Low-grade inflammation and high cholesterol – an invisible link with a significant impact on health

Low-grade inflammation is a silent, chronic defense reaction of the body that does not manifest like a typical inflammation (such as fever or pain), but has a widespread impact on health. It is a continuous, mild activation of the immune system that can persist for years without the person noticing it – and yet it causes significant changes in the body's functioning.

Low-grade inflammation occurs when the body is exposed to prolonged lifestyle  or environmental irritants, such as:

• Poor-quality and processed nutrition (high sugar, trans fats, high intake of saturated fats)

• Overweight and especially abdominal obesity

• Lack of physical activity

• Sleep deprivation and chronic stress

• Imbalanced gut microbiome

• Exposure to environmental toxins and air pollutants

• Exposure to continuous low-level infection irritants

In these situations, the body continuously produces small amounts of inflammatory mediators (such as IL-6, TNF-α, and CRP), which disrupts metabolism, insulin function, and lipid processing.

The connection between cholesterol and inflammation is strong and bidirectional:

1. Inflammation exacerbates the harmfulness of cholesterol

   • When inflammation is present, LDL cholesterol oxidizes more easily, and oxidized LDL is the form that truly accumulates in the walls of blood vessels and causes arterial narrowing.

   • Without inflammation, merely elevated LDL is not always as dangerous.

2. Inflammation weakens the protective effect of HDL

   • HDL's ability to remove excess cholesterol diminishes during inflammation.

3. Low-grade inflammation affects cholesterol production and regulation

   • It disrupts the liver's normal cholesterol synthesis and recycling, which can lead to an increase in LDL and triglycerides.

For this reason, merely lowering cholesterol levels is not always sufficient – controlling inflammation is often a crucial factor in the comprehensive management of cholesterol.

The good news is that low-grade inflammation can be significantly reduced through lifestyle changes. Below are four key areas where investing can help you naturally and effectively control the body's silent inflammation:

Nutrition is one of the most effective ways to influence low-grade inflammation. A healthy diet is based on abundant vegetables, high-quality fibers, and good fats such as omega-3 fatty acids (for example, fatty fish, flaxseeds, and walnuts).

The diet should be low in sugar, as minimally processed as possible, and contain as little saturated and trans fats as possible. Avoiding sugar, ultra-processed products, and excessive alcohol is important for controlling inflammation.

Lack of sleep and constant stress are continuous stressors for the body that maintain low-grade inflammation. Quality and sufficient sleep supports the body's repair functions and recovery.

Stress management is an essential part of inflammation control. Daily relaxation, restorative exercise, breathing exercises, and mindfulness can help reduce the body's stress responses and lower inflammation levels.

As little as 30 minutes of light or moderate exercise per day can lower inflammation markers such as CRP (C-reactive protein).

Exercise supports metabolism, improves insulin sensitivity, and aids in weight management – all factors that positively influence the inflammatory state.

Gut health is a key component in managing low-grade inflammation. An imbalance in the gut can increase intestinal permeability (the so-called"leaky gut"), allowing harmful substances to enter the bloodstream and activate the immune system.

High-quality dietary fiber, such as beta-glucan, as well as probiotics and fermented foods support the gut microbiota and the condition of the mucous membranes. This can reduce intestinal inflammation and support overall well-being.

Relieving low-grade inflammation does not require medication, but can often be achieved by improving lifestyle choices. When diet, sleep, exercise, and gut health are in order, the inflammatory state also calms down – and at the same time, the body's ability to manage cholesterol and other metabolic aspects improves.

You have surely heard that beta-glucan lowers high cholesterol, but did you know that beta-glucan also suppresses low-grade inflammation? Generally, when discussing beta-glucan, it is mentioned that it lowers high cholesterol by binding bile acids, which forces the liver to use cholesterol to produce new bile acids, but it is rarely mentioned that beta-glucan has the ability to suppress low-grade inflammation and thus indirectly lower high cholesterol and reduce the oxidation of LDL cholesterol.

Beta-glucan is a soluble fiber found particularly in oats. It acts in the intestine as a prebiotic, meaning it serves as food for beneficial bacteria in the gut.When these bacteria break down beta-glucan, they produce short-chain fatty acids (SCFA), such as butyrate, which:

• Reduces the production of inflammatory mediators

• Strengthens the intestinal mucosa, preventing harmful substances from entering the bloodstream

• Supports the balance of the immune system

As a result, low-grade inflammation decreases, and the harmful effects of LDL cholesterol also diminish. Therefore, beta-glucan not only lowers cholesterol but also mitigates the surrounding inflammatory state that makes cholesterol dangerous.

Beta-glucan should be consumed in a minimum of three grams per day, which corresponds to about 2-3 bowls of oatmeal. The easiest and fastest way to meet your daily beta-glucan intake is to enjoy Glucavena.

Written by:

Jerry Hietaniemi

Glucavena, founder

Master of Sports Sciences, LitM

Coach, lifestyle change