These are the things I would do to lower high cholesterol

I have sifted through hundreds of meta-analyses (a statistical method that combines the results of multiple studies into a single overall assessment) related to high cholesterol. I hold a Master's degree in Exercise Science (M.Sc.) and have studied exercise science, exercise biology, health sciences, and nutrition sciences. I have read extensively in the field and completed online courses and other lectures. I have coached hundreds of individuals who wish to improve their health through lifestyle changes. And thanks to the knowledge and practical experience I have accumulated over the years, I have a crystal-clear understanding of how and when high cholesterol levels can decrease. I have now condensed that information into this article. 

High cholesterol is not just a single reading from a blood test – it is a warning sign. It indicates that there are metabolic imbalances in the body that expose you to cardiovascular diseases, fatty liver, and other chronic ailments. The good news is that lifestyle changes can significantly impact cholesterol levels – and naturally as well. Here are the key measures I would take.

Animal foods typically contain high levels of saturated fat, which raises LDL cholesterol and blood triglyceride levels. Processed meats, in particular, also contain nitrites and nitrates, which can form carcinogenic nitrosamines in the body.Additionally, they often contain high sodium content, which puts a strain on the circulatory system and kidneys. Choline is important, but it is abundant in animal products, leading to high intake if the diet includes a lot of, for example, eggs. Choline can be metabolized to TMAO  (trimethylamine N-oxide), which is associated with heart diseases. The effects of hormone and drug residues should not be underestimated, even though they are closely monitored in Europe.

Generally speaking, it can also be said that if a person consumes a lot of animal products, the intake of vegetables and fiber inevitably decreases. High fiber intake is one of the fundamental pillars for lowering high cholesterol.

Industrially produced baked goods, cookies, chips, and ready meals may contain partially hydrogenated fats, also known as trans fats, which raise harmful LDL cholesterol and lower good HDL cholesterol.

Excessive sugar intake increases insulin resistance, fatty liver, and inflammation – all of which are associated with high cholesterol. Sweet yogurts, soft drinks, baked goods, and candies are major sources of hidden sugars. Also check sauces.

Processing is not always bad, but it often means that nutrients (fiber, phytochemicals) have been removed and replaced with sugar, salt, and unhealthy fats. This alters the food's effect on the body in a harmful direction – for example, whole grain becomes white wheat or potatoes turn into chips. In addition to containing "empty calories" and unhealthy ingredients, processed products also cause insulin resistance and worsen the condition of the gut microbiome.

Excess energy – regardless of its source – is stored as fat, often in the liver and abdominal cavity, which increases LDL cholesterol and silent inflammation. 

Alcohol increases the burden on the liver, can raise triglyceride levels, and complicates weight management. Smoking also exacerbates arterial inflammation and oxidative stress.

Legumes, tofu, lentils, as well as nuts and seeds provide protein without cholesterol and often also contain soluble fiber and beneficial fats. Plant proteins are not just neutral – they can actively lower cholesterol. 

This amount provides fiber, polyphenols, antioxidants, and vitamins, which help reduce inflammation and improve gut health – two key factors in managing cholesterol. 

 A few rules of thumb for vegetables: 

• Always buy at least 5 different colored vegetables from the store

• Eat vegetables at every meal

Soluble fiber, such as beta-glucan and pectin, binds bile acids and cholesterol in the intestine, preventing their reabsorption into the body. Good sources include oats, apples, psyllium, and legumes.

I would choose cold-pressed oils, such as hemp oil, camelina oil, and olive oil. They contain healthy fatty acids (omega-3 and -9) that improve blood fat profiles and reduce inflammation. For frying, canola oil is suitable, for example.

Ideally, I would replace all spreads with pastes made from hemp, camelina, or olive oil that include, for example, herbs and garlic. 

The method of food preparation particularly affects your health in the long term.Grilling, deep frying, and browning can produce harmful compounds. I recommend steaming, braising, boiling, or fermenting – as well as adding raw foods: salads, legumes, nuts, seeds, berries, and vegetables without cooking.

Physical activity is more than just exercise. It is daily movement, such as standing, walking, using stairs, and using the body in various ways.

People today spend most of their day sitting or lying down, which slows down metabolism and affects the processing of fat and cholesterol.Passivity is associated with:

• Insulin resistance

• Fatty liver

• High triglyceride and LDL levels

 The best exercise combination for cholesterol includes: 

•  Low-intensity prolonged exercise (e.g., walking, cycling): promotes fat utilization as an energy source.

•  Strenuous exercise (e.g., jogging, dancing, HIIT): improves insulin sensitivity, reduces visceral fat.

•  Strength training: increases muscle mass, which burns more energy even at rest and affects hormone balance.

Together, they lower LDL, raise HDL, and improve fat metabolism.

 Chronic stress and under-recovery increase the secretion of stress hormones (cortisol), which:

• Raises blood glucose and insulin levels

• Increases fat tissue accumulation, especially in the abdominal area

• Promotes silent inflammation

If you are stressed, do not settle for it – make a change. This may mean reorganizing work, relationships, or daily life. It may require difficult decisions, but health is the most important asset in your life.

Being in nature reduces stress, cortisol levels, and blood pressure. At the same time, it increases physical activity and can improve the diversity of gut microbiota (in contact with nature).

Nature also supports recovery, improves sleep, and strengthens the immune system – all of which indirectly affect cholesterol levels.

The gut not only digests food – it regulates the immune system, metabolism, and inflammation. Studies show that gut microbiota can regulate cholesterol production and secretion.

• Fatty liver

• Insulin resistance

• Low-grade inflammation

• High-fiber diet

• Fermented foods (sauerkraut, kimchi, tempeh, yogurt)

• Diversity of vegetables

• Avoid unnecessary use of antibiotics

 Beta-glucan is one of the few nutrients that has an EU-approved health claim for lowering cholesterol. It is particularly found in oats and barley.

To gain benefits, you need at least 3 g of beta-glucan per day – every day, for a minimum of three months.

The easiest way to get this is from Glucaven: One 25 g serving contains over 3 g of beta-glucan, making daily dosing easy and effective.

• Supports liver function and reduces fatty liver, liver fibrosis, and insulin resistance

• Improves gut health

• Helps to control silent inflammation

 Phytosterols prevent the absorption of cholesterol from the intestine back into the bloodstream. This applies to both:

• Cholesterol that comes with food

• Cholesterol secreted with bile

Together with beta-glucan, they form an effective combination:

 Glucavena + Cholestree: both address symptoms, one addresses causes.

Cholesterol does not decrease by wishing – it decreases by doing. Pick 3 things from this article right now: 

•  One easy (e.g.Glucavena) 

•  Two more demanding (e.g. add more vegetables and increase exercise) 

Make a decision. Set a schedule. And do the work.

There will be moments when you slip – that’s part of the process. The most important thing is that you keep moving forward .

 Take responsibility for your health – everyone benefits: you, your body, and your loved ones.