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A cholesterol system map for the unscientific

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  • A cholesterol system map for the unscientific

    I tested my blood lipids on Saturday (5/15) and discovered all the progress I'd made in my cholesterol had been wiped away (probably by end of term school stress and it's related cheating).
    TriGly : 146
    TotCho: 329
    LDL: 260
    HDL: 46

    Bloggers like Mark Sisson and Dr. Davis have laid out the relations between nutrition and blood lipids, I find text to be less helpful for me than a system or flow chart. So, I've posted my first attempt at a cholesterol system chart over on my blog (http://tinyurl.com/cholesterolsystem).

    I'll post the jpeg here, but it's on my site as well.

    I would love correction and extension.
    Attached Files
    Started PB late 2008, lost 50 lbs by late 2009. Have been plateaued, but that thing may just be biting the dust: more on that later.

  • #2
    So glad vitamin D made your map It's fantastic.

    Consider adding to the anti-inflammatory list that produce is anti-inflammatory. Turmeric is also anti-inflammatory enough to warrant it's own slot - above onions and ginger even.

    How is your vitamin D?
    Produce intake? Keep in mind that this is produce dominated diet - not a meat dominated diet. And while there are many here who post about fat intakes at 70-85% of caloric intake, Mark keeps his at about 50%.

    produce and PB
    http://docs.google.com/Doc?docid=0AV...drZnFmNw&hl=en

    Vitamin D dosing, testing, interpreting.
    http://docs.google.com/Doc?docid=0AV...A0d3BjMw&hl=en



    iherb referral code CIL457- $5 off first order

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    • #3
      Originally posted by cillakat View Post
      So glad vitamin D made your map It's fantastic.

      Consider adding to the anti-inflammatory list that produce is anti-inflammatory. Turmeric is also anti-inflammatory enough to warrant it's own slot - above onions and ginger even.

      How is your vitamin D?
      Produce intake? Keep in mind that this is produce dominated diet - not a meat dominated diet. And while there are many here who post about fat intakes at 70-85% of caloric intake, Mark keeps his at about 50%.

      produce and PB
      http://docs.google.com/Doc?docid=0AV...drZnFmNw&hl=en

      Vitamin D dosing, testing, interpreting.
      http://docs.google.com/Doc?docid=0AV...A0d3BjMw&hl=en
      Thanks for the suggestions: I'll probably post a corrected version next Monday.

      I don't know how I forgot tumeric (or how I've forgotten to add it to my diet).

      I've not had my Vit D tested, but I have returned to taking ~5000 IU per day.

      As for produce, I agree on it's importance. Before the school stress thing, I had been consuming over half the bulk of my meals in produce. While I will likely return to those numbers--or more--right now I'm in a meat and fat phase. According to Cron-o-Meter, by macros have averaged 111 g protein, 22 g carbs, and 153 g fat. I'm using this as a recovery time, maybe for a week or so (retesting lipids after the experiment), then I'll return to vege bulk.

      We'll see how the numbers change.
      Started PB late 2008, lost 50 lbs by late 2009. Have been plateaued, but that thing may just be biting the dust: more on that later.

      Comment


      • #4
        from nutritiondata.com
        IF (INFLAMMATION FACTOR) RATING™ The IF (Inflammation Factor) Rating™ estimates the inflammatory or anti-inflammatory potential of individual foods or combinations of foods by calculating the net effect of different nutritional factors, such as fatty acids, antioxidants, and glycemic impact.

        How to interpret the values: Foods with positive IF Ratings are considered anti-inflammatory, and those with negative IF Ratings are considered inflammatory. The higher the number, the stronger the effect. The goal is to balance negative foods with positive foods so that the combined rating for all foods eaten in a single day is positive.

        Dried Spices - 1 tsp - higher=more anti-inflammatory action
        Garlic 858 strongly anti-inflammatory
        Red or Cayenne Pepper 494 strongly anti-inflammatory
        Ginger 482 strongly anti-inflammatory
        Turmeric 451 strongly anti-inflammatory
        Onion 265 strongly anti-inflammatory
        Curry 119 moderately anti-inflammatory



        Foods with the highest IF rating per 200 cal serving - keep in mind that with many of
        these foods you'd *never* eat 200 cals worth - adjust accordingly





        iherb referral code CIL457- $5 off first order

        Comment


        • #5
          Great map tangent rider! How about adding animal fats to your map? And berries to the anti-oxidant list - I know you've mentioned fruit, but some might mistake that to be high-sugar fruits like bananas and grapes. And in the Total/HDL ratio, would you add "<" in front of the numbers?

          This map, along with Griff's primer, would make for an excellent resource on cholesterol.

          Comment


          • #6
            Originally posted by maba View Post
            Great map tangent rider! How about adding animal fats to your map? And berries to the anti-oxidant list - I know you've mentioned fruit, but some might mistake that to be high-sugar fruits like bananas and grapes. And in the Total/HDL ratio, would you add "<" in front of the numbers?

            This map, along with Griff's primer, would make for an excellent resource on cholesterol.
            Great point on animal fats and fruit. This will be added to next week's change list.

            And, thanks for the back pat. :-)
            Started PB late 2008, lost 50 lbs by late 2009. Have been plateaued, but that thing may just be biting the dust: more on that later.

            Comment


            • #7
              What about seperating LDL into VLDL and HDLDL?

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              • #8
                Originally posted by Jason VT View Post
                What about seperating LDL into VLDL and HDLDL?
                Being of the unscientific sort mentioned in the title, I'd need some references, but sure.
                Started PB late 2008, lost 50 lbs by late 2009. Have been plateaued, but that thing may just be biting the dust: more on that later.

                Comment


                • #9
                  I've posted an update: http://www.whointheworldarewe.com/20...ces-map-v0524/ to the map. Thanks to all for the suggestions. (I'll post another thread when I have time to compile my thoughts).
                  Started PB late 2008, lost 50 lbs by late 2009. Have been plateaued, but that thing may just be biting the dust: more on that later.

                  Comment


                  • #10
                    Thanks for posting this- it is really helpful for visual learners like me.

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                    • #11
                      Originally posted by alurien View Post
                      Thanks for posting this- it is really helpful for visual learners like me.
                      You are welcome: we visual learners need to stick together. :-)
                      Started PB late 2008, lost 50 lbs by late 2009. Have been plateaued, but that thing may just be biting the dust: more on that later.

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                      • #12
                        Great values, I have also found this interesting article, it could help: Low cholesterol cooking

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                        • #13
                          Great guide! Very informative, and easy to read! Thanks.

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                          • #14
                            Great chart but I have a little problem with it... nut, nut oils and nut butter? Come on, where is the animal fat. Nuts are FULL of omega 6... nut oils go rancid very easily, also.
                            ¸.·´¯`·.¸¸><((((º> ¸.·´¯`·.¸¸><((((º>¸.·´¯`·.¸¸><((((º>¸.·´¯`·.¸¸><(( ((º>
                            ><((((º> ¸.·´¯`·.¸¸><((((º>¸.·´¯`·.¸¸><((((º>¸.·´¯`·.¸¸><(( ((º>

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                            • #15
                              Originally posted by rphlslv View Post
                              Great chart but I have a little problem with it... nut, nut oils and nut butter? Come on, where is the animal fat. Nuts are FULL of omega 6... nut oils go rancid very easily, also.
                              Right you are; that one slipped through my busy brain. I'll make some changes to the fat inputs in the next version.

                              Also, take not that the diagram is a work in progress, done by a person who works full time while working toward a PhD (in Ed. Studies, not any sort of science). :-)
                              Started PB late 2008, lost 50 lbs by late 2009. Have been plateaued, but that thing may just be biting the dust: more on that later.

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