Stinting Lipids Without Statins (II) - Resources

In this 2nd segment of the series on my journey stinting lipids without statins, I list below the main set of resources I used to achieve my own outcome. From the mundane to the complex - I hope this list becomes a good collection worth referring to. I'll add to it as I remember them, so do return.
 
Reference material:

1. Sugar Busters! Cut Sugar to Trim Fat - brought clear understanding of how carbohydrates & sugars metabolize. This book helped me pick the right foods.
2. The Daily Plate - Now a Livestrong property - this site has a very rich database of foods, e.g. you don't have to guess the breakdown of samosas! It helped me keep a close track of my calorie intake - I only used this for three weeks - after that I knew. [Update: MyFitnessPal site and their apps for iOS and Android may be the modern day alternative].
3. The Glycemic Index - A reference site to determine the glycemic index and load of common foods.
   
4. Roasted Gram - भुना चना - (black chickpeas roasted) A snack with glycemic index of 31. If consumed with the husk it may provide dietary fiber too. Nutritional info is available here.
5. Kidney Bean White (Phaseolus vulgaris) Powdered - when given with a starchy meal, has been shown to reduce the subsequent rise in blood sugar levels of both healthy people and diabetics. I have a story to tell you - this thing really works! I only used it for about 2 months after which I did not feel the need. This is also available in capsule form under the amylase inhibitor category of nutritional supplements.
6. A balanced multi-vitamin - I have been using is Vitacost Synergy GlucoPower Multi-Vitamin. This composition adds botanical extracts of pomegranate, bitter mellon, turmeric, etc. to aid in diabetic health. Choosing a vitamin can be tricky - this product was recommended and I've not experimented.
7. Essential Fatty Acid (EFA) - I saw my Triglycerides go up during one period when I reduced taking EFAs. I brought it back into my regimen after that to restore levels. I use the Mega EFA® Omega-3 EPA & DHA, I have also tried Krill Oil, Flax seed oil and plain fish oil - I finally settled on this variety. Note: the fastest way to drop triglycerides is to drop some pounds and keep them off. And Finally the main component:
   
8. Niacin - Vitamin B3. Heavily researched, published but poorly promoted, IMO because no one can really make money on it. In order to add value, pharma has come up with a) non-flushing niacin; b) slow-release niacin; etc. so they can charge their preferred prices. I have exclusively used the regular Niacin from Vitacost.

Let me add a few links to reading material that I found useful:
1 - Niacin (Vitamin B3) Lowers High Cholesterol Safely. Orthomolecular Medicine News Service, September 30, 2005. A PDF is also available.
2 - See what the American Heart Association says about Lipid-Lowering Therapies (scroll to the middle of the page) - a must read for anyone considering niacin therapy.
3 - While you are at it read what Mayo Clinic has to say about Niacin 

In my next post, I'll walk through the variables that caused my trajectory on the lipid chart - while mine is just one data point - the observed cause and effect may be indicative of a valid correlation.

Caveat Emptor: Notwithstanding anything you read anywhere, your doctor should have the final word. As mine does for me.

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Header Photo: Sunset in Bodega Bay - April, 2002.

Stinting Lipids without Statins - I

My ongoing campaign to rein in my lipids started soon after I turned fifty when the results from a routine lipid panel and fasting glucose blood test indicated numbers on the wrong side of the borderline. My primary care physician ('PCP') raised the flag, prescribed statins and admonished me to bring about changes to my life-style.

My lipids from April 2007 to August 2013 are shown below:

(click on the image to enlarge).

Between Nov 2007 and August 2013, take a look at the fasting glucose chart:

and the HbA1C chart:

In particular, notice the starting values on the left of the chart - clearly not ideal and heading the wrong way.

To top it off, I was also showing signs of pre-hypertension with my pressure hovering around 140/90 and rising. So, I was dealing with a three pronged situation - pre-diabetes, pre-hypertension and a brewing cholesterol problem; together a potent recipe for heart disease.

I asked my Primary Care Physician (PCP) to allow me 6 months to bring about changes and he agreed to retract the statin prescription and ordered me a fresh lipid panel test 6 months out.

You can tell from the charts that my initial attempt to rein in my lipids and fasting glucose levels failed miserably. I should add, throughout those 6 months I was feeling confident of being able to control my numbers strictly through the exercise regimen, yoga, and dietary changes I was making. My PCP appointment of Nov, 2007 was not a happy one. Though you'll agree that the statistics from Feb 2008 were exciting - that large drop in Triglycerides!
 
In the next several postings, I will take you along my journey. Identifying all the resources I used along the way, how I used them, and the results I continue to see - without the use of statins. What you'll see is just one example of what is possible. I must state that this is not a prescription but just one person's result - your own result WILL vary. I have kept my PCP in the loop at every stage and if you do decide to embark on your own statin free journey, keep your PCP informed of your proposed regimen - and ideally get his support.

NEXT: List of resources used so far - drugs, dietary supplements, books, web resources, etc.


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Header photo: Sunset in Monterey near Lone Cypress