If you have a risk for heart disease or another condition potentially triggered by high cholesterol, your doctor might ask you to lower your cholesterol levels.

The debate about how much of a role cholesterol plays in heart disease and other problems, however, is contentious and inconclusive.

Some experts support the lipid hypothesis, which looks at cholesterol’s impact on your blood.

Saturated fat is a chief culprit here for heart disease because this type of dietary fat raises cholesterol.

Others argue such theories are outdated and unfairly demonize saturated fat and cholesterol.

Regardless, high cholesterol remains a concern for many doctors and other healthcare professionals.

These and other modifications can have dramatic effects on your health including creating healthy cholesterol levels and weight:

1. Increase anti-inflammatory fatty acids. Whereas our Paleolithic ancestors ate about an equal ratio of omega-6 to omega-3 polyunsaturated fatty acids, today we eat 20 times or more pro-inflammatory omega 6 fatty acids that can contribute to inflammatory diseases including atherosclerosis or hardening of the arteries. Anti-inflammatory foods include nuts, seeds, low-sugar fruits like berries and avocado, extra-virgin olive oil, wild-caught salmon, and vegetables. If you aren’t regularly eating wild-caught seafood, consider supplementing with fish oil to get those anti-inflammatory fatty acids.

2. Add more fiber. Research shows dietary fiber – specifically, soluble fiber – can reduce cholesterol levels. That’s because excess cholesterol binds to soluble fiber, which you then excrete from your body. Aim for at least 35 grams of fiber daily from foods like fruit, vegetables, nuts, and seeds. (Many of these plant foods also provide antioxidants to balance the oxidative stress that can contribute to heart disease.) You might also consider a powder supplement if you find getting fiber from food difficult. As you increase fiber intake, remember to drink additional water.

3. Lower sugar intake. Too much sugar and refined carbohydrates – especially without healthy foods including omega-3 fatty acids, antioxidants, and dietary fiber – can contribute to inflammation. You know the usual suspects, but sugar can hide in not-so-obvious places including salad dressings. Learn to read labels. Anything ending in -ose is sugar.

4. Eat more fermented foods. Fermented foods such as unpasteurized sauerkraut and kimchi are rich in probiotics to support gut health. Most of us don’t eat these foods regularly, which makes supplementing with a probiotic ideal. One meta-analysis of randomized controlled trials found that probiotic supplements could significantly reduce serum total cholesterol.

5. Quit smoking. Among its damage, cigarette smoking increases your risk of inflammation, oxidative stress, and so much more. Smoking is also a risk factor for heart disease.

6. Implement lifestyle factors. Maintaining normal cholesterol levels start with your diet but also require good sleep, managing stress levels, and working with your chiropractor to reduce your risk factors for other chronic diseases. Aim for eight hours of solid sleep every night. Meditation, yoga, deep breathing, and mindfulness make great ways to de-stress.

7. Move more. Consistent, regular exercise is an effective way to normalize high cholesterol. Research shows that high- and moderate-intensity exercise can increase HDL and lower LDL and triglycerides. Regardless of your fitness level, you can find something with these strategies to fit more exercise into your schedule.

High cholesterol and your risk for heart disease don’t occur overnight. Likewise, normalizing cholesterol levels with dietary and lifestyle modifications might require time.

A chiropractor can create a dietary, nutrient, and lifestyle plan that works for you and gets results as you work with your doctor to determine what creates your high cholesterol. With the right plan, you can completely normalize cholesterol and all the complications that high cholesterol.

Call our office for more information on managing your cholesterol levels by addressing the underlying cause.

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