Cholesterol: The Good, the Bad, and the Natural

When most people hear the word cholesterol, they immediately think of something harmful that should be avoided. In reality, cholesterol is an essential substance that your body produces naturally. Like blood, calcium, and other vital components, cholesterol plays critical roles in survival and health.

Why We Need Cholesterol

Cholesterol is a structural building block in every cell membrane. It is also necessary for the production of vitamin D in the skin, supports proper hormone levels, and enables the digestion and absorption of dietary fats, nutrients, and fat-soluble vitamins. Much of this beneficial work is carried out by what is commonly referred to as “good” cholesterol (HDL). HDL also helps remove “bad” cholesterol (LDL) from the bloodstream through reverse cholesterol transport [1].

When Cholesterol Becomes a Problem

LDL cholesterol is the type most often associated with health risks. It is the primary contributor to plaque buildup in the arteries, making them stiff and brittle [2]. Concerningly, plaque accumulation has been observed in children and young adults, which is why it is important to keep tabs on cholesterol levels early in life [3].

Because of these risks, cholesterol levels are closely monitored in healthcare. When a patient is diagnosed with high cholesterol, medications are often prescribed as the first step. However, if cholesterol levels are only slightly elevated, natural approaches, including dietary changes and specific supplements, may be just as effective, without the side effects associated with pharmaceuticals.

Natural Ways to Improve Cholesterol Balance

If you want to support healthy cholesterol levels, here are natural strategies that can lower LDL cholesterol and in many cases increase HDL:

• Cinnamon: Studies suggest it can lower LDL while raising HDL cholesterol.

• Red Yeast Rice: Used in traditional Chinese medicine to reduce LDL cholesterol.

• Niacin (Vitamin B3): Can lower LDL and raise HDL, though it may cause temporary side effects such as flushing or itching. It is best paired with a B-complex supplement.

• Fish Oil (Omega-3s): Widely recognized for lowering LDL cholesterol and reducing inflammation.

• Aloe Vera: Shown to help lower LDL cholesterol.

• Vegetables: Rich in fiber, which binds fats and cholesterol in the intestine and carries them out of the body.

• Coconut Oil: Can lower LDL while raising HDL cholesterol.

• Turmeric: Supports blood vessel health by lowering LDL and reducing vascular inflammation.

The Bottom Line

Cholesterol itself is not the enemy. It is a vital substance that keeps your body functioning properly. The issue arises when LDL cholesterol becomes elevated and contributes to plaque buildup. The good news is that nutrition and lifestyle changes, along with targeted natural supplements, can help restore balance.

Always consult your healthcare provider before starting new supplements, especially if you are taking medications, to ensure safe and effective care.

Ready to improve cholesterol naturally with a personalized plan? Schedule a consultation today so we can tailor food, lifestyle, and safe supplementation to your goals.

References

1. Rader DJ, Hovingh GK. HDL and cardiovascular disease. Lancet. 2014;384(9943):618–625. https://doi.org/10.1016/S0140-6736(14)61217-4

2. Ference BA, Ginsberg HN, Graham I, et al. Low-density lipoproteins cause atherosclerotic cardiovascular disease. Eur Heart J. 2017;38(32):2459–2472. https://doi.org/10.1093/eurheartj/ehx144

3. Berenson GS, Srinivasan SR, Bao W, Newman WP III, Tracy RE, Wattigney WA. Association between multiple cardiovascular risk factors and atherosclerosis in children and young adults. N Engl J Med. 1998;338(23):1650–1656. https://doi.org/10.1056/NEJM199806043382302