Functional Steps for Optimizing Cholesterol

Optimizing Cholesterol: Debunking the Myths and Finding Real Solutions

When it comes to heart health, cholesterol has long been a topic of concern and confusion. For decades, we were bombarded with messages that painted cholesterol as the enemy, a substance we needed to minimize at all costs to avoid heart disease. However, recent research has uncovered a different story. It’s time to debunk the cholesterol myths and discover real solutions for optimizing your heart health.

Part 1: Challenging the Cholesterol Myth

For years, we were told that dietary cholesterol was a primary contributor to heart disease. However, in 2015, the Dietary Guidelines Advisory Committee reviewed 40 years of research and changed its stance. They concluded that dietary cholesterol wasn’t a nutrient of concern and lifted restrictions on dietary fat. This revelation should have made headlines, but it often went unnoticed.

The problem with low-fat diets is that they often translate to high sugar intake. Removing fat from food often makes it taste worse, so manufacturers add sugar to compensate. This sugar-fat swap can wreak havoc on our health.

Part 2: The Impact of Fat Quality on Cholesterol

Not all fats are created equal. The type of fat you consume is more crucial than the amount. Trans fats and refined vegetable oils can lead to abnormal cholesterol levels, small LDL particles, elevated triglycerides, and inflammation markers. On the other hand, fats from sources like grass-fed beef and wild-caught salmon can be beneficial.

It’s crucial to understand that fat is not the enemy. It’s the type of fat that matters. High fructose corn syrup is a major contributor to abnormal cholesterol profiles and is found in many processed foods, from sodas to ketchup. Excessive fructose consumption triggers the liver to produce cholesterol improperly, leading to detrimental effects on our cardiovascular health.

Part 3: The Dark Side of Statin Medications

Statins, the commonly prescribed medications for high cholesterol, come with their own set of concerns. While they can be beneficial for specific cases, they’re often prescribed too readily. The number needed to treat for statins is high, meaning many people take them without significant benefits. Statins can also lead to side effects like muscle soreness, joint aches, and memory issues.

Steps to Optimize Cholesterol

Now that we’ve addressed the myths surrounding cholesterol, let’s discuss practical steps to optimize your cholesterol levels and overall heart health:

  1. Get the Right Testing: Consider advanced cardiovascular testing that examines cholesterol particle size, inflammatory markers, and more. A standard lipid panel may not provide the full picture.
  2. Check for Metabolic Syndrome: Assess your insulin levels and address any signs of metabolic syndrome or diabetes.
  3. Eat a Healthy Diet: Focus on healthy fats such as avocados, coconut oil, olive oil, and wild-caught fish. Incorporate a variety of colorful, low glycemic vegetables and prioritize non-starch vegetables.
  4. Exercise Regularly: Even 20-30 minutes of daily walking can have a positive impact on cholesterol levels. High-intensity interval training is ideal for those more advanced in their fitness journey.
  5. Prioritize Quality Sleep: Aim for quality sleep by reducing screen time before bed and engaging in calming activities like meditation or reading.
  6. Consider Dietary Supplements: Include high-quality supplements in your routine, such as a multivitamin, omega-3 fish oil, vitamin D3, niacin, fiber, and red yeast rice, if appropriate.


Cholesterol isn’t the villain it was once made out to be, and blindly taking statin medications may not be the best solution. By focusing on a holistic approach to heart health, including proper testing, a healthy diet, exercise, sleep, and dietary supplements, you can optimize your cholesterol levels and support overall well-being.

Remember that it’s essential to work with a healthcare professional who understands functional medicine and can guide you on your journey to better heart health.

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