Posted by theanonymousone 13 hours ago
Cutting saturated fat to under 15g per day and increasing intake of viscose fibre (e.g. beans) will reduce your LDL particle count in a few weeks, which reduces your CVD hazard ratio. You can measure your LDL and look up the papers yourself. Statins will reduce it a lot too (potentially with side effects). Replace solid fats like butter with liquid fats like olive oil.
Literally any amount of regular exercise, including walking, will decrease CVD HR. The more the better (up until quite a large amount e.g. professional athlete). The more your heart is steadily pumping during exercise the better. Every bit helps reduce CVD risk. Movement is medicine.
For the love of God do not smoke. Literally one of the surest ways to die a horrible death. Stopping smoking reduces CVD risk by a large amount.
Do not give yourself diabetes by eating vast amounts of sugar. If you are doing this, stop. Not having diabetes decreases CVD risk.
Other factors you probably can't change so focus on these.
Doctors, if I got anything wrong please correct me.
Not eating vast quantities of sugar is good advice, but it's not the direct cause of T2 diabetes. The best evidence suggests that T2 diabetes is caused by the accumulation of fat in the liver and pancreas. See the twin cycle hypothesis. To prevent diabetes, one needs to maintain a weight low enough where the body isn't storing fat in the liver and pancreas (everyone has their own individual threshold for this). If you're pre-diabetic, lose enough weight and most people will regain insulin sensitivity.
This can help sustain a high level of exercise (the more the better). Certainly don't if you're sedentary, but the sugar during exercise is really helpful for getting in 10+ hours/week of exercise.
https://link.springer.com/article/10.1007/s13668-026-00740-w
> habitually drinking... sugar-sweetened-beverages
Yes, terrible idea, avoid!
How does one determine if one has an excess of visceral fat?
https://health.ucdavis.edu/sports-medicine/resources/dxa-inf...
You want to make sure you measure under similar conditions, like in the morning after relieving yourself (for example).
If it's too high, losing a ~0.5-1 lbs per week while strength and endurance training with progressive overload will get it down sustainably.
https://www.barbellmedicine.com/blog/visceral-fat-waist-vs-w...
https://en.wikipedia.org/wiki/Waist%E2%80%93hip_ratio (hip to waist)
(previously at https://news.ycombinator.com/item?id=45857053)
They need to figure out a way to reliably Measure OXLDL.