Nearly a year ago, I learned that I had high cholesterol.
With a total cholesterol reading of 235, the results of my blood test from November 2016 indicated that I was at a higher risk for health problems including heart disease and stroke.
Health update: Going vegan helped lower my cholesterol
Although I am relatively thin, the news did not surprise me. My mom and grandma take medicine for high cholesterol.
Rather than immediately going on a cholesterol-lowering drug like Lipitor, I committed to a strict diet and exercise routine, which helped me lose more than 25 pounds.
You can see that my face started to thin out after just a few months of hard work:
November 2016
https://www.instagram.com/p/BNVwZKrg_Bc/?taken-by=michael__saves
March 2017
https://www.instagram.com/p/BRYZEXDhbqi/?taken-by=michael__saves
In addition to working out at least five times per week, I followed the American Heart Association’s dietary guidelines. I reduced my intake of fatty foods and opted for lean meats and low-fat dairy.
By June, my weight was down to 166 pounds and my body mass index was 23.9 — within the normal range.
Feeling pretty good about my progress, I had my cholesterol checked again in July 2017. Unfortunately, my total cholesterol had only dropped four points, from 235 to 231 mg/dL.
Generally speaking, doctors like to see total cholesterol below 200.
July 2017 cholesterol test results
- Total cholesterol: 231
- HDL (good): 48
- LDL (bad): 158
- Triglycerides: 126
At that point, I wondered if I should just give up on the diet and exercise modifications and ask for a statin drug, but I knew that I would have to be on that medication for life.
Instead, I adopted a vegan diet to see if it would make a difference — no meat, no dairy, no eggs.
A few days before I got my cholesterol re-checked in July 2017, I binge-watched health documentaries on Netflix, so I was already learning about the potential benefits of a plant-based diet.
I made the switch immediately, eating lots of fruits, vegetables, beans, rice and whole grains.
Watching the films “Forks Over Knives” and “What the Health” helped make the transition easier. I also started following vegans on Instagram for inspiration.
But as the weeks went by, I was anxious to learn if my vegan diet was really lowering my cholesterol.
Two months after my last visit, I returned to the same CVS MinuteClinic for another $30 cholesterol test. The results were a lot different this time around…
September 2017 cholesterol test results
- Total cholesterol: 193
- HDL (good): 42
- LDL (bad): 123
- Triglycerides: 142
After just two months on a vegan diet, my total cholesterol fell by nearly 20% to 193. My LDL cholesterol (bad), which was 158 in July, dropped to 123.
Going forward, my goal is to get my LDL cholesterol below 100 mg/dL — and I am optimistic.
I am planning to continue my vegan diet, but there is room for improvement. I am hoping to lower my LDL cholesterol by cutting out the packaged foods that I have relied on for convenience.
Have any tips for me? I would love to hear them! Find me on Facebook, Twitter and Instagram.
Editor’s note: This story reflects my personal experience. I am not a nutrition expert. Consult your doctor before making changes to your diet.
A shot of organic (my preference) apple cider vinegar each day lowers cholesterol along with many other benefits.
Thank you. My grandma does this!
I’ve noticed that chocolate raises my cholesterol. Every. Single . Time. When I limit it immensely, I have no problems.