Lowering Cholesterol Through Diet: Tips and Strategies

Cholesterol has a bad reputation. We’re constantly trying to lower it, fix it, control it—and it seems to always be the source of concern at doctor's visits. Yet despite its negative press, it’s a substance your body needs for nearly every type of cellular function. And it's only when levels get too high, or out of proportion that it can lead to serious health problems like heart disease. In the quest for better health, many people turn to statin drugs to lower their cholesterol. And while these medications can be effective, they also come with serious potential side effects.

But what if there was another way? A method that not only focuses on lowering cholesterol but also promotes overall well-being? Let’s dive into how different diets play a role in managing cholesterol levels and explore integrative and holistic medicine perspectives for a comprehensive approach to better cholesterol health.

Understanding Cholesterol

Before we get into the nitty-gritty of diet and lifestyle changes, it's crucial to understand what cholesterol is and the roles it plays in your body. Cholesterol is a waxy substance found in your blood, necessary for building cells and producing certain hormones.

Your body makes about 80% of the cholesterol your body needs, while approximately 20% comes from dietary sources of fat (1).

There are two main types of cholesterol:

Low-Density Lipoprotein (LDL): Often referred to as "bad" cholesterol, high levels of LDL can lead to plaque buildup in arteries, increasing the risk of heart disease and stroke.
High-Density Lipoprotein (HDL): Known as "good" cholesterol, HDL helps remove LDL cholesterol from the bloodstream, reducing the risk of heart disease.

There are also other subtypes of cholesterol, which include VLDL (very low-density lipoprotein) and triglycerides, both of which contribute to overall cholesterol levels. A balanced ratio of LDL to HDL is essential for maintaining cardiovascular health.

The Role of Diet in Cholesterol Management

As we mentioned, the majority of cholesterol is actually produced in your liver and intestines.

For example, normal adults typically make about 1000 mg of cholesterol per day. So, if you eat about 200 mg (equal to one egg yolk), your liver will synthesize another 800 mg from fat, sugars, and proteins. If you eat more, the body compensates by reducing how much it synthesizes (2).

Considering this, increasing research shows that the culprit for poor lipid metabolism (cholesterol production and function) is not the direct consumption of cholesterol or saturated fat itself, but rather foods that exacerbate inflammation, such as a high-carb diet high in ultra-processed foods (3,4).

The Mediterranean Diet

The Mediterranean diet is rich in whole, unprocessed foods such as fruits, vegetables, whole grains, legumes (such as beans and lentils), nuts and seeds, fish and seafood, olive oil, herbs and spices.

This diet also includes moderate amounts of dairy products (such as cheese and yogurt) and red wine in moderation.

Studies have shown that following a Mediterranean-style diet can lead to significant reductions in LDL cholesterol levels (5). This may be due to the high levels of monounsaturated fatty acids found in olive oil along with the polyphenols found in fruits and vegetables which help to reduce inflammation in the body (6).

Try: This mouth-watering Mediterranean quinoa salad

The DASH Diet

The Dietary Approaches to Stop Hypertension (DASH) diet is another diet that has been shown to be effective in reducing cholesterol levels. This diet emphasizes a low-sodium, high-fiber approach by including plenty of fruits and vegetables, whole grains, lean proteins, and low-fat dairy products.

Though studies have shown that following the DASH diet can lead to significant reductions in total cholesterol levels, as well as LDL cholesterol (7), a lower sodium diet may not be appropriate for all people (8), and the risks of this should be discussed with your qualified, integrative health team.

Plant-Based Diets

Plant-based diets, including vegetarian and vegan diets, have also been shown to be effective in managing cholesterol levels (9). These diets emphasize consuming mostly plant-based foods such as fruits, vegetables, legumes, and whole grains while limiting or eliminating animal products.

Studies have found that following a vegetarian or vegan diet can lead to lower levels of LDL cholesterol and overall improved heart health. It's important to note, however, that omitting animal foods from your diet can also make it much harder to get essential heart-healthy nutrients in your diet, such as choline, B12, and vitamin D (10).

Shop: Vegan omega-3

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So, Which Diet is Best to Lower Cholesterol?

To sum up, the real answer for which diet is the most effective to lower cholesterol is—it depends! As with most things, there’s a significant amount of nuance and variation from person to person.

The best diet to lower cholesterol appears to be one that includes all of the necessary micronutrients in their most bioavailable form, emphasizes an optimal balance of fats, eliminates highly processed and refined foods, and reduces other food toxins that interfere with nutrient absorption. This eating style may look differently for each person.

At CentreSpringMD we support the treatment of high cholesterol that is based upon the most current research, which shows that diet, exercise, stress management, and sleep modifications are a crucial therapy for managing cholesterol.

What Causes High Cholesterol?

In the U.S., much of the blame toward high cholesterol is placed upon the intake of saturated fat, animal fats, and red meat. So much so, that the true risk factors for healthy lipid levels are overlooked. Truthfully, every patient’s situation is different.

In functional medicine, high cholesterol is not considered a disease, but a symptom. Determining what it is a symptom of can be complex. Your doctor may start by evaluating the most common:

Thyroid issues – Even subclinical hypothyroidism can negatively impact lipid levels (11).
Metabolic dysfunction (type 2 diabetes, NAFLD, etc.) – Any dysfunction in metabolic health can change the way your body uses and breaks down cholesterol (12).
Gut function & dysbiosis – Metabolites like short-chain fatty acids, bile acids, and TMAO play critical roles in regulating heart health, and if dysregulated, can contribute to CVD (10).
Toxins, heavy metals, or infections – H. pylori, or exposure to lead, mercury, or others can increase cholesterol levels (13).
Genetics – Familial hypercholesterolemia is a genetic disorder that affects about 1 in 250 people (14).

Integrative Approaches to Lowering Cholesterol

Integrative and holistic medicine offers a broader perspective on cholesterol management, focusing not just on diet but on overall lifestyle and well-being.

Tailoring a Diet for Lowering Cholesterol

Creating a personalized diet plan can be key to lowering cholesterol effectively. Here are some specific recommendations:

Foods to Include

Cold-water fish. An excellent source of EPA and DHA, long-chain omega-3 fats with several cardiovascular benefits (15).
Fruits and Vegetables: Rich in fiber, polyphenols, and antioxidants.
Whole Grains: Oats, barley, and quinoa may help lower LDL cholesterol.
Lean Proteins: Like fish, poultry, and legumes.
Healthy Fats: Olive oil, avocados, nuts, and seeds may reduce LDL & triglycerides and increase HDL (16).

Foods to Avoid

Trans Fats: Present in many processed foods.
Refined Carbohydrates: White bread, pastries, and sugary beverages.

Supplements

Certain supplements can support cholesterol management. Omega-3 fatty acids, found in fish oil and flaxseeds, can lower triglycerides and increase HDL cholesterol.

Plant sterols and stanols, naturally present in fruits, vegetables, and nuts, can reduce LDL cholesterol by blocking its absorption in the intestines (17).

Red yeast rice contains naturally occurring statins that can lower cholesterol (18). Always consult with a healthcare provider before starting any alternative therapies.

Other Factors in Cholesterol Management

Diet alone isn’t enough; other lifestyle factors also play a crucial role in managing cholesterol.

Exercise – Regular physical activity can raise HDL cholesterol and lower LDL cholesterol. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, most days of the week.

Stress Management – Chronic stress can negatively impact cholesterol levels. Techniques such as deep breathing, meditation, and yoga can help manage stress effectively.

Key Takeaways

Cholesterol management is a multifaceted issue that requires a comprehensive approach. From understanding different types of cholesterol to exploring various diets and integrative methods, there are numerous ways to naturally lower cholesterol levels.

By making informed dietary choices, incorporating regular exercise, managing stress, and seeking professional guidance, you can take significant steps toward better cardiovascular health. An integrative healthcare team, which includes nutrition counseling, as well as in-depth testing and support can help you tailor a plan that best suits your individual needs.

Ready to take the next step? Consult with a patient care coordinator today to start your personalized cholesterol management plan.

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About
the author

Leigh Applegate is a certified family nurse practitioner and registered nurse. Her passion for holistic care is rooted in her experiences while working with vulnerable and underserved patient populations in Georgia and Florida. As a practitioner, she strives to put as much effort into implementing primary preventative medicine as she does into treating patients with pre-existing issues. She believes health reaches far beyond the presence or absence of disease. It encompasses a balance in an individual’s physical, mental, spiritual and social well-being.

Blog Reviewed By:

Dr. Taz Bhatia, M.D.

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Which Diet Really Lowers Cholesterol?