A Health Hero’s guide to navigating high cholesterol naturally.
Yes -- it's possible!
Happy Tuesday, everyone.
Welcome back to our four-part series on the great and wonderful world of managing cholesterol! It’s time for the segment you’ve all been waiting for: how the heck can you manage your cholesterol naturally? (And yes — it’s definitely possible.)
You can catch up on parts one and two here.
Not sure what to do about your high cholesterol?
High cholesterol—those two little words feel so heavy. They’re associated with heart attacks and stroke, and amazingly, in the U.S., nearly 86 million adults are affected. But what does it actually mean to have high cholesterol, and should we panic when we indulge in a big steak dinner?
Alright, onto this week’s topic.
A Health Hero’s Guide to Navigating Cholesterol Naturally
Let’s talk about some strategies to lower cholesterol without immediately jumping to medication.
This is where lifestyle comes in – yep, here come the Core 4 (hydration, sleep, nutrition, and exercise) yet again, along with one more important one: managing stress.
Let’s break these five things down.
Diet
Foods like celery juice, flaxseed, and healthy fats (think avocado and nuts) have been shown to help lower cholesterol. But here’s the caveat—not all “healthy” foods will drop your levels overnight. Instead, they add up over time to support a healthier lipid profile. If you have high cholesterol, consider an anti-inflammatory diet.
Not all high-cholesterol foods may cause high cholesterol – see one supporting article here. Here are some thoughts about how diet can help with high cholesterol.
Sugar consumption is indeed linked to cholesterol issues, mainly through a process called lipogenesis—the conversion of excess sugars into fats, including triglycerides and cholesterol. High intake of added sugars, particularly fructose, can increase triglyceride levels and contribute to a rise in LDL (bad cholesterol) and a decrease in HDL (good cholesterol), creating an unfavorable lipid profile associated with heart disease.
Cutting down on sugar can help out in big ways.
🍰 When we consume more sugar than the body needs, it gets converted into triglycerides in the liver. Elevated triglycerides can raise cardiovascular risk and are often associated with other cholesterol imbalances.
🍨 Excessive sugar also promotes an increase in LDL cholesterol. High sugar intake also affects insulin sensitivity, which can worsen LDL levels by influencing liver fat production, potentially exacerbating cholesterol levels and increasing the risk of metabolic syndrome.
🍭 Reducing sugar intake may also help improve HDL levels. Lower HDL, often associated with high sugar diets, reduces the body's ability to clear LDL from the bloodstream, which is why minimizing sugar helps support better HDL levels.
Studies have consistently shown that reducing sugar intake can help people manage both triglycerides and cholesterol, benefiting cardiovascular health overall. While cutting sugar entirely may not be necessary, reducing added sugars to meet the American Heart Association’s recommendations—no more than 25 grams per day (6 tsp) for women and 36 grams (9 tsp) for men—can positively impact lipid levels. Focusing on whole foods with natural sugars (like fruits) rather than processed foods with added sugars can help stabilize cholesterol and support a heart-healthy profile.
Here are some other more recent developments in cholesterol management using diet.
🍓 Let’s talk about strawberry consumption.
A 2024 study highlights strawberries as a natural aid for managing cholesterol levels and supporting cardiometabolic health.
The antioxidants and polyphenols in strawberries may lower LDL cholesterol while also benefiting overall heart health.
But wait — blueberries and other vegetables and fruits and just as many, if not more, polyphenols! On average, strawberries contain around 235 mg of polyphenols per 100 grams, while blueberries pack in a bit more, typically around 560 mg per 100 grams. Both berries are rich in anthocyanins, a type of polyphenol responsible for their vibrant color and associated with various cardiovascular benefits, including potential LDL cholesterol reduction.
Just because a study is about one specific fruit doesn’t mean that it only applies to that fruit. In addition to strawberries and blueberries, several other polyphenol-rich foods offer heart-health benefits by reducing inflammation and oxidative stress.
Blackberries and raspberries are packed with anthocyanins and ellagic acid, which support cardiovascular health.
Dark chocolate and cocoa contain flavonoids like catechins that help improve vascular health and prevent cholesterol oxidation.
Green tea is also high in catechins, with research suggesting it can lower LDL cholesterol.
Olives and extra virgin olive oil provide hydroxytyrosol, a polyphenol that improves HDL cholesterol and reduces inflammation.
Nuts, especially walnuts and pecans, are rich in ellagic acid and polyphenols, which contribute to lower LDL cholesterol.
Finally, red and purple grapes offer resveratrol, which is linked to reduced cholesterol and better blood vessel function. Together, these polyphenol-rich foods, when included in a balanced diet, may support heart health similarly to strawberries.
🪴 A word on herbal blends and extracts
Several herbs, like turmeric, garlic, red yeast rice, and fenugreek, are being studied for their cholesterol-lowering properties and are promising. Do some of your own research to see if any resonate as an approach you might consider.
Fenugreek, for example, is rich in soluble fiber, which can block cholesterol absorption, potentially lowering total cholesterol by about 10-13% with regular intake. Combining these herbs into daily teas or incorporating them into meals may provide a synergistic effect for managing cholesterol levels.
Exercise
Aerobic exercise is very helpful in managing cholesterol. It lowers cholesterol by promoting a healthier lipid balance and supporting overall cardiovascular health. It increases HDL (good cholesterol), which helps transport excess LDL (bad cholesterol) from the bloodstream to the liver, where it can be processed and eliminated. This boost in HDL helps reduce the amount of LDL in circulation, which decreases the likelihood of plaque buildup in the arteries.
Additionally, aerobic activity reduces the production of small, dense LDL particles that are more likely to contribute to plaque formation. Exercise also encourages weight management, as even modest weight loss has been shown to raise HDL and lower LDL, creating a healthier cholesterol profile.
Finally, aerobic exercise reduces inflammation and oxidative stress in the body, which not only positively impacts cholesterol but also improves artery health by lowering the factors that contribute to plaque buildup.
Together, these mechanisms make aerobic exercise a powerful, natural way to manage cholesterol levels and support heart health. Aim for 150 minutes a week at least of heart-pumping activity that leaves you moderately breathless. Daily would be best.
Hydration
Hydration is surprisingly important in managing cholesterol. In fact, this may be one of the best-kept secrets to lowering cholesterol. Here’s how it works:
🩸Water supports blood viscosity and circulation. It helps keep blood viscosity (thickness) in check. When you’re dehydrated, your blood can become thicker, making it harder for it to circulate smoothly, which can lead to an increase in blood lipid levels, including cholesterol. Proper hydration ensures that blood can circulate more freely, reducing strain on the cardiovascular system and potentially helping prevent the buildup of cholesterol in blood vessel walls.
💦 It impacts your liver function. The liver plays a crucial role in metabolizing fats and regulating cholesterol. Dehydration may strain the liver, affecting its efficiency in processing and clearing cholesterol from the blood. When hydrated, the liver can work more efficiently to metabolize fats and manage cholesterol levels.
😌 Water reduces our stress hormones. Dehydration is a subtle form of stress on the body, which may lead to the release of stress hormones like cortisol. Chronically elevated cortisol can impact cholesterol levels by increasing LDL ("bad" cholesterol) production. Staying hydrated helps mitigate this response, supporting a more balanced lipid profile.
🗑️ Indirect effects through kidney function. Kidneys need adequate hydration to filter waste and excess substances from the blood. When dehydrated, kidneys may retain more cholesterol to help maintain blood pressure and volume, which could lead to higher cholesterol levels over time.
Stress Management
Managing stress isn’t just good for your peace of mind—it actually helps keep your heart healthy and can lower your cholesterol, too. When we’re under chronic stress, our bodies release cortisol, a hormone that can signal the liver to churn out more LDL (bad cholesterol) and triglycerides. Over time, this can throw off your cholesterol balance. But by finding ways to unwind, like through meditation, deep breathing, or even just taking a few quiet minutes each day, you can help bring those cortisol levels down, which can positively impact your cholesterol.
Reducing stress also lowers inflammation, a sneaky factor contributing to artery-clogging plaque. (Stay tuned for an article focused just on inflammation coming soon!) Plus, stress management makes it easier to stick with good habits—think healthier meals and staying active—instead of stress-eating or skipping workouts. So, stress relief does double duty: it’s good for your mindset and heart. This holistic approach means you’re doing more than just focusing on one number; you’re building a stronger foundation for your health as a whole.
Sleep
If you’re burning the midnight oil, it could be a cholesterol culprit. Poor sleep is linked to inflammation, which can raise LDL and total cholesterol, so try to catch at least 7-9 hours a night. It sounds easy, but I know how challenging getting good rest can be. But I urge you to experiment with new approaches to improve sleep, like changing your evening meal timing and quantity, establishing a relaxing bedtime routine, steering clear of computer screens at least an hour before bed, avoiding caffeine in the afternoons, or taking melatonin or other herbs to induce sleepiness.
CREECS Your Way to Better Cholesterol Choices
So, what’s the best way to decide on a cholesterol management plan? This is where the CREECS method comes in handy. Here’s how to apply it to cholesterol management:
Cost: Medications like statins can be pricey, so consider if a diet plan or exercise routine might be a more affordable first step.
Risk: Statins have side effects for some, while lifestyle changes are relatively risk-free, aside from the occasional kale smoothie gone wrong.
Effort: Lowering cholesterol naturally takes commitment, but so does dealing with medication side effects. Which feels more manageable?
Effectiveness: Statins are generally effective, but lifestyle changes can yield substantial results for those willing to invest the time.
Commitment: Sustainable lifestyle changes often require consistent effort but can pay off for years. Statins also come with a commitment and regular trips to the doctor and pharmacy.
Support: Whatever you choose, support can help you achieve it. If you choose lifestyle approaches, have an exercise partner for accountability, a family meeting to address supporting your new eating approach, and a new schedule that will include time for exercise. Find support to manage your stress or get your medications—whatever you need, start looking for that support.
Pick a plan, try it for six weeks to three months, and see how your body responds. If one route isn’t enough, add a new intervention or swap interventions. The goal is to find the right fit that aligns with your preferences and values so you stick with your plan.
Managing cholesterol is a lifestyle, not a one-and-done approach.
What Does the Science Say? Is High Cholesterol Really a Heart Risk?
This part can get a bit contentious. Some studies like this one and this article mentioning multiple studies suggest that slightly elevated cholesterol isn’t as life-threatening as previously thought, especially in those without other risk factors. On the other hand, research linking high cholesterol with heart disease is compelling. If you have other risk factors (high blood pressure, diabetes), keeping cholesterol in check is wise.
If you’re young and newly diagnosed, lifestyle changes like diet tweaks and a workout plan may be all you need. But if you’re older, have a family history, or struggle with high cholesterol despite a healthy lifestyle, medication may be a viable and valuable option.
So there you have it: a starter guide to naturally managing your cholesterol. As unglamorous as the Core 4 are (exercise, nutrition, hydration, and sleep), they really do continually support our body’s best functions, including the heart health.
What are your thoughts?
I’ll be back on Thursday to wrap up this four-part cholesterol series. See you then!
In good health,
Dr. Alice
A little more about Dr. Alice Burron and The Health Navigator Group:
You can find more about The Health Navigator Group at our website: www.thehealthnavigator.org
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