How to lower cholesterol naturally

Understanding Cholesterol: Role, Function, Types and How to Improve It Naturally

Introduction

Cholesterol is often viewed negatively due to its association with heart disease, yet it plays a vital role in maintaining cellular health, hormone production, and metabolism.

Understanding cholesterol’s functions, sources, and how to optimise levels through diet and lifestyle can help reduce cardiovascular risk while supporting overall wellbeing.

What Is Cholesterol?

Cholesterol is a waxy, fat-like substance found in every cell of the body. It is essential for several biological functions:

• Cell membrane structure: Maintains integrity and fluidity of cell membranes.

• Hormone synthesis: Precursor for steroid hormones including oestrogen, progesterone, testosterone, and cortisol.

• Vitamin D production: UV light acts on skin cholesterol to produce vitamin D.

• Bile acid formation: The liver uses cholesterol to make bile acids, necessary for fat digestion and absorption.

About 75–80% of blood cholesterol is produced endogenously by the liver and intestines, while 20–25% comes from dietary sources.

High LDL Cholesterol foods

Types of Cholesterol and Lipoproteins

Because cholesterol is not water-soluble, it travels through the bloodstream bound to proteins, forming lipoproteins. The main types are:

1. Low-Density Lipoprotein (LDL) – 'bad' cholesterol that can cause atherosclerosis.

2. High-Density Lipoprotein (HDL) – 'good' cholesterol that removes excess cholesterol from tissues.

3. Very Low-Density Lipoproteins (VLDL) – carry triglycerides and are precursors to LDL.

4. Non-HDL Cholesterol – includes all atherogenic lipoproteins and is a stronger risk marker than LDL alone.

Cholesterol Production and Regulation

The liver is the main site of cholesterol synthesis via the HMG-CoA reductase pathway. This enzyme’s activity is regulated by dietary intake, hormones, and genetics.

• High dietary cholesterol reduces hepatic synthesis.

• Insulin and thyroid hormones increase synthesis; glucagon and cortisol reduce it.

• Genetic conditions such as familial hypercholesterolaemia elevate cholesterol regardless of lifestyle.

Menopause and Cholesterol

During menopause, declining oestrogen levels have a significant impact on cholesterol metabolism and cardiovascular risk.

Oestrogen normally supports healthy lipid balance by increasing hepatic LDL receptor activity (which clears LDL cholesterol from the blood), raising HDL cholesterol, and reducing triglyceride production.

As oestrogen declines, this protective effect diminishes—LDL and total cholesterol levels typically rise, HDL may fall, and triglycerides can increase.

In addition, changes in body fat distribution, insulin sensitivity, and vascular function further contribute to a more atherogenic lipid profile. This shift helps explain why women’s cardiovascular risk accelerates after menopause, emphasising the importance of lifestyle, diet, and, in some cases, hormone replacement therapy to maintain healthy cholesterol levels.

How to lower Cholesterol Naturally Through Diet

1. Reduce Saturated and Trans Fats: Replace with unsaturated fats such as olive oil, avocados, nuts, and oily fish.

2. Increase Dietary Fibre: 25–30g/day, especially soluble fibre (oats, barley, beans, apples, psyllium).

3. Choose Lean Protein Sources: Prefer fish, poultry, legumes, and tofu over red or processed meats.

4. Limit Refined Carbohydrates and Added Sugars: Reduces triglycerides and insulin resistance.

5. Include Plant Sterols and Stanols: 2g/day can reduce LDL by up to 10% (Demonty et al., J Nutr, 2009).

   
   

Evidence-Based Supplements for Cholesterol Management

Supplement	Mechanism	Evidence & Effective Dose	Notes / Cautions
Omega-3 fatty acids (EPA/DHA)	Reduce triglycerides, modestly raise HDL	2–4 g/day (AHA guidelines)	May slightly increase LDL in some individuals
Red yeast rice	Natural statin analogue (monacolin K)	3–10 mg/day monacolin K reduces LDL by 15–25%	Monitor for liver effects; avoid with prescribed statins
Psyllium husk	Soluble fibre binding bile acids	7–10 g/day lowers LDL by 5–10%	Safe and well tolerated
Niacin (Vitamin B3)	Raises HDL, lowers LDL and triglycerides	1–2 g/day	Limited by flushing and liver toxicity at high doses
Coenzyme Q10	Supports mitochondrial and endothelial function	100–200 mg/day	Useful for those on statins (reduces muscle pain)
Green tea extract (EGCG)	Inhibits cholesterol absorption	250–500 mg/day	May aid modest LDL reduction

Lifestyle Factors That Influence Cholesterol

• Exercise: 150 minutes/week of moderate activity improves HDL and lowers triglycerides.

• Weight management: Losing 5–10% of body weight improves lipid profile.

• Smoking cessation: Increases HDL levels.

• Stress and sleep: Chronic stress and poor sleep elevate LDL and triglycerides via cortisol.

When to Seek Medical Advice

Persistent elevated cholesterol, especially with family history, diabetes, hypertension, or obesity, requires medical assessment. Blood tests such as lipid profile, apolipoprotein B, and non-HDL cholesterol help guide treatment. Statins or other medications may be necessary alongside lifestyle measures. Please see medical support if you have high cholesterol and would like to lower naturally.

Summary

Cholesterol is an essential molecule, not an enemy. The goal is balance—reducing harmful LDL and triglycerides while supporting protective HDL. Through diet, exercise, and targeted supplementation, most people can achieve meaningful improvements in lipid profile and cardiovascular health.

References

1. Demonty I. et al. (2009). Continuous dose-response relationship of the LDL-cholesterol–lowering effect of plant sterol intake. J Nutr.

2. American Heart Association (AHA) Scientific Statement on Dietary Fats (2021).

3. Jenkins DJ et al. (2010). Effects of a portfolio lipid-lowering diet. JAMA.

4. Cicero AFG et al. (2017). Red yeast rice for dyslipidemia. Eur J Prev Cardiol.

5. Brown L et al. (2000). Cholesterol-lowering effects of dietary fiber: a meta-analysis. Am J Clin Nutr.

Book a blood test

Blood tests

Menopause Care