Nutritional Therapy for High Cholesterol

As stated by the CDC, approximately 38% of individuals, or nearly 94 million U.S adults have high cholesterol, defined as total blood cholesterol over 200 mg/dL. 

In addition, 28 million U.S adults have total cholesterol levels higher than 240 mg/dL.  High cholesterol is correlated to heart disease, which costs around $207 billion annually in lost productivity and medical expenses.

Despite its inherently bad reputation, humans need cholesterol to function, and it is used to build cells, vitamins, and many hormones.  There are two main types of cholesterol, high-density lipoprotein (HDL) and low-density lipoprotein (LDL).  Issues arise when there are too many LDLs in the blood and not enough HDLs to carry cholesterol to the liver. As well, having HDL, the ‘good cholesterol’ too high can be problematic, although seldom talked about

If we take a deeper look at exactly how cholesterol is a made and behaves, it turns out that dietary cholesterol intake has little influence on blood cholesterol levels. When assessing my client’s blood work and particularly their lipids, rather then just flagging the out-of-range numbers that are marked ‘high’ or “low”, I consider the many other influences. More on those, below. Now, back to cholesterol and what you can do about it.

Generally, high cholesterol doesn’t cause any symptoms; therefore, the only way to truly know one’s numbers is to get a blood test called a lipid panel, which measures total cholesterol, LDL, HDL, and triglycerides. According to conventional lab ranges, adults should aim to have total cholesterol below 200 mg/dL, LDL below 100 mg/dL, HDL 60 mg/dL and above, and triglycerides below 150 mg/dL.

Why is treating high cholesterol so important?

Uncontrolled elevations in cholesterol and small LDL particle sizes can lead to numerous complications, including:

• Arterial plaque formation –continue to build up over the years

• Hardening of the arteries (also known as atherosclerosis)

• High blood pressure

• Can contribute to the development of coronary artery disease and peripheral artery disease

• Heart disease

• Stroke

What are causes for high cholesterol:

Various factors, in addition to genetics, play a role in developing high cholesterol, especially diet and lifestyle behaviors, such as:

• Stress

• Type 2 diabetes

• Obesity

• Family history of high cholesterol

• Sedentary lifestyle

• Eating a diet high in saturated and trans fats

• Smoking

• Age (as people age, it gets harder to clear cholesterol from blood)

• Gender (men are more at risk)

As previously mentioned, diet and lifestyle factors play an important role in managing high cholesterol.  Consuming more foods that lower cholesterol, while limiting the harmful ones will dramatically improve cholesterol levels.  Moreover, increasing physical activity as well as managing one’s stress will help manage cholesterol.

I’ve helped many of my clients lower their cholesterol levels to an optimal level through attainable dietary changes.  Ditching processed foods and refined carbohydrates and replacing them with nutrient-dense whole foods such as fruits, vegetables, legumes, nuts, and whole grains.  I encourage my clients to take it one step at a time and slowly reduce the unfavorable foods rather than eliminate them all at once.  

Below you’ll find foods to include and to limit for healthy blood cholesterol and heart health.

Foods to limit if you have high cholesterol:

• Processed foods (packaged, canned) and frozen meals

• Fast foods

• Fatty meals

• Full-fat dairy products

• Soft drinks

• Refined carbohydrates

• Alcohol

• Saturated fats (e.g., butter, coconut oil)

• Trans fats (found in processed foods)

• Margarine

• Vegetable (seed) oils

Foods to increase if you have high cholesterol

• Oily cold water fish: sardines, mackerel, anchovies, herring and salmon (think S.M.A.S.H)

• Fiber

  • Soluble fiber attracts water and swells, creating a gel that helps the body bind cholesterol and toxins for elimination

  • The soluble fiber in foods like oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables helps to lower cholesterol, balances blood sugar, and feeds healthy bacteria in the gut 

  • Whole grains (such as oats and barley) can provide an excellent source of fiber and other phytonutrients that lower cholesterol and stabilize blood sugar

• Green leafy vegetables

• Low-glycemic fruits

• Tomatoes

• Extra-virgin olive oil

  • Rich source of monounsaturated fats and is associated with healthy inflammation and cholesterol levels

  • Research suggests that consuming minimally processed extra-virgin olive oil provides the greatest health benefits by increasing HDL (good cholesterol) and decreasing damage to blood vessels

• Green tea

  • Drinking green tea has been shown to reduce blood pressure and blood fats (triglycerides, cholesterol, and LDL-cholesterol) and may even help with lowering blood sugar

• Soybeans (e.g., soymilk, tofu, tempeh)

• Dark chocolate

• Pomegranate

• Seeds and nuts

  • Mixed nuts (especially walnuts and almonds) contain healthy fats along with phytochemicals like plant sterols (plant compounds that lower cholesterol), polyphenols, antioxidants, and fiber

  • Help reduce the damage of LDL cholesterol, improve blood vessel relaxation, and quell inflammation

• Garlic

• Rice bran oil 

Eat more fiber.

• Dietary fiber is a type of carbohydrate that your body can’t digest. It’s found primarily in whole grains, fruits, vegetables, nuts/seeds and beans. As fiber passes through your body, it aids in digestion and helps bind to and eliminate any excess cholesterol hanging around after a meal, rather than it get reabsorbed. The recirculation of cholesterol (via reabsorption of bile, which is composed largely cholesterol) is what’s thought to contribute to cholesterol issues, perhaps as much as dietary intake.

• So when eaten as part of a healthy diet, fiber can reduce cholesterol. But that’s not its only health benefit. A diet rich in fiber helps control blood sugar, keeps your bowels running on a regular schedule, promotes gut health and aids in weight management.

• To receive the greatest health benefit, you should eat a wide variety of fiber-rich foods. Overall, aim for a total intake of 25 or more grams of dietary fiber (soluble and insoluble) each day.

• High fiber whole grains: (whole oatmeal; oat bran; barley)

  Fiber: Psyllium husk

* Source: Institute for Functional Medicine - CardioMetabolic Food Plan

Connect with a nutrition professional trained in managing metabolic syndrome and in the use of CardioMetabolic Food & Lifestyle Plan TODAY!

4 Reasons Functional Blood Chemistry Analysis Will Change How You View Cholesterol

1. When really taking a deeper look at exactly how cholesterol is a made and behaves, it turns out that dietary cholesterol intake has little influence on blood cholesterol levels. Being trained in Human Nutrition and Nutritional Biochemistry, I can tell you there are a handful reasons unrelated to “fat” that can cause cholesterol to be elevated, which are worth considering.

2. When assessing my client’s blood work and particularly their lipids, rather then just flagging the out-of-range numbers that are marked ‘high’ or “low”, I consider the many other influences that have shown to impact cholesterol levels. I look a bit deeper to spot things such as low thyroid function, glucose regulation, liver issues, gall bladder problems and stagnant bile, all of which can lead to abnormal cholesterol levels. These factors will never be picked up or adequately treated using current conventional methods.

3. Furthermore, many studies indicate that a large number of heart attacks, strokes and other cardiac events occur in people with ‘normal cholesterol levels’ and go on to show that conventional treatments may in fact be exacerbating cardiovascular risk in the long-term. So what exactly is going on? When taking a ‘Functional Blood Chemistry Analysis’ look at cholesterol, one has to consider the other influences on cholesterol when assessing risk. The presence of higher amounts of LDL isn’t alarming as we’ve been told they are.

4. In fact, cholesterol serves as a protective mechanism and it’s not always the higher number that is problematic. Lipid particle size, inflammation and oxidative stress are 3 key drivers of cardiac disease that are often overlooked on conventional lab testing and when assessing for cholesterol issues. Working with someone trained in the complex nature of lipid chemistry can provide you with insights and actionable steps to keeping healthy and stable cholesterol levels

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Tommy Markov is a Functional Nutrition Professional and Wellness Educator with a Master’s in Human Nutrition and Functional Medicine. He specializes in healing the person, not the condition. He is passionate about uncovering the root cause of his client’s ailments and incorporating an integrative mind-body approach.

Tommy’s knowledge of the interconnectedness of body systems helps him identify imbalances before they manifest into dysfunction and disease, allowing for an effective preventative approach.

Tommy has been working in the health and welness industry since his 20’s, ranging from health clubs, hospitals, medical practices to currently founding his own thriving practice, Living Wellness Solutions, after overcoming his own health challenges.

Tommy has appeared as a guest and expert speaker on numerous podcasts, speaking events, as well as being a nutrition and supplement consultant. Most recently, Tommy became a proud partner of F.L.O.W. Wellness Center in Abington, Pennsylvania, where he incorporates Functional Medicine and Nutrition along with various other healing modalities and practitioners.