How can i lower my cholesterol level

To lower cholesterol, Peter Attia and Andrew Huberman suggest several key approaches:

1. Dietary Changes:

   • Reduce Carbohydrate Intake: Lowering carbs can significantly reduce triglyceride levels, which in turn can help reduce overall cholesterol levels.
   • Lower Saturated Fat: Especially from sources that significantly raise LDL, known as 'bad' cholesterol.
   • Adjust Fat Intake: Opt for polyunsaturated fats over saturated fats, as these might help maintain lean mass and potentially influence cholesterol favorably 1.

2. Pharmacological Interventions:

   • Statins: These drugs work by inhibiting cholesterol synthesis in the liver, making the liver increase LDL receptors and thus pull LDL from the circulation, which lowers blood cholesterol levels.
   • PCSK9 Inhibitors: These are powerful drugs that increase the number of LDL receptors on the liver, substantially lowering LDL cholesterol levels in the blood 2 3.
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Regular monitoring and consultation with a healthcare provider are crucial to choosing the right method and ensuring it is effective for your specific health profile.

Here is a sample meal plan following the principles of the slow carb diet, designed to help with body recomposition, which may be beneficial for lowering cholesterol levels:

Day 1

• Breakfast: Scrambled eggs with spinach and black beans
• Lunch: Grilled chicken salad with mixed greens, lentils, and olive oil dressing
• Dinner: Beef stir-fry with broccoli, bell peppers, and kidney beans

Day 2

• Breakfast: Omelette with mushrooms, onions, and a side of lentils
• Lunch: Tuna salad with chickpeas, celery, and a vinaigrette
• Dinner: Turkey chili with a variety of beans and fresh herbs

Day 3

• Breakfast: Cottage cheese with sliced almonds and a side of lentils
• Lunch: Baked salmon with asparagus and a side of navy beans
• Dinner: Stir-fried tofu with mixed vegetables and black beans

Guidelines:

• Avoid drinking calories.
• Do not consume foods that are white or could be white, such as bread, rice, pasta, cereals, and potatoes.
• Include a good source of protein with every meal.

This diet approach is designed to be simple, focusing on avoidance of simple carbohydrates, inclusion of protein and fiber from beans and lentils which may help manage cholesterol levels 1. Always consult a healthcare provider before starting a new diet plan to ensure it meets your specific health needs.