Lifestyle changes can be a good alternative to cholesterol medication for many. You’ll want to eat a diet rich in vegetables, fruits, whole grains, and healthy fats and low in sugar and refined carbohydrates, according to Noorda. “Reducing intake of sugary foods, white bread, and processed snacks can have a positive impact on cholesterol levels.” Adding probiotic-rich foods like yogurt, kefir, and fermented vegetables or taking a supplement can aid your cholesterol by supporting gut health. Certain supplements, like omega-3 fatty acids, vitamin B3, CoQ10, berberine, resveratrol, turmeric/curcumin, plant sterols and stanols, soluble fiber, and beta-glucan can also help. Look at avoiding seed oils, as well. “Seed oils, such as those from canola, sunflower, soybean, corn, and safflower (also known as vegetable oils), are often high in omega-6 fatty acids,” he said. While omega-6s are important, we tend to eat too many of them compared to omega-3s.
If you’re overweight, Noorda advises losing weight. “[E]ven a modest weight loss can significantly lower cholesterol levels,” he said. Getting regular exercise can help raise the more desirable high-density lipoprotein (HDL) cholesterol while reducing your LDL cholesterol. Quitting smoking and eliminating or reducing your alcohol intake can help as well.
Finally, Noorda suggests addressing any of the root causes of your abnormal cholesterol numbers by looking at things like insulin resistance, chronic inflammation, poor thyroid function, nutrient deficiencies, stress, poor gut health, and toxin exposures. “Of course, genetics can often play a role,” he added, “but we also know that targeted lifestyle shifts can make a huge difference for those with genetic predispositions.”
