Diet/Exercise to Reduce High LDL Cholesterol

I'm a 31 year old male in otherwise perfect health who learned while taking a life insurance blood test that my LDL cholesterol was 171 (triglycerides and HDL are normal). Admittedly, for years (since high school/college), I ate way too much fat (red meat, eggs, etc.). I am 5'11 and 170 lbs, and my resulting BMI (24.9) does not indicate that I am clinically overweight. I mean until now I never ate fruit or the right kind of grains.

Since learning of this high LDL cholesterol level in early Jan. 2005, I've literally cut out red meat (substituted ground turkey), fried food, and any processed foods (cookies, etc.). I now drink skim milk and when I have cheese it is low fat. I check the nutritional content of everything. I eat real oatmeal everyday, drink 100% concord grape juice daily, have an apple and a serving of strawberries everyday (sometimes more than once), and I've eliminated diet soft drinks and reduced coffee intake. I also eat 1-2 servings of walnuts daily. Eggs, when eaten, are only the whites. I've basically given up processed meat (sausage, pepperoni, etc.).

I have just commenced an exercise regime of 3 days of weights and 3 days of cardio/aerobic per week. I am only a social drinker and don't smoke.

Can you suggest other cholesterol reducing diets? Can I expect it to lower after six months of dieting and three months of exercise?

I really, really want to avoid cholesterol medication at my age. Thanks-I know that this is not the heart forum.

[Kevin Pho, MD]

It sounds like you are doing all the appropriate steps with the dietary changes you have described.  

You can consider fish oil supplements, which have been shown to help with cholesterol, as well as flax seed.  

Ingestion of soy products can reduce the LDL by 4-8 percent.  There are also plant-sterol based medications that can reduce LDL by up to 10 percent.

You can discuss these options with your personal physician or in conjunction with a dietician.

Followup with your personal physician is essential.

This answer is not intended as and does not substitute for medical advice - the information presented is for patient education only. Please see your personal physician for further evaluation of your individual case.

Kevin, M.D.
Medical Weblog:
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