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My LDL Plan



Article posted by Sherri Sacconaghi, on August 21st, 2012


I am always one for a challenge. Especially when it comes to improving my health or fitness. So when I received the test results from my latest physical, I said, game on.


Although not perfect, I do have to admit my diet is pretty darn healthy. A lot of leafy greens, organic fruit, beans and wild fish. Yes, I do have a sweet tooth that can only be satisfied with dark chocolate but like I said, I am not perfect. I love to exercise and make it part of my daily routine so I’ve got that important cholesterol lowering piece covered.


When my doctor called last week with my latest cholesterol test, alarm bells went up. Although my HDL (good cholesterol) is great, my LDL (bad cholesterol) was high. What? Me? I was surprised, and frustrated, and confused.


I know, this is hardly a catastrophic diagnosis but I really let it get to me. All my friends had to hear me rationalize how this could be possible. Of course the test was wrong, I was dehydrated, I did not fast, etc. They all found this very entertaining.


I come from a family with high LDL. My parents just chuckled and said “sorry about that” My doctor said to stop stressing out, that my family history gives me little control over this. Well we will see about that.


Just for fun, I am going to experiment with myself as I would with a client. For the next few months I am going to make small changes to my diet and see if I cannot just bring that bad cholesterol down a few points. I am a believer that food is the first line of defense in these situations so here is my plan.


  • Increase Soluble Fiber in my diet by 5-10 grams a day. Soluble fiber is fiber that breaks down in water and helps flush your system. These include oats, lentils, apples and citrus fruits. Research has shown that adding just 5-10 grams a day can lower LDL by 5 points.

  • Decrease saturated fat. I don’t eat meat and that is where most Americans get their saturated fat. But I do admit, my higher fat dairy consumption has increased this summer (can we say Ice cream). So lower fat options or perhaps no dairy for a while.

  • Increase Healthy Fats. Increasing healthy fats chocked full of omega 3’s is an easy thing to do. Olive oil, nuts, flaxseeds, avocado. I love them all and I plan to love even more over the next few months.


For those of you looking to lower your bad cholesterol there is so much you can do. My plan is just the tip of the iceberg. Would love to hear from some of you about how you successfully lowered your cholesterol using diet and exercise.


Wish me luck, I will report back by the Holidays.


Posted by: Sherri Sacconaghi
Certified Health Coach and Personal Fitness Trainer
Ph: 503 621 7549
This e-mail address is being protected from spambots. You need JavaScript enabled to view it This e-mail address is being protected from spambots. You need JavaScript enabled to view it

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