Lowered all numbers in 6 months with diet and exercise
I was pretty worried about the numbers in November. My doctor was not as concerned, as I did not have any pre-existing heart conditions, but as a recovered alcoholic and ex-smoker, I know that I've already cut years off my life, so I decided it was time to make some changes.
I began to track my calories and macros using LoseIt. I kept Saturated fats under 11g per day, most days under 10g. Added sugars were out the window. After a few months, I began allowing myself one dessert each week on Saturday nights, but otherwise there are no sweets in my house. If I want something "sweet" I eat sugar free jello with a little bit of fat free whipped cream. I switched my bread out with keto bread, and I also pushed my fiber way up, sometimes 30-40g per day. No more regular cheese, only fat free cheese. No more chips, only almonds and occasionally some pretzel chips. No more red meat, only turkey, chicken and fish. Other major contributors were old fashioned oats, lots of beans and vegetables, fat free cottage cheese, and 0% milk.
Exercised 30-40m per day, four days per week (not counting 10k+ steps 3 times per week while in the office).
As of today I have lost 42lbs since the first test.
I understand the LDL is not quite where I want it to be yet, but it did go down, and that's trending in the right direction. I'm hoping to see even more improvement at my yearly physical in November.