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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.
What causes hypercholesterolemia or high cholesterol?
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:
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- 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:
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- 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.
What are the risks associated with high cholesterol levels?
- 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.
Treatment
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.
Expert Advice
Nutrition
Nutrition plays a crucial role in managing cholesterol levels and supporting heart health. While genetics and other lifestyle factors are important, your daily food choices can significantly impact both LDL (bad) and HDL (good) cholesterol. A diet that focuses on whole, unprocessed foods, healthy fats, and fibre can help reduce harmful cholesterol and support optimal cardiovascular function.
This section will guide you through foods to avoid and those to focus on, helping you reduce inflammation, support liver function, and maintain balanced lipid levels naturally. Combined with other lifestyle changes, nutritional strategies offer a powerful, long-term solution to improving your cholesterol profile and overall health.
Foods to favor
- Omega-3-rich fish: sardines, mackerel, herring, wild salmon, and wild fish.
Higher omega-3 and lower omega-6 fatty acids levels help reduce LDL, increase HDL and improve cholesterol profile.
Sherratt et al. showed in 2022 that EPA is positively associated with lower cardiovascular risk and lower cholesterol. - Flaxseeds and chia seeds are plant-based omega-3-rich foods.
- Vegetables from the green lists.
Fibre has been associated with lower LDL and higher HDL levels, as it supports cholesterol excretion.
In this 2021 paper by Cronin et al., dietary fibers have been shown to present many health benefits, from gut microbiota regulation to cholesterol metabolism. - Low-sugar fruit (berries).
- Low Glycaemic Index food.
High sugar and carbohydrate dietary choices can lead to insulin resistance, pre-diabetes, diabetes, and higher “bad cholesterol.” As per the meal planning advice, ensure you consume balanced meals with a lower glycemic index. - Good oils (avocado oil, olive oil, walnut oil).
- Nuts except peanuts.
- Lean poultry and protein sources.
Regular protein consumption helps increase satiety and blood sugar levels, preserve muscle mass, and normalize cholesterol levels.
Foods to avoid
- Processed meats.
- Butter, ghee, cream.
- Processed products.
- Palm oil.
- Foods on the red list (stick to the Eat Burn Sleep treat system).
- Inflammatory foods.
- Sugar and meals with a high glycaemic index.
Insulin resistance and diabetes are linked to cholesterol. It is essential to focus on meals with a low glycaemic index. The Eat Burn Sleep lifestyle as it is helps with that. Ensure that you read the insulin resistance advice for further education on how to keep blood sugar levels stable. Insulin resistance increases as people age, so whether they are concerned about this issue, it is essential to be educated on this topic. Watch the live masterclass on blood sugar regulation linked here.
What about eggs and dietary cholesterol?
Eggs have been shown to have no negative impact on cholesterol in people in the context of weight loss. Cholesterol issues arise when people are overweight.
The main issues with cholesterol are chronic inflammation, obesity, and blood sugar regulation. Eggs do contain dietary cholesterol, but that does not necessarily translate into elevated blood “bad cholesterol,” as shown in this 2018 study by Bless and Fernandez.
Based on this study, it can be said that consuming eggs within the Eat Burn Sleep lifestyle is safe when the meal planning guidance is applied.
HEALTH FACT
Eating eggs every day does not cause high cholesterol. Eggs are low in saturated fat and an excellent source of protein.
Lifestyle
The Eat Burn Sleep lifestyle has helped many members reduce their cholesterol. Whilst dietary changes are very important in reducing your cholesterol, it is also important to address the rest of your lifestyle: stress, mental wellness, and movement.
- Stress can elevate cortisol levels, leading to elevated inflammatory processes, blood sugar elevation, and potentially rising bad cholesterol levels. Regarding lifestyle, following the advice on the platform, when it comes to movement and mental wellness, is crucial for lowering stress on the body and the mind.
- Focus on improving sleep, aiming for 7-9 hours per night.
- Eat meals at regular times to keep blood sugar levels stable.
- Incorporate regular anti-inflammatory movement, following the movement advice linked here.
Exercise has been shown to improve cholesterol readings, so daily fast walking and including three to five movement routines per week can help improve body composition and regulate blood sugar levels. It has been shown that a higher muscle mass leads to less blood sugar elevation, as the sugar running in the blood gets stored in the muscles as glycogen. Having elevated blood glucose levels poses a risk of higher cholesterol.
Supplements
- Allicin, found in garlic has been shown to improve cholesterol profile. Sharifi-Rad, et al. (2019). Aim for 180mg per day.
- CoQ10 for people on statins as it creates a CoQ10 deficiency. Take 200mg daily with food.
- Herbs: hawthorn, globe artichokes, garlic, dandelion.
- Niacin (vitamin B3). Take 100mg daily with food.
- Omega-3, preferably EPA by Minami Health. Sherratt, et al. (2022). Take 590mg EPA a day or one soft gel of Minami Health Omega 3.
- Vitamin D with Vitamin K2 to enhance absorption. 6 drops taken daily in water with food or under the tongue.
Vitamin D supplementation has been shown to have a positive effect on serum lipid profiles by Dibaba, D.T. (2019), i.e. help reduce bad cholesterol and improve blood cholesterol levels. - Vitamin B12. 1000µg per day.
- Plant Sterol. Take one capsule twice daily with meals. Studies have shown that plant sterols correlate with an 8% to 10% lower LDL cholesterol level. Barkas et al. (2023).
Watch
Check out the Cholesterol Masterclass below for more information.
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