framingham Study has debunked Ancel Keyes Lipid Hypothesis:
Again, the Framingham Study which followed 15,000 participants over three generations:
There is a direct association between falling cholesterol levels over the first 14 years and mortality over the following 18 years.”
In other words, as cholesterol fell death rates went up.
The Honolulu Heart Program study, with 8,000 participants, published in 2001:
“Long-term persistence of low cholesterol concentration actually increases the risk of death. Thus, the earlier the patients start to have lower cholesterol concentrations, the greater the risk of death.”
And finally, the huge Japanese Lipid Intervention Trial with over 47,000 participants:
“The highest death rate observed was among those with lowest cholesterol (under 160mg/dl); lowest death rate observed was with those whose cholesterol was between 200-259mg/dl”
In other words, those with the lowest cholesterol had the highest death rate, and those with cholesterol levels that would today be called “dangerous” had the lowest death rate.
As you can see, not only does high cholesterol not cause heart disease, low cholesterol can actually be dangerous to your health. So toss out your vegetable oil and start eating butter and eggs again! But more on that next week…
Dr. Michael Eades further explains the Framingham Study in this blog post:
The study conclusions:
With one exception there was no discernible association between reported diet intake and serum cholesterol level in the Framingham Diet Study Group. The one exception was a weak negative association between caloric intake and serum cholesterol level in men. [As to] coronary heart disease–was it related prospectively to diet. No relationship was found.
So, I would say that the results of this study were pretty clear. These guys tried as hard as they could to show a correlation between diet and serum cholesterol and between diet and the incidence of coronary heart disease, but failed. The data conclusively demonstrated no such correlations.
Imagine my surprise when I discovered the yellowed news clipping shown below taped into the back of my $80 booklet. This clipping, from the Framingham newspaper dated October 30, 1970, is worth the $80 all by itself. Apparently, despite all the supporting evidence, Dr. Kannel, the director of the study and the guy listed as lead author, wasn’t buying into all this nonsense about there being no correlation. He felt the need to ‘clarify’ the already crystal clear findings.
The clipping begins:
Although there is no discernible relationship between reported diet intake and serum cholesterol levels in the Framingham Diet Study group, “it is incorrect to interpret this finding to mean that diet has no connection with blood cholesterol,” Dr. William B. Kannel, director of the Framingham Heart Study has stated.
Hmmm, I guess Dr. Kannel didn’t enjoy the surprise ending of that movie, so decided to change it on the fly. I think the rest of this remarkable clipping is legible, so read it and laugh. It’s a grand example of what I’ve written about before: scientists who present their conclusions one way in a scientific paper that other scientists will look at and call them on if they are incorrect and a totally different way to the press that reports to the population at large.
Further reading/study is probably the best bet. I would read Eat Fat Lose Fat by Mary Enig and Shwarzbein Principle for sure.
Quoted from 14442Gosh, just found this information from a cardiologist named Dr. Davis. He is against not just wheat but all grains & has a new book called Wheat Belly:
He is even against oatmeal! :o :o :o
Quoted from 14442Grains in general are bad news for Os. :-/ I have a blood type A friend who has yet to lose his belly on a bowl of oatmeal a day.
Quoted from 14442I personally am not going to let family genetics run my life. I prefer to use common sense personally. My mother's side of the family doesn't eat right, doesn't exercise, and has heart disease. I focus on what I can control & frankly, I've never felt as good mentally as I have since I started eating butter daily.
Quoted from 14442Barry Sears, author of The Zone says the best way to lower LDL is to reduce blood sugar:
Quoted from SusanaPatty, you may want to read this article from the New England Journal of Medicine: http://content.nejm.org/cgi/content/full/359/3/229/F4
It is a one size fit all but it it shows the effect on low carb and Mediterranean diet (moderate grains) on lipids and glucose. It helped me gain confidence on Dr. D's recommendation on grains especially the idea that "allowed" grains are not necessarily bad for the health of the heart.
Quoted from sunnysideAny one knows what high HDL means? I have total cholesterol 268 but HDL 127.
My BMI is 19 and do regular exercise everyday.
Patty, I read quickly through the thread and didn't see any questions concerning your thyroid function? My TSH (thyroid stimulating hormone)recently went up to the upper level of normal and my cholesterol and LDH increased. I have a history of a thyroid disorder and have learned that there is a connection there between thyroid and cholesterol. With my medication increased, bringing my TSH back to a more optimal level, my cholesterol and LDH are coming back down. The doctors seem to zero in on the
cholesterol and right away want to prescribe a statin drug! I refused my Dr. on that
and as I got up to leave he said- OH, by the way, your thyroid levels are a bit off!!
He then increased my thyroid medication to address that. >:( He would have first had me agree to take the statin drug before seeing if addressing the thyroid issue would help!
I also have begun to follow a gluten free diet to address the autoimmune part of my
Quoted from ruthiegirlPatty- I remember you had issues with heavy metal toxicity and got treatment for that. Did that affect your cholesterol levels in any way?
Quoted from tessieUKOne thing you could do with exercising to see if this improves things, is incorporate some sprint intervals into your routine. Maybe replacing one of the standard jogs with a session a week of 8-10 sprints with slow jog recovery over a lesser distance. It does sound like you are doing a more challenging workout than slow steady cardio, with all the hills, however it's very important to increase the difficulty of your workout regularly otherwise you are not triggering any more adaptive changes, only maintaining an equilbrium. Getting your heart rate up to the point you are gasping for breath, then allowing yourself to recover and repeating, is very strengthening for the heart, because you are increasing the 'reserve capacity.' Some info about that here: http://www.alsearsmd.com/pace2/jvnb/
The more intense the exercise, the better the de-stressing effects for an O, and keeping yourself in a calm balanced state generally is going to lower your risks of health problems.
Just keep in mind that the TSH is better in the lower end of the normal range- mine came down to 1.6.
Guess we can put that idea to bed then! :)
Quoted from Mrs T O+Juliekim: Those are great numbers. The amount/ratio of HDL is more important than the total number.
As for Patty: Did you have a SWAMI? Is your cholesterol problem just more stubborn than someone else's. It may take longer to get the numbers down.
What blood type are the relatives with the heart problems?
I try to avoid cancer, but I know that my mom who got cancer was an A and my sis & I are Os. Therefore I don't worry as much. (But I don't assume, either!)
There are answers out there somewhere!
Quoted from JJRIt looked like it went up though Mrs. T after following her diet.
I am certainly no expert, and I can totally relate. My cholesterol has always been high and the normal doctors have pushed me to take drugs. But this is what I know:
Mine keeps going down and down. I follow my swami, almost to a fault. And I'm not trying to start a war, but I eat huge amounts of oatmeal. I eat almost a cup of dried oatmeal every other day. I flip flop between rice and oatmeal every day. But I'm an AB. So....
But one thing is that my HDL's are pretty high. Not as high as someone posted above, 127 is sky high, which is good. But mine are always around 80 or so and it always helps my ratio. I don't know if you saw, but I just posted in the swami section about my experience.
My last numbers were:
It's a 2.9 ratio. The ratio is so good, I'm not worried about it at all. Plus, for about 2-3 years I had hovered around 300. One time it was 380. I as very sick at the time. And I remember eating gobs of ice cream at the time too. So..... But even at the 380 time, my ratio was still around 4/1 because my HDL's were real high that time. It was almost like it was regulating itself.
I have some thoughts that might help.
1. I was metal toxic, and had all my amalgams out. And it does appear that it has dropped steadily since that time. Could be a coincidence, might not be. Maybe the liver is becoming less clogged.
2. I have been taking a teaspoon of Cod Liver oil every day, for as long as I can remember. It was one of the first things I started to do when I developed health problems. This might help the HDL number. My Cardiologist also seems to think it's a very good practice.
3. If it is the metal issue, than food probably doesn't have as much to do with it. In the last 6 months, I've eaten more quantities of all food categories than I have in years. And my cholesterol went down. I eat somewhere between, 8-12 ounces of meat every day, an egg, a little butter, more olive oil than I used to eat, and it's still going down. And yeah, I eat a real good amount of grain every day. And my BMI is 20 according to this last test I just took. Low normal. I'm not overweight by any means and I was grossly underweight.
In my case, if I had to guess, it has more to do with how healthy my liver and insides are, moreso than the food. Having said that, I make all our foods fresh / frozen and eat out about once a week and am very choosy about what I eat out. I pretty much avoid thickeners, and preservatives that I can't pronounce or spell. I eat salads every day and when I go out to eat, that's usually what I have, but the only dressing I use is olive oil. I think for me, those things might be helping "un gum" my liver. And my cholesterol is going down because of it. Possibly.
Or maybe it's all just dumb luck. I don't know. But I thought I'd throw out my thoughts to you also. It has always concerned me also. But I'm getting less and less concerned about it.
One thing you said strikes me very hard. And I've heard this said before too, you said you had family with Low Cholesterol that have had heart attacks. And ones with High. So, I think it's possible you're looking in the wrong place to avoid a heart attack. One of the people posted an article about how "inflammation" is a bigger deal. And I've heard this theory before. How you avoid that, I'm not sure. Eat anti inflammatory foods. Which include grass fed beef and good oils. Pineapple. Etc. And then there is the theory of High homocysteine. And then something about the genetic of IL4. I'm not really sure they know how to prevent heart attacks. And I think it's a hard deal because it's different for everyone. I try not to worry about it any more and give it to God. I do what I can as far as my health, but I'm not sure if there is a perfect solution to avoiding one.
One more thing, my Doctor has a supplement called "Policoosinol" that helps lower cholesterol. I was on that for a while once. I don't need it any longer though, I guess.
And FWIW, when I say I try not to worry about it any longer and give it to God, I still struggle with fears about it. For example, a friend from Church just had one. And man if I wasn't struggling with fears about it happening to me. I always tell my wife and she always tells me not to worry. My doctor has told me the same thing. It's all good. I would say your numbers aren't really bad at all. The ratio is still pretty good. I've seen it marked on test that anywhere from 2/1 to 4/1 is acceptable. The doctors just look at that overall number and tell you it's a reason to get you hooked on a drug. That benefits a whole lot of other people. But I'm not sure they're that good for your liver. But that is something we all have to come to our own conclusion about. I've never taken any though.