Natural Ways to Manage Cholesterol

Reviewed by Aleksandra Morgan, CNP


Did you know that cholesterol, often considered the villain when it comes to heart health, is a vital substance necessary for the proper functioning of the human body? Cholesterol serves as a fundamental building block for cell membranes, aids in the production of hormones such as estrogen and testosterone, and plays a pivotal role in synthesizing vitamin D. Additionally, cholesterol contributes to the formation of bile acids, which are essential for fat digestion and the absorption of fat-soluble vitamins. While keeping your cholesterol within a healthy range is important, bear in mind that not all cholesterol is detrimental.  

Often referred to as "bad" cholesterol, low-density lipoprotein (LDL) carries cholesterol from the liver to cells and can contribute to plaque buildup in arteries when present in excess, raising the risk of heart disease. However, high-density lipoprotein (HDL), or "good" cholesterol, transports cholesterol away from the arteries to the liver for removal, helping prevent plaque formation in the body. Understanding the difference between these two lipoproteins, HDL and LDL, in the body reinforces the notion that, in the right balance, cholesterol is indeed a valuable asset to overall health.  

As mentioned earlier, cholesterol management is a key aspect of maintaining overall heart health, and while medications are often a common recommendation in the medical community, nature provides an array of powerful nutrients that can support a healthy cholesterol balance.  

Let's explore some natural approaches to managing cholesterol levels that pave the way for a healthy cardiovascular system. 

Support a healthy liver 

A healthy liver is essential for overall well-being and plays a key role in managing cholesterol in the body. The liver produces and regulates cholesterol to meet the body's needs. Maintaining a balanced diet, staying active, and limiting alcohol intake supports liver health and contributes to a healthy cholesterol balance. There are also liver support supplements that can aid your liver’s important work in the body, such as:

RESTORATIVE FORMULATIONS C-CARE  is a comprehensive support system for maintaining cardiovascular health. This formula is designed to promote optimal circulation and liver function, ensuring the healthy metabolism of blood lipids. C-Care features a unique blend of herbs, including milk thistle and artichoke, both known for supporting liver function. Both of these herbs aid in lipid processing and promote a healthy blood flow, while the addition of CoQ10 neutralizes free radicals and supports the healthy metabolism of cholesterol. 

Increase your fibre intake 

Fiber plays a pivotal role in managing and maintaining healthy cholesterol levels, especially soluble fibre. Fiber binds to cholesterol and aids its excretion from the body. We recommend increasing fibre-rich foods in your diet like oats, beans, fruits, and vegetables to support healthy cholesterol levels and support overall heart health. Another option is to add a soluble fibre supplement, like:

HEALTHOLOGY SOLUBLE FIBRE BLEND provides 5 grams of soluble fibre from a Certified Organic non-GMO blend of Baobab and Acacia fibres. This fibre blend supports weight management, lowers cholesterol, reduces heart disease risk, and promotes healthy digestion without artificial additives, all while offering an easily digestible and effective way to supplement daily soluble fibre needs. 

Up your omega-3 fatty acids 

Omega-3 Fatty Acids are essential fats that have been shown to lower triglycerides and increase HDL (“good”) cholesterol. Found in fatty fish such as salmon, mackerel, and sardines, you can harness the heart-boosting benefits of omega-3s by incorporating fish into your diet at least twice a week.  

A great source of omega-3 fatty acids is krill oil, derived from tiny crustaceans known as krill. This highly potent source delivers a healthy dose of important omega-3s, which help reduce levels of LDL ("bad") cholesterol and increase HDL ("good") cholesterol, contributing to overall cardiovascular health.

CANPREV KRILL OIL is sourced from 100% traceable and sustainable Antarctic krill and it is a great source of antioxidant astaxanthin. It helps reduce inflammation and lowers LDL cholesterol levels, promoting cardiovascular health, all in convenient and easily digestible softgels without any lingering fishy aftertaste or odor. 

Explore Plant Sterols 

Plant sterols naturally occur in nuts, seeds, and vegetable oils, and they mimic cholesterol in the digestive system. Consuming foods rich in plant sterols can interfere with the absorption of cholesterol, helping to keep levels in balance. Sprinkle a handful of nuts on your salad or use plant-based oils such as flax seed oil to introduce these natural cholesterol blockers into your meals. If you’re looking for a more concentrated and convenient source of plant sterols, try this:

NFH CHOL SAP-15 features natural plant sterols that help lower total and LDL-cholesterol levels for a healthier blood lipid profile. Research indicates that a daily intake of 1.05 g of plant sterols can decrease LDL-cholesterol and total cholesterol by 8 to 15%. Beyond cholesterol benefits, plant sterols in Chol SAP-15 support immune function, healthy inflammatory responses, and improve antioxidant status. Formulated with an organic flax seed oil base, Chol SAP-15 ensures optimal absorption and effectiveness while also providing omega-3 fatty acids and alpha-linolenic acid (ALA) for overall health maintenance. 

Add some raw garlic to your diet 

Allicin, a compound found in garlic, may help lower cholesterol levels and reduce blood pressure. Incorporate fresh, raw garlic into your meals for a flavorful and heart-healthy kick or if you are bothered by the taste of raw garlic, take it in a pill form. 

KYOLIC FORMULA 106 - CHOLESTEROL CONTROL W/ HAWTHORN is derived from 100% organically grown garlic and uniquely aged to eliminate odor. Kyolic Aged Garlic Extract stands out as a scientifically researched, high-quality, and top-selling Sociable Garlic® supplement. Each serving provides 600 mg of Aged Garlic Extract, along with vitamin E, hawthorn berry, and cayenne pepper, contributing to the reduction of elevated blood lipid levels.  

Nature provides a symphony of elements to nurture our hearts. By incorporating these natural strategies into our daily lives, we can take significant strides towards managing cholesterol levels and promoting overall cardiovascular well-being long-term. Always consult with a healthcare professional before making significant changes to your diet or lifestyle. Here's to a heart-healthy journey inspired by the bounties of nature! 

Disclaimer: The information provided in this blog is for educational purposes only and should not be considered as a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider regarding any medical condition, dietary changes, or supplementation.