Cholesterol often has a bad reputation for being the cause of many health issues, particularly among Western populations. However, cholesterol itself is not inherently harmful or an "enemy to fight against"; it plays a central role in the body's functions. Problems arise when levels of bad cholesterol increase and exceed normal thresholds, posing a danger to health. At that point, it can lead to cardiac issues and high blood pressure

This article offers simple ways to naturally regulate cholesterol levels through dietary changes.

What Is "Bad" Cholesterol?

Cholesterol is classified into two types: high-density cholesterol (HDL) and low-density cholesterol (LDL).

The term "bad cholesterol" refers to low-density lipoproteins (LDL), which transport cholesterol through the bloodstream and deliver it to the body’s tissues and cells. LDL itself is not harmful, as normal LDL levels are essential for proper bodily functions. However, excessive levels can cause problems and significantly increase the risk of stroke by creating deposits in the arteries. 

Excess LDL can undergo structural changes due to oxidation caused by free radicals. These changes allow cholesterol to infiltrate the walls of large arteries, leading to several health complications:

  • Mechanical obstruction of blood flow: The buildup of plaques, known as atheromas, reduces the vessel’s diameter over time, making it increasingly difficult for blood to circulate.
  • Reduced arterial elasticity: Plaques decrease arterial flexibility, creating additional resistance to blood flow.
  • Thrombus formation: Fragments of plaques can break off, forming clots that block blood circulation.

Why Fat Isn’t Necessarily Bad for You

Although it often has a bad reputation, fat is not inherently harmful to your health. In fact, it plays a vital role in your body. Its importance is evidenced by its significant presence in the human body (20% of body mass in men and 25% in women).

First and foremost, fat is essential for brain health, as the brain is primarily composed of fat. Consuming quality fats supports its optimal development, starting as early as childhood. Additionally, fatty acids that the body cannot produce on its own, derived from diet, are crucial for cardiovascular health. These fats provide anti-inflammatory benefits, reducing potential health issues.

Fat is also a key component in hormone production. It contributes to the creation of estrogen, testosterone (steroid hormones), and even plays a role in the synthesis of cortisol.

Moreover, fat aids in the absorption of vitamins A, D, and E and serves as an energy reserve for muscles, particularly during prolonged physical exertion, drawing on lipid stores.

Important: Keep in mind that this discussion refers to “good fats” and not “bad fats,” which can be detrimental, even toxic, to the body.

How to Lower Cholesterol Levels

There are several effective strategies to manage cholesterol levels. One popular approach is the Mediterranean diet, which emphasizes the consumption of fresh, seasonal fruits and vegetables while minimizing processed foods.

Here are additional tips to naturally lower cholesterol levels:

Limit Saturated Fat Intake

Saturated fats, found primarily in red meat and full-fat dairy products, increase cholesterol levels. Reducing the intake of these fats can help lower low-density lipoprotein (LDL) cholesterol.

Trans fats, often labeled as partially hydrogenated vegetable oils on food packaging, are common in margarine, cookies, crackers, and commercial baked goods. These industrial fats not only raise bad cholesterol but also reduce good cholesterol levels, contributing to arterial plaque formation.

It’s no surprise that the World Health Organization (WHO) has advocated for banning trans fats in industrial foods.

Omega-3 fatty acids, especially DHA, can stabilize cholesterol levels and offer cardiovascular benefits, such as lowering blood pressure. The best sources of omega-3s include fatty fish and particularly Krill oil, derived from a small red shrimp.

Enjoy Fiber Freely

Soluble fibers can help reduce cholesterol absorption into the bloodstream. These fibers are found in fruits and vegetables, making them essential for daily consumption in unlimited amounts.

Additionally, numerous studies have demonstrated that increasing fiber intake contributes to a reduction in total cholesterol, particularly LDL cholesterol. Research shows that adding soluble fibers to a low-calorie diet helps control "bad" cholesterol. This is attributed to beta-glucans (a type of soluble fiber), which have an inverse correlation with total and LDL cholesterol levels in the blood.

By regulating cholesterol and triglyceride levels, fibers help reduce the risk of cardiovascular diseases.

Manage Your Sugar Intake

According to various scientific studies, including one from 2010, excessive sugar consumption has been linked to increased LDL cholesterol and triglycerides. Furthermore, sugar reduces the level of “good cholesterol” (HDL) in the blood.

It is essential to regulate sugar intake and avoid overindulgence. To achieve this, consider eating fruits at the end of meals instead of desserts, or during snack time in place of sweets or pastries.

Limit Alcohol Consumption

Excessive alcohol consumption is widely known to have numerous harmful effects on the body, including the release of triglycerides, which in excess can increase cardiovascular risks.

It is recommended to consume alcohol in moderation to maintain normal cholesterol levels and prevent cardiovascular diseases. If you have concerns, it is advisable to consult your doctor.

Engage in Weekly Physical Activity

A key element for maintaining robust health, regular physical activity provides the body with essential benefits, including a significant reduction in cholesterol levels.

Here are some of the key advantages of exercise on bad cholesterol:

  • Increased HDL (good cholesterol) levels: Regular physical activity boosts HDL cholesterol, often referred to as “good cholesterol,” which helps remove LDL cholesterol from the arteries.
  • Weight management: Exercise naturally burns calories, aiding in maintaining a healthy body weight. Excess weight can lead to higher LDL cholesterol levels and lower HDL cholesterol levels.
  • Stress reduction: Physical activity triggers the release of hormones like endorphins, dopamine, and adrenaline, which help lower stress. Chronic stress is associated with elevated LDL cholesterol levels and poor sleep quality.
  • Better sleep quality: Regular exercise improves sleep, a critical factor in overall health. Poor sleep has been linked to increased LDL cholesterol levels.

Manage Stress Levels

As mentioned earlier, chronic stress contributes to elevated LDL cholesterol levels. Reducing intense stress phases can be a smart strategy for managing cholesterol levels.

Here are several tips to help manage stress:

  • Get a good night's sleep
  • Practice meditation
  • Consider taking dietary supplements containing GABA
  • Engage in regular exercise
  • Practice deep breathing during stressful moments
  • And more

Can Taking Anti-Cholesterol Supplements Help?

Some specific natural supplements can improve cholesterol levels. When combined with a healthy lifestyle, they can help regulate cholesterol levels even more effectively. These are excellent options to consider if you are dealing with a cholesterol imbalance.

Here are some supplements that have been the focus of extensive scientific research:

  • Fermented black garlic, rich in the antioxidant S-allyl-cysteine. This functional food helps lower blood pressure and regulate cholesterol levels.
  • Olive leaf extract, particularly rich in polyphenols, supports blood circulation and helps regulate blood pressure.
  • Krill oil, one of the best sources of DHA omega-3s, which are often deficient in Western diets. DHA omega-3s are excellent for heart health and have significant antioxidant properties.

References : 

  1. Ghada A. Soliman - Dietary Cholesterol and the Lack of Evidence in Cardiovascular Disease - Nutrients - 2018 Jun ; 10(6): 780.
  2. Robert L. Rosenthal - Effectiveness of altering serum cholesterol levels without drugs - Proc (Bayl Univ Med Cent) - 2000 Oct ; 13(4): 351–355.
  3. Lowering Your Cholesterol With TLC - NIH Publication No. 06-5235 - December 2005
  4. Trevor Huff, Brandon Boyd, Ishwarlal Jialal - Physiology, Cholesterol - StatPearls - March 9, 2022
  5. Terje R. Pedersen - The Success Story of LDL Cholesterol Lowering - Vol 118, Issue 4 - 19 Feb 201