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How to Maintain Healthy Cholesterol Levels Naturally

By Joe Boland

November 24, 2024

Maintaining healthy cholesterol levels is crucial for overall heart health and promoting healthy longevity. Unfortunately, many people struggle with maintaining their healthy cholesterol levels, whether due to genetics or diet and lifestyle choices (or both).

Cholesterol plays an essential role in your body, but it’s important to maintain a healthy balance to promote overall health.

So what constitutes healthy cholesterol levels, and are there practical, natural strategies to help maintain them? Luckily, yes.

Best of all? Many of these methods to help maintain healthy cholesterol levels double as tips to support healthy blood sugar levels (already in the normal range), too!

As always, you should consult your healthcare professional prior to beginning any new dietary or lifestyle regimen.

What are healthy cholesterol levels?

Cholesterol is a waxy substance found in your blood, essential for building cells, producing hormones and supporting proper digestion. It’s carried by two types of lipoproteins:

• Low-density lipoprotein (LDL): Often called “bad cholesterol,” its levels can influence the amount of plaque in arteries.

• High-density lipoprotein (HDL): Known as “good cholesterol,” it balances LDL cholesterol in the bloodstream.

Recommended cholesterol levels:

• Total cholesterol: Less than 200 mg/dL

• LDL cholesterol: Less than 100 mg/dL

• HDL cholesterol: 40 mg/dL or higher (men), 50 mg/dL or higher (women)

• Triglycerides: Less than 150 mg/dL

Maintaining these levels can significantly affect the health of your heart and cardiovascular system function.

How to help maintain normal cholesterol levels naturally

Here are science-backed ways to support healthy cholesterol levels naturally:

1. Eat these types of fats

Not all fats are created equal. Focus on consuming foods high in healthy fats:

• Monounsaturated fats: Found in foods like olive oil, avocados and nuts, these fats can help balance LDL and HDL cholesterol.

• Omega-3 fatty acids: Present in fatty fish like salmon, chia seeds and walnuts, omega-3s support healthy triglyceride levels and overall heart health.

• Polyunsaturated fats: Sources like flaxseeds help with LDL cholesterol levels and support overall cardiovascular health.

Meanwhile, it's important to avoid trans fats and excessive saturated fats, as they can increase LDL cholesterol.

2. Use these spices

Certain spices can have beneficial effects on cholesterol levels:

• Turmeric: Contains curcumin, which can aid in a healthy response to inflammation,which can also positively impact cholesterol levels.

• Garlic: Allicin in garlic has been shown to support healthy cholesterol levels.

• Cinnamon: May help with healthy triglycerides and LDL cholesterol levels.

• Ginger: Known for its ability to help with a proper response to inflammation, ginger may also support healthy cholesterol levels.

3. Consume fermented foods

Fermented foods promote gut health, which is linked to healthy cholesterol levels. Include the following fermented foods in your diet:

• Yogurt (with live cultures): Helps with HDL cholesterol.

• Kefir: Supports the gut microbiome and healthy cholesterol ratios.

• Kimchi and sauerkraut: Rich in probiotics, these foods can help with total cholesterol levels.

4. Add these drinks

The beverages you choose can significantly impact your cholesterol levels:

• Green tea: Contains catechins, which help support healthy LDL cholesterol and triglycerides levels.

• Red wine (in moderation): The antioxidants in red wine, such as resveratrol, may help support HDL cholesterol.

• Pomegranate juice: High in antioxidants, it can help balance LDL.

• Oat milk: Rich in beta-glucans, it can help balance cholesterol levels.

5. Consider these supplements

Certain supplements can also help promote overall healthy cholesterol levels when used as part of a heart-healthy diet and lifestyle, including regular exercise:

• Fiber supplement: Soluble fiber binds to cholesterol and can help maintain healthy cholesterol levels. Some of the top types of fiber supplements include konjac root, acacia fiber and psyllium husk. Ancient Nutrition’s Organic Fiber contains konjac and acacia fiber, along with probiotics and organic stevia.

• Niacin (vitamin B3): Helps promote healthy HDL cholesterol and overall cholesterol levels. Ancient Nutrition's Vitamin B Complex includes niacin among several other B vitamins.

• Red yeast rice: Contains natural compounds that help balance LDL and HDL cholesterol.

• Omega-3 fatty acids: Found in fish oil or algae-based supplements, omega-3s help with proper triglycerides and HDL cholesterol levels. How much omega-3s per day should you consume? Simply take three Omega-3s Whole Body capsules per day with eight ounces of water to get your daily supply of omega-3s.

• Probiotics: These beneficial bacteria support gut health, which may positively influence cholesterol levels. Try one of Ancient Nutrition's SBO Probiotics.

• Plant sterols and stanols: Never heard of these? These compounds help with proper cholesterol absorption in the gut.

• Citrus bergamot: Extracted from a type of orange, citrus bergamot is known for its ability to promote healthy cholesterol and triglyceride levels.

• Coenzyme Q10 (CoQ10): This antioxidant supports heart health by helping maintain healthy cholesterol levels.

• Berberine: A natural compound found in plants, berberine has been shown to help maintain triglyceride and cholesterol levels.

Consult your healthcare provider before starting any supplements.

6. Stop eating these foods

Avoiding certain foods that can negatively impact cholesterol levels, including:

• Processed meats: High in saturated fats and preservatives.

• Fried foods: Loaded with trans fats that can interfere with healthy cholesterol levels.

• Sugary treats and drinks: High sugar intake can lead to increased triglycerides.

7. Cut down on your alcohol consumption

While moderate red wine consumption may be beneficial, excessive alcohol contributes to poor cholesterol ratios. Stick to recommended guidelines:

• Up to one drink per day for women.

• Up to two drinks per day for men.

8. Do this type of exercise

Regular physical activity can help balance LDL and HDL cholesterol. Focus on:

• Aerobic exercises: Activities like walking, running, cycling or swimming are highly effective.

• Strength training: Builds muscle and helps support healthy cholesterol levels.

• High-intensity interval training (HIIT): Combines cardio and strength benefits for optimal heart health.

Aim for at least 150 minutes of moderate-intensity exercise per week.

9. Bonus: Extra steps to take

Other ways to help maintain healthy cholesterol levels include:

• Consume more high-fiber foods.

• Maintain a healthy weight.

• Stop smoking.

• Eat more foods that have shown to help maintain proper cholesterol levels, such as olive oil, nutrient-dense veggies, nuts, seeds, beans and legumes, okra, sweet potatoes, persimmons, gluten-free whole grains, and more.

Conclusion

• Maintaining healthy cholesterol levels is achievable through lifestyle and dietary changes.

• By focusing on heart-friendly fats, incorporating certain foods and spices and supplements, staying active, and making mindful choices, you can support your heart health naturally.