How to Reduce Cholesterol Naturally

You’ve probably heard about cholesterol in the sense that it’s either “bad” or something you should be monitoring. Did you know that your body can’t survive without cholesterol? Cholesterol’s function in the body is complex.

High cholesterol has traditionally been linked to an increased risk of heart disease, but newer research disputes that it is the primary culprit. When I read elevated cholesterol numbers, I see a warning sign that systemic inflammation is high, arteries are potentially clogged, and a lifestyle change might be needed.

In this article, I’ll discuss why high cholesterol matters and how small changes to your everyday habits can help you support your heart health.

What is Cholesterol?

Cholesterol is an essential type of fatty substance, which your body uses for a variety of critically important purposes. Cholesterol helps make and repair cell membranes, aids in communication between cells, absorbs vitamin D, and produces hormones, including estrogen and testosterone.

Cholesterol and triglycerides are transported through your bloodstream by proteins called lipoproteins. These are also part of your immune system, where they bind and neutralize bacteria, viruses, and toxins.

There are several different types of cholesterol transported by lipoproteins:

• Low-Density Lipoprotein (LDL) Cholesterol: LDLs carry cholesterol from your liver to cells throughout your body. LDLs are often called “bad” cholesterol because they can promote the buildup of plaque in your arteries, leading to atherosclerosis (heart disease).
  When LDL cholesterol levels are high, there’s an increased risk of cardiovascular diseases such as heart attacks and strokes. Ideally, LDLs should be 100 mg/dL or below.
• High-Density Lipoprotein (HDL) Cholesterol: HDLs carry LDL cholesterol away from the arteries to the liver, where LDL’s can be processed and eliminated from the body. HDLs are called “good” or “helper” cholesterol because they help remove LDLs from your blood, reducing the risk of plaque buildup in the arteries. High levels of HDLs, ideally over 60 mg/dL, are associated with better heart health.
• Very Low-Density Lipoprotein (VLDL) Cholesterol: VLDLs are produced in the liver and converted into LDLs. Their primary job is to transport triglycerides. High levels of VLDLs are associated with an increased risk of heart disease.

Triglycerides are another lipid (fat) that often get tossed into the cholesterol conversation. These are fats in your blood that, when elevated, increase your risk of heart disease — especially when you also have high LDLs. Triglycerides are stored in fat cells and released as energy when your body needs them. Ideally, these should be less than 150 mg/dL

Understanding your labs is more than identifying whether certain markers are higher or lower than they should be. These values tell us how well the body is functioning overall. For instance, elevated LDLs tell the story of an inflamed body — reducing inflammation can help lower LDLs and improve heart health.

There’s also an important relationship between HDLs and LDLs. I like to explain it as though you have a traffic jam in your blood vessels and how HDLs work to keep the highways (arteries) less congested.

Follow me with this analogy. Having too many LDL particles circulating through the bloodstream can clog the arteries, just like too many cars on a highway cause a traffic jam. HDLs act like a truck car-carrier, collecting extra LDL cars and bringing them back to the liver for storage or to be used in a beneficial way in the body.

What Causes High Cholesterol?

Many factors influence cholesterol levels including:

Your Diet

You likely already know that what you eat, and drink can have a significant impact on your cholesterol levels. Consuming lots of saturated and trans fats — like in animal products and fried foods — can raise cholesterol. Whereas diets high in fiber and omega-3s are more protective.

Alcohol can also play a role in your blood lipids. While some evidence suggests moderate alcohol consumption can increase HDLs, excessive drinking can promote liver damage and increase triglycerides. If you don’t drink, there’s no reason to start.

Your Lifestyle

In addition to diet, how you choose to live your life can influence cholesterol levels. A sedentary lifestyle can raise LDLs while being active can help reduce LDLs and increase HDLs. Being overweight can also contribute to elevated bad cholesterol and lower good cholesterol. Losing weight by adding more physical activity to your routine can help improve your levels.

Smoking can also impact cholesterol, by lowering HDLs and damaging blood vessels. Chronic stress may contribute to inflammation and unhealthy habits that affect cholesterol, like overeating or smoking.

Factors Outside Your Control

Some factors influence your cholesterol that are outside of your control. For example, a family history can predispose you to higher cholesterol. Genetic conditions like familial hypercholesterolemia can lead to very high cholesterol levels from birth, even if you practice healthy habits.

Cholesterol tends to increase with age, especially LDLs. Before menopause, women typically have higher levels of HDLs than men (thanks to higher estrogen levels). However, after menopause, women’s LDL levels tend to rise.

Certain ethnic groups have a higher predisposition to lipid disorders that can influence cholesterol levels. Hispanic, non-Hispanic white, non-Hispanic Black, and non-Hispanic Asian adults tend to experience higher cholesterol.

Medical conditions, especially if not well controlled, can also influence cholesterol. Diabetes, underactive thyroid, and kidney disease, as well as medications like corticosteroids and certain diuretics, can affect cholesterol metabolism and lead to abnormal levels.

If you have one of these factors outside of your control this creates a compelling reason to read on to see what you can do to improve your situation.

Preventive Practices to Keep Your Cholesterol In Check

Prevention is essential. What we do today has a significant influence on our health outcomes later in life.

Some of the best preventive practices you can employ for heart health include:

• Regular monitoring of your cholesterol and overall blood lipid profile
• Understanding your family history and personal risk factors
• Engaging in healthy lifestyle habits, like a nutritious diet, regular exercise, not smoking or drinking excessively, and managing stress
• Communicating with and adhering to guidance from your healthcare provider

How Long Does it Take to Lower Cholesterol?

While prevention is important, if your levels are elevated, how long does it take to lower cholesterol? Generally, when you can identify areas for improvement and start adopting healthier habits, you might see positive changes within a few weeks to months.

For some, tweaking diet and exercise habits can help. Others may continue to see high cholesterol due to a genetic condition that requires more targeted intervention, such as statins (cholesterol-lowering drugs).

Regardless, patience and consistency are key. Adhering to healthy habits is essential for long-term heart health. The time needed to lower your cholesterol is not predictable, so regular monitoring of your cholesterol levels will provide you with answers.

4 Ways to Lower Cholesterol Naturally

Here are my top 4 suggestions for lowering cholesterol naturally as well as maintaining overall good health:

1. Reducing inflammation. Systemic inflammation encourages chronic diseases and can make it harder to lower cholesterol. The number one, most important thing you can do to lower inflammation is to prioritize clean, whole, minimally processed foods in your diet. Improving sleep (aim for 7-9 hours per night), practicing stress management, limiting alcohol intake, smoking cessation, and being responsible with your physical activity (including tending to injuries and overtraining), are also necessary to tackle inflammation.
2. Increasing fiber. Plants are the only natural source of fiber, a nutrient most adults are lacking. Soluble fiber binds to cholesterol in the intestine and helps remove excess amounts from your digestive system through feces, so it’s not reabsorbed into your body. Increase fiber-rich foods such as beans, fruits, vegetables, whole grains, nuts, and seeds.
3. Exercise more. Aim for at least 150 minutes per week, of any activity including both aerobic exercise and strength training. This could include swimming, running, playing tennis, dancing, walking, weightlifting, group fitness, and yoga. These activities have been shown to increase HDL, which helps with lowering LDL.
4. Increase omega-3 fatty acids. Unsaturated fatty acids are associated with better cholesterol levels and heart health. Alpha-linolenic acid (ALA) is a precursor to Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA), which you can get from foods like flax seeds, chia seeds, and walnuts, though the conversion rate is low. Get direct sources of EPA and DHA from fatty fish like salmon and tuna, or from algae-derived vegan omega-3 supplements.

Tips to Design a Cholesterol-Lowering Diet Plan

To design a cholesterol-lowering diet plan, there are a few things to prioritize.

First, emphasize heart-healthy foods. Ditch ultra-processed items that are high in saturated and trans fats, added sugar, and sodium. Processed red meats, full-fat dairy products, sugary sodas, and fatty packaged foods, all promote inflammation, high blood pressure, and atherosclerosis.

Instead, reach for more fruits, veggies, whole grains, legumes, nuts, seeds, and lean proteins. These are high in fiber, low in saturated fat, and rich in vitamins, minerals, and antioxidants to support your heart.

Additionally, be mindful of portion control. If you have a goal to lose weight, pile your plate with nutrient-dense, lower-calorie fruits and veggies and create meals that balance carbohydrates, healthy fats, and protein. Reduce distractions at the table to allow you to be more present with your food and attuned to your hunger-fullness cues.

The Takeaway

Today’s choices influence your heart health tomorrow. Taking proactive steps toward lowering high cholesterol is important for caring for your heart. Prioritize a cholesterol-lowering diet plan, exercise, stress management, and not smoking, as well as understanding your personal risk factors.

Be encouraged that you have more control over your heart health than you might think — and I’d love to help. Through my 1-on-1 or group memberships, I work with clients to lay the foundation for better health and the strategies needed to sustain these changes.

Let’s get a handle on your cholesterol together. Start by scheduling a 15-minute complimentary consult to learn about the ways we can work together to improve your cholesterol.