Reduce LDL Cholesterol Naturally (IN JUST 10 DAYS)!!!

REDUCE LDL CHOLESTEROL NATURALLY (IN JUST 10 DAYS) // Want to lower LDL #cholesterol levels? In this video I will show you how to lower your LDL cholesterol by sharing what foods to avoid to lower cholesterol and what foods help lower bad cholesterol.
You can use diet to lower LDL. Actually, diet to lower LDL cholesterol is the fastest way to do it. Here I’m going to show you how you lower LDL cholesterol without medication.
When you lower LDL cholesterol with diet, you are setting yourself up for success and be able to reduce LDL for a long time.
For details on what are normal LDL Cholesterol levels check out this episode: • What LDL Cholesterol L...
If you liked this content, I got even more tips to help you understand how your body reacts to foods and finally stop dieting with my Ditching Dieting for Good Masterclass.
In this Masterclass, we will dive into 5 very simple and SPECIFIC strategies that will help you Ditch Dieting once and for all! We'll end the masterclass with a BONUS strategy that will completely change your relationship with food. Join now!
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Presented & Produced by: Lennis A. Perez
Edited by: Maribel Ochoa
"Engineering Wellness from Within™" 2020

[@LennisPerezTV]

Hi Everyone, I'm curious to hear from you. Would you try these tips? Please note this is not MEDICAL advice and you should ALWAYS consult your PCP if you have further questions.

[@LennisPerezTV]

@Zeek Banistor it really shows how important it is to understand your body, everyone should do what works best for their health, I'm glad your body is able to process it well 👍

[@LennisPerezTV]

@Zeek Banistor I hear you! I'm originally from Venezuela and eating meat directly from a farm is very different to modern society. Yes, trans fats are something to be extremely mindful of. I truly appreciate you sharing your experience, it brings different perspectives to anyone interested in learning more about their own health and how their bodies work. Have a great Friday!

[@NoOne-gx2wc]

Right now I have chest pains shooting up to my jaw and little sharp pains throughout my body...a headache migraine constant....feel like I am at a bad state and want to try to change hope I’m not to late.

[@LennisPerezTV]

Please contact a doctor or professional immediately to help you.

[@susanmills7993]

I know my body so when I see changes I get curious so immediately I started searching and come upon you

[@dianamarie1652]

I was upset that my doctor did not tell me how to do this, she just wanted to start me on a statin! I refused. I increased my fiber, eliminated sugar (this is huge) added Metamucil, fish oils and ate fresh, foods, limited fast foods! It worked!!!

[@LennisPerezTV]

Thank you so much for sharing Diana!!! I'm so happy it worked for you

[@stargazer5797]

This is true. My doctor wanted to put me on a statin drug so I stopped eating meat but do eat fish. High fiber plant based diet got my ldl from 159 to 76. I feel great. This is great advice. No statin drugs for me. Im 66 years old.

[@LennisPerezTV]

Wow, this is fantastic!!! Thank you for sharing your experience. My Dad is 70 years old and the transformation has also been incredible. It is good you understand what works for you. I am so happy this has worked out well. Cheers to a long, happy and healthy life!

[@stargazer5797]

@@LennisPerezTV Thank you! I'm an old rebel that refuses to jump on the pharmaceutical band wagon. We can look up so much and learn how to build our body's up these days online. I truly believe mother nature provides in many cases. Keep up the good work! ❤

[@LennisPerezTV]

@@stargazer5797 I love it!!! Yes, I am of the same belief that mother nature and our own bodies have the power to heal ourselves if we pay attention early enough and through prevention. We are blessed to have so much great information available with the click of a button to educate ourselves and learn more about our uniqueness and what could work for us. Thank you for your support!

[@edwardohurtado2789]

Thanks for the input. I heard the drug stain is not good for you. I started a diet which cuts the red meat out, hope it works.

[@sylla2]

Dude, that's amazing! Not sure if I can do the same. Actually, I know I can't. Well done, @Star Gazer!

[@kevisauceda]

"That was me almost 20 years go" ... looking 20 as she speaks lol

[@lauriemarvel]

Thank you Lennis for your great information here. My cholesterol is high, both LDL (5.12mmol/L)and HDL(4.83mmol/L). I was vegan for three years after being vegetarian for two years. I ate no added fats and I ate no processed foods. Whole foods only. I didn’t eat much nuts really, as I know they have high fats. When I was vegan my cholesterol was HDL 1.30mmol\L and LDL was 4.59 mmol/L I returned to eating animal proteins because I had T2diabetes. I had heard that Keto was helping many people with their health. Then my numbers jumped up. My doctor want to put me on medication for high cholesterol. I don’t want that. Seeing as my HDL went much higher, and I’ve been seeing that it’s better if it’s high, why would that mean medication for me? Is it because of the LDL being high? I’m confused by so much info saying HDL should be high. Can it be too high? I always track my foods. Can lack of exercise cause high cholesterol? Can Keto cause this also? Bigger question, can overeating, and eating when not hungry cause high cholesterol? After so many diets and food changes. Things don’t seem much better, even with exercise added daily. But I do tend to eat when not hungry. I noticed in a food documentary a man over ate and it had the same effects as alcohol in causing liver damage. Could over eating even low or no fat foods, healthy things, no visible or added fats, cause high cholesterol? Sample meal, 1 cup cauliflower/broccoli mix, 150 grams plain tofu 1/4 cup vegetable broth 2 cups romaine lettuce, lemon juice and salt as dressing. Water and green tea. I snack on berries, cucumbers, broccoli, peppers, I alternate with legumes and seitan for protein. I stay low carb at all times. I know I’m asking a lot, but this is a very tricky issue and a lot of us don’t understand why here getting these numbers. With covid quarantine and curfew, we’re turning to snacking for entertainment, especially those with food addictions. Covid is hurting us in so many ways, even indirectly like this! Thank you for any comment you can offer. ♥️ I hope we can all find a way to fix this issue and live longer and healthier. Love to each one of you suffering from health issues. ♥️♥️♥️♥️♥️♥️♥️

[@annrichardson7169]

Hello Lennis, I watched your video on how to lower your LDL Cholesterol, I appreciate you trying to help people, and I am glad it has worked so well for you. I am your grandmothers age, 72yrs old. I have a history of heart disease, and diabetes throughout my family. My mother and grandmother died with it. My cholesterol is very high and I quit taking cholesterol meds because of the bad side effects. I jumped in with both feet on a Whole Food Pant Base diet, also a vegan. NO OIL NO SUGAR. I did this absolutely faithfully , as a test, working towards seeing if it would lower my cholesterol naturally. After 3 full months my dr checked it and I was so excited because I loved this way of eating. To my dismay, all my cholesterol numbers especially Triglycerides were off the charts!! The entire blood work was terrible in every area. I am sharing this with you so that you are aware, that this diet is wonderful for people who are younger and more healthy. I have INSULIN RESISTANCE WHICH IS PRE-DIABETIC. My dr said all the potatoes, fruits and carbs are full of sugar and that my body cannot regulate the sugar because when you are insulin resistant your pancreas is NOT WORKING PROPERLY. I think you might mention that these kind of people need to check with their dr first. Carbs raise your blood sugar and there are some people out there that may not be aware that this is not a good idea. Please do not take this as a rebuke, I think your sweet and the diet you are recommending is the best. Just not for everyone. Thank you Ann

[@LennisPerezTV]

Ann, I truly appreciate you sharing your experience here. You are correct, this may not work for everyone, that's why I've been commenting in here to please listen to your bodies. Regarding what you encountered, here is the feedback I can give you, my Dad is 70 y/o, has had a lot of health issues lately, but we were able to manage his high cholesterol and triglycerides with a balance diet for him. Here is what I had to do: 1. Get a lot of tests done to understand our starting point, we went to an integrative doctor in the US to get blood work that unfortunately regular PCP don't do. This showed us his allergies to potatoes and other fruits and his pancreas was also not working well. His doctor recommended reducing starchy carbohydrates, eliminating the foods that caused him allergies (like berries, which are sold to everyone as super healthy!) and a natural supplement for his pancreas but how can we balance his calories intake? Step 2: Create a plan with high fiber (lots of leafy greens, flaxseeds, chia seeds, etc). Step 3: Replace the plant-protein with small amounts of animal protein (I'm talking about 4 oz - 8 oz a day of only fish or poultry, no red meat or pork). His cholesterol and triglycerides levels came out great the last two years. The most common issue people face when they try a plant-based diet is the variety of nutrients that they eat. I had someone once tell me they switch their diets to plant-based eating and were consuming a raw apple and a tbsp of peanut butter for dinner. This is NOT nutritious enough for the body. So yes, other underlying health issues can become even more prominent when switching the diet. Long story short, you are absolutely right, everyone needs to pay attention to how their bodies respond to these changed. Wishing you much health and well-being Ann. Big hugs.

[@annrichardson7169]

@@LennisPerezTV You are just too sweet, your cute too! Thank you for understanding and I wish your father well also.You know I just came across your video a few days ago, and see that you have already told the people to listen to their bodies. My apologies. I will continue to watch you, I enjoy it. Thanks Ann

[@LennisPerezTV]

No need to apologize for sharing your health journey Ann, I really love these conversations because it shows to anyone who is looking for the "it" solution that it is not out there, it is in their bodies, and understanding how each of us works individually. I am truly appreciative of your comments. Thank you again for sharing and speaking up!!! We need people to do this more often, it helps all of us grow! Sending you a big hug.

[@dabunnyrabbit2620]

excellent video, no b.s. no incessant droning, just right into it what's good what's bad and what to do. thank you.

[@LennisPerezTV]

Glad you enjoyed it

[@misstudutta697]

My father is high cholesterol present..his cholesterol 1075. Thank you for your suggestion..👍

[@LennisPerezTV]

wishing you and your father much health. All the best!

[@lucianajaniceholmes3730]

Thank you for your advice! Today is 10 days since i started a new diet and lifestyle to reduce my bad cholesterol, and i feel so much better. I will get blood test done in a week to see if it worked 🙏🏼 i eliminated cheese, milk, red meats, processed foods. Breads, cookies, and of course fats. Also tried to avoid sugars as much as i could. And i ate more vegetables and fruits, nuts, fiber. Wish me luck! 😩

[@LennisPerezTV]

How are you feeling overall Lucy? I hope you get some good results, and continue moving your body and keeping that fiber intake in your daily meals. All the best and let us know how it goes!!!

[@AbhijeetChitriv]

I also have a very high cholesterol. I am curious to know what is your end results. Please do share!

[@mariewinter8869]

What happened in your test result?

[@Dawntino85]

How did the numbers turn out? I really need to lower mine quickly i don't want to go on pills! I hope this worked for you

[@SoulSpaUniversity]

Nuts are allowed? Lol I thought she said no fats , also trying to figure this out to naturally lower mine , would you mind including what you ARE eating? Thanks so much 🙏❤️💕

[@579curly]

Great video. I was just prescribed atrovastin 40mg but I refuse to take it. I'm so frustrated. But this video has encouraged me. Thank you.

[@LennisPerezTV]

I really hope you find the right lifestyle for your health and these tips work! Thank you for watching!

[@its_me_Vera]

Same with me but It was crestor. I consulted to another doctor she said too risky taking 40 mg. 20 mg per day is enough with life style changes.

[@traceyhateley3925]

ive recently been prescribed statins 20 mg . ive not taken one yet .. so upset ive been vegetarian/ vegan diet for 41 years . great video thank you x

[@vanities9484]

1) keep track of what you eat for the next 3-4 days write them down 2) look at how much fat you are eating 3) reduce / eliminate the amount of fat increase fibre high fibre is key

[@LennisPerezTV]

Thank you Jo for summarizing the information, much appreciated!

[@GutHealthHomeopath]

Great video! You explained the natural ways to lower cholesterol really well. As a qualified Nutritionist, I completely agree that the best way to lower cholesterol is by changing your diet and including the right foods that help lower ldl levels.

[@LennisPerezTV]

Thanks for sharing! I truly appreciate your input.

[@kaylynnmichele6581]

So happy I found you. I’m 25 weigh 104 and my ldl is 126. Cholesterol is 192 and triglycerides is 53. Im freaking out cause heart problems run on my moms side think I’ll be transitioning to vegetarian/pescatarian since meat already makes me gag.

[@LennisPerezTV]

I'm so glad you found this to be useful!!! Everything is going to be OK, you are taking the right steps and actions to take care of your health! That is the best first step you can take. And I hope your transition to eating more vegetables, whole foods and small portions of fish will help you regulate your cholesterol. I've been in your shoes, it does get better, with lifestyle adjustments you'll get the LDL cholesterol under control. Big hugs!

[@yohanj627]

What if you’re eating healthy, exercising but the LDL isn’t getting better? Any suggestions

[@nevaehcomeplaywithmealex3529]

I’m shock my cholesterol is up from a year ago 😥 My Doctor has prescribed a Cholesterol blocker I have read the possible side effects and I refuse to life on meds. My eating habits are making a dramatic change starting today with next meal I’m taking back my power the natural way with nutrition

[@LennisPerezTV]

Georgia, it is a learning process, we are not taught how to listen to our bodies and what the proper nutrition should be for each one of us. I am sorry your numbers are higher versus last year results but it sounds like you are on the right path, getting information, educating yourself, and finding a natural way to bring balance back into your body. Nutrition plays a big role and I hope these tips help you on your journey to optimum health and well-being. Small steps lead to big leaps in the future. Cheering you on, you got this!

[@kalpna0]

Can you please share the eating habit that brought the change

[@dennisfook2717]

you are not alone, i am in the same boat,

[@roseannchabrol3765]

Goodday this is my first time my ldl is high I would to know what and what to eat

[@petardotlic2670]

This is a good starting point, Lennis. Saturated fat from animal sources and trans fats have to be kept to minimum. What I also believe needs to be limited, or minimised, is consumption of processed high GI carbs, like white bread, rice, pasta. If you reduce intake of fats, you still need calories to keep you going, and if they are coming from processed carbs, your triglycerides (TGs) will spike, turning LDL into a really bad LDL, which is the worst case scenario. Based on my extensive research and experimenting with my own diet and exercise, I think it is almost impossible for some people to reduce LDL below the official limit, but it is not necessary either. It is better to focus on controlling LDL by ensuring TGs are low and HDL is high enough. TC/HDL ratio is important. This is all much easier for overweight people, because they can reduce LDL and weight at the same time. But for underweight people like myself, it is challenging because we need more calories to maintain weight.

[@LennisPerezTV]

Hi Petar, I absolutely agree with you, thank you for sharing your extensive knowledge. I would say that when I started to understand how my body worked it was also a struggle to maintain weight, with the increase in fiber and reducing the fat intake I lost weight and was under the recommended lower limit for my height. It is a balance each person should try to find for themselves. As you mentioned, I wanted to start somewhere and share my own experience. I truly appreciate your feedback and your extensive response to help others who may be watching this video and could use a bit more information. Giant virtual hug!

[@petardotlic2670]

@@LennisPerezTV Thanks Lennis, and I have to say you pointed out the key message, that we need to learn how our bodies work and what food regime works well for us, it's an individual thing, as opposed to a one-size-fits-all, well done for that! I'm keen to apply your advice to minimise or eliminate all fats, even the good ones, as I am convinced it'd reduce my LDL significantly. But this is where individual complexities come into play. Similarly to your example, this limitation would make my struggle with maintaining weight even harder. I've always been thin, probably ectomorph body type, and when I stopped eating things like milk chocolate, lollies, biscuits, cake, it was an almost instant 6-7 kg loss. Of course, I know I had to stop eating that junk, but it's hard to replace those high calories with broccoli, tomato, etc. lol So I turned more to fats, but mostly good ones, like half an avocado, oily fish, a bit of butter (10g), 2 eggs, coconut oil. Though, I was rarely 100% disciplined, so I'd still eat things like potato chips sometimes, occasional take away etc. My general finding was that my cholesterol, both LDL and HDL, increased after that shift from bad carbs to good fats. But HDL increased more than LDL, meaning that although my total cholesterol increased to quite high level (250-300), the TC/HDL ratio actually improved and is considdered to be excellent, which is interesting. And my TGs decreased from over 200 to below 100. On one occasion I was really careful and I cut out all chips, cakes, i.e. fried foods and added sugar, and I did reduce LDL by 25%, but it was still way over the limit. As I said earlier, I wish I was overweight, because it would be super easy to reduce cholesterol, but with an engine that consumes a lot of fuel, it's a little complicated, lol. Thank you for your excellent videos, keep up the good work !

[@LennisPerezTV]

@@petardotlic2670 thank you! I hear you, I appreciate you sharing your experience. Interestingly enough I spoke with my doctor once about this and she said to add flaxseeds and chia seeds. I still need to go back and get my latest results but I applied that recommendation for my dad and he also eats coconut oil and plenty of avocados and his HDL number increased same LDL number had y been steady. Just like you said, it is a combination of all these parameters that gives us an indication of we are on the right path. I appreciate you for taking this time. Sending you a big virtual hug!

[@mahmood4654]

Which food helping for reduce ldl becsuse i have 156 but i am look like very thin i have breathing problems chest feel tight

[@LennisPerezTV]

@@mahmood4654 if you have problems breathing it sounds like you need to seek professional help with a doctor or practitioner that can help you look into these symptoms.

[@professchris1562]

My LDL was 371 after dieting for 6 weeks it dropped to 350. I recently stopped consuming beers and I'm going to start this high fibre diet that you recommended. I really hope to see some changes. Thanks for the information.

[@LennisPerezTV]

You got this! I'm glad you are making changes to help you create health and balance. You are very welcome.

[@MBT372]

@TheTpanative Great advice! I keep my cholesterol at decent levels with Niacin.

[@harsimransinghbansal108]

Thanks sis today I got tested for bad cholesterol. And urs advice I follow now. Thanks from my ♥

[@LennisPerezTV]

You are welcome 😊

[@Logar-cousin]

Hi today my doctor called me I have high cholesterol. LDL is 195 HDL is 53 and Triglyceride is 118 Choles/ HDL Ratio is 5.1

[@LennisPerezTV]

Did your doctor give you any recommendations? I hope these tips help you play around with your daily meals.

[@tirmala1]

I have a exact problem, yesterday I got my labs . I Need to work on to lowering

[@hch5498]

Thank you for this . high cholesterol is in my family. . I really do not want to take statins but I am being forced with my doctor scaring me. I am going to try this starting from today. Thank you so much for sharing this.

[@LennisPerezTV]

You are very welcome, I hope it helps you.

[@j.p.4658]

Go to another doctor. Don't stick with just one opinion

[@mannyjean-baptiste6084]

You forgot to mention exercise.

[@stevebracken225]

I had fairly low cholesterol 140 or less when I was young. It elevated to 180 or less when I did keto but keto doctors said the higher ldl is not a problem, while my regular doctor said it is. I then did carnivore for one month because it was suggested by the keto doctors. My ldl went to 330. My doctor demanded I go on statins. I am going to take them for a month and have gone back to regular keto. I get a lab done in a month. If I can get down to under 200 ldl, he considers that okay and I can stop the statin. The keto diet allows me to feel good, not gain weight and burn the fat from my body. It also keeps me from becoming pre diabetic or worse. I will eat more fish and less red meat and no dairy and see how I do.

[@LennisPerezTV]

Hi Steve, I've been doing some research on this as well. A lot of my plant-based suggestions comes from Dr. Esselstyn recommendations. I've also seen how the Keto and Carnivore movement has works for many people as well for other conditions. My recommendation is to be vigilant, listen to your body, I don't believe high LDL cholesterol is healthy, I also don't believe developing diabetes is healthy either. When eating more plants just make sure to reduce the high glycemic index ones (potatoes, sweet potatoes, corn, and most fruits) which I'm sure you are pretty familiar with based on your Keto experience. You will have many other options like cabbage, bok choy, carrots, zucchini, yellow squash, plus the leafy greens like kale, collard greens, etc. Start with 50% of your plates filled with vegetables/salads, 25% animal protein (from a reputable source) and 25% good fats (like avocados, nuts, etc). See if that helps you, these shouldn't impact your chances of developing diabetes while it may help reduce your LDL. Wishing you all the best!

[@dorotaross2015]

Steve in my humble opinion LDL of 200 is way too high, can’t understand why your doctor would tell you that it’s ok🤦🏻‍♀️

[@johnnyflores1978]

Eat healthy omega 3 fatty acids it helps your LDL go up in a good way also check your HDL and triglyceride levels

[@johnnyflores1978]

@@dorotaross2015 HDL to triglyceride levels are more prone to heart disease

[@kathleenfrance3918]

Thank you for your advise, I am going to start eating healthier.

[@LennisPerezTV]

Wonderful!

[@riffraff8490]

Hi from Australia! I enjoyed listening and will continue. Very much a common sense tutorial. Thanks.

[@LennisPerezTV]

Glad it was helpful!

[@rubenvargas3547]

My cholesterol is 240, thank you so much

[@LennisPerezTV]

Thank you for sharing

[@CesarFlores-wd1iz]

Feels like my doctor ACTUALLY took the time to talk to me :DDDD Great conversation Doc :D

[@LennisPerezTV]

I'm glad you felt your doctor took the time to talk to you. I appreciate you sharing.

[@scyalla5151]

Hello Lennis, Thank you for this video. Like you I have the gene that creates cholesterol in my body. My doctor has prescribed pills for me but they make me very sick and the side effects are awful. I am going to follow your instructions. This will be my first attempt at trying to decrease the LDL levels. I’ve subscribed to your videos and hope to get more information to be successful at naturally lowering the cholesterol in my body.

[@LennisPerezTV]

Thank you so much for sharing your experience and your kind words!!! I hope these tips help you.

[@rosesalazar3809]

Thank you do much, I am gonna try this for my Husband and myself. I will continue to watch your very informative videos thanks.👍

[@LennisPerezTV]

You are so welcome!

[@Aleeannn]

Hi my cholesterol is still high on a vegan diet, I need to start making some changes with what I choose to eat. Lots of vegan products are high in fat and contain lots of oil.

[@ernagaballa7046]

Thank you so much for sharing it's amazing and very helpful information... Keep safe and healthy 💖🙏👋

[@LennisPerezTV]

Thank you Erna!!!

[@nunheadamerican6179]

This works to lower your cholesterol. I dropped my LDL by 28% in three days by eating low fat and high carbs. But who says that high cholesterol is bad for you? That kind of thinking is old.

[@LennisPerezTV]

My understanding is that high LDL cholesterol specifically can be an indication of propensity for developing heart disease. It is not trying to make a blank statement that high cholesterol in general is bad. Our bodies naturally produce cholesterol, and it is needed for brain health. It is a matter of each one of us finding that balance that would work for longevity and good health. Thank you for watching

[@nunheadamerican6179]

Thank you for your gracious reply. I only lowered my LDL to avoid being prescribed statins. Good luck to you!

[@birdsnbees8717]

Unfortunately, this information is incorrect. It is carbohydrates and fructose/sugars that need to be eliminated to reduce 'bad cholesterol' (and fatty liver) Good fats are absolutely essential !!

[@LennisPerezTV]

Thank you for sharing. Each of our genes and bodies are unique, for some, you are absolutely right, it may be the carbohydrates, for others it may be trans fats, good fats are absolutely needed for brain health and this is why I say 10 days only!!! I recommend you watch my upcoming video on Thursday where I share the latest findings on carbs vs. fats for cholesterol.

[@trumpwon8972]

@@LennisPerezTV - I have celiac and have eliminated most carbs and I have good triglycerides (88). I’m a vegan and am pretty fit but I have high cholesterol (260)😢. High cholesterol runs in my family. I’m definitely going to try this 10 day diet. I eat a lot of healthy fat but perhaps I’m consuming too much. I’ll write it all down for clarity.

[@callahan1967]

My Dr. told me yesterday I must now completely eliminate all good fats, even avocado😐 until my ldl is reduced. I used diet alone for 30 days to reduce total cholesterol 14 points, raise hdl by 2 points but ldl stayed the same. Your information makes total sense to me. Thank you!!

[@nobelwilliam4662]

Thank you very much for the helpful instructions That was wonderful I will try to follow. 🙏👏👍

[@LennisPerezTV]

Glad it was helpful!

[@montazali2853]

Hi, thank you for this. My cholesterol total is 6.5 and I'm trying to lower it naturally (but not having much success). But, like you, my cholesterol is genetic related (I'm of Bangladeshi origin), and I have been doing the traditional natural diets - 1 Avocado a day, lots of extra virgin olive, pistachio nuts, fatty salmon fish, flax seeds, and omega 3 fish oil capsules. Now, you are saying that people who have genetic related cholesterol need to drop those items. Is that right? What do I need to eat instead? Do I need some oil in my diet? Help would be appreciated.

[@LennisPerezTV]

Hi Montaz, since posting this video I've tried two different ways to lower my cholesterol naturally, what I explained here, which is a reduction of animal protein, complete elimination of dairy, include flaxseeds and chia seeds, it cut my cholesterol in half. Then I did a no carb, high fat eating regime, with specific supplements recommended by my nutritionist and my levels were still normal, BUT I felt like crap, my body didn't like that eating style, I got headaches and lots of acid reflux. My point is to try with some small changes and see if how your body reacts, do you notice bloatness or inflammation after eating certain foods? It takes some trial and error but it is possible to do. Much success

[@bounlathhansackda7079]

Give it a try coz l changed diet and excercise 3 mnths ago.ldl was 115 and hdl 48 now 147 and 49.6. Dont know where l went wrong.maybe too much x v.olive oil and walnut.my bald top have regrow.this surprised me.l not happy.l worse off now.my target was ldl 100 and hdl 55

[@LennisPerezTV]

I hope this video helps, oils are fats, therefore your body is processing the excess fat in a way that is making more LDL cholesterol. Flaxseeds and Chia seeds help improve your HDL. Wishing you much success.

[@bounlathhansackda7079]

@@LennisPerezTV thanks just bought a pack of chias.for 8$ .put teaspn chias turmeric black pepper in cup of water and lime juice.taste ok.see how this goes...

[@fightfannerd2078]

exercise every day walk 1 hour or 2 hours every day? will that help

[@LennisPerezTV]

Yes it can help

[@hefensa-akhi7947]

Great video! Really clear, simple, and very direct. However as a vegan how do I get enough boil if I don't eat avocados? At 5ft 3in I only weigh between 97 and 104 pounds. I depend on avocados to help keep my weight up and to give my body the natural oils that I need. I'm allergic to nuts. I have had a cholesterol for many years. I don't know if I am genetically predisposed. I also use Liquid lecithin to help keep my weight. Please give me your comments. Thank you again so much for your video.

[@LennisPerezTV]

It is hard to tell what is your predisposition. Regarding my comment on avocados, it really depends how your body process them. If you eat vegan, do you eat a wide variety of nutrients? Do you avoid processed foods? Sometimes eating some of the vegan products in the market can have added oils or excess of chemicals that may be impacting your body. Try to work with a nutritionist who can help you create a meal plan. If you need a recommendation let me know.

[@debstayblessed9549]

Thanks for the video. What are you suggesting as 'high fiber '? Whole grains or legumes or fruits? Thanks.

[@LennisPerezTV]

Whole grains, legumes, and fruits are all great sources of fiber. Depending on how your body works you may need to vary the portions for each or how often you consume it

[@socorrohernandez650]

I do Paleo diet for eight years and I am still have high cholesterol, I don't eat seafood, lots of bone broth so I don't know what's going on. My husband eats all the wrong foods and he doesn't have cholesterol.

[@LennisPerezTV]

It sounds it could be genetics, have you tried adding things like flaxseeds and chia seeds into your daily meals?

[@lilp2060]

Same here

[@Robert_11911]

I wonder if that may be a liver issue. Possibly?

[@samtheboss7274]

Hi. You are a very beautiful lady from both outside and inside. Thank for helping people. God bless you.💘

[@LennisPerezTV]

Thank you so much!

[@Celestiallghts144]

Thank you so much for this wonderful information

[@LennisPerezTV]

Hi Jenny, I am glad you found it useful :)

[@abhisiktarath9629]

Mam i would like to thank you.I have recently commented having high cholesterol and within a month i am able to drastically reduce it by nearly 50% My recent report suggests Ldl-91 mg/dl from 182 mg/dl Hdl-44mg/dl from 67mg/dl.this one is bad Triglycerides-99mg/dl from 105mg/dl Vldl-19 from 21mg/dl Total 160mg/dl from 271mg/dl

[@LennisPerezTV]

Thank you so much for sharing your experience!!!

[@rahel1811]

Was there anything else you added to your diet? What kind of foods did you eat?

[@LennisPerezTV]

Leafy greens (kale, chard, spinash, bok choy), plenty of vegetables (I eat at least 3-4 cups of cooked veggies a day), moderate fruit (1 apple, 1/2 cup blueberries), flaxseeds, chia seeds, above all you have to make sure you are not allergic to anything on this very short list I am sharing here, the best thing you can do is listen to your body, see how you feel after you eat. It is very dependent of your own uniqueness, my Dad is allergic to blueberries for example, so he cannot eat those.

[@abhisiktarath9629]

I am indian so i stick to indian cuisine.i just have lentils and bread(whole wheat) fruits veggies green tea and recently i have added flax seeds.But the most important thing i did was to add meethi(fenugreek seeds) in morning and raw garlic in morning.It not only reduced my cholesterol levels but also my blood sugar got reduced,and i have stopped using refined sugar and refined flour for good switched from refined oil to olive and mustard oil and desi ghee.i have stopped consuming any dairy which was the culprit started having good fat in almonds.I am not taking meat anymore i just have fish once a week and that's it.

[@posch21]

@@abhisiktarath9629 WOWOW!!! Congratulations!!!!!!

[@anomar2815]

Hi Lennis, Love the explanation. Very clear & concise. Thanks for the tips . By any chance do you have any tips to lower the blood pressure naturally? Thanking you😊🙋‍♀️

[@LennisPerezTV]

Hi Anoma, Yes, I have an old video where I discuss high blood pressure. The tips are very similar. kzbin.info/www/bejne/q5rWZZagg8p-eLs at least this is what helped my Dad. Eating mostly plant-based worked well for him and it has been over 2 years not since he stopped taking his high blood pressure medication. Thank you for watching!

[@anomar2815]

Heaps of THANKS Dr👏💐😊🙋‍♀️

[@MarS-el7kq]

20 years ago! God bless... you look so young

[@LennisPerezTV]

Thank you Mar...appearances never tell the whole story ;)

[@julietkachulu727]

How old is she

[@ITANIUM245]

Tsk tsk... You never ask a lady her age...

[@maverick-gp6mg]

I was told I have genetic predisposition as a reason for high cholesterol. My triglycerides were at above the 600 mark and total cholesterol at 298. I would agree the main contributors are high calorie diet and zero workout. I'm trying ways to reduce . Your post was very useful..good job and thank you..

[@LennisPerezTV]

I'm so glad you found it helpful. I hope you find a way to get your health back and balance your body.

[@pharmclare]

Hello Lennis. I just subscribed to your channel because of your excellent videos. Thanks for sharing.

[@nuzhatsana5950]

Hi... My husband has a high ldl...it's borderline high... He is genetically predisposed 34 years....and it's increasing every year... Pls can you mention a diet which can help him reduce his cholesterol and what are the symptoms of plaque formation in arteries and how can I help him reduce it. No high BP issues right now... Diet is controlled but yet the numbers are rising every year...pls help

[@LennisPerezTV]

Dear Nuzzi, this is very dependent on that genetic predisposition and how his body will react. General recommendations are to reduce dairy and animal protein consumption while increasing fiber intake and a variety of vegetables and fruits that will give him a full range of nutrients. Exercise will also help. To test for plaque formation your husband would need to see a cardiologist. This video is for education and information purposes. I appreciate you watching.

[@varcre167]

eat oats broken wheat chia seeds in water and lemon more lemon juice fruits and vegetables fish capsules flaxseed top is this method take garlic ,ginger and boil in it water to reduce it 1/3 after cooling add 1/3 cup lemon juice and drink empty stomach everyday

[@theamazinggoldfish8713]

I've heard that cholesterol is the Bodies internal band-aid, so my question is:> can drinking to many "diet" sodas cause your body to "produce" excess and or bad cholesterol?

[@sararasiwala510]

Thank you for your advice. Will follow your diet.

[@robinaseddiq4802]

Thank you so much for this video it helped me!!

[@LennisPerezTV]

I'm so glad! You are very welcome!

[@maryamjojo1296]

Im suffering for past 15 years from high cholesterol

[@LennisPerezTV]

Oh no Maryam, I hope these tips can help you

[@mdsalim344]

Maryam Hi lm sorry . To u

[@janaashraf571]

How about Garlic , Can it really lower the LDL? What is the best degrees for Hdl , LDL, triglycerides and thx in advanc🥰

[@LennisPerezTV]

Hi Jana, garlic alone may or may not help. The idea is to bring as much fiber and nutrient diversity to your eating habits as possible while reducing animal protein and dairy. According to literature HDL should be over 40, LDL should be less than 100, I am not sure what are the normal levels for triglycerides. Thank you for watching

[@joanmarie528]

What are the recommended fruits one need to curb bad cholesterol

[@LennisPerezTV]

Hi Joan, it all depends on your body. I can give you a list of potential fruits, but you need to make sure they are good for you, for example, blueberries and strawberries are amazing fruits, but my Dad is allergic to them, so I couldn't give him those. Grapefruit could be another good one, but I personally don't like them. Apples and kiwis are also great alternatives. What is most important is to eat fruits that are fresh, that you like and enjoy, and that are not highly processed, canned, or in syrup. Try to eat fruits that are in season, for us in Texas, peaches right now are in abundance, nature is wise and usually gives us fruits per season that fit what our bodies need at that time of the year. I hope this helps.

[@marialuisadeleon2829]

Yes I have

[@LennisPerezTV]

I'm glad you have looked into it and take charge of your health. Thank you for watching.

[@vanities9484]

1. keep track of what ur eating for 3 days 2. look at how much fat you consume 3. reduce & eliminate fats, e.g. dairy, & meat 4. add more fibre to your diet

[@LennisPerezTV]

This is so helpful!!! Thank you Jo, I appreciate this so much.

[@vanities9484]

@@LennisPerezTV does boiled eggs increase blood cholesterol?

[@fshs9028]

Im gonna try it. Tnx to you.

[@rhamilton2691]

Enjoyed watching your video, some great suggestions

[@LennisPerezTV]

Glad you enjoyed!

[@rayjohn3946]

Hi, thank you very much for this video! My high cholesterol is inherited but I'm going to try what you say. Have a great evening!

[@LennisPerezTV]

Hi Ray, I hope this process helps you. Yes, genetics plays a big role but we have the power to turn off those genes with our lifestyle, especially with food. I'm looking forward to hearing more of your journey and hope you find a way to reduce your high cholesterol. Cheering you on!

[@rayjohn3946]

@@LennisPerezTV Thank You very much! I'm sort of addicted to carbohydrates so that may be a tough one.

[@LennisPerezTV]

@@rayjohn3946 you could look into replacing some of those carbohydrates for ones that are less refined and less processed with more fiber. I also don't believe in full restrictions for long periods of time because they are unsustainable. If you love potatoes, for example, trying out purple potatoes in smaller portions could be a great approach. Or if you love white bread, maybe looking into local bakeries that make whole grain breads could be another trick.

[@lauraleebenefield]

Thank you a lot I need to bring my cholesterol level down

[@Rembie]

Great video 👍🏼 My total cholesterol 7.8 I stopped smoking , Started eating fish salads drank beet juice nuts seeds chia flax everyday , and cut out all crap it was hard , but never altered my cholesterol at all after 8 weeks , I check with doctor , online blood tests , and I also have my own veri Q multi cholesterol tester , The only thing which I can think of is HDL and tryglisarides do fluctuate slightly day to day But LDL DOES NOT MOVE , so food might effect HDLand trys but not ldl But I have studied and found. That ldl is the hard one to move , and lotta people say 10-30 Gramms fibre will do that , so gonna try fibre more and phsilium fibre supplement , we shall see , I will update this comment on results in 8 more weeks Fibre fibre is way to go Physilium a great one , drink with plenty of water as it gells up in stomach, I’ve actually been consentrating on fibre for the past week, in 7 days I’ve lowered my LDL FROM 4.56 down to 2.56 in 7 days , I check with my own veri Q lipid cholesterol metre I used 5g of phissilium once a day in 2 pints of water , And have bowl of this broth Ingredients Pearl barley Pinto beans Quinoa Kidney beans Black eye peas Borloti beans Pea navy beans Baby green lime beans Sweet corn Carrots Leeks Onion Garlic Red and yellow lentils Tomato purée Turmeric Parsley 5g Phsilium powder , I also add a tin of lean steak and gravy for flavour , I’ve worked it out that I get 10g of fibre with each 300g of the broth Also special fibre whole meal slice of toast once a day with organic peanut butter and almond butter , each slice garranteed 3g of fibre And in a week , believe me I’ve been 7.8 total cholesterol for 15 year nothing moves it until I consentrated on fibre , ( unbelievable) woo hoo whalla

[@LennisPerezTV]

Anthony, that is so interesting. Thank you for sharing your experience. LDL can be a tricky one, it could be genes, or it could be different sensitivities in your own body. I hope an increase in fiber helps!

[@mjgrant1515]

Anthony 1965 thank you for the post. i got my cholesterol down with 3 months of the “portfolio diet” but then slid back into my normal eating patterns so now, 6 months later, its up again. portfolio is a bit like Mediterranean. it requires lots of solvable & insoluble fibre. psyllium is a great way to get that. i’m going to make your soup recipe because i LOVE making big batches of soup. please keep updating on your results. i need to get one of those monitors, too.

[@williamriley5903]

Will try to discipline to lower from 170 to at least 100. Also showed pre diabetic for first time ever......any additional info? No or little Sugar?

[@mommy244]

Thank u for this maam, im 31 years old and after I gave birth to my daughter I've gained weight as a result of high cholesterol.

[@LennisPerezTV]

I hope this gives you guidance to get started on this journey of making your health a priority. Let me know if you have any questions 😁

[@lindagarcia868]

I am really fit but my cholesterol is high. I'm trying to prevent being placed on medication. On 6/11/2020, Cholesterol was 277 & LDL 179. 10/21/2020, Cholesterol 274 & LDL 171, and it is still high. I also noticed that my Triglyceride and HDL went from 82 to 86. on 6/11/2020, I was told to watch my saturated fat which I did I cut down on red meat. I don't eat fast food, processed food, or eat out. What I believe I need to do is eat a lot more vegetables and fiber. I need to find a cookbook or recipes that help with tasty and to put vegetable dishes together, any thoughts? Keep in mind I'm also in my mid-50s which means as you age I believe our bodies get more sensitive. *Note: 9/2013, LDL was also high 137 and I changed my diet and lost around 30+ lbs.and since then now am a gym rat. What I need to work on is more cardio instead of just focusing on weight lifting.

[@LennisPerezTV]

Hi Linda, congratulations on paying attention to your body. I see you cook at home, which is great. I'll be curious to know if you consume dairy, that tends to be one of the main culprits for high cholesterol. If you don't, then maybe you just need to tweak your food. For tasty recipes with lots of vegetables I have a whole playlist with over 70 recipes, you can get it here kzbin.info/aero/PLfCwlubKSCOZSdQPheuKVStP6y8rRxIRo also nutritionstudies.org has a lot of recipes in there! Cardio will certainly help too.

[@ITANIUM245]

HDL high is good and is balancing the negative effects of high LDL and triglycerides

[@tamiramos5873]

I know that Hispanics have a predisposition to high cholesterol. My husband is Puerto Rican. He currently takes meds (Liptor). When it comes to me, I haven't gotten a test to see if I am predisposed or not. However, fats are not always the issue - its sugar. I stay away from trans fats. I eat fats from natural resources. I cook with Olive oil, real butter, or coconut oil. I get my meats from a place called Butcher Box. The cows are grass fed-grass finished (fed their natural diets instead of being force fed only grains and crap). Same with the diet of the animals for the pork and chicken products. The fish is wild caught and not schooled. I don't eat too much dairy. I just use heavy cream instead of half and half or real milk in my coffee. Has very little sugar in it. But I don't consume very much of it. Eliminating the foods that you suggest is basically resorting to being a vegetarian or vegan - which I definitely cannot do.

[@LennisPerezTV]

Dear Tami, I truly appreciate you sharing your experience. Yes, the Hispanic community has a higher tendency to high cholesterol. The video is geared towards a 10-day plan, but it really is dependent on everyone's bodies and preferences. I'm suggesting a mostly whole foods, plant-based eating, not specifically vegan or vegetarian since this is not going to work for everyone. As you mentioned, you know you cannot do it. Also, good for you for sourcing your food from as close to nature as possible. What is fed to animals in mass production is also toxic and is creating all sorts of health issues for people beyond cholesterol. Keep on doing what works for you and keeps you healthy. Thank you again for sharing!!!

[@blessinginyang2777]

Thanks learn alot today

[@HAPPYSTUFFANDFLUFF]

Great information Lennis - thank you.

[@LennisPerezTV]

My pleasure!!!

[@johnnyflores1978]

My LDL is 152 Total is 226 triglycerides 107 HDL 52 my Non HDL is 170 started eating better after eating bad for a few months my moms is lower than mines so it doesn’t run in my family eating well is key as well as eating healthy fats i also take ashwaghanda to help i also take physillium hulls fiber

[@qclicks_5646]

I have cholestrol ..how i can reduce ?? i tried alot but still keep same level.. if genetic what i would do??

[@LennisPerezTV]

Dear Q, please check out the information in this video: kzbin.info/www/bejne/h6eYpZSPrrV4nrc you got to get the right tests done and get to the root cause of it.

[@derinadepetoye1887]

I went to go get my blood and then we left and after 4 days later our doctor called and he said my cholesterol is high so I have 5 months to lower it or I will get diabetes😢😰😭

[@LennisPerezTV]

Der, thank you for sharing, I highly recommend you visit a nutritionist that can look at your results and share some insights as to how to adjust your eating plan to help you reduce your cholesterol and risk for Diabetes. Wishing you much success on your health journey.

[@j.p.4658]

You better go to another doctor.

[@chundrassenmahadoo8063]

Very impressive. Thanks lot.

[@LennisPerezTV]

Glad you liked it!

[@vidachapple7989]

For those with high cholesterol as well as diabetes start eating pear twice a day and drink plenty of water with apple cider vinegar in it. You do that fist thing in am then mid afternoon. Elimination of your red meat and shell fish such as shrimp and processed food during these two weeks is essential.

[@LennisPerezTV]

Thank you for sharing your experience Vida.

[@rahel1811]

why apple cider?

[@sonzswtsoundz]

Can we have lemon instead or does it have to be ACV? Thank you for your comment

[@acydx7314]

Thank you for this.😀😀😀

[@heidydejesus8673]

Hello Thank you so much for the information. Does oat bran is good to fight cholesterol? What about olive oil? Thank you so much.

[@LennisPerezTV]

Hi Heidy, thank you for commenting and asking your question. It depends on your body. Oat bran has a lot of fiber which could help you, but depends on the quantities you consume and how your own body process macro-nutrients like carbohydrates. Regarding olive oil, again it depends on the quantity and the source. If you buy high quality, minimally processed olive oil, a tablespoon a day could be ok, but again, depends on your body. In general, when you are trying to lower cholesterol you must look at your fat intake consumption, and oil is exactly that, fat. Experiment and see how you feel! Wishing you much success.

[@muhammadmizanfarazi9389]

Thank you very much. Very helpful Vedio

[@LennisPerezTV]

Glad it was helpful!

[@sadiaomar3781]

Thank you so much for this wonderful advice thanKs and godbless,..

[@VeronicaDiPolo]

Great tips!

[@anothercitygirl]

Hi, I'm 24, 164cm-50kg and my cholesterol levels are at 233. Also in my blood test ALT levels were super high. I don't drink alcohol at all, only once a month and sometimes once every two months. Also I avoid meat and eat it like twice a week, so don't exactly know what is causing the high cholesterol. I have had high cholesterol for 3 years now, and I know that there is history of high cholesterol in my family, but normally it is at 209 but this time it came out at 233. I do like eating bread, so I think maybe it is coming from there? I don't eat fried foods or meat but usually eat bread. Do you think maybe my ALT levels have something to do with my cholesterol? Will try eliminating bread from my diet and see how it goes.

[@LennisPerezTV]

Hi Florencia. It sounds like you do have a genetic pre-disposition. Do you know what your HDL/LDL levels are? Only looking at overall cholesterol won't really give you the full picture. HDL is really important, especially if you can have a number higher than 40-50. LDL we try to keep it under 100, and then we look at the combine number. Is the bread you are consuming made with dairy products like butter, or eggs? Eggs & dairy are two main sources of cholesterol in people's diet. I would also look at who processed is your bread, if it is made with whole grains versus bleached flour, your body will process it completely differently. May start tracking your food to see exactly how much oil, protein, carbohydrates and fat you are ingesting in a week. A big picture will give you better guidance than just looking at it one a day-to-day basis. I hope this helps.

[@ALINZANENTERPRISEKangkarPulai]

Same with me, please avoid bread, eat only whole grain bread

[@multiculturalcouple]

Hi, were the same but I’m 29 164cm-52kg I don’t drink alcohol neither smoke. I just recently found out I had high cholesterol level this month it all started after I kept eating at a convenient store for straight one month. I regretted it so much bcoz I was lazy cooking for myself since my husband started working. And sad part is we have family history of high cholesterol seems it will be forever in me!😐I cannot drink my favorite brown sugar milk boba anymore high LDL sucks!🥺

[@markanthonyestrada5518]

yes i have

[@weirdartsociety]

Great. I’m gonna do this

[@saurabhchopra9356]

Hi .. First of all your video is very good..Actually, I have my triglycerides is 227 amd LDL is 155 and total cholesterol is 248..Shod I concern with my doctor..or do some chaneges in lifestyle for 10 days?

[@LennisPerezTV]

Definitely consult with your doctor and if possible a certified nutritionist/dietitian to look more closely at your overall health. Lifestyle changes do have a big impact and if you consume a lot of dairy and/or red meats, plus oils and fried food, this could be the reason for your blood numbers. The 10 days is a guide for those who want to look into food and lifestyle as an alternative to medication.

[@saurabhchopra9356]

Thanks so much..

[@lot922]

Hi, i am diabetic and because of that my cholesterol goes up. What treatment do i need? What food do im going to eat?

[@LennisPerezTV]

Dear Lot, because of your diabetes, I recommend you reach out to a dietitian or nutritionist to create a plan that works for you. Low glycemic index foods, high nutrient dense foods are a good place to start, check out the ANDI nutrient guide to get an idea of the nutrient density of the foods.

[@Cookingeasychannel]

Good day Lennis! As I observed all foodsin the supermarket have total fat. So are we going to eliminate all these? Or just choose the food that has a lower fat content? What is accepted total fat content of food to be consumed for people with high ldl genetically predisposed.I’d love to hear your answer.

[@LennisPerezTV]

Hi! Thank you for sharing and asking this question, so if you look at processed foods, yes, they all have fats, the idea is to reduce the consumption of pre-packaged/highly processed foods, so it is best to do most of your supermarket shopping on the outside aisles, especially the produce section, and minimize products from the center aisle. Things I typically get from those central aisles are brown rice, different herbs, and maybe nuts if I am eating some of them. It takes time to understand what will work for you. Hope this information is helpful.

[@anthonyobermier8191]

Cholesterol shouldn't be your worry. Sugar is what you should avoid. I went keto and blood pressure dropped from 145 over 90 to 109 over 69. Please explain why?

[@LennisPerezTV]

Hi Anthony, it really depends on your body, epigenetics show how each one of us is different and unique. There are many things you shift when you go Keto that can help, as with any "diet" that recommends eliminating highly processed foods, sugars (yes they are terrible for you), and add more whole foods. You probably consume a good amount of fiber now that you eat this way, but I've also seen many try keto and their cholesterol gets worse. At the end, you have to follow what works for your body and listen to it. I can't process fats and eating large amounts of meat (which I used to do) leaves me lethargic and gives me heartburn, you may be the complete opposite and feel energized and amazing. That's great! Thank you for sharing your experience.

[@edwardohurtado2789]

I read that avocado, and asparagus is one of the best food to lower lol.

[@LennisPerezTV]

Hi Eduardo, it really depends on your body and how it process that fat. Overall, avocados are considered good fats, but how your own body may process it may be different. Asparagus is high in fiber and could be helpful for you.

[@28GG]

Nah, eating one avocado a day for keto diet and my tryglic were 400 :(

[@08Sutapa]

Haha. Just how I eat a plant based diet on a regular basis and yet developed high cholesterol. What works for me may not work for another person.🙂

[@salesmanagernow18]

@@08Sutapa Have you had your thyroid checked? If it is low functioning you may not be able to eliminate cholesterol well.

[@duncanmacleod2136]

@@28GG I don’t think keto is very healthy.

[@lilitbayatyan2543]

Hi dear Lennis my mom `s cholestrol is 7,4.She eats oatmeal,tomatoe, some apples,choklate yogurt,a little bread with cheese.She is not so fat,but she works in a sewing fabric and she sits long.Please help us to know the reason of her high cholesterol.Thanks

[@LennisPerezTV]

Lilit I'm not sure what 7,4 means. My apologies I can't really answer you, hopefully your Mom can get a bit of movement (starting with walking for 20-30 minutes a day, maybe do it in 5 minute breaks? or 10 minutes before work and 10-15 minutes after? Wishing you and her much health.

[@lilitbayatyan2543]

@@LennisPerezTV thanks dear Lennis.You know they are in Russia and doctors say so I dont understand much about madcin.I just want to help my mom ,she had a brain operatsion 8 month ago and she has health problems .

[@Crystal-45369]

What are good fats to eat or cook with?

[@LennisPerezTV]

Good fats from plants are: avocados, coconut, and a variety of nuts. I hope this helps!

[@Crystal-45369]

@@LennisPerezTV Yes it does I've been using coconut oil unrefined in my coffee (keto) but then stopped bc I was afraid it would affect my heart in a bad way.

[@ElizabethSampson]

Great information! Thank you for sharing!

[@LennisPerezTV]

I'm so glad you found it useful!

[@aminchouhan4324]

hi hello i have also high chlesterol how can i reduce what foods to avoid to lower cholesterol and what foods help lower bad cholesterol.

[@LennisPerezTV]

Hi Arcely, normally friend foods, dairy, and fatty animal protein increase cholesterol. Mix in some colorful vegetables (green/purple/yellow/orange) in every meal you eat. Eating vegetables and whole grains are great ways to reduce cholesterol and give your body the nutrients it needs. I hope this helps.

[@mpagrawal4781]

My total cholesterol 223, ldl is 149, hdl is 41 and triglycerides is 165, Please advice.

[@LennisPerezTV]

Thank you for watching the video, I hope the tips I shared in there will help you take control of your cholesterol.

[@abhisiktarath9629]

Mam i am 26 year old female.i have recently tested my blood cholesterol level and it came out as Triglycerides-105 mg/dl Ldl-182 mg/dl Hdl-67 mg/dl Total cholesterol -271 I am completely against medicines for achieving something which i can do on my own.i figured out the culprits behind my elevated levels of cholesterol could be stress dairy(alot of dairy) chocolates and sugar intake. Mam will i be able to reduce it with excercise and diet?

[@LennisPerezTV]

Hi Abhisikta, have you spoken with a nutritionist? They can help you prepare a plan that is more natural. Exercise and diet changes could help you, but I recommend you work with a nutritionist or licensed dietitian to create a plan that will work for your specific lifestyle, body and genetic make up. Dairy has been one of the main sources of cholesterol for many, so it is good you recognize that. Stress could also be managed through mind practices such as meditation. This video shares recommendations that work specifically for myself and my family.

[@angiebone7999]

Excellent. You got to the point as fast as possible: the foods, what to eat and not to eat. I will try asap and also with less sugar products and more fiber, I will lose weight. Thank you so much. Stay well and safe. Check back in ten days.

[@LennisPerezTV]

Thank you so much Angie, I hope this is helpful for you. Please listen to your body as well, reducing processed foods and sugary foods is going to be a great starting point!

[@basimahabdullah1668]

Thanks will join the master class.

[@gwenscott206]

What kind of milk can we have? Coconut or almond

[@LennisPerezTV]

You can try both, see which one you like best and also check how your body reacts. We normally use coconut milk that I make at home with shredded coconut, no additives or anything. It is really easy to make. Thank you for watching!

[@its_me_Vera]

Hi Len! what were the fruits and vegetables you eat? So, you did blood test after 10 days on high fiber?

[@LennisPerezTV]

Hi Vera, I ate lots of leafy greens such as chard, kale, spinach, bok choy, I also included fruits like apples and oranges and mangoes. I ate brown and black rice, beans (homemade no added oils), other veggies like asparagus, broccoli, cauliflower, etc. I included flaxseeds and chia seeds in my meals, I change my diet to be very strict 10 days before my scheduled blood work to play and see how my body responded, I was amazed by the results! It is a lifestyle change though, we have to look into how to make this sustainable long term. I hope this helps

[@its_me_Vera]

@@LennisPerezTV Thank you so much for sharing Len. 😘😘🙏 now I know I have more options on what to eat. I have dizzines taking statin. Cant wait to be free of it. I hope following your tips going the speed up lowering my cholesterol. Wish me luck... Much love 💖💖

[@LennisPerezTV]

Wishing you all the best and very healthy, long life!

[@its_me_Vera]

@@LennisPerezTV thank you so much. Wishing you healthy and happy, long life to you too!

[@DANAWORLD]

@@LennisPerezTV I got high ldl I ate now vegetables boiled and grilled chicken meat is it oki? White beans,zucchini I stopped biscuit chocolate cakes my question is about coffe?can I drink it with soya milk ?what about red meat? I must cut it

[@trumpwon8972]

Thank you sooo much for this! Great video.

[@LennisPerezTV]

Glad it was helpful!

[@oslynreynolds9730]

Thank you for sharing.

[@LennisPerezTV]

My pleasure, I appreciate you watching! I hope this is helpful.

[@bessiehardin9028]

What is the best cooking oil

[@LennisPerezTV]

It really depends on what you are doing. Some people recommend coconut oil but we are allergic to it. We use water/vegetable broth for cooking and only use olive oil for salads, etc.

[@jadonmejia3278]

I'm just a 19 years old M but i have an high cholesterol level of 300. I do admit that i love fatty foods, meats, sugars etc. And i'm 220 lbs standing at 5'8. It was my first blood test and my cholesterol, sgpt and uric acid are high. My doctor recommended to use statin and other medication for my complication. Now i'm using statin while doing a fruits, vegetables and fish only diet along with 1 hour brisk walk since my doctor recommended it. And tbh my mental health depleted starting when i saw the blood test results while i'm young and my will to normalize everything is strong but i can't help my self to worry about the results 1 month later(my doctor said we will have a bloodtest after 1 month) My question is once my cholesterol is lowered like around 100-150 i know i have to maintain what i achieve and don't return to my poor diet but can i stop taking statin? I just want to know your opinion since i know that my, doctor is the only one who can answer it.

[@LennisPerezTV]

Dear Jadon, you are so brave to start looking into your own health at such a young age, it is very smart for you to work on this now! Adjusting your lifestyle to eat more foods that nurture your body is the right step. Someone in the comments here shared that he stopped taking medication after switching his eating habits and his doctor approved. It is possible to do, I would suggest you continue to monitor it and watch a few documentaries like Plant-Pure Nation and Forks Over Knives where they show how doctors were able to reduce the number of meditation or even eliminate them from their patients once they adopted a healthier lifestyle. You are going to do great! Cheers to a long healthy life :)

[@jadonmejia3278]

@@LennisPerezTV thank you for the encouragement😭 btw, i'm high in uric acid, cholesterol and sgpt. My, doctor said i need to take the medicine for now to help lower the numbers but my diet is my problem. Is it okay if i use a low iron diet? Like i focus on citrus fruits(orange) and apple for my liver and uric acid + lemon water. For my cholesterol i avoid any red meat and changed it to either fish or vegetable dishes but with rice since it also helps my liver(i read it on google) and for my uric acid i avoid organ meat, seeds of any plants like eggplant. I don't need iron on my body right now? If i decided to eat tofu for my iron it could lead to higher level of my uric acid.. Basically my food is breakfast : fruits(banana, apple and oranges) Lunch: 1 cup of rice and either fish or vegetable dishes Dinner: either my leftover on lunch but no rice or just fruits again☹️ I don't know if my diet is complete or not.

[@mariewinter8869]

@@jadonmejia3278 Hi i had to research what foods are acceptable for lowering my cholesterol and keep my glucose stabilized. So i can definitely say for your high Uric Acid drink plenty of water. Water helps the kidneys flush the uric acid. And in addition your diet should eliminate high purine foods. Just look that up online. White rice is considered a high glyemic index food. So i instead will eat brown rice but keep it at a recommended portion. What i do as far as meals are concerned. I love lentils and different beans so i make one type of bean and incorporate that with lots of vegetables and make a bowl always adding fresh chopped garlic, kale, Collard greens, onions , Brussel sprouts, cherry tomatoes, sometimes tofu . My breakfast consist of oatmeal and berries. That will keep me full till lunch. When i get hungry in between meals i eat more vegetables, or snack on nuts such as almonds and walnuts unsalted. I keep my list of foods i should be eating on my fridge. And have a reminder in notes on my phone. Also i only drink water and also Turmeric & ginger tea with sliced fresh ginger and a natural orange slice. My tea i make myself i know its healthier with no added sugars. Also i have researched recipes that are only healthy. That way i won't get bored with the same thing. And to be honest i feel great eating healthier foods. There is also my daily morning walks and my evening cardio bike riding.

[@soniawint2756]

Thanks for this information. I will continue t watch.

[@LennisPerezTV]

Awesome, thank you!

[@jaytrader3119]

Wow who knew that cutting out fat completely from your diet could lower cholesterol...

[@LennisPerezTV]

Jay, this is meant to be a way for people to test their own bodies, yes I cut fats completely for 10 days and it led to the results I was looking for. I then started to introduce small amounts of good fats into my meals (flaxseeds, avocados, coconut) and I've been able to maintain healthy levels of LDL. It is when we eat them in excess for our own/unique bodies that cause problems.

[@camillekok6836]

@@LennisPerezTV Hi Lennis, this year working at home due to Covid 19 in society, consumed more dairy products, lack of exercise, I'd try to follow your advice. But how can you know you dropped the LDL in 10 days, did you go check your lab right after 10 days diet? Could you share your number before and after, such as total cholesterol, LDL,HDL and triglyceride? Thank you so much for your video. My total is 264, LDL 182, CHOLESTEROL/hdl 4.7, PCP wants to put me to statin med but I'll ask him to wait and see my diet change and/exercise could drop to ideal level in 3 months. 🙏🙏🙏😇😇😇God bless you!!

[@LennisPerezTV]

Hi Camille, congratulations on taking charge of your health. I did this experiment between 2016 & 2017, my total cholesterol in 2016 was 204, I didn't change anything in my lifestyle until 10 days BEFORE I had the bloodwork appointment, my total cholesterol in 2017 came down to 108, my LDL went from 125 in 2016 to 43 in 2017, my HDL went from 66 in 2016 to 43 in 2017. My triglycerides were always within range, 99 in 2016, 109 in 2017. I recommend you watch the documentary PlantPure Nation as well. They did extensive testing in a community in the US taking blood samples on the first day of their lifestyle change and after and found an improvement in the bloodwork for everyone that participated. Wishing you all the best on this journey, find a team to help you and definitely speak with a nutritionist as well as your PCP.