Mike is the co-founder of Adapt. He holds a degree in neuroscience and is currently at St. Andrews Medical School. When not researching new formulations or speaking with customers, you'll find him experimenting with different ways to help people get that extra 10% out of life.
Everyone’s heard of it, yet most people don’t fully understand what it does or why it matters. So, let’s unpack cholesterol—what it is, how it works, and how to manage it effectively, especially if you're interested in keeping things as natural as possible.
What is Cholesterol?
Think of cholesterol as a necessary helper in the body. It’s a waxy, fat-like substance that’s found in every cell and is crucial for producing hormones, Vitamin D, and bile acids (which digest fats). The body makes cholesterol in the liver, but we also consume it from animal products like meat and dairy.
There are two types:
LDL (Low-Density Lipoprotein): Often called “bad” cholesterol, LDL can lead to artery blockages if levels get too high.
HDL (High-Density Lipoprotein): Known as “good” cholesterol, HDL actually helps carry LDL away from the arteries to the liver, where it’s processed and removed.
How Does Cholesterol Work?
Cholesterol isn’t the villain on its own—it’s about balance. LDL and HDL both have their roles, but excess LDL can lead to plaque buildup in your arteries. This plaque can harden and narrow the arteries, increasing the risk of heart disease and stroke. So, managing cholesterol really means managing that balance, keeping LDL low, and encouraging higher levels of HDL for a healthier heart.
4 Evidence-Based Ways to Reduce Cholesterol Naturally
There’s no silver bullet for lowering cholesterol, but there are some powerful lifestyle changes that can make a big impact:
1. Diet Adjustments
Fiber-Rich Foods: Foods like oats, beans, and lentils are high in soluble fiber, which binds to cholesterol in the digestive system, reducing its absorption.
Healthy Fats: Swap saturated fats for monounsaturated and polyunsaturated fats, like those in olive oil, avocados, and nuts.
Limit Sugar and Processed Foods: Studies show that sugar and refined carbs can raise LDL and lower HDL. Going for whole foods and cutting back on sugary drinks can help.
2. Regular Exercise
Physical activity boosts HDL while helping you manage weight, which also impacts cholesterol. Just 30 minutes of brisk walking a day can do wonders.
3. Stress Management
Chronic stress may raise cholesterol by increasing LDL and reducing HDL. Practices like yoga, mindfulness, or even taking a walk can help manage stress levels.
4. Natural Supplements
Red Yeast Extract: This supplement contains naturally occurring statins, which can help lower LDL. A statin called lovastatin actually got based off red yeast extract.
Reishi Mushroom: Known for its potential heart benefits, some scientific studies have shown Reishi may help support better blood lipid profiles as part of a balanced approach.
The Bottom Line
Reducing cholesterol naturally takes commitment but yields major health rewards. Studies have shown that improving HDL and reducing LDL through diet, exercise, and select supplements can have long-lasting benefits for cardiovascular health. And if you’re curious about supplements, remember they’re just one piece of the puzzle. Focusing on lifestyle habits that prioritise whole foods, regular movement, and stress reduction can be your best bet for sustained heart health.
Always consult your healthcare provider before making significant changes to your routine!