We all know someone who has high cholesterol, especially if you live in the united states. With the popularity of the Standard American Diet (SAD) and a culture that emphasizes overwork, “fast-paced” work environments and generally puts health in the back seat until it becomes a diagnosable issue that is too big to ignore, we understandably have an epidemic of high cholesterol levels.

Unfortunately, when my clients go to their doctors and receive the news that they now have high cholesterol, the advice given is to go on a low fat diet and come back for additional tests, with the looming threat of being put on statin drugs.

Statin Drugs

Statins can be helpful in some cases, I’m sure, but what my clients aren’t told is that once you are on them, you will be taking them and dealing with the side effects for the rest of your life. Statins can cause muscle pain, increased risk of diabetes, liver damage, digestive problems, memory loss or confusion, and an increased risk of neurological side effects, among others. These effects are also compounded and may produce unknown additional side effects when paired with other medications.

Since cholesterol can be lowered naturally (as evidenced in multiple studies linked below this article), it seems to me that doing so without using statins should be the first option, rather than putting people on a drug with those side effects for the rest of their lives. I have to wonder if perhaps it’s because there isn’t much money to be made in lowering cholesterol holistically compared with a life-long prescription drug.

Stress Levels & Anxiety

I’ve noticed many of my clients who have high cholesterol levels are frequently stressed or deal with chronic anxiety. This isn’t just my clients, studies show that stress can lead to increased levels of serum cholesterol.

From an evolutionary perspective, when you are stressed out, your body spends less resources on digesting and assimilating nutrients from your meals in order to stay ready to fight or flight. Breaking down fats takes a lot of energy compared with other nutrients, so instead of breaking them down, your body just leaves them to deal with them later. If you are in chronic stress for longer periods of time - months, or years - these accumulations can lead to scarring and hardening of the arteries, clots and heart disease.

There are tons of herbs that can help manage stress and anxiety. Mainly falling within the nervine or adaptogen categories, the right one for you would be based on the other health conditions you may have, and your unique constitution, which are things I assess for my clients. For some basic ideas, check out my articles on managing anxiety:

Low Fat Diets

Another issue I have with the way that these cases are handled by western medicine is the blanket recommendation of a low fat diet. While it’s not a good idea to eat a diet with too much fat, especially low quality or inflammatory ones like industrial seed oils or others with a poor Omega3 to Omega6 ratio, your body does need fats in order to thrive. In fact, “A sufficient number of studies suggest that omega-3 PUFA supplementation reduces serum triglyceride and increases HDL-cholesterol” - in other words, anti-inflammatory fats in moderation are good for lowering cholesterol.

Fats are the precursor to all of the hormones your body makes, meaning that your body makes all your hormones out of the fats you consume. Fats impact your stress (cortisol) levels, sleep and wake cycles (circadian rhythms), monthly or daily hormone fluctuations, brain chemistry, menopause, and so much more. Including high quality fats in your diet is essential to so many bodily processes and ultimately your overall health.

Good Sources of Fats

1. Fatty Fish: Salmon, mackerel, sardines, and trout are rich in omega-3 fatty acids and low in saturated fat. They are known for their anti-inflammatory properties.

2. Flaxseeds and Flaxseed Oil: High in omega-3s and fiber, flaxseeds can be a beneficial addition to the diet. They also contain lignans, which may help in hormone balance.

3. Chia Seeds: These seeds are another plant-based source of omega-3 fatty acids and are also high in fiber and protein.

4. Walnuts: They are one of the few nuts with a significant amount of omega-3 fatty acids, predominantly in the form of alpha-linolenic acid (ALA).

5. Hemp Seeds: Also known as “hemp hearts,” these seeds provide a good balance of omega-3 and omega-6 fatty acids and are also rich in gamma-linolenic acid (GLA), which may support hormone health.

6. Olive Oil (Extra Virgin): Rich in monounsaturated fats and polyphenols, extra virgin olive oil has been linked to reduced inflammation and may be beneficial for heart health. Many brands are not true olive oil and may have inflammatory oils mixed in, so look for “single origin” and sourced from California.

7. Avocados: They are high in monounsaturated fats and contain a small amount of omega-3 fatty acids. Avocados are also nutrient-dense and may support overall health.

8. Algal Oil (Algae Oil): This plant-based source of omega-3 fatty acids is derived from algae and is an alternative for those who do not consume fish.

9. Krill Oil: While similar to fish oil, krill oil is believed to have a better absorption rate and contains antioxidants.

10. Grass-Fed Meat: Compared to grain-fed, grass-fed meat has a more favorable omega-3 to omega-6 ratio and is typically higher in certain nutrients.

Ideal Diet

While I am not a dietician or nutritionist, I do have some training on nutrition from the various courses I’ve done on holistic health. The ideal diet for someone with high cholesterol levels would be one that is high in protein and lower in carbohydrates, especially simple carbs, and also low to moderate high quality fats. The carbs you do eat should be complex ones such as whole grains, starchy vegetables like sweet potato, foods rich in fiber, nuts and seeds. Avoid sugar, processed foods and simple carbs as much as possible. These all will help maintain a healthy blood sugar ratio.

Recent studies have shown that the order in which you eat your meal is also important in reducing insulin sensitivity over time. Check out Jessie Inchauspé’s work to learn more about how eating order can impact your glucose spike. She is a scientist who recently released a book about it, and many have reported being able to reduce or eliminate their need for blood sugar controlling medications using her methods.

Basically, you eat your vegetables first, then proteins, then fats and then carbohydrates last at every meal. The fiber from the vegetables helps buffer the glucose spike and results in reduced risk of cardiovascular issues and diabetes.

Movement

Cholesterol is also impacted by how sedentary your lifestyle is. If you’re working at a desk for long hours, or don’t excercise, it’s important to work on adding more movement spread throughout the week.

Excercise improves your fat metabolism and allows your body to expend nervous energy, allowing you to rest and digest better afterwards. It can also slow aging, improve sleep quality, depression, anxiety and cadriovascular health among other things.

Specific Exercises for Fat Metabolism

The best forms of exercise for fat metabolism is any kind of high intensity interval training. You should aim for around 2.5 hours of HIIT training, spread out through the week. Here is a video from a health creator I’ve followed for a long time. Thomas Delauer posts content related to fat metabolism, diet modifications and always cites his sources. Highly recommend this video and many others from his channel:

Relaxing Movements

Other forms of movement I recommend are ones that help relax the nervous system such as yoga or tai chi. These kinds of movements will help manage stress and reduce risk of injury during your HIIT workouts. “…significant reductions in blood glucose level, serum total cholesterol, triglycerides, plasma MDA, and lipoperoxidation were observed in type 2 diabetic patients after 4 months of regular [Sudarshan kriya yoga] practice.”

If you’re new to these kinds of movements, I highly recommend checking out Yoga with Adriene on youtube. She offers beginner-friendly free yoga videos that are very relaxing and target specific areas of the body.

Herbs

You all know my favorite part is always the herbs! Here are a few cardiovascular herbal remedies that have been used to support high cholesterol levels. Just a reminder that this is not medical advice, please consult your healthcare provider and clinical herbalist before begining any herbal therapies.

Where to Buy

I source most of my herbs from Mountain Rose Herbs (affiliate). They consistently have the best quality, and most of their offerings are Organic or sustainably wildcrafted. If you are purchasing your herbs in capsules, it’s important to pay attention to whether the herb is in whole form or an extract. Extracts are much more potent so the dose will be different. Aside from Mountain Rose Herbs, I also like these brands as they contain minimal fillers:

Planetary Herbals
Herb Pharm
Pure Encapsulations
Source Naturals
Klaire Labs

Butcher’s Broom (Ruscus aculeatus)

Butcher’s broom has been used for thousands of years in traditional medicine to “sweep” the cholesterol & deposits from the arteries. This plant carries anti-inflammatory and antioxidant properties, and also improves microcirculation. It’s also been studied in recent years to help with venous insufficinecy and varicose veins, and helps improve lymphatic circulation.

Arjuna Bark (Terminalia arjuna)

This slow-acting and sour tasting herb is more of a general cardiovascular remedy, but it does help lower cholesterol as well as hypertension, high blood pressure, angina and increases the oxygen to the heart. Arjuna bark has shown in several recent studies to have a strong hypocholesterolaemic effect.

Supplements

Supplements can also be very useful in helping manage cholesterol. Again, these are provided for educational purposes, not as medical advice.

Berberine

Berberine is a supplement derived from plants like Oregon Grape root, Goldenseal, barberry and others. It has anti-inflammatory effects and is extremely bitter. “Berberine produces small reductions in LDL cholesterol, triglycerides, and apolipoprotein B, with potential sex-specific effects on HDL cholesterol.”

N-Acetylcysteine (NAC)

NAC is a semi-essential amino acid that acts as a powerful antioxidant and replenishes glutathione. Several studies suggest that NAC prevents atherosclerosis by targeting the oxidation of LDL and reducing harmful ox-LDL levels. It’s also used to support addiction and other mental health issues.

DHEA

Some studies have shown a body fat and LDL cholesterol lowering effect of consuming DHEA supplements.

Conclusion

These are some ideas to discuss with your healthcare team. If you need additional guidance, you can always book a session with me to develop a plan or dive deeper on any of these topics. Please like and comment if you found any of this information interesting or helpful, and share with someone who needs to know!

Until next time,

— Ivy

The information provided in this article is for educational purposes only and is not medical advice. Please consult your physician before making any modifications to your lifestyle, diet, medications or supplements.

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