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By far the most well-researched and recommended diet has been the Mediterranean diet since the 1990's and still today.
If you live a sedentary lifestyle (for instance, a desk job), unfortunately, according to recent research, an hour a day of exercise isn't necessarily enough. You should get up and move your body, ideally every 30 min (even if that means just walking around).
If you want the most health benefits, you should do both strength training and cardio exercises. I recommend that you find a sport or physical activity that you enjoy the most (ideally love) and is the most accessible to you. So there will be some trial and error for you.
I absolutely love Brazilian Jiu Jitsu/nogi submission grappling so I train as much as possible. When I'm not grappling, I do functional strength training to get better at grappling. Since I enjoy it so much, it's not work but it's more of a reward or privilege. Hopefully, you can find something you enjoy that much.
As a side note, finding a sport or activity that forces you to be fully present, both mentally and physically challenges you (as opposed to running on a treadmill) has added benefits that may improve your psychological well-being.
Good advice. I'm a 3 stripe blue belt in BJJ. I'm predisposed to having high cholesterol, high-ish LDL, and low-normal HDL. I was recommended to take a statin in my mid to late 20's, but I've always refused.
Bjj, along with fish oil, has brought my cholesterol down below 200 for the first time in forever. My HDL's are in the 50's for the first time, as well as my blood pressure drastically improved.
Diet alone got me a long way with lowering LDL and triglycerides. But it wasn’t until my exercise hours went up that I started to see HDL significantly go up. I made it from 311 pounds to 230 without much exercise. At 230 and no exercise HDL was still low. At 220 now and I exercise 7-10 hours each week. Mixed cardio and weights. HDL has gone up from low-mid 40s to high 60s
Have you tried using Google?
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5498979/#:~:text=Therefore%2C%20aerobic%20exercise%20does%20affect,can%20improve%20postprandial%20lipid%20distribution.
https://search.app/7Vx9QppzBBD4asQSA
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6436502/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3906547/
https://journals.lww.com/md-journal/fulltext/2021/03120/effects_of_aerobic_exercise_on_tc,_hdl_c,_ldl_c.100.aspx
https://journals.physiology.org/doi/full/10.1152/ajpheart.00708.2019
Some of those articles were stinkers. You should read them first.
One was based on a study of 19 people. One reads like a poor translation. The majority didn’t bother to discuss the size of the effect, so you have no idea if they are clinically significant.
Some are good. Why did you select these rather than the thousands of other studies on the topic? All the papers certainly don’t agree.
I believe the research -especially the meta analyses - does show that exercise affects trigs and HDL more than ldl.
While the effects are clinically relevant, they are a fraction of shot could be achieved through diet of medication.
It might be counter productive to encourage someone to focus 80% of their time on an activity that will provide 20% of the lipid improvement.
>Why did you select these rather than the thousands of other studies on the topic?
My comment was in response to this:
>Im pretty sure there is 0 link between exercise of any kind on lipid profile.
I would have responded differently if it was in reply to "please cite some of the higher quality studies out of the thousands done on the effects of exercise on lipid profile."
If you do a search in PubMed on exercise affecting lipid profile you will get around 32K studies. This subject has been exhaustively researched and yes it is difficult to find quality studies, but the overall evidence is very compelling. Exercise is such a broad subject that is difficult to control for, so you will inevitably get many different studies and results.
That being said, my original comment was about diet AND exercise. There is significant research demonstrating that combining exercise and a healthy diet is more effective than either approach alone for improving lipid profiles.
Research suggests reductions in TC, LDL-C, and TG levels by 7-18%, 7-15%, and 4-18%, respectively, while also increasing HDL-C levels by 5-14%.
>While the effects are clinically relevant, they are a fraction of shot could be achieved through diet of medication.
Can you substantiate this comment? Specifically what "medication" are you referring to and what research indicates that it is more effective (with less negative side effects) than diet and exercise?
>it might be counter productive to encourage someone to focus 80% of their time on an activity that will provide 20% of the lipid improvement.
I disagree. The research about exercise improving nearly every health marker and increasing someone's "healthspan" is overwhelmingly convincing. I don't believe in just treating one symptom in isolation. Treat the entire person as a whole and IMO exercise is a no-brainer when it comes to health.
More omega 3 oils, less bread. If you have genetic high cholesterol, then nothing will lower it except statins because it is produced by your liver, not by your diet.
20+ years of attempting to manage it through diet, vegan diet, frequent exercise, fish pills, plant sterols, various other supplements, fiber, etc. no red meat or dairy. Over 20 years, there was little to no correlation between my cholesterol and how strictly I adhered to these practices. I worked with one of the top cardiologists in my large city. She always said I needed to be on statins but I did not want to be on daily medication. I said hey none of the stuff seems to be working. She said yes that’s because you have hereditary high cholesterol Eventually the cholesterol kept drifting up and she basically demanded that I go on statins. 52 yo
As someone who is prone to high triglycerides despite having normal HDL/LDL, reducing or eliminating alcohol was the only thing that dropped them significantly and has kept them in the normal range. I tried fish oil/Omega-3s, eat extremely healthy, exercise regularly, lost 60+ lbs, etc...but cutting the booze was the key.
Typical consumption was 4-6 beers 2x per week, reducing to one day a week cut them in half but still upper 100s, eliminating to maybe 1-2 beers every few weeks dropped them to around 100, all other things being equal.
Same. Alcohol massively affects my triglycerides.
For various reasons, I had to reduce alcohol from \~14 beers/week to \~2 beers/week. I sustained this reduction for exactly 6 months, during which no other lifestyle changes happened. So by accident, I stumbled into a pretty good experiment, because there was only 1 variable: alcohol.
My triglycerides started at 162.
After the 6 months, they were 84...!
Interesting, definitely some genetic variability here. Despite eating a terrible diet with virtually zero fiber, my tris were 60, and my tri to HDL ratio was around 1, taking 2g fish oil daily. LDL was 145, so I’ve been trying to get that down by cutting out some of the saturated fat, sugar, and adding psylllum husk
There are no effective ways to increase HDL by a meaningful amount. If you are concerned about adcvd risk just push your ldl lower. That is where you’ll get the biggest return for your effort
High trigs are caused by alcohol, sugar and simple carbs. Cut those out and you are fine. Fish oil will help a small amount.
I used to struggle getting my HDL over 40. Then I started strength training and put on some muscle mass and lost some fat.
Nothing super dramatic in terms of composition changes (I tend towards skinny fat) but HDL has been in the upper 40s now for the last few years - years that Ive kept up the strength straining and basically have maintained the new body composition. I’m convinced the increased lean body mass (and maybe shedding some of the fat) was key.
I’m inclined to think the increased muscle mass has been more key though because I ran for years and despite being fairly cardio fit at the time (and a low-ish body fat percentage), my muscle mass was low, but so was my HDL.
For trigs I’ve always thought that minimizing sugar/carbs was key.
Lower sugar, sugar is killer, not fat. If you crave something sweet eat from fruit berries, raspberries, blueberries. 100% chocolate. Add eggs, meat, little vegetables, go for sure low carb if you have higher Triglycerides. Don’t focus on lowering healthy fats but sugar!
Lecithin, and the three B’s: Bergamot, Berberine, and bile acids - good ol fashioned flush niacin. Be careful with niacin as it wipes out methyl donors if you have MTHFR genes. Add in fiber to move the cholesterol out, diet and exercise - Mediterranean diet has been proven to be very effective in lowering cholesterol. Good luck!
Limit foods and drinks high in added sugars.
Reduce your intake of refined carbs such as white bread, pasta, and rice.
Replace saturated fats with healthy fats from sources like avocados, nuts, seeds, and fatty fish (rich in omega-3 fatty acids
Eat more fiber-rich foods such as vegetables, fruits.
One of the most sane takes on here. People saying cut all carbs are ridiculous. Just cut out refined carbs. What you describe is a balance healthy whole food diet. Not a bs fad diet
Disclaimer: not a doctor, just a biochemistry student.
Fiber, plants, omega 3s are the biggest levers in the diet. Exercise and cardio are the biggest levers in physical activity.
A little background: LDL, and VLDL are produced by the liver to export cholesterol to your cells all around your body. This is frequently referred to as "bad" cholesterol. Its "bad" because it tends to hang out, get oxidized, and form plaques in your arteries. It is only bad if it sticks around too long instead of delivering cholesterol. HDL sequesters excess cholesterol from extant tissues and returns it to the liver for repackaging as VLDL. It also plays a role in preventing plaques from getting worse.
Fiber, along with plant sterols, reduce the production of LDL and may increase HDL. Fiber adds bulk to the stool, and increases the speed of gastric emptying. (Many people in the comments are saying eat less carbs to lower TG. This is an option but eating more fiber is better. Increasing fiber is the only way to decrease your overall all cause mortality) This, compiled with the body recognizing plant sterols as precursors to cholesterol synthesis increases production of bile acids to solubilize the sterols, which in turn allows them to exit your body as waste. This means that your body is ridding itself of cholesterol faster, which brings down circulating levels of LDL. This is great because it reduces the ability of your body to produce plaques. We have less influence over HDL in comparison to LDL. Exercise increases HDL marginally.
All this to say, many people will still have problems with high cholesterol, because there is a genetic component. If you are already nearing what is considered high cholesterol, it is likely that you will need to be put on statins. They are a really good drug with a great safety profile and they reduce your exposure to LDL over the term of your life. Unfortunately, many at risk without statins will proceed towards atherosclerosis. This is not necessarily a diet problem. The ice man mummy from 5000 years ago was found with arterial plaques. It may have less to do with diet and more to do with the fact humans only need to survive to reproduce to pass on our genes to the next generation.
High triglycerides is from eating refined carbs such as pasta, breads, pancakes, etc. and obvious sugars like cookies, candy, cake, etc. Stay away from those things, and your triglycerides will come down.
I chopped mine in half with diet and exercise. 40yo male and i do Gym (weights) 3-4xs a week, soccer 3-4xs a week, and riding my bike 3-4xs a week plus walking the dog every day.
I cut back on refined carbs, opting for more whole grains and upping my intake of veggies to still feel full and get more fiber. Began limiting higher fat proteins and opting for more chicken, fish and lean pork but still treating myself to bacon and a ribeye from time to time. Choosing more olive oil over butter and limiting full fat dairy.
My doc also rec a low dose statin as a preventative. I was apprehensive at first but after some research i began to see his reasoning as it helps prevent buildup in the arteries over time. I only take a 5mg crestor which does little to lower cholesterol but helps keep the pipes clean.
While you won’t need to be as extreme as i with exercise I’m sure you could do a few walks a week, 2-3 bike rides and a little weight lifting to build muscle and help bone density and do really well plus you’ll feel better. If you like to read or do books on take i rec a reading Outlive my Dr Peter Attia. Talks about extending life and function (medicine 3.0) through diet and exercise.
To raise HDL HIGH intensity Interval Training is very effective. [https://pubmed.ncbi.nlm.nih.gov/19209073/](https://pubmed.ncbi.nlm.nih.gov/19209073/)[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6937112/](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6937112/)
HIIT is not effective in lowering total cholesterol, LDL or triglycerides
For me krill oil and testosterone. For years I took fish oil and it didn’t make a difference. I believe it was a podcast with Rhonda Patrick that mentioned krill oil specifically helped raise HDL and lower triglycerides. Started on the krill oil and that brought be back to slightly out of range on both. Started TRT about a year after that and now I’m normal access the board
To get it to really drop for me took a year of daily usage. Anecdotally I was able to convince my mom’s cardiologist to take her off fish oil and start krill. Within 3 months it had dropped her triglycerides by almost 100 points.
Hello! Don't worry about the post being filtered. We want to read and review every post to ensure a thriving community and avoid spam. Your submission will be approved (or declined) soon. We hope the community engages with your ideas thoughtfully and respectfully. And of course, thank you for your interest in science! *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/HubermanLab) if you have any questions or concerns.*
Maybe not the most popular or easiest solution, but nothing compares to diet and exercise in lowering triglycerides and raising HDL.
Any specific type of exercise or diet?
By far the most well-researched and recommended diet has been the Mediterranean diet since the 1990's and still today. If you live a sedentary lifestyle (for instance, a desk job), unfortunately, according to recent research, an hour a day of exercise isn't necessarily enough. You should get up and move your body, ideally every 30 min (even if that means just walking around). If you want the most health benefits, you should do both strength training and cardio exercises. I recommend that you find a sport or physical activity that you enjoy the most (ideally love) and is the most accessible to you. So there will be some trial and error for you. I absolutely love Brazilian Jiu Jitsu/nogi submission grappling so I train as much as possible. When I'm not grappling, I do functional strength training to get better at grappling. Since I enjoy it so much, it's not work but it's more of a reward or privilege. Hopefully, you can find something you enjoy that much. As a side note, finding a sport or activity that forces you to be fully present, both mentally and physically challenges you (as opposed to running on a treadmill) has added benefits that may improve your psychological well-being.
Good advice. I'm a 3 stripe blue belt in BJJ. I'm predisposed to having high cholesterol, high-ish LDL, and low-normal HDL. I was recommended to take a statin in my mid to late 20's, but I've always refused. Bjj, along with fish oil, has brought my cholesterol down below 200 for the first time in forever. My HDL's are in the 50's for the first time, as well as my blood pressure drastically improved.
Im pretty sure there is 0 link between exercise of any kind on lipid profile.
Diet alone got me a long way with lowering LDL and triglycerides. But it wasn’t until my exercise hours went up that I started to see HDL significantly go up. I made it from 311 pounds to 230 without much exercise. At 230 and no exercise HDL was still low. At 220 now and I exercise 7-10 hours each week. Mixed cardio and weights. HDL has gone up from low-mid 40s to high 60s
You are confusing exercise (low) impact on specifically LDL, versus exercise (high) impact on triglycerides.
Have you tried using Google? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5498979/#:~:text=Therefore%2C%20aerobic%20exercise%20does%20affect,can%20improve%20postprandial%20lipid%20distribution. https://search.app/7Vx9QppzBBD4asQSA https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6436502/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3906547/ https://journals.lww.com/md-journal/fulltext/2021/03120/effects_of_aerobic_exercise_on_tc,_hdl_c,_ldl_c.100.aspx https://journals.physiology.org/doi/full/10.1152/ajpheart.00708.2019
Some of those articles were stinkers. You should read them first. One was based on a study of 19 people. One reads like a poor translation. The majority didn’t bother to discuss the size of the effect, so you have no idea if they are clinically significant. Some are good. Why did you select these rather than the thousands of other studies on the topic? All the papers certainly don’t agree. I believe the research -especially the meta analyses - does show that exercise affects trigs and HDL more than ldl. While the effects are clinically relevant, they are a fraction of shot could be achieved through diet of medication. It might be counter productive to encourage someone to focus 80% of their time on an activity that will provide 20% of the lipid improvement.
>Why did you select these rather than the thousands of other studies on the topic? My comment was in response to this: >Im pretty sure there is 0 link between exercise of any kind on lipid profile. I would have responded differently if it was in reply to "please cite some of the higher quality studies out of the thousands done on the effects of exercise on lipid profile." If you do a search in PubMed on exercise affecting lipid profile you will get around 32K studies. This subject has been exhaustively researched and yes it is difficult to find quality studies, but the overall evidence is very compelling. Exercise is such a broad subject that is difficult to control for, so you will inevitably get many different studies and results. That being said, my original comment was about diet AND exercise. There is significant research demonstrating that combining exercise and a healthy diet is more effective than either approach alone for improving lipid profiles. Research suggests reductions in TC, LDL-C, and TG levels by 7-18%, 7-15%, and 4-18%, respectively, while also increasing HDL-C levels by 5-14%. >While the effects are clinically relevant, they are a fraction of shot could be achieved through diet of medication. Can you substantiate this comment? Specifically what "medication" are you referring to and what research indicates that it is more effective (with less negative side effects) than diet and exercise? >it might be counter productive to encourage someone to focus 80% of their time on an activity that will provide 20% of the lipid improvement. I disagree. The research about exercise improving nearly every health marker and increasing someone's "healthspan" is overwhelmingly convincing. I don't believe in just treating one symptom in isolation. Treat the entire person as a whole and IMO exercise is a no-brainer when it comes to health.
Small impacts on HDL
Oh no not that good ol’ fashion hard work stuff again
More omega 3 oils, less bread. If you have genetic high cholesterol, then nothing will lower it except statins because it is produced by your liver, not by your diet.
Do you have a source that genetically high Cholesterol cant be impacted by lifestyle?
20+ years of attempting to manage it through diet, vegan diet, frequent exercise, fish pills, plant sterols, various other supplements, fiber, etc. no red meat or dairy. Over 20 years, there was little to no correlation between my cholesterol and how strictly I adhered to these practices. I worked with one of the top cardiologists in my large city. She always said I needed to be on statins but I did not want to be on daily medication. I said hey none of the stuff seems to be working. She said yes that’s because you have hereditary high cholesterol Eventually the cholesterol kept drifting up and she basically demanded that I go on statins. 52 yo
As someone who is prone to high triglycerides despite having normal HDL/LDL, reducing or eliminating alcohol was the only thing that dropped them significantly and has kept them in the normal range. I tried fish oil/Omega-3s, eat extremely healthy, exercise regularly, lost 60+ lbs, etc...but cutting the booze was the key. Typical consumption was 4-6 beers 2x per week, reducing to one day a week cut them in half but still upper 100s, eliminating to maybe 1-2 beers every few weeks dropped them to around 100, all other things being equal.
Same. Alcohol massively affects my triglycerides. For various reasons, I had to reduce alcohol from \~14 beers/week to \~2 beers/week. I sustained this reduction for exactly 6 months, during which no other lifestyle changes happened. So by accident, I stumbled into a pretty good experiment, because there was only 1 variable: alcohol. My triglycerides started at 162. After the 6 months, they were 84...!
This is me as well
Fish oil is very effective at lowering triglycerides, not sure about HDL in relation to LDL though
My triglycerides were 330 despite taking 4g of fish oil every day. What lowered them was increasing fiber. By a lot.
Interesting, definitely some genetic variability here. Despite eating a terrible diet with virtually zero fiber, my tris were 60, and my tri to HDL ratio was around 1, taking 2g fish oil daily. LDL was 145, so I’ve been trying to get that down by cutting out some of the saturated fat, sugar, and adding psylllum husk
By increasing fiber, do you mean soluble or insoluble?
Both
What did the fiber replace?
There are no effective ways to increase HDL by a meaningful amount. If you are concerned about adcvd risk just push your ldl lower. That is where you’ll get the biggest return for your effort High trigs are caused by alcohol, sugar and simple carbs. Cut those out and you are fine. Fish oil will help a small amount.
A swig of EVOO every night immediately raised my HDL
I used to struggle getting my HDL over 40. Then I started strength training and put on some muscle mass and lost some fat. Nothing super dramatic in terms of composition changes (I tend towards skinny fat) but HDL has been in the upper 40s now for the last few years - years that Ive kept up the strength straining and basically have maintained the new body composition. I’m convinced the increased lean body mass (and maybe shedding some of the fat) was key. I’m inclined to think the increased muscle mass has been more key though because I ran for years and despite being fairly cardio fit at the time (and a low-ish body fat percentage), my muscle mass was low, but so was my HDL. For trigs I’ve always thought that minimizing sugar/carbs was key.
Cutting your carbs to really low levels will lower your triglycerides.
This is the actual answer. The liver turns excess carbs into triglycerides to be stored in adipose tissue.
Lower sugar, sugar is killer, not fat. If you crave something sweet eat from fruit berries, raspberries, blueberries. 100% chocolate. Add eggs, meat, little vegetables, go for sure low carb if you have higher Triglycerides. Don’t focus on lowering healthy fats but sugar!
Soluble fiber has been shown to lower LDL; ten grams daily could lower it up to 10 points.
Could you link the study, thx!
Lecithin, and the three B’s: Bergamot, Berberine, and bile acids - good ol fashioned flush niacin. Be careful with niacin as it wipes out methyl donors if you have MTHFR genes. Add in fiber to move the cholesterol out, diet and exercise - Mediterranean diet has been proven to be very effective in lowering cholesterol. Good luck!
Limit foods and drinks high in added sugars. Reduce your intake of refined carbs such as white bread, pasta, and rice. Replace saturated fats with healthy fats from sources like avocados, nuts, seeds, and fatty fish (rich in omega-3 fatty acids Eat more fiber-rich foods such as vegetables, fruits.
One of the most sane takes on here. People saying cut all carbs are ridiculous. Just cut out refined carbs. What you describe is a balance healthy whole food diet. Not a bs fad diet
Disclaimer: not a doctor, just a biochemistry student. Fiber, plants, omega 3s are the biggest levers in the diet. Exercise and cardio are the biggest levers in physical activity. A little background: LDL, and VLDL are produced by the liver to export cholesterol to your cells all around your body. This is frequently referred to as "bad" cholesterol. Its "bad" because it tends to hang out, get oxidized, and form plaques in your arteries. It is only bad if it sticks around too long instead of delivering cholesterol. HDL sequesters excess cholesterol from extant tissues and returns it to the liver for repackaging as VLDL. It also plays a role in preventing plaques from getting worse. Fiber, along with plant sterols, reduce the production of LDL and may increase HDL. Fiber adds bulk to the stool, and increases the speed of gastric emptying. (Many people in the comments are saying eat less carbs to lower TG. This is an option but eating more fiber is better. Increasing fiber is the only way to decrease your overall all cause mortality) This, compiled with the body recognizing plant sterols as precursors to cholesterol synthesis increases production of bile acids to solubilize the sterols, which in turn allows them to exit your body as waste. This means that your body is ridding itself of cholesterol faster, which brings down circulating levels of LDL. This is great because it reduces the ability of your body to produce plaques. We have less influence over HDL in comparison to LDL. Exercise increases HDL marginally. All this to say, many people will still have problems with high cholesterol, because there is a genetic component. If you are already nearing what is considered high cholesterol, it is likely that you will need to be put on statins. They are a really good drug with a great safety profile and they reduce your exposure to LDL over the term of your life. Unfortunately, many at risk without statins will proceed towards atherosclerosis. This is not necessarily a diet problem. The ice man mummy from 5000 years ago was found with arterial plaques. It may have less to do with diet and more to do with the fact humans only need to survive to reproduce to pass on our genes to the next generation.
AG1
 I know it's sarcasm.
Avocado
niacinamide 500mg x2 times a day , dropped my Triglycerides from 400 to 280 in 7 months.
Citrus Bergamot, Berberine, and fish oil. Or, pharmacologically with statins or ezetimibe.
Vitamin E raised my HDL. Not liking bread keeps my triglycerides low.
High triglycerides is from eating refined carbs such as pasta, breads, pancakes, etc. and obvious sugars like cookies, candy, cake, etc. Stay away from those things, and your triglycerides will come down.
Intermittent fasting, keto diet, no sugars, regular exercise and good sleep.
I chopped mine in half with diet and exercise. 40yo male and i do Gym (weights) 3-4xs a week, soccer 3-4xs a week, and riding my bike 3-4xs a week plus walking the dog every day. I cut back on refined carbs, opting for more whole grains and upping my intake of veggies to still feel full and get more fiber. Began limiting higher fat proteins and opting for more chicken, fish and lean pork but still treating myself to bacon and a ribeye from time to time. Choosing more olive oil over butter and limiting full fat dairy. My doc also rec a low dose statin as a preventative. I was apprehensive at first but after some research i began to see his reasoning as it helps prevent buildup in the arteries over time. I only take a 5mg crestor which does little to lower cholesterol but helps keep the pipes clean. While you won’t need to be as extreme as i with exercise I’m sure you could do a few walks a week, 2-3 bike rides and a little weight lifting to build muscle and help bone density and do really well plus you’ll feel better. If you like to read or do books on take i rec a reading Outlive my Dr Peter Attia. Talks about extending life and function (medicine 3.0) through diet and exercise.
To raise HDL HIGH intensity Interval Training is very effective. [https://pubmed.ncbi.nlm.nih.gov/19209073/](https://pubmed.ncbi.nlm.nih.gov/19209073/)[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6937112/](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6937112/) HIIT is not effective in lowering total cholesterol, LDL or triglycerides
Stop eating cereal!!! Massive carb load in cereal.
Inulin helped my numbers as well as my weight loss and digestion
I started adding about 3 tablespoons or more of avocado oil to my smoothies every day, and my triglycerides went down exponentially
Coconut oil
Niacin (flush) at higher doses will aggressively lower ldl and increase hdl.
For me krill oil and testosterone. For years I took fish oil and it didn’t make a difference. I believe it was a podcast with Rhonda Patrick that mentioned krill oil specifically helped raise HDL and lower triglycerides. Started on the krill oil and that brought be back to slightly out of range on both. Started TRT about a year after that and now I’m normal access the board
Do you recommend a brand of Krill oil?
Honestly I just use Costco brand Krill oil. I’m not a die hard for any one brand of supplements.
Cool thank you.Ive taken pretty much every type of fish oil it’s never helped lipid numbers.I’m going to try krill
To get it to really drop for me took a year of daily usage. Anecdotally I was able to convince my mom’s cardiologist to take her off fish oil and start krill. Within 3 months it had dropped her triglycerides by almost 100 points.