Naturally Lower Cholesterol: A Functional Approach

Realistic evidence-based strategies to lower cholesterol & support metabolic health!

Today we are diving deep into a question I get all the time:

“How do I lower cholesterol naturally?”

Hearing that you have high LDL cholesterol can feel overwhelming, but it’s not a sentence- it’s just a signal that you need to make lifestyle and diet changes to support your metabolic health.

The good news? With the right adjustments, you can improve cholesterol and unlock greater energy, vitality, and long-term resilience in just a few months.

In this blog, I’ll share tips for supporting healthy cholesterol levels. Remember, these are general guidelines; for personalized advice, we’d need to work together directly!

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What is Cholesterol?

Cholesterol, a waxy lipid found in every cell, plays a vital role in cell membranes, hormones, and vitamin D.

There are two primary sources of cholesterol:

1. Your liver – which produces most of the cholesterol your body needs.

2. Animal-derived foods – such as meat, eggs, and dairy.

While your liver produces most cholesterol, animal-based foods like meat, eggs, and dairy contribute as well.

While cholesterol is essential, balance is key. Excess LDL cholesterol—often due to high saturated fat intake, low fiber, poor sleep, or inactivity—can increase the risk of heart disease and metabolic problems.

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Is LDL Cholesterol Always Bad?

Not always! LDL helps transport cholesterol to where your body needs it. But too much LDL (>100 mg/dL) can increase cardiovascular risks and contribute to metabolic problems, so maintaining healthy levels is essential.

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The Conventional Approach vs the Functional Approach

Unlike the conventional approach, which often focuses on medications, the functional approach addresses the root causes of high cholesterol, such as inflammation, poor metabolic health, and gut or liver imbalances.

By addressing these root causes, a functional approach seeks to restore balance and reduce cardiovascular risk—often without medications being the sole solution.

If you have a family history or abnormal labs, it’s crucial to take a proactive, aggressive approach with diet and lifestyle changes earlier, than later. This may warrant advanced testing to evaluate your overall risk!

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A Functional Approach to Lowering Cholesterol

Here are some key steps to consider when working on improving metabolic health and lowering cholesterol.

Please remember, this is for educational purposes only and is not intended as treatment or medical advice. Always consult your healthcare team before starting any new supplement, diet, or lifestyle plan.

1. Get a Full Health Assessment

If you know your LDL is high, chances are you’ve had a basic lipid panel done. While this is a good starting point, truly understanding your heart health requires a deeper dive into your overall cardiometabolic health.

Go beyond a basic lipid panel by looking at:

• ApoB, LP(a) & LDL Particle Size: More precise cardiovascular risk markers.

• Triglycerides-to-HDL Ratio: Reflects insulin resistance and heart risk.

• Fasting Glucose, Insulin, HbA1c: Indicators of blood sugar balance.

• Waist Circumference: A better predictor of metabolic health than BMI.

2. Follow an Anti-Inflammatory Diet

What to include:

• Omega-3-rich foods like wild salmon, sardines, flaxseeds, algae oil, and chia seeds.

• Colorful fruits and vegetables, especially berries, leafy greens, and cruciferous veggies.

• Healthy fats like avocado, extra virgin olive oil, and nuts.

• Lean protein sources such as organic soy, chicken breast, wild fish, nuts, seeds, quinoa, lean meat.

What to limit:

• Refined sugars and ultra-processed foods (cakes, cookies, fries, pizza, fried snacks).

• Excessive saturated fats (fatty meats, butter, full-fat dairy).

3. Reduce Saturated Fat Consumption

A common misconception is that dietary cholesterol directly impacts LDL cholesterol levels, but research shows that the real culprit is often excessive saturated fat intake. This means it is not necessary to avoid dietary cholesterol, rather it is important to reduce the consumption of saturated fat.

Foods to Limit:

• Fatty cuts of meat

• Butter and lard

• Full-fat dairy products (cheese, cream, whole milk)

• Processed meats (sausage, bacon, hot dogs)

• Palm oil

• Baked goods made with hydrogenated fats or shortening

Heart-Healthy Swaps:

• Gravitate towards leaner cuts of meat such as chicken breast, lean ground beef, or pork tenderloin. Trim visible fat when you can.

• Try to swap full-fat dairy for low-fat or fat-free options when possible.

• Select ground meat with a 90% or higher lean-to-fat ratio.

• Replace fried chips with baked or air-fried options.

• Whenever possible, substitute butter or lard with avocado oil (for sautéing, roasting, or baking), and use olive oil (for dressings, sauces, or drizzling over bowls and salads).

4. Increase Fiber Intake

Fiber helps remove excess LDL and supports gut health. Aim for 25g daily from:

• Oats, lentils, chickpeas.

• Seeds like chia or flax.

• Fruits with skin (apples, pears).

• Vegetables (broccoli, carrots, Brussels sprouts).

5. Support Gut and Liver Health

Your liver plays a crucial role in clearing excess cholesterol, while your gut determines how much cholesterol is reabsorbed. Supporting these systems is essential for maintaining healthy cholesterol levels.

Tips to Support Gut and Liver Health:

• Incorporate bitter foods like arugula, dandelion greens, and artichokes to stimulate digestion and promote cholesterol clearance.

• Increase fiber intake to help bind and eliminate cholesterol through the digestive tract.

• Include low-sugar fermented foods (if tolerated) to support a healthy gut microbiome.

• Stay hydrated to aid liver detoxification and overall metabolic function.

6. Get Adequate Movement Daily

Getting moving is one of the most powerful ways to improve your cardiometabolic health. Regular physical activity enhances your body’s ability to process and clear cholesterol, boosts insulin sensitivity, and supports overall cardiovascular function.

How to Incorporate Movement into Your Day:

• Aim for 30 minutes of activity like walking, strength training, or yoga.

• Break up exercise into mini sessions if your schedule is tight. (Mini sessions have been proven to be as effective as one longer session)

7. Prioritize Stress Management and Sleep

Stress and poor sleep can harm your health.

Tips:

• Create an evening routine that promotes 7–8 hours of quality sleep. (ieReduce screen time, dim the lights, and keep your bedroom cool and dark.)

• Explore stress-reducing practices like meditation, yoga, or deep breathing.

8. Incorporate Functional Foods

Functional foods are foods that have been shown to support balanced cholesterol levels & reduce heart disease risk.

• Oatmeal: Reduces cholesterol absorption.

• Nuts: Lower LDL and support heart health.

• Fatty Fish: Boosts HDL with omega-3s.

• Extra Virgin Olive Oil: Rich in heart-healthy fats.

• Avocados: Increase HDL cholesterol and improve gut health.

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Taking the First Steps:

Lowering cholesterol naturally starts with small, intentional steps:

• Swap processed snacks for whole, fiber-rich foods.

• Take a short walk after meals or try resistance training.

• Prioritize sleep and stress management.

Your body is designed to heal. By addressing the root causes of imbalance, you can improve your cholesterol and overall well-being.

Which step are you going to take to start improving cholesterol levels? Share with us in the comments!

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Need Individualized Support?

If you’d like personalized guidance to create sustainable, functional changes that support your long-term health, I’d love to speak to you.

Schedule a Complimentary Discovery Call

I can run & interpret functional & conventional lab panels (if needed), recommend and monitor supplements, and prescribe medical nutrition therapy plans.

I can work with clients in the following states: TX, CO, CA, FL, OH, AZ, MI, VA, NJ