| | | Welcome to the board
Given your numbers, I have a few suggestions
HDL 39... I have had success raising that number to nearly 80 by performing 24 minutes of HIIT daily. Get on a stationary bike and warm up for 4 minutes. Then 2 minutes all out and 2 minutes of a lighter pace. Repeat that 5 times. The goal is to get to your heart rate max (220-age). Now, as with all exercise programs, consult your doctor....
LDL 165, Triglycerides 118. For me, these numbers suggest your LDL pattern is not favorable. (SDLDL) You can get the ldl nmr test or ldl particle test to be sure. What ever the numbers, I believe they can be improved by eliminating fructose from your diet. Aim for 15gms daily or less. Count your sugars and divide by 2 to get fructose. Normally, I suggest using glucose, but given your diabetes, you need to avoid sugar. As for fruit, limit yourself to an apple a day and no more.
Low Fat, high fruit is the exact opposite of what my research suggests. I am high fat and high protein myself and have carbs to meet my exercise regimen (weight gain, muscle recovery). I try to keep my fructose under 20gms daily. Embrace fat (olive oil, nuts, avocado) and minimize carbs! I also recommend daily chocolate... Ghiradelli 100% dark baking chocolate (all fat, no carbs).
As for alcohol, I suggest avoiding it completely until your triglycerides are under 50.
You asked!
Some interesting LDL info
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