Need higher protein, less cholesterol

My doctor's report on all minerals (calcium, iron, zinc, potassium, etc.) were normal and my blood sugar came in at 93 (nondiabetic).  I am thrilled of course with the report. He did say my protein is still too low.  My total cholesterol was 196 which is normal but my good cholesterol had dropped from 50 down to 43 which is still good but could be better.   How can I get my good cholesterol up as well as my protein?  I am trying desperately to do with food.  I just recently got my protein up to around 60 grams a day.  I do not do any supplements: I am trying to get back to being able to drink skim milk.  I have been lactose intolerant since surgery in April.   I eat yogurt, plain, fat-free every morning--one cup.  That is my total breakfast. I eat one cup of cottage cheese and a raw tomato for lunch.  Occasionally I might have four ounces of tuna, canned ham (about 2 ounces is all I can manage of that), or one cup of canned soup for lunch.  Rarely I can try to get in 2-3 ounces of some leftover meat from dinner--it often makes me nauseous which is not good at work. Dinner is usually 2-3 ounces of some type of meat.  I have to really focus on either shredding it up and blending with potatoes or rice or chewing extremely well.  I don't tolerate eating meat very well--I always feel queasy afterwards.  I can do chili but I get bored with it if I eat more than twice in a week.  Chicken, lean pork chops or pork roast, ground beef make up most of our dinners.   I only get in 2-3 tablespoons of veggies or fruit about every other day.  If I focus on the meat, there is no room for veggies or fruit. So how can I up my protein without cholesterol and without expensive supplements?  I have to be able to do this with food that will not make me sick.  My budget does not allow for buying supplements other than my vitamins. Thanks!

Donna, Good news about the majority of your labs!  Your total cholesterol is 40 but the higher the better.  There are few ways to increase HDL with regular exercise, being the most powerful of all.  Other things that will hlep keep your blood lipids in check are eating small amounts of saturated fats (animal products, butter, etc.) and using monounsaturated fats whenever possible (olive oil, nonfat dairy products, etc). Alcohol also raises HDL but it is a false increase and I do NOT recommend it!  In terms of your protein intake, we usually recommend a minimum of 60 grams per day with most people shooting for 75-100 grams per day.  However, do what your surgeon recommends.  All animal products (beef, poultry, fish, cottage cheese, cheese, milk, yogurt, etc) are excellent sources of protein. However, make sure that you bake, broil, steam meats rather than fry them to reduce the amount of fat & calories you are eating.  Non-animal sources of protein include tofu, nuts & legumes (dried beans) & peanut butter.    In terms of your nonfat (skim) milk, I would recommend using a nonfat or 1% lactose-free milk.  Your choices include a pre-prepared 'lactose-free' milk which has the lactase enzyme in the milk and you simply pour and drink.  Your other option is to buy nonfat milk and buy the lactase enzyme drops, adding to your milk BEFORE you drink it.  Most major grocery stores carry their own brand of 'lactose free milk' or you can look for the brand name products such as Lact-Aid, Dairy-Ease.  Another option would be Mocha Mix Lite, which is really a nondairy creamer with little protein and more fat.   Hope that helps!

Thank you.  I did not know there were lactase enzyme drops.  Where would you purchase such an item?  I think if I can get back to drinking milk it would help up my protein.  The lacaid type milks are cost-prohibitive.  My monthly grocery budget is $100 for two of us. What do you think about cooked shrimp?  I have heard it is high in cholesterol but I know it is packed with protein.  Thanks for any help you can give me. I am trying to maintain at least 60 grams of protein a day but it has been hard to do without supplements.  I can usually find yogurt, cottage cheese and usually milk on sale.

You can purchase lactase enzyme drops at any drug store or even a large discounter such as WalMart, Target, etc.   Shrimp is an excellent source of protein and extremely low in fat.  Yes it has more cholesterol than other meats, BUT it is not the cholesterol in and of itself in foods that raises your total cholesterol, the real culprit is saturated fat.  The American Heart Association also says it is OK to have shell fish 3 times per week when cholesterol levels are higher than yours.   Also, I made a typo in my first statement regarding your total cholesterol of > 40 when I meant to say HDL > 40.  Oops! Good luck!

I will look for the drops and check out shrimp whenever I can find it at an affordable price!  Thanks!

Donna, Niacin is also used to help increase HDLs as well as exercise. Try to add 500 mg daily -- look for FLUSH FREE Niacin. Niacin can cause flushing syndrome and it's a very unpleasant experience. If you can't find FLUSH FREE, take the regular Niacin with aspirin - this will reduce flushing syndrome. Flushing syndrome makes you feel very tingly and hot - sometimes turns your skin red. Usually lasts 30 minutes or so. Exercise also helps increase the HDLs. If your not already exercising - I recommend you start something. Even just walking 10 minutes per day -- slowly increase as you can tolerate. Good luck!! Sara Nejat-Bina, RD, CNSD, CDE

I am severely allergic to aspirin and all NSAIDS.  I think I will look for the supplement instead!  Thanks for the suggestion.

Then look for FLUSH FREE Niacin. I found it at Target.