Cholesterol is a type of fat that is essential for human health, but too much of it can lead to cardiovascular disease, stroke, and other health problems. While statin drugs are the most commonly prescribed medications to lower cholesterol levels, they may have side effects and may not be suitable for everyone. Functional medicine offers an integrative approach to cholesterol management, focusing on personalized dietary and lifestyle interventions. In this article, we review the evidence for health remedies for cholesterol from a functional medicine perspective.
Section 1: Diet and Cholesterol
A. Evidence-based dietary recommendations for cholesterol management
- According to the American Heart Association, National Lipid Association, and Mayo Clinic, a healthy diet is crucial for managing cholesterol levels.
- American Heart Association: https://www.heart.org/en/health-topics/cholesterol/prevention-and-treatment-of-high-cholesterol-hyperlipidemia
- Mayo Clinic: https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/cholesterol/art-20045192
B. Research suggests that certain foods and nutrients, such as soluble fiber, plant sterols and stanols, omega-3 fatty acids, nuts, and soy protein, can lower cholesterol levels.:
- Soluble fiber
- Harvard Health Publishing: https://www.health.harvard.edu/heart-health/11-foods-that-lower-cholesterol
- National Institutes of Health: https://www.nih.gov/news-events/nih-research-matters/health-benefits-dietary-fibers-vary
- Plant sterols and stanols
- National Center for Complementary and Integrative Health:
https://www.nccih.nih.gov/health/providers/digest/high-cholesterol-and-natural-products-science
- Omega-3 fatty acids
- American Heart Association: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids
- Mayo Clinic: https://www.mayoclinic.org/drugs-supplements-fish-oil/art-20364810
- Nuts
- Harvard Health Publishing: https://www.hsph.harvard.edu/nutritionsource/nuts-for-the-heart/
- American Heart Association: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/go-nuts-but-just-a-little
C. Anti-inflammatory diet and cholesterol
- An anti-inflammatory diet can also help manage cholesterol levels, as chronic inflammation is a risk factor for cardiovascular diseases.
- Cleveland Clinic: https://www.clevelandheartlab.com/blog/horizons-how-effective-are-anti-inflammatory-diets-for-lowering-heart-attack-risk/
Section 2: Lifestyle and Cholesterol
A. Exercise and cholesterol
- Aerobic exercise
- Mayo Clinic: https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/cholesterol/art-20045192
- American Heart Association: https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
- Resistance training
- Harvard Health Publishing: https://www.health.harvard.edu/staying-healthy/strength-training-builds-more-than-muscles
- National Institutes of Health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4884669/
B. Stress reduction and cholesterol
- Mindfulness meditation
- Mayo Clinic: https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858
- Harvard Health Publishing: https://www.health.harvard.edu/heart-health/meditation-and-a-relaxation-technique-to-lower-blood-pressure
- Yoga
- National Center for Complementary and Integrative Health: https://www.nccih.nih.gov/health/yoga-what-you-need-to-know
- Mayo Clinic: https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858https://www.mayoclinic.org
- Mayo Clinic: https://www.nccih.nih.gov/health/providers/digest/yoga-for-health
C. Sleep and Cholesterol
- Poor sleep quality and duration have been linked to higher cholesterol levels, according to the American Heart Association and National Sleep Foundation.
- Link: https://www.heart.org/en/health-topics/sleep-disorders/sleep-and-heart-health
- Link: https://www.sleepfoundation.org/sleep-deprivation/how-sleep-deprivation-affects-your-heart
Conclusion: In summary, there are several evidence-based dietary and lifestyle interventions that can help manage cholesterol levels. A healthy diet that includes specific foods and nutrients, such as soluble fiber, plant sterols and stanols, omega-3 fatty acids, nuts, and soy protein, can lower cholesterol levels. An anti-inflammatory diet can also be beneficial. Exercise, stress reduction, and adequate sleep are also important lifestyle factors to consider for managing cholesterol levels. As functional medicine practitioners, we encourage patients to incorporate these interventions into their daily routines for optimal cholesterol management and overall health.
