Lowering LDL via diet.

Nutrition Q&A [Moderated]
1

I’m 49, 173 cm - 79 kg, take a 32 in pants, three days under the weights, one GPP. The only blight on my lipid panel has always been slightly elevated LDL, just outside the recommended range.
My diet more or less meets whats been recommended here - >12% of calories saturated fat intake, about 35 grams of fiber per day. There is some evidence that it may familial as my dads in a similar boat.
My ‘google’ research would seem to indicate lowering LDL, even with a strict diet, only returns minor or inconclusive results - e.g.

It would seem however generally agreed that foods fortified with plant sterols seem to have a positive effect on LDL numbers.

With that in mind, do you think it worthwhile to swap out my current daily whey powder and 2% fat milk protein supplement regime (about 90g and three cups respectively) with soy milk and soy based protein powder? Since I’m already using shakes, its just as easy to change the ingredients. I’m really not fussy about food, so its no big deal.
I’m not particularly ‘anti statin’ per se if thats what it takes, but, you know.

Bonus question.
Do we become ‘less sensitive’ to creatine as we age? Any benefit in upping my 5g daily dose any higher?

Cheers doc.

2

Dave,

Thanks for this. A few things:

  1. I assume you mean your saturated fat intake is < 10% of daily calories and not > 12%, as the former is our recommendation.
  2. Weight loss of 5% body weight typically lowers LDL by 10-15%, though there are variable responses among individuals. Dietary changes can produce similar results.
  3. Familial Hypercholesterolemia typically requires medications to manage and we would agree that diet is unlikely to do much for this in isolation, though we still would encourage a health-promoting diet as discussed in our red meat article: The Science of Red Meat and Health | Barbell Medicine
  4. I don’t think swapping whey and milk for soy and soy milk is going to move the needle- provided saturated fat is <10% of daily cals. Plant sterols are not currently recommended as part of a lifestyle approach for managing dyslipidemia.
  5. Evidence suggests no change in creatine sensitivity with age :slight_smile:

-Jordan

3

Thanks Jordan.

4

thanks man!

5

Thanks Jordan!