Understanding Lipid Health and Cholesterol
Cholesterol is a vital substance your body uses for building cells and producing certain hormones. However, when cholesterol levels—especially LDL (the “bad” cholesterol) and non-HDL—are too high, it may increase the risk of cardiovascular disease. Using a functional medicine approach, we address lipid imbalances holistically, focusing on diet, lifestyle, supplements, and testing to support optimal heart health.
- Key Lipid Terms
- Total Cholesterol: A measure of the total cholesterol in your blood, including LDL, HDL, and other lipid particles.
- LDL Cholesterol (Low-Density Lipoprotein): Often called “bad” cholesterol, high levels of LDL can lead to plaque buildup in arteries.
- HDL Cholesterol (High-Density Lipoprotein): Known as “good” cholesterol, HDL helps remove cholesterol from the bloodstream.
- Triglycerides: A type of fat in the blood that, in high levels, can contribute to heart disease.
- Dietary Recommendations for Improving Lipids
- Increase Fiber: Soluble fibre found in oats, legumes, chia seeds, and fruits binds to cholesterol in the gut, helping to lower LDL.
- Add Healthy Fats: Omega-3 fats (from fish like salmon or flaxseed) and monounsaturated fats (from olive oil, nuts, and avocados) support healthy cholesterol levels.
- Limit Processed Foods: Reduce refined sugars and trans fats, which can raise LDL and triglycerides.
- Include Antioxidant-Rich Foods: Foods rich in antioxidants, such as berries, green leafy vegetables, and brightly coloured vegetables, support healthy lipid levels and reduce inflammation.
- Moderate Saturated Fat: While saturated fats in moderation are fine, minimising excessive intake (from red meat, full-fat dairy) can benefit LDL levels.
- Lifestyle Tips for Heart Health
- Exercise: Aim for 150 minutes of moderate aerobic exercise weekly, such as brisk walking or cycling, combined with strength training.
- Manage Stress: Chronic stress can affect cholesterol. Practices such as meditation, yoga, or even deep breathing exercises can help.
- Prioritise Sleep: Aim for 7–8 hours of quality sleep to reduce the impact of poor sleep on cholesterol and weight.
- Supplement Options
These supplements should be considered as part of your individualised plan:
- Omega-3 Fish Oil: Supports lower triglycerides and LDL. A typical dose is 1–2 grams daily.
- Berberine: An herbal supplement that may reduce LDL cholesterol and blood sugar levels, usually taken at 500 mg, 1–2 times daily.
- Coenzyme Q10 (CoQ10): This antioxidant supports heart health, particularly for those on statin medications. Typical doses range from 100 to 200 mg per day.
- Curcumin (Turmeric Extract): Curcumin offers anti-inflammatory benefits and may modestly reduce LDL. Look for supplements with black pepper extract to enhance absorption; 500-1,000 mg per day is recommended.
- Fibre Supplements (Psyllium or Inulin): Adding soluble fibre binds cholesterol in the gut, helping to lower LDL levels. Psyllium husk or inulin powder can be added to meals or water.
- Niacin (Vitamin B3): Niacin can improve HDL and may reduce triglycerides. Start with 250 mg and gradually increase to avoid flushing. Extended-release options may help with tolerance.
- Advanced Lipid Testing Options
In addition to standard lipid tests, advanced testing may provide a more accurate picture of cardiovascular risk:
- Lipoprotein Particle Testing (e.g., LDL-P and ApoB): Measures the actual number and type of LDL particles, which can be a better predictor of heart disease risk than LDL cholesterol alone.
- Lipoprotein(a): Elevated levels of this particle increase cardiovascular risk and may require additional management.
- High-Sensitivity C-Reactive Protein (hs-CRP): This marker of inflammation can provide insights into inflammation that affects the cardiovascular system.
- Omega-3 Index: Measures the level of omega-3 fats in the red blood cells, indicating anti-inflammatory support.
- Insulin and Glucose Levels: Helps assess for insulin resistance, which can contribute to high cholesterol and heart disease risk.
- Thyroid Testing: Low thyroid function can lead to elevated cholesterol, so it’s important to check TSH, free T3, and free T4 if there’s concern.
These tests can help us identify underlying contributors to lipid imbalances and tailor a targeted, personalised treatment plan.
- Setting Goals and Monitoring Progress
Managing cholesterol is a gradual process, and we’ll check in periodically to monitor your progress and adjust as needed. Improving lipid levels can significantly enhance your long-term health and reduce cardiovascular risk.
Important Note:
This information is intended as a guide and does not replace medical advice from your GP or healthcare provider. Please consult with your GP before making any significant changes to your diet, lifestyle, or supplements, especially if you are on medications or have pre-existing health conditions. Notify The Bespoke Clinic of any changes to your health, medications, or treatments, as they may affect your functional medicine care plan.