Worried About High Cholesterol? Here’s What You Can Do

If you’ve been told you have high cholesterol, you may be wondering what this means for your health—and more importantly, what you can do about it. While many people fear cholesterol as a “bad” substance, the truth is more nuanced. Cholesterol is essential for hormone production, brain function, and cell membrane integrity. However, when levels become imbalanced, it can increase your risk for cardiovascular disease, stroke, and inflammation.

The good news? You don’t have to wait for things to get worse or rely solely on medications. Through a root-cause, functional medicine approach, many people are able to bring their cholesterol levels into balance naturally, safely, and effectively.

Let’s explore what high cholesterol really means and what steps you can take today to improve your numbers and your overall health.

What Is High Cholesterol?

Cholesterol is a waxy, fat-like substance found in every cell in your body. It travels in your blood in particles called lipoproteins.

The key cholesterol markers include:

• Total cholesterol: All cholesterol in the blood.
• LDL (low-density lipoprotein): Often labeled “bad” cholesterol. When oxidized, it contributes to plaque buildup in arteries.
• HDL (high-density lipoprotein): The “good” cholesterol that helps remove LDL from your bloodstream.
• Triglycerides: Another type of fat in the blood that can increase heart disease risk if elevated.

What’s Considered High?

• Total cholesterol: Over 200 mg/dL
• LDL: Over 100 mg/dL
• HDL: Below 40 mg/dL (men), 50 mg/dL (women)
• Triglycerides: Over 150 mg/dL

Note: Functional medicine often evaluates these numbers more contextually, considering inflammation, insulin resistance, particle size, and other metabolic markers.

What Causes High Cholesterol?

There are several root causes of high cholesterol beyond just eating too much fat. Common drivers include:

• Inflammation
• Poor liver detoxification
• Insulin resistance or metabolic syndrome
• Chronic stress
• Thyroid dysfunction
• Nutrient deficiencies (e.g., omega-3s, magnesium)
• Genetic factors (familial hypercholesterolemia)

That’s why a one-size-fits-all treatment doesn’t work. The key is to identify and treat the underlying cause.

What Can I Do If I Have High Cholesterol?

Here are the top functional and evidence-based strategies to improve your cholesterol profile naturally:

1. Adopt an Anti-Inflammatory, Heart-Healthy Diet

Diet plays a major role in cholesterol regulation, but it’s not just about eating less fat—it’s about eating the right foods to support liver function, reduce inflammation, and improve lipid metabolism.

Focus on:

• Fiber-rich vegetables and fruits (e.g., leafy greens, berries, broccoli)
• Healthy fats: Avocados, nuts, seeds, extra virgin olive oil
• Omega-3 rich foods: Salmon, sardines, walnuts, flaxseeds
• Plant-based proteins: Legumes, beans, quinoa
• Lean proteins: Wild-caught fish, organic poultry, pasture-raised eggs
• Fermented foods: Kimchi, sauerkraut, yogurt for gut health

Limit:

• Trans fats and processed vegetable oils
• Sugar and refined carbs (which raise triglycerides and LDL)
• Processed meats and fried foods
• Excess alcohol

2. Exercise Regularly

Physical activity helps raise HDL and lower LDL and triglycerides. Aim for:

• 150 minutes/week of moderate aerobic exercise (like brisk walking, cycling, swimming)
• 2–3 days/week of resistance training
• Short daily walks after meals can also improve blood lipids and insulin sensitivity

3. Balance Blood Sugar

High blood sugar and insulin resistance are tightly linked with elevated cholesterol and triglycerides. To stabilize glucose:

• Eat protein and fiber at every meal
• Avoid sugary drinks and excessive snacking
• Use a continuous glucose monitor (CGM) or test fasting insulin and HbA1c
• Consider berberine, alpha-lipoic acid, or magnesium under practitioner guidance

4. Support Your Liver and Gallbladder

Your liver plays a major role in cholesterol metabolism. Improve detoxification and bile flow by:

• Drinking plenty of water
• Eating cruciferous vegetables (e.g., broccoli, cauliflower, arugula)
• Using milk thistle or dandelion root tea
• Limiting alcohol and environmental toxin exposure

5. Lower Stress and Support Your Nervous System

Chronic stress raises cortisol, which can lead to increased cholesterol and triglycerides. Try:

• Daily mindfulness or breathwork
• Yoga or tai chi
• Grounding or time outdoors
• Adrenal support (like adaptogens: ashwagandha, rhodiola)

6. Consider Evidence-Based Supplements

Certain supplements have been shown to support healthy cholesterol levels:

• Berberine: Helps reduce LDL and improve insulin resistance
• Red yeast rice (under supervision): Contains natural statin-like compounds
• Omega-3 fatty acids: Lower triglycerides and reduce inflammation
• Niacin: Increases HDL and lowers LDL (use cautiously under supervision)
• CoQ10: Especially important if taking statins
• Artichoke leaf extract: Supports liver and bile function
• Soluble fiber: From psyllium husk or oat beta-glucan

Always consult a provider before starting new supplements—some interact with medications.

7. Check for Underlying Issues

A functional medicine provider can run advanced labs to check:

• Lipoprotein particle size (LDL-P)
• High-sensitivity CRP (inflammation marker)
• Fasting insulin and glucose
• Thyroid function
• Genetic lipid markers (like APOE genotype)

This data helps tailor a personalized plan for long-term cardiovascular health.

8. Know When to Consider Medication

While natural approaches can dramatically improve lipid markers, some individuals with very high cholesterol or genetic risk (like familial hypercholesterolemia) may benefit from medications.

If your provider recommends a statin or other lipid-lowering drug, you can still support your body by:

• Optimizing liver detox
• Supplementing with CoQ10
• Addressing lifestyle and diet as foundational care

Final Thoughts: You’re Not Powerless Against High Cholesterol

Being told you have high cholesterol doesn’t mean you’re doomed to heart disease or lifelong medication. By taking a root-cause approach, you can often reverse your numbers naturally and safely—while also improving your energy, brain health, weight, and longevity.

Remember: it’s not just about lowering a number on a lab test. It’s about optimizing the health of your entire cardiovascular system, from your cells to your arteries.

At Sheen Vein & Cosmetics, We Look Deeper

If you’re struggling with high cholesterol, our functional medicine team can help you uncover what’s really driving it and create a plan that works for your body.

Book your functional lab review or consultation today and take the first step toward heart-healthy living.

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