Been told you have elevated cholesterol? There are a lot of factors to consider, but most people respond well to lifestyle and diet changes. If you’re looking for tips to balance your cholesterol naturally, there are 4 major areas to explore.
Honestly, cholesterol levels are not tested properly, and most doctors go straight to treating with medication. But if we look at why your cholesterol is up, we can address the underlying cause. In some cases, medication may be unavoidable. But for most people, you can reverse or at least significantly reduce high cholesterol with lifestyle & diet.
Cholesterol is a vital compound in the body. If you down-regulate it with medication, you will feel the effects. It’s involved in sex hormone production, vitamin D synthesis, and the creation of bile.
On top of that, it is a building block of your cells, particularly in the brain. Low cholesterol can lead to fogginess, fatigue and poor memory. So if you use medication to suppress it, you may end up with different problems – which is not what you want!
The goal is not to eliminate cholesterol or get it as low as possible. We want a healthy cholesterol balance – not too much, not too little.
4 factors to understand if your goal is to balance your cholesterol
Diet
When you have high cholesterol, you’re usually told to go low-fat. But studies show that low-fat diets can alter healthy cholesterol and transform it to ‘bad’ cholesterol.
Healthy cholesterol is soft and fluffy, which means that it doesn’t do damage to our blood vessels. But when you eat a low-fat diet, your cholesterol shifts to smaller, sharper molecules. These can damage your cardiovascular system.
My major recommendations for a cholesterol balancing diet include:
- Adding good fats such as avocado, olive oil, animal fats, macadamia oil and coconut oil
- Avoiding vegetable oils, canola oil, deep-fried foods and hydrogenated fats such as margarine
- Skipping refined sugar and fructose – these convert your cholesterol to the more dangerous form known as VLDL
- Sticking to wholefood forms of sugar such as fruit – these add in fibre and antioxidants that protect your body against any damage done by unhealthy cholesterol (or any other threats!)
Thyroid
Your thyroid regulates your metabolism. Active thyroid hormone T3 is essential for metabolising cholesterol. If you have an underactive thyroid, you have a risk of high cholesterol – even if you’re being treated with medication. This is one reason why people who are hypothyroid are at a higher risk of heart disease.
This means we want a healthy, functioning thyroid for your heart and overall well-being. Some of my top tips for thyroid health include:
- Eating 3 nourishing meals a day
- A balanced workout routine that incorporates low and higher intensity exercise
- Getting thyroid nutrients including zinc, selenium and iodine (through diet or supplements)
These steps will support T3, which aids in the breakdown of cholesterol and prevent it from building up.
Stress
Another massive reason behind high cholesterol is stress. When you’re under stress, you produce cortisol. This moves glucose and fatty acids into the blood. One study found that before an exam, students had elevated cortisol, glucose and LDL cholesterol in their blood.
Stress is a big challenge for many people. But you can start by sticking to the basics such as:
- 3 balanced meals a day
- Practising mindfulness
- Regular breaks
- Drinking enough water
- Reducing caffeine
Find 3 things that help you with your stress and add them on a regular basis.
Hormone balance
Sex hormones can affect cholesterol – with oestrogen being the main concern. But this is where it can get complex.
Your good (HDL) cholesterol will rise with oestrogen through your cycle. But the Pill can increase your risk of cholesterol issues, clots, heart disease and up your triglycerides. So it’s not a case of oestrogen = bad. The key is in the form of oestrogen involved.
We also know that women who go through menopause are likely to have cholesterol issues. During this time, oestradiol drops and estrone rises. So you want to ensure you have a balance that supports healthy cholesterol levels.
If you are pre or perimenopausal, get your levels tested. You want to find out which forms you’re making and if they’re in balance.
Once you reach menopause, don’t stop eating fat! Instead, focus on nourishing foods, 3 meals a day, strength training and following your passions. This will help to balance your hormones and your cholesterol.
A healthy cholesterol balance is just one piece of the puzzle when it comes to your metabolism!
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