Cholesterol Numbers {finally where they need to be}

I remember back in August of 2010 when I got my first news my cholesterol numbers weren't great.  This all started when I had talked to my family doctor (at the time) and requested I get a physical. I had just lost a friend to Breast Cancer at the age of 34 and I wanted to get on top of my health.  I felt like I had let myself down health-wise when I got the news. I mean, I already knew I had weight to lose, but this was a real hit to my self esteem. I had already been off Diet Coke for almost 30 days at that point. I was trying to make a difference.

But, let's be real, I knew I hadn't taken care of myself like I should have. I was told that day I needed to start on a statin drug to get my numbers where they needed to be. The doctor said I could try to make a change in 3 months on my own before deciding and see if the numbers lowered.  I happily agreed to try to lower it on my own. I had heard so many bad things about Statin drugs and their potential side effects.

I remember getting the call of the results of the second or third set of tests (not sure which) and pulling over in a parking lot to write them down. Again the nurse said my doctor wants me to start medications right away. I was in tears at this point. Yes, my triglycerides had dropped by half but the other numbers didn't budge. I felt defeated. Was I making the dumb and irresponsible choice to not go on medications and in turn setting myself up for a heart attack down the road?  I had a family! I had two kids! I wanted to make the right decision.

I had already consulted with two doctor friends that lived out of state and they both suggested I don't start the medications since my numbers weren't that high. I agreed and decided to embrace the heart healthy lifestyle with hopes I could lower my numbers naturally. What really got me annoyed about my past doctor is the fact the nurse told me to start medications on the phone and I pushed back and said I got two other opinions that suggest not to go on medications right now given my numbers aren't "that" high and my age.  Within a couple of minutes of the nurse consulting my doctor (I cried while waiting on her return call) the nurse said "I talked to the doctor and she said she's fine if you don't start medications.". WHAT? Wow. Ok, I am going to move on. I have a doctor now I love.

I was getting cholesterol numbers checked every 3 months so I had many results that were total bummers. I had many chances to just give up. Walk away from this {clean} life I had created. I had a gap of time between some tests as I was on a wait list for my new doctor. I must say I enjoyed the break of worry. My first results with my new doctor were in June of 2013. They weren't horrible, but still not great. It's probably my fault because out of spite I had fattening pizza the night before my test!  I don't recommend that. 

On January 13th, 2014 (3 years+ since I started this journey) I had another test. FINALLY, I got the results I had prayed for...

My overall cholesterol was 188 (needs to be <200)

HDL was 42 (needs to be >40)

LDL was 122 (near optimal is  100-129)

Trigs was 118 (needs to be < 150)

My ratio needs to be 5.00 or less.

It is now 4.48!

Also, my doctor ran a HsCRP test, also know as C-Reactive Protein.

C-reactive protein -- or CRP -- appears to be correlated to heart disease risk. Inflammation (swelling) of the arteries has been linked to an increased risk of heart disease, heart attack, stroke, and peripheral arterial disease.

Low Risk: < 1.0

Average Risk: 1.0-3.0

High: >3.0-10.0

Indeterminant: > 10.0

Mine was .67

This was great news! I am so grateful for this journey to better overall health. I no longer have to worry about weight loss. I maintain my weight easily. I remain good energy levels and feel younger. I feel good about my decision and I am beyond happy to finally get a result I am proud to call mine. 

Make sure you know your numbers.

Heart Health

Many of you that have been following me for years know my battle to get my cholesterol numbers lower. If you don't you can read my beginning blog entry here with some numbers: Cholesterol {the good, the bad, and the ugly}

In this journey to get them lower I have realized that those numbers are NOT the only deciding factor of good heart health. Other factors that make you at higher risk of developing heart are:

•  Smoking
• Obesity (20% over your ideal weight) For ex: a women 5'-6" that weighs 190 lbs is considered obese
• Uncontrolled diabetes
• High Blood Pressure
• High C-Reactive Protein 
• Uncontrolled stress and anger
• Physically inactivity

I am happy to say that I have none of these above risk factors (except borderline cholesterol).  I had my C-reactive protein tested this past summer (June 2013) and my number was .67.  I had no idea you could do such a test.

 (see chart below for reference)

Low Risk <1.0

Average Risk 1.0-3.0

High >3.0-10.0

Indeterminant 10.0 +

What is C-reactive protein or CRP ? It appears to be correlated to heart disease risk. Inflammation (swelling) of the arteries has been linked to an increased risk of heart disease, heart attack, stroke, and peripheral arterial disease.

The body produces CRP during the general process of inflammation. Therefore, CRP is a "marker" for inflammation, meaning its presence indicates an increased state of inflammation in the body.  In studies involving large numbers of patients, CRP levels seem to be correlated with levels of heart disease risk. In fact, CRP seems to predict cardiovascular risk at least as well as cholesterol levels do.

This makes me so happy to hear these results. My mother has Rheumatoid Arthritis, which is an autoimmune disorder causing inflammation in your joints, and I am hoping with diet and exercise I can avoid getting this disease or at least prolong it from happening.

I will get a new set of results in the next few days or so and I will report those results.  If you have ANY of these risk factors, I highly suggest you get your C-Reactive Protein checked (blood work). Also, if you don't know your cholesterol numbers it's time you got them.  It could save your life.

I still to this day do not regret opting to NOT take statin drugs. My new doctor is proud of me. He is proud that I decided to lose the weight, eat a heart healthy diet, and stay active for the past 3 years instead of opting for drugs (and all the side effects that come with). I truly love my doctor. He is willing to treat ME and not my symptoms. There is a HUGE difference in this doctor's approach compared to my last. Choose your family doctor very wisely and don't settle.  Don't be afraid to stand up for yourself. You are worth the fight.

  

Here are some ways you can reduce your risk of heart disease:

Quit smoking . Smokers have more than twice the risk for heart attack as nonsmokers. Smoking is also the most preventable risk factor. If you smoke, quit. Better yet, never start smoking at all. Nonsmokers who are exposed to constant smoke (such as living with a spouse who smokes) also have an increased risk. So taking measures to eliminate this exposure to smoke is important.

Improve cholesterol levels. The risk for heart disease increases as your total amount of cholesterol increases. In general, your total cholesterol goal should be less than 200 mg/dl; HDL, the good cholesterol, higher than 40 mg/dl in men and 50 mg/dl in women (and the higher the better); and LDL should be less than 130 mg/dl in healthy adults. For those with diabetes or multiple risk factors for heart disease, LDL goal should be less than 100 mg/dl (some experts recommend less than 70 mg/dl if you are very high risk). Interpretation and treatment of cholesterol values must be individualized, taking into account all of your risk factors for heart disease. A diet low in cholesterol and saturated and trans fat will help lower cholesterol levels and reduce your risk for heart disease. Regular exercise will also help lower "bad" cholesterol and raise "good" cholesterol. Medications are often needed to reach cholesterol goals.

Control high blood pressure. About 60 million people in the U.S. have hypertension, or high blood pressure, making it the most common heart disease risk factor. Nearly one in three adults has systolic blood pressure (the upper number) over 140, and/or diastolic blood pressure (the lower number) over 90, which is the definition of hypertension. Like cholesterol, blood pressure interpretation and treatment should be individualized, taking into account your entire risk profile. Control blood pressure through diet, exercise, weight management, and if needed, medications.

Control diabetes. If not properly controlled, diabetes can contribute to significant heart damage, including heart attacks and death. Control diabetes through a healthy diet, exercise, maintaining a healthy weight, and taking medications as prescribed by your doctor.

Get active. Many of us lead sedentary lives, exercising infrequently or not at all. People who don't exercise have higher rates of death and heart disease compared to people who perform even mild to moderate amounts of physical activity. Even leisure-time activities like gardening or walking can lower your risk of heart disease. Most people should exercise 30 minutes a day, at moderate intensity, on most days. More vigorous activities are associated with more benefits. Exercise should be aerobic, involving the large muscle groups. Aerobic activities include brisk walking, cycling, swimming, jumping rope, and jogging. If walking is your exercise of choice, use the pedometer goal of 10,000 steps a day. Consult your doctor before starting any exercise program.

Eat right . Eat a heart-healthy diet low in salt, saturated fat, trans fat, cholesterol, and refined sugars. Try to increase your intake of foods rich in vitamins and other nutrients, especially antioxidants, which have been proven to lower your risk for heart disease. Also eat plant-based foods such as fruits and vegetables, nuts, and whole grains.

Achieve and maintain a healthy weight. Excess weight puts significant strain on your heart and worsens several other heart disease risk factors such as diabetes, high blood pressure, and high cholesterol and triglycerides. Research is showing that obesity itself increases heart disease risk. By eating right and exercising, you can lose weight and reduce your risk of heart disease.

Manage stress. Poorly controlled stress and anger can lead to heart attacks and strokes. Use stress and anger management techniques to lower your risk. Learn to manage stress by practicing relaxation techniques, learning how to manage your time, setting realistic goals, and trying some new techniques such as guided imagery, massage, Tai Chi, or yoga.

taken from webMD

Cholesterol {still not giving up hope}

I'm not sure how many of your know why I start this Eating Clean journey, but the main push was to lower my cholesterol. In August 2010, I was frustrated that I had incorporated working out, limited my food intake (not the thing to do at all, now I know this), and hadn't lost any weight! My doctor ordered blood work. The results were in...My cholesterol was high. It wasn't super high, but it wasn't normal.

My doctor immediately wanted me to start on a statin drug. I pushed back. I went on a mission to change my overall health.  A mission to lose the weight for good and get active. I got my cholesterol tested every 4 months and it never got to the perfect "normal" range. My triglycerides dropped drastically but that was about it. I did, however, feel great, lost the weight and got educated on cholesterol and overall heart health.

I have to admit it really does sting when you lose the weight and get healthy and the numbers still don't budge, but I am trying to remember the overall bigger picture. I focus my life on heart healthy foods, staying active, and staying on top of my health.

After nearly 3 years of working hard to get my numbers where they need to be...they still aren't perfect.  BUT, I will say for the first time my HDL (good) cholesterol has finally come one point from being normal (10 pts higher than it was in 2010).  I will take that as a huge deal.  For anyone that checks their cholesterol they know there is an ideal ratio you are aiming for: <4.45

I like to be open and honest with you guys in hopes my journey helps you.  I won't bore you with all my individual numbers, but I will say that my ratio has went from 6.14 to 4.98 in the past 3 years with no medications. Yay! 

I have since switched doctors (I was very frustrated my past one kept wanting to push medications) and love my new doctor. I highly suggest you LOVE your doctor. Look for one that isn't quick to write a RX for the latest medication. My new doctor wants to treat me, not a number or test result. After reviewing my overall health and eating commitments he doesn't think I should be on statin drugs now and possibly never (time will tell). He is looking at all my health considerations and seeing how they are linked together. He wants to commit to making me the best I can be for my future and my family.  He builds me up. He gives me hope. He listens. He is a GOOD doctor. He was worth the 6 month wait to get my initial visit.

This may help you find the "perfect" doctor for you...How to Find a Doctor

If you haven't had your cholesterol checked lately you need to schedule an appointment ASAP. It's very important to know your numbers.

Age is just a number {make it count}

I remember exactly how I felt 3 years ago when I was about to turn 35.  I remember dreading it. Dreading that I was about to enter into my mid-late 30s. I felt old. I felt out of shape. I thought turning 35 was the worst thing to happen. I could tell I was aging, and the appearance of more gray hair wasn't helping matters. I sure didn't carry around much thought about my health in a positive light.

Just when I was full blow into my fear of turning 35, my friend Megan's cancer returned.  She was told she was going to die.  She was a wife, friend, daughter, and mother to two very young daughters. 

Megan passed away April 24, 2010 at the age of 34. Megan never reached age 35. I will never forget some of the conversations we had those last few months of her life. This sorta thing changes a person. I had to decide how it was going to change me. And I did.

Turning 35 became the greatest blessing in the world to me. I was beyond grateful on April 16th when I could proudly say I turned 35. I was thankful. My family was thankful. I took the next couple of months to try to grasp what had happened, attend her funeral and mourn.  

By that July, I had decided to stop drinking Diet Coke. Period. I detoxed off caffeine and alcohol of any kind for 4 weeks plus. I got blood testing done. It was then I realized my cholesterol was elevated. I had been eating a low-fat diet rich in chemicals and had shown no signs of weight loss. I felt defeated AND empowered, all in the same moment. I knew I was still left on this Earth for a purpose. That day was a gift and from that moment on I made changes. Lots of changes. I promised myself I would  get educated on health and live life the best I knew how. 

 Two weeks prior to Megan's passing the foundation was founded: Megan S Ott Foundation. (Yes, she was THAT awesome to be dedicated to helping others, even knowing she was in her last weeks on this Earth.) 

I am on the board and each January I get together with her parents, her sister and other board members and we begin the process of prepping for an annual fundraiser in her honor in May. It's tough for me to let those emotions flood back in each January as I see her family, but Megan is worth it. Her death and battle is the reason I am where I am today. The foundation has touched so many people's lives that are battling Breast Cancer. We raised $84,000 last year at this one event. 

This time of year is full of emotions for me (and anxiety). We have the fundraiser. We have my birthday. We have the annual reminder of Megan's passing. We have the annual Breast Cancer Walk which I walk in honor of her.

In the midst of all of this,  I can only stay focused on the positive things in my life. The blessings of each new day. The choice to make better choices. The choice to help others. Eating clean isn't all about what you eat, it's about realizing that being healthy has many different levels. Mentally, physically, and  emotionally. 

As I reflect back lately on where I was in the months leading up to age 35, I often stop and count my blessings.  I wasn't in a good place back then. I am forever grateful to myself. I am forever grateful I knew I was worth it. I can now look back with no regrets. I feel confident in the direction my life is headed.  I feel younger. I feel full of life and passion. I feel empowered. I sure the heck don't feel like I am about to turn 38 (that's a fabulous feeling).

 I can't say I will never be sickened with cancer. BUT, I can say I am giving it my all to avoid it.  Giving it your all is really all you can do on this ride called LIFE!

Enjoy your day. It's a gift. I continue to live everyday the best I can. And the countdown is on until I turn 38! What a blessing that will be.

"....As I tell people, I'm dying.  I don't know if it is all the drugs they had me on, but I did not sugar coat this when I told people.  Well, that is still true, I am going to die, but until then I am living.  I'm not exactly sure how much time I have left, so I will just live everyday that I have as best I can."

 -Megan (March 21st, 2010)

A {year} of Clean Eating

It's been year since I embarked on this life changing mission for overall health via {clean eating}.  I must admit at first it was overwhelming and almost like studying for a test. What kept me sane was not thinking too far out into the future and focusing on the day or week ahead of me. I spent a lot of time reading labels at grocery stores. A lot of time.

The first couple of months involved dumping many of the chemically charged foods I used DAILY! Making sure the foods I stocked my new {clean} shelves with weren't full of artificial colors, artificial flavors, sugars, trans fats, and chemicals. As the weeks turned into months it started to become second nature. I started to care about every single thing that went into my mouth! Making sure it was quality food with a purpose.

If you personally knew me before this journey you probably still find it hard to believe I have given up Diet Coke(all soda for that matter). I still even find it hard to believe at times. 15 months and going strong. It just doesn't taste the same. Period. 

In my past when dealing with my health and weight loss, I counted calories, worked out to many dvds, clocked miles on my eliptical and even drank diet shakes at one point! (Let's be honest, I even prayed to get fit and slim) The truth of all of that was that none of it really lasted because it wasn't truly a lifestyle change. I would get bored and stop.  Life sucks when you count calories. Period.

This mission was to get healthy first, lose weight and inches second. Over this past year I have worked out on average 2 times a week (a hour each time) doing Zumba. I wish I could say it was more, but it is what it is. I am very grateful to God that Nichol Altman came into my life to be my Zumba instructor. Find that person that motivates you and gets results and you will go far. Through the help of Nichol, Zumba, and {clean eating} my body has never looked better!


After almost a year of clean eating I have lost 16lbs and have dropped 1-2 sizes in clothing. I feel SO much better.  Some days I feel like I should stand in the processed food aisle and shout my happy news, but I hold back(most days) and decide blogging is a more appropriate and acceptable means of communication.

I have met some amazing {clean eating} friends on this journey and learned more about the health benefits of food than I ever thought I would in my lifetime. Many of these things I have learned first hand through this journey.  I started this journey after finding out I needed to lower my cholesterol. I did not take this news lightly. I was determined to make a change.


Disappointingly, after a year my cholesterol numbers haven't dropped and stayed in the normal range. But on a positive note, my good cholesterol is finally improving! They aren't crazy high but enough that my doctor is suggesting medications. I am not mentally ready to throw in the towel so to speak and take medications. I am committed to giving my body another 6 months to lose my final 10 lbs to get me to my optimal 22 BMI and adding Omega 3-6-9 oils(flax and fish) & daily vitamins (which i wasn't that great of taking this past year, shame on me) to see if I can make one more last ditch effort to control my numbers without medications.  I will also be even MORE strict on my dietary foods focusing on heart health and cholesterol. Stay tuned and continue to follow my journey to control those numbers!


Thanks so much for those of you that have supported me in this year of transformation. It has been a rewarding year despite the news of my cholesterol. Eat clean, be happy.


Angie

                November 2011                                   November 2012

NOVEMBER 2012 Update: 
Life is good! I have continued to lose the extra pounds without even trying! It's true, I just stick to the rules and it happened. I have another year of clean eating under my {tightened} belt.  I have lost nearly 25 lbs, putting me at (or close to) the BMI of 22 I wanted to achieve!  YAY normal range! I rarely weigh myself these days but I know it's around there. I've heard before that your body will plateau when it's reached it's "happy place". I feel pretty darn happy (and haven't been this small in over a decade) so I think it's safe to say....I have arrived.  

As for cholesterol, I am sadly coming to the realization that it just may be hereditary for me. I am still not taking any medication to lower it, but continue to get it checked. It remains the same or lowers a tiny bit. I still eat a heart healthy diet, exercise, and will continue to remain in my healthy weight range.  

CHOLESTEROL...the good, the bad, and the ugly

Cholesterol is a soft, wax-like substance found in all parts of the body. Your body needs a little bit of cholesterol to work properly. But too much cholesterol can clog your arteries and lead to heart disease.

For many of you readers out there, you know that this whole journey of {eating clean} started when I was told that my cholesterol levels weren't where they needed to be for optimal heart health.  I was determined to make a change in my life.  I was determined to be a healthier mom, wife, and friend for future years to come.

Do you know your cholesterol numbers? 

HDL? LDL? Do you even know that there are bad and good cholesterols? 

Whether you have high cholesterol levels, fantastic cholesterol levels, or don't even know your levels I'm sure you are very curious as to weather or not {clean eating} made a difference in my life. So...let's get to the numbers...

The first test I took was back in late August 2010 and had the following results:

The GOOD
Total Cholesterol:  221         <200  
Triglycerides:        143         <150  
HDL:                      36          >/=46


The BAD
LDL:                      156        <130


Let me take a minute to break down a bit about cholesterol so you aren't completely overwhelmed...


Total Cholesterol is the good and bad numbers combined for an overall number.  Many people like to just go off that number, but my doctor is more concerned about the LDL (bad) cholesterol number on it's own. (156)


Triglycerides are a type of lipid found in our blood.  Triglycerides also come from the food you eat. When we eat, our body uses carbohydrate calories for immediate energy. Leftover calories are turned into triglycerides and stored in fat cells for later use. If we eat more calories than our body needs, your triglyceride level may be high. (which mine are getting close to high)

LDL cholesterol is known as "bad" cholesterol. High levels of LDL puts you at risk for heart disease. 

HDL cholesterol is known as "good" cholesterol, because high levels of HDL seem to protect against heart attack. It appears to "clean" the walls of the bad cholesterol. Low levels of HDL (less than 46 mg/dL) also increase the risk of heart disease. (which mine are are low) 

Ok, enough talk about the old...let's move on to the new numbers.  The new numbers are in orange.

The GOOD

Total Cholesterol:  221 191        <200  

Triglycerides:        143  80         <150  

HDL:                      36  35           >/=46

The BAD

LDL:                      156  140        <130

All in all, it was GREAT results!  However, I was kinda disappointed in my GOOD HDL number since I had upped my working out & lost weight, but I'll take it!  And look at those triglycerides...WOW!  I am only 10 points away from my LDL to be normal.  It's truly a rewarding feeling to change your health for the better (plus, not going on medication).

Since starting the {eat clean} lifestyle I have dropped 10lbs. I don't count calories, I just read labels and make things from scratch.  Knowing what goes in to our bodies is clearly important and I have the results to prove it!  

Side note:  There was a lot of educating myself that went into my {clean eating} journey before it could actually begin. I probably didn't get fully up to speed with the {clean eating} until October/November. I have been living 85%(that's an estimate) {clean} since January 1st.  I say 85% because there are still a few things that I haven't created {clean} yet, I still continue to drink wine about 2-4 times a month, and we eat out about 2-3 times a month. 

I go back in 3-4 months to get my levels tested again...hoping they still continue to change for the positive...stay tuned...