High Cholesterol

• Lower LDL cholesterol and triglycerides
• Raise HDL cholesterol
• Support liver metabolism and bile production
• Reduce inflammation and oxidative stress
• Improve arterial function and circulation

Type: Nutrient / food supplement

Preparation: Mix 1–2 tsp in 1 cup water or juice, drink immediately

Use/Dosage: 1–2× daily

Safety: Drink plenty of water to avoid choking

🧬 Science bite: Psyllium binds bile acids → liver uses cholesterol to make more bile → lowers blood LDL. Think of it as a cholesterol vacuum cleaner.

Type: Food-based

Preparation: Raw garlic or lightly sautéed onions, added to meals

Use/Dosage: Daily incorporation

Safety: May thin blood; caution if on anticoagulants

🌿 Why it works: Allicin in garlic reduces LDL oxidation and supports endothelial health — tiny chemical ninjas for your heart.

Type: Nutrient-dense

Sources: Wild salmon, flax, chia, walnuts

Use/Dosage: 3–4× weekly

Safety: Choose low-mercury sources

🧠 Science bite: Omega-3s reduce triglycerides, lower inflammation, and support arterial flexibility — your lipid traffic cops.

Type: Nutrient / food-based

Sources: Fortified spreads, nuts, seeds, legumes

Use/Dosage: Daily intake per package directions (2 g/day)

Safety: Safe in moderation

⚡ Fun fact: Plant sterols compete with cholesterol absorption in the gut — think of them as gatecrashers at the cholesterol party.

Key Herbs: Milk thistle, dandelion root, turmeric

Preparation: Tea or tincture as labeled

Use/Dosage: 1–2 cups tea or tincture per instructions

Safety: Monitor liver conditions and medications

🧬 Why it works: Liver processes cholesterol → herbs support bile flow and antioxidant protection. Your liver is basically the lipid recycling center

• Reduce saturated/trans fats and processed foods 🥩🚫
• Eat soluble fiber-rich foods: oats, beans, vegetables 🍲
• Daily movement: walking, swimming, resistance training 🏊‍♂️🚶‍♀️
• Stress management and adequate sleep 🧘‍♂️🌙

💡 Science bite: Exercise increases HDL (“good”) cholesterol and improves circulation — your natural lipid mechanic.

To discover the most common contributors behind these health concerns, check out the Foundations of Health page.