Reboot and Revive
Lowering Cholesterol Naturally with Eat Burn Sleep
Cholesterol is a type of fat found in the blood plasma and produced by the liver. It is vital for our organs and cells and is found in every cell of the body.
Cholesterol plays an essential role in our cell membrane integrity, our hormones (particularly sex hormones), and the metabolism of vitamin D and calcium.
Cholesterol is vital but can cause plaque formation in the arteries when elevated.
Cholesterol can be divided into two types:
- High-density lipoprotein (HDL) accounts for 25% of cholesterol.
- Low-density lipoprotein (LDL) accounts for 75% of cholesterol.
HDL, commonly known as “Good Cholesterol,” helps remove the excess cholesterol from the body cells and transports it back to the liver.
LDL, commonly known as “Bad Cholesterol,” plays a role in repairing the cell membranes and in the synthesis of steroid hormones. When in excess, LDL has been associated with cholesterol deposits in the arteries, also known as cholesterol plaque. This plaque can narrow the arteries, limit the blood flow, and raise the risk of blood clots. If a blood clot blocks an artery in the heart or brain, it can cause a heart attack or stroke.
Hypercholesterolaemia is a condition where LDL levels are elevated, and HDL levels are low. Hypercholesterolaemia affects around 40% of adults in the US and is estimated to affect up to 60% of adults in the UK.
Several factors can play a part in high cholesterol in people.
- It can be inherited genetically. This is called ‘familial cholesterol’: a defect on chromosome 9 causes the inability to remove LDL from blood.
- Smoking can cause LDL to rise and HDL to lower. Smoking can make the blood thicker and, consequently, LDL “stickier.” LDL has an increased tendency to stick to the artery walls. Smoking also causes the blood vessels to thicken and LDL to tend to stick more. Lower HDL levels mean “bad cholesterol” (LDL) will increase too.
- Chronic Inflammation caused by poor dietary choices, including high alcohol consumption, a sedentary lifestyle, and elevated stress, is linked to several conditions that increase the risk of high LDL and low HDL:
- Hypertension.
- Obesity.
- Diabetes mellitus or Type 2 Diabetes.
- Atherosclerosis: the thickening and loss of arterial walls, a leading cause of death in the US and most developed countries, is a chronic inflammatory disease. Zhu et al. (2018).
- A rise in cholesterol levels is also age-related. The issue is not so much age, but a series of risks that increase with age, such as:
- Hormonal changes: lower estrogen levels in perimenopausal and menopausal women are linked to higher LDL levels and lower HDL levels, as seen in this paper by Zhu et al. (2015).
- Sedentary lifestyle.
- Weight gain.
HEALTH FACT
Chronic inflammation can cause high cholesterol. Lowering inflammation by adopting an anti-inflammatory lifestyle is one of the most effective approaches for lowering cholesterol.
- Heart disease.
- Stroke.
- Peripheral artery disease.
- Increased inflammation: cholesterol can be caused by chronic inflammation, as seen in the section above, but it turns out that higher LDL can cause elevated inflammatory markers, as shown in this 2017 study by Catapano et al. The link between chronic inflammation and a worsened lipoprotein profile is proving to be binary; consequently, many people may be caught in a vicious cycle of inflammation and elevated bad cholesterol, along with reduced good cholesterol.
Chronic inflammation can contribute to high cholesterol levels. In the long term, inflammation can lower your HDL cholesterol and raise your LDL.
This plaque can narrow your arteries, limit your blood flow, and raise your risk of blood clots. If a blood clot blocks an artery in your heart or brain, it can cause a heart attack or stroke.
High cholesterol rarely causes symptoms in the beginning. That’s why it’s crucial to get your cholesterol levels checked on a regular basis.
In any case, given the high incidence of poor cholesterol readings in Western countries, it is essential to follow an anti-inflammatory lifestyle to prevent cholesterol issues or to try and reverse them.
If you’re looking to support healthy cholesterol levels naturally, you’re in the right place. In the Expert Advice section below, you’ll find everything you need to know about managing cholesterol through a proven anti-inflammatory lifestyle. From the best foods to focus and foods to avoid. You’ll also discover effective lifestyle strategies that support cardiovascular health, including movement, sleep, and stress reduction.
Additionally, we examine targeted supplements that have been shown to support lipid balance and reduce inflammation. Whether you’re dealing with high LDL, low HDL, or triglyceride concerns, this section is designed to empower you with practical, evidence-backed advice to bring your cholesterol into balance—naturally.
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Frequently Asked Questions
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Yes. Chronic inflammation can lead to atherosclerosis (hardening of the arteries) and consequently increases the risk of strokes. Following an anti-inflammatory lifestyle can help soften the arteries and support cardiovascular health.
Do I need to cook while on the EBS Lifestyle?
Not necessarily. You can absolutely eat out by following the Eating Out Guide. This Lifestyle isn’t about perfection — it’s about damage limitation. And if you do want to cook at home, the recipes are simple, approachable, and designed for all skill levels.
Can you eat out while following the EBS Lifestyle?
Yes. There is an Eating Out section on the Eat Burn Sleep platform that will help you choose the best cuisines and the healthiest dishes on the menu when you are eating out.
Is the EBS Lifestyle suitable for me whilst pregnant?
Yes. Many women have used this lifestyle for fertility, during pregnancy, and afterward. Following this lifestyle during pregnancy has many benefits, and there is special personalized advice for Pregnancy & Postpartum. Check it with your doctor first, of course. Stick to your doctor’s supplements advice.
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