Let's Talk Cholesterol

Cholesterol is a waxy, fat-like substance our bodies produce to keep us healthy. It plays a vital role in building cell walls, creating important hormones, and supporting brain health.  Think of cholesterol as one of your body’s building blocks—necessary, helpful, and, when balanced, a key part of your overall wellness.

WHAT IT DOES FOR THE BODY

Cholesterol is essential for producing hormones, Vitamin D, and bile, which are crucial for digestion, stress response, immunity,  reproductive health, and metabolism. Without enough cholesterol, the body struggles to produce these hormones, which can disrupt hormonal balance and impact energy, mood, and overall well-being.

 

HDL vs. LDL

Cholesterol has gotten a bad rap over the years—but like fats, not all cholesterol is the same. LDL ("bad" cholesterol) can lead to plaque buildup in arteries, while HDL ("good" cholesterol) helps remove excess cholesterol by transporting it to the liver for excretion.  Omega-3 Essential Fatty Acids are vital to keep the percentage of HDLs high—shoot for a 1:1 to 5:1 ratio of Omega-3 to Omega-6's for optimal health.

FINDING BALANCE

Bile, produced by the liver from cholesterol and stored in the gallbladder, helps digest fats and regulate cholesterol. Fiber binds to bile acids, preventing their reabsorption and promoting excretion, which encourages the liver to produce new bile. This process aids detoxification by removing excess cholesterol, toxins, hormones, and fat-soluble waste.

TIP: Boost your fiber intake with 8-12g of quality fiber per major meal from foods like legumes, nuts, seeds, fruits, and veggies—or consider a Psyllium Husk supplement for added support.

SIX TIPS TO MANAGE CHOLESTEROL LEVELS:

1. Decrease saturated fat consumption: Reduce Omega-6 fatty acids in the diet (think: fried and processed foods) and prioritize fresh, whole foods instead. 
2. Move your body: A sedentary lifestyle can slow metabolism and lead to excess fat storage. Aim for at least 30 minutes of moderate exercise most days of the week—bonus points if you're including strength training. 
3. Stop smoking: Smoking lowers HDL levels, making it challenging to clear LDL from the body—not to mention the impacts on blood vessels, and the lungs. 
4. Practice healthy stress management: Stress can raise hormonal levels and increase cholesterol production. Try yoga, slow breathing, or 10 minutes of quiet meditation to calm your nervous system and restore balance. 
5. Mindful alcohol consumption: Give your liver a break—too many drinks can raise total cholesterol levels.
6. Check your levels: A lipid panel is a a blood test that can measure the amount of cholesterol in your blood. Ask your primary healthcare physician so you have a baseline of where you're at, and can track improvements.