u/MagicNights

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I was feeling sluggish for a few years and then back in April I got my blood work done and found I was pretty close to high LDL. With my family history of heart disease, I started reading up on what this means and how to make changes to avoid the American healthcare (or lack of healthcare) system for as long as I can.

So I slowly worked my way up to follow Dr. Michael Gregor's 'Daily Dozen' list/app and other recommendations (re: antioxidants) from his Nutrition Facts website.

Making the switch

1st month: Ate leaner meats (mostly chicken breast) and added 1-2 servings of beans a day in lieu of fatty meats/poultry/fish.

During the first month I realized how satiating beans are.

2nd month: moved away from eating eggs and leaner meats to pan seared tofu instead.

3rd month: more variety of greens (arugula, spring mix, spinach) increased antioxidants (green tea + 1/3 tsp amla powder, frozen blueberries after lunch) and healthier snacks: walnuts, dried mango, beets, dried mushrooms.

I still take 1-2 fish oil pills every day and eat a yogurt (low/no fat w/ little to no added sugar) every other day, so I'm not exactly vegan.

For the longest time I was big on lean meats and protein and a somewhat Paleo diet, until I made mentioned changes.

Meal examples

If I don't skip breakfast, I have some steel cut oats that have pumpkin seed and flaxseed cooked into the mix along with some blueberries.

I sometimes skip breakfast and if I do, I have a larger sized lunch of bean chile, greens w/ nuts and seeds as salad toppers and hummus on whole wheat bread.

Dinner is two whole wheat wraps of pan seared tofu slices (usually marinated with soy sauce, garlic and ginger), greens + flaxseed, hemp seed, and/or nutritional yeast.

Supplements

Daily multivitamin gummy, vitamin d gummy, Brazil nut every other day or once a week, cholestoff (plant sterol), 1-2 pills (low dose) of psyllium husk, tumeric, CoQ10 every other day. I read that taking supplements with meals boost absorption, with some exceptions like iron - so do your due diligence.

Weight Loss

Also lost (175 lbs -> 167 lbs) and had improved or stagnant performance in the gym and on my 2-3 mile runs, maybe from increase dietary antioxidants leading to better joint recovery, over the 3-month period. I think I lost mostly fat. My face also looks a little leaner. I do feel more agile now which is motivating to keep on the dietary changes.

"Opinion & my experience*

First three weeks or so were toughest. Increased restroom frequency, bloating and gas, then it tapered off and things came back to normal. They say as you move away from meat to more plant-based sources of protein like beans and derivatives of beans, the gut microbiome takes time to change which may have something to do with those symptoms I experienced.

I feel better now (less ache in joints, less anxiety) and that made it worth it to continue on. Almost daily - I watched vegan / plant-based cooking stuff on YouTube to get more variety in my meals, and nutrition facts videos to stay motivated and keep learning. Here's the bean chili recipe I somewhat followed - https://youtu.be/yFPtBP7yTuk but I would put 6 tablespoons amounts of flaxseed in the mix + quinoa towards the end to take up the remaining moisture. I make big batches and have enough for one meal a day over 2 weeks.

Get lots of spices to vary your dish's flavor. Go with Italian seasoning or Peruvian seasoning or spicy taco powder when you get bored of soy/ginger/garlic tofu.

I did most of my shopping at Costco since they have affordable options like those Damascus lavash wraps, arugula and spring mix by the pound, dry roasted shiitake mushroom snacks, dry roasted edamame snacks, firm tofu 4 brick pack, walnuts, almond milk, frozen broccoli, frozen organic blueberries, etc. I'm not a Costco shill, just appreciate their inventory and price.

Disclaimer - I'm not saying this is going to work for everyone or you should or shouldn't take a statin. I know I'm likely not adding anything new to the discussion, just wanted to share my results and process for anyone on the fence. I do say - talk to your doctor, get your allergy test done, and get blood work on nutrients and deficiencies before you significantly change up your diet.