Lower Cholesterol the Functional Way

I understand! You have been told you have high cholesterol and your Doctor wants you to lower it but you don't even know where to begin. Managing cholesterol levels is crucial for heart health and it can be achieved with the right nutrition and lifestyle strategies. With a functional nutrition approach, you can effectively lower cholesterol levels while promoting overall well-being.

Understanding Cholesterol

Cholesterol is not just one number—it is a combination of different types of lipids that travel through the bloodstream in particles of varying sizes and densities. The most commonly measured are LDL (low-density lipoprotein), HDL (high-density lipoprotein), and triglycerides.

LDL is often referred to as "bad cholesterol" because elevated levels can contribute to plaque buildup in arteries; ideally, LDL should be below 2.0 mmol/L (or under 100 mg/dL).

HDL, or "good cholesterol," helps clear excess cholesterol from the bloodstream and protects against heart disease—levels above 1.3 mmol/L (or 50 mg/dL) in women and 1.0 mmol/L (or 40 mg/dL) in men are considered protective.

Triglycerides are small fat particles that tend to rise with excess sugar, alcohol, or high caloric intake; optimal levels are under 1.7 mmol/L (or 150 mg/dL).

Total cholesterol ideally falls below 5.2 mmol/L (or 200 mg/dL). The total cholesterol-to-HDL ratio is another important marker—this ratio should ideally be below 4.5, with lower values indicating a better balance.

Recently, attention has shifted toward more advanced markers like apolipoproteins. ApoB represents the number of potentially harmful lipoprotein particles (like LDL), and ApoA1 reflects protective HDL particles. A lower ApoB and a higher ApoA1 are associated with reduced cardiovascular risk, with an optimal ApoB/ApoA1 ratio being less than 0.6. These markers give a more precise picture of heart health and can guide more personalized interventions.

Strategies to Lower Cholesterol: Where to Begin

Focus on Soluble Fiber

Soluble fiber binds to cholesterol in the digestive tract, helping remove it from the body before it can enter the bloodstream. Research shows:

• 5 to 10 grams of soluble fiber daily can lower LDL cholesterol by up to 7%

• Every 10 grams of total fiber added to the diet is associated with a 12% reduction in cardiovascular disease risk

What to aim for:

• 3 grams daily of beta-glucans, found in about 1.5 cups cooked oats or 1 cup cooked barley

• 7 grams per day of psyllium husk (usually taken mixed into water or smoothies)

• Regular intake of soluble fibres include beans, lentils, pectin fruits like apples or pears, citrus fruits, flaxseeds and chia seeds

Increase Plant Diversity

Increasing daily plants provides a diet that is rich in fiber, antioxidants and anti-inflammatory compounds that help improve cholesterol metabolism and support overall vascular health.

• Aim for 30 or more unique plant foods per week. This includes fruits, vegetables, legumes, whole grains, nuts, seeds, herbs and spices and herbal teas.

Incorporate Omega-3 Fats

Omega-3 fatty acids, particularly EPA and DHA, can lower triglycerides, reduce inflammation and support healthy cholesterol balance.

• Aim for 1000 mg daily of combined EPA and DHA, either through 2 to 3 servings of fatty fish per week or supplementation

• Look for high-quality fish oil supplements that include vitamin E as a natural antioxidant to protect against lipid oxidation and have third party certification like NSF Certified

Daily Movement

Rather than focusing on structured “exercise,” think of movement as a daily habit that supports heart health.

• Just 20 minutes of daily movement—whether it’s walking, stretching, gardening or dancing—can enhance vascular integrity, support healthy blood flow and improve lipid metabolism

Support a Healthy Weight

Even a modest reduction in weight can make a significant difference.

• A 10% reduction in body weight is associated with improved LDL and HDL cholesterol, lower triglycerides, better insulin sensitivity, and a reduced overall risk of cardiovascular disease

Suggested Targeted Supplements

Supplements can support lifestyle changes when used thoughtfully and under professional guidance.

• Omega-3 Fish Oil: 1000 mg EPA and DHA per day from a reputable, third-party tested brand with added vitamin E

• Red Yeast Rice: A fermented rice product that contains Monacolin K, a naturally occurring compound that helps reduce cholesterol production in the liver. Use with caution and professional oversight, especially if taking medications

• Psyllium Husk: 7 grams daily to reduce LDL cholesterol and support digestion and blood sugar balance

Final Thoughts

Lowering cholesterol the functional way to me is about building a nutrient-rich lifestyle that supports your health from the inside out. By focusing on increasing plants and fibre, daily habits and individualized support, you can reduce your risk and feel your best.

If you are ready to take a more personalized approach to your heart health, I am here to help.