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.
