Tag Archives: heart health


boiled chick peas


healthy food

This blog post is about my cholesterol reduction challenge – my greatest challenge of the year. In retrospect, I collected my annual blood test results last week and was upset to know that my cholesterol level is still high. What was worse was that I was told my high cholesterol was hereditary which I may have gotten from my father. The doctor said that no matter how much I exercised or changed my diet, my cholesterol level would remain high unless I took medication. And I had to take it for life. So after that day, I vowed to completely change my diet and stick to a strict regime.

My Plans 

I have been thinking a lot about my situation and have done lots of research. Resulting from that, I plan to stick to the following:

  • Switch my food servings to 70% plant based including legumes and nuts, 20% protein and 10% wholegrain carbs.
  • Eat more blueberries and apples and other fruit that lowers cholesterol levels.
  • Exercise almost every day for at least 30mins.
  • Take Apple Cider Vinegar every day before dinner.
  • Take fruit smoothies for breakfast, if not daily perhaps on alternate days.

So with reference to the above, I’m thinking of:

  • investing in a blender to prepare my veg smoothies
  • conducting research on veg smoothie recipes and cholesterol lowering meals
  • taking my prescribed statin only for 3 months and then go without for the next 3 to 4 months before testing for cholesterol again.

My Actions Thus Far….

So far, I have been extra mindful of the food I consume and have been staingy away fromfried food, pastry and savoury ghee laden rice.

apple cider vinegar

As an example, lunch will consist of macaroni soup with steamed chicken and leafy veg while dinner comprises a veg and bean burrito. It is satisfying and I feel clean after being extra mindful of my food choices. I have also started taking apple cider vinegar (ACV) and sipped it through a straw as ACV can erode the teeth enamel over a long period of time. To take extra precautions, I brush my teeth right after taking it. Take note that the apple cider vinegar must be organic and contains the Mother which is actually the sediment (in rudimentary terms) which makes the end result effective. 

Reflecting over the past year, my cholesterol reduction goal has not been successful as there was only a reduction of 1 mg in my LDL, the bad cholesterol. My HDL is  good in contrast and the doctor reckons the high cholesterol level has nothing to do with my diet. And I weigh 55 kg. So I’m determined to prove the doctor wrong that people with hereditary cholesterol level cannot lower it without medication.

I will have to try very, very hard to forgo pesto, cheese containing high cholesterol especially my favourite Laughing Cow cheese, potato chips and oily as well as pastry-related food. Sinful food will only be a luxury that can be consumed once in a while. Aren’t we humans after all? I will chart my journey and share my recipes with you in my attempts to lower my cholesterol levels without medication. All I need is strong will power to avoid temptations and keep to my strict diet. Would love to hear from those who have successfully lowered their hereditary cholesterol levels without statins.