tortoise
Wild Hare
You'll get the most benefit from changing the type of oils/fats you use, reducing your overall inflammation (via reducing sugar), and increasing your HDL (via reducing sugar) IMO. The LDL particles were are concerned about for health risks are the small particles that carry oxidized oils that the body can't use. These lodge in inflamed endothelial walls and cause problems. The problem is two parts - the oxidized oils stuck in LDL particles and the inflammation.
A big thing we can do is to switch to oils/fats that are not easily oxidized. The easiest way to remember is hard fat = good, liquid oil = bad. There are 2 exceptions. cold-pressed, unheated olive oil is good, and cold-pressed avocado oil is good. Avocado oil is more stable than other liquid oils and tolerates heating with less oxidation than others. It's also expensive.
Coconut oil, butter and any fat you can save and render will be the least expensive ways to switch to stable fats that don't oxidize easily. It takes time for your body to get rid of the oxidized fats already circulating in your LDL.
Going low carb will increase your HDL cholesterol. Some people see an increase in LDL too, but that's because the body is using fats for energy and is TRANSPORTING them. That's the large LDL particles. They do not represent increased risk.
Going low carb will reduce your insulin which reduces sodium retention which reduces fluid retention. If you can reduce your insulin you can lose a lot of weight right away which is encouraging. (and it totally counts) but you will "regain" it if you slip up and increase your insulin. ... and lose it when you get back on track and get insulin down. I retain 4 - 6 pounds of fluid when I eat poorly! Larger people retain/lose more. If you feel dizzy or unwell when going low carb, increase sodium consumption. 5 grams a day is pretty normal on a true keto diet. Easing into low carb is recommended whenever possible.
A big thing we can do is to switch to oils/fats that are not easily oxidized. The easiest way to remember is hard fat = good, liquid oil = bad. There are 2 exceptions. cold-pressed, unheated olive oil is good, and cold-pressed avocado oil is good. Avocado oil is more stable than other liquid oils and tolerates heating with less oxidation than others. It's also expensive.
Coconut oil, butter and any fat you can save and render will be the least expensive ways to switch to stable fats that don't oxidize easily. It takes time for your body to get rid of the oxidized fats already circulating in your LDL.
Going low carb will increase your HDL cholesterol. Some people see an increase in LDL too, but that's because the body is using fats for energy and is TRANSPORTING them. That's the large LDL particles. They do not represent increased risk.
Going low carb will reduce your insulin which reduces sodium retention which reduces fluid retention. If you can reduce your insulin you can lose a lot of weight right away which is encouraging. (and it totally counts) but you will "regain" it if you slip up and increase your insulin. ... and lose it when you get back on track and get insulin down. I retain 4 - 6 pounds of fluid when I eat poorly! Larger people retain/lose more. If you feel dizzy or unwell when going low carb, increase sodium consumption. 5 grams a day is pretty normal on a true keto diet. Easing into low carb is recommended whenever possible.
That comes in a mix for people now?
🤪 
Get rid of mirrors!
