Looking at your diet, you are probably eating a lot of fat. The majority of the items you listed (spread, meat analog, tofu) are very high in fat. If your diet is as you wrote above, it might be 40% to 50% fat. Your cholesterol is near a dangerous level, and your Total to HDL ratio is pretty high (usually want it around 2.5, yours is near 4.) Your high cholesterol is likely due to the high fat intake.
Try to cut down on the processed "fats" (tofu, spreads, meat analog, vegan cheeses - some of those like the cheeses are pure fat.) Eat more whole vegetables and grains. Eat whole fruit through out the day, maybe 4 servings or so. Eat a large plate of dark green leafy vegetables (some here might disagree but do not add oil to it.)
Try to eat some meals centered around high starches like rice or potatoes, both are very satisfying, with 3 or 4 servings of whole vegetables of your choice. This will be much more filling than high "fat" foods because it is much more volume.
For example, a few days a week at work, I eat a plate full of vegetables, with a plentiful serving of a starch (usually either potatoes or corn or both) a very low fat soup and two or three pieces of whole wheat and rye bread. On those days I fill much more satisfied than days when I eat about the same calories in a high "fat" lunch like avocados. The former fill my stomach much more and gets into my blood faster, satisfying me, whereas the latter fill much less of the stomach, even though the same amount of calories and takes longer to enter my blood (so my body and brain are still craving calories
So to iterate, my advice is for you to try to cut your fat intake (read the labels, for example most tofu is around 40 to 50% fat), especially the processed sources (meat analogs), then substitute those calories with ones from whole vegetables and whole starches and whole fruits. Also, nothing wrong with nuts but they are almost all fat, so eat sparingly (like a small handful in a whole day, at most.)
Your body’s main need for fat is for the metabolism of some micro nutrients (some vitamins are fat or need fat to be absorbed) and fatty acids but your body does not need the amount you are getting. I would give up the processed fat sources (the fake meats, cheeses etc. and even oils) and get your fat from limited intake of whole fat sources such as nuts and avocados, coconuts etc. Also a good source I just found that might have a near perfect macro nutrient profile, is goji berries. They are about 12 to 14% protein, 15% fat and the rest carbohydrates.
Thanks, 9nines!!! So I made a list of some of your suggestions for now to apply to my diet. After reading through, I felt this was in order for me to reduce my cholestral with your help...
No cheeses of any kind to reduce my cholesterol.
No spreads or oils. Less meat analogs.
4 servings of fresh fruit a day and add more whole veggies and greens.
Nuts, only about a small handful in a whole day.
Goji berries are a good source: 12% to 14% protein, 15% fat and the rest carbs.
Thanks for all your help, 9nines!! You are awesome!!
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