Blog · February 13, 20205 Steps to Optimize your Cholesterol by Dr. Mark Hyman View this post on Instagram If your doctor is concerned about your cholesterol, you will want to use these seven strategies to optimize lipid levels and your overall health: Get the right cholesterol tests: You must check for particle size and particle number by asking your doctor to do a particle size test. Other cholesterol tests are outdated. A regular cholesterol test won’t reveal particle size. The tests to get are either an NMR Lipid Panel from LabCorp or the Cardio IQ Test from Quest Diagnostics. Insist on one of these tests. They are the only way to know what’s really going on with your cholesterol. You want to see results that show lots of safe, light, fluffy, big cholesterol particles. You do not want to see small, dense, artery-damaging cholesterol particles. Check for metabolic syndrome or diabesity If you have small LDL and HDL particles or high triglycerides (over 100), you probably have metabolic syndrome. If your triglyceride-to-HDL ratio is over 2 you also likely have diabesity. Ask for a glucose-insulin challenge test or an insulin-response test. Most doctors don’t do this test for insulin; they only check glucose. It is performed by checking your glucose and insulin after fasting. Then you drink a 75-gram glucose drink and your insulin and blood sugar are measured again at 1- and 2-hour intervals. You should also ask your doctor to check your hemoglobin A1C, which is a measurement of your blood sugar control over the last six weeks. If it’s greater than 5.5 percent, you may have metabolic syndrome. Eat a low-glycemic load diet. Besides healthy fats, focus on a high-fiber, plant-based diet with lots of phytonutrients and omega 3 fats. That includes lots of non-starchy veggies. Consume plenty of good-quality protein found in beans, seeds, nuts, and high-quality, sustainably raised or grass-fed animal protein. Exercise regularly. Studies show consistent, regular exercise can optimize cholesterol levels. Focus on quality sleep. Optimizing blood sugar is just one of the numerous benefits of eight hours of sleep every night. Practice good sleep practices: Turn off the TV and Internet a few hours before bedtime. A post shared by Mark Hyman, M.D. (@drmarkhyman) on Feb 6, 2020 at 8:56am PST Share this:TweetLike this:Like Loading…
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