Post # 1
I’m 31. I have been doing Weight Watchers since 11/26/12, and I’ve lost 21.6 lbs so far. I have about 40 lbs left to lose. I’m 5’3″ and 186.6 lbs now.
My dad has terrible heart disease and diabetes (insulin-dependent). My dad’s mother (my late grandmother) had very bad diabetes along with a lot of other health problems. My dad’s father (my late grandfather) had heart disease. My mom has high blood pressure.
So needless to say I’m high risk and I’m really trying to do the best lifestyle changes I can to counteract the genes. I have never smoked, I am now working out 5-6 times per week and eating a very healthy diet (not just counting points but actually eating mostly lean meats (I don’t eat red meat or pork), veggies and fruits and whole grains) and limiting alcohol.
So, anyway, my blood test results are as follows – can anyone shed some light on these numbers and how to improve them besides what I’m already doing? I know they are in the “normal”ish ranges but I want to get them as good as they can be:
Fasting glucose: 90
LDL – 91
HDL – 45
I think my first goal will be to raise my HDL number. Thanks!
Post # 3
@MsYankee: Those numbers are pretty DANG good in what I’ve seen, congrats on your weight loss so far!!! Healthy fats like nuts and avocados help somewhat but what the doctors I work with say really helps is exercise. Good luck. Nice!
Post # 5
Yes, those numbers are really quite good, especially considering the fact that you still have some weight to lose!
It sounds like you’re doing great with your diet and exercise. My only suggestion would be to work on incorporating more healthy fats in your diet to increase your HDL: olive oil, avocados, nuts & seeds. Bonus- these fats help with satiety so you will feel less hungry!
Congratulations on your weight loss and your desire to take control of your health! You’re doing great.
Post # 6
@vermonster: Thank you! I’m doing WW so I’m supposed to get in 2 tsp of healthy oils every day, so I’ll try to be more diligent about that. I love almonds so maybe I’ll try to actually start snacking on those more as well – I have them but tend to pick fruit over nuts usually for snacks.
Thanks, yes I’m trying to do what I can – it’s scary to have such bad genes but I can control only what I can control (my lifestyle)!
Post # 7
Opitimum HDL levels is generally considered above 60.
Definately keep doing what you are doing, but I would, as PP said, raise your fats.
Eating fat does not make you fat so dont be afraid of it in a well balanced diet. Be sure to eat at least the required oil WW says, but also look into eating more fatty fish and other foods high in Omega fatty acids
Keep up the good work.
Post # 8
@ThreeMeers: Thank you! I’m not a fish fan, but will definitely up my oils/nuts/seeds!
Post # 9
Exercise is also great for raising HDL, and IMO is a healthier way than adding oils. There’s a good amount of evidence that shows having a low LDL is more important than having a higher HDL. Your total is great! Under 150 is the magic number 🙂