Has Your Cholesterol Been Creeping Up? You May Have More Control Than You Think
Has your doctor recently told you that your cholesterol is too high—or that it’s beginning to move in the wrong direction? Maybe statins have already been mentioned, and now you’re wondering what you can do on your own to help improve those numbers.
First, don’t look at a cholesterol result as simply “good” or “bad.” Your cardiovascular health is much bigger than one number on a lab report. And while cholesterol-lowering medication can be important—and even lifesaving—for people at higher cardiovascular risk, there are also everyday changes that can have a meaningful effect on your cholesterol levels and your overall heart health.
Some of them may be easier than you think.
Cholesterol: It’s More Than Just One Number
Most of us have heard of LDL and HDL cholesterol.
LDL, often referred to as “bad” cholesterol, carries cholesterol throughout the body. When there are too many atherogenic particles circulating in the bloodstream, they can contribute to plaque formation within artery walls.
HDL, traditionally called “good” cholesterol, is involved in transporting cholesterol back toward the liver for processing. While HDL is not a complete measure of cardiovascular protection, having a healthy HDL level can be part of a favorable lipid profile. HDL may help support reverse cholesterol transport, which is one reason it is often described as providing a protective effect alongside efforts to reduce LDL.
That said, a higher HDL does not cancel out a high LDL or eliminate cardiovascular risk. The goal is not to ignore LDL, but to improve your overall cholesterol pattern and cardiovascular health.
Triglycerides matter, too. They are a type of fat circulating in the blood, and elevated levels can be associated with metabolic dysfunction and increased cardiovascular risk.
Today, we can also look at markers such as ApoB and lipoprotein(a), or Lp(a) to get additional information about cardiovascular risk. In fact, current cardiovascular guidelines recommend that Lp(a) be measured at least once in adulthood, while ApoB can be particularly useful for certain people whose standard cholesterol panel may not tell the entire story.
In other words, don’t just ask, “What is my total cholesterol?”
Ask, “What does my complete cardiovascular picture look like?”
One of the Best Things You Can Do? MOVE
When people hear “high cholesterol,” they usually think about changing their diet.
That’s important—but don’t overlook exercise.
Regular physical activity can improve several cardiovascular risk factors at the same time. It can help improve triglycerides, insulin sensitivity, blood pressure, weight management and overall cardiovascular fitness, while also favorably influencing your lipid profile.
Exercise may be especially helpful for supporting HDL. Moderate-intensity activity can encourage your body to use fat more efficiently and may help raise or maintain HDL over time. It can also improve the function of HDL, not just the number shown on a lab report.
You don’t need to become an athlete.
Brisk walking, swimming, cycling, dancing and other forms of aerobic movement can all be beneficial. Strength training is important as well, particularly as we get older, because maintaining muscle supports metabolic health in addition to strength, mobility and healthy aging.
A practical goal is to exercise at a moderate intensity that raises your heart rate to approximately 50% or more above your resting baseline, depending on your current fitness level and medical history. You can reach that level through cardio, strength training or a combination of both.
For many adults, a general goal is about 150 minutes of moderate-intensity activity per week, along with muscle-strengthening activities on at least two days per week. But don’t let that number discourage you if you aren’t there yet.
Start where you are.
A 10- or 15-minute walk is better than no walk. Add a little more as your stamina improves. What you do consistently matters far more than what you do perfectly.
If you have heart disease, significant risk factors or symptoms such as chest pain, unusual shortness of breath or dizziness, speak with your healthcare provider before beginning a new exercise program.
A Surprisingly Simple Addition: PSYLLIUM
Here’s something many people don’t associate with cholesterol: psyllium husk.
You may know psyllium as a fiber supplement used for digestive regularity, but psyllium is rich in soluble fiber—and soluble fiber can help lower LDL cholesterol.
It works partly by trapping bile acids in the digestive tract so they can be eliminated. Your liver then needs to use cholesterol to make additional bile acids, helping remove some LDL cholesterol from circulation.
And this isn’t simply a wellness trend. Research involving randomized controlled trials has consistently found that psyllium can produce meaningful reductions in LDL cholesterol when used regularly.
Other foods naturally rich in soluble fiber include oats, barley, beans, lentils, apples and citrus fruits.
One important note: psyllium absorbs a great deal of liquid, so it needs to be taken with plenty of water. It can also affect the absorption of certain medications, so check with your healthcare provider or pharmacist about appropriate timing if you take prescription medications.
What You Eat Still Matters—But Don’t Just Think “Low Fat”
For years, the message around cholesterol was essentially: Eat less fat.
We now know it’s much more nuanced.
The type of fat and the overall quality of your diet matter.
Build more of your meals around vegetables, fruits, beans, lentils, minimally processed whole grains, nuts, seeds and quality protein sources. Choose unsaturated fats such as extra-virgin olive oil and avocado more often while being mindful of excessive saturated fat.
At the same time, reducing highly processed foods, refined carbohydrates and added sugars can be particularly important when triglycerides, blood sugar, insulin resistance or excess weight are also part of the picture.
This is where I encourage people to think of Food as Medicine.
Food doesn’t work like a prescription medication, but what you eat every day continually provides information and raw materials to your body. Those choices can influence blood sugar, blood pressure, body composition, inflammation, gut health and lipid metabolism—all factors that contribute to cardiovascular health.
Taking Fish Oil for Your Cholesterol?
This one surprises a lot of people.
Fish oil is often taken for “heart health,” and omega-3 fatty acids can provide cardiovascular benefits. But if you’re taking fish oil specifically because you want to lower your cholesterol, it’s important to understand what you’re taking.
Two of the primary omega-3 fatty acids found in fish oil are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
Both can help lower triglycerides.
However, they don’t necessarily affect your cholesterol numbers in exactly the same way.
Research comparing EPA and DHA has found that DHA may raise HDL cholesterol and lower triglycerides, while also raising LDL cholesterol in some people. EPA generally has less tendency to raise LDL.
Does that make DHA “bad”? Absolutely not.
DHA plays important roles in the body, including supporting the brain, eyes and cell membranes. The point is that taking more of a supplement isn’t automatically better—and seeing LDL rise while you’re taking fish oil doesn’t necessarily mean the supplement is doing nothing beneficial.
It does mean that the type, amount and EPA-to-DHA composition of your omega-3 supplement matter, particularly if you’re taking it specifically to change your lipid profile.
Why Consider Krill Oil as You Get Older?
As we age, maintaining cardiovascular, brain, joint and metabolic health becomes increasingly important. This is one reason some people choose krill oil instead of a conventional fish-oil supplement.
Krill oil is derived from small marine crustaceans and naturally contains omega-3 fatty acids, primarily EPA and DHA, along with phospholipids and the antioxidant astaxanthin. Some people choose krill oil because its omega-3s are partly bound to phospholipids, although the amount of EPA and DHA can vary considerably between products.
Potential advantages of choosing krill oil over a conventional fish-oil product may include:
● A source of EPA and DHA in a phospholipid form
● Naturally occurring astaxanthin, depending on the product
● A fresh, clean taste and potentially less fishy aftertaste
● Support for triglyceride management and overall cardiovascular health
● Support for brain, eye and joint health, which can become increasingly important with age
● Plays a vital role for older adults by helping to prevent LDL oxidation. Oxidized LDL is the highly unstable form of bad cholesterol that drives arterial plaque buildup, and cardiovascular inflammation.
However, not all krill oil products are identical. Check the label for the actual amounts of EPA and DHA, the source of the oil, third-party testing, freshness standards and appropriate storage instructions.
People with shellfish allergies should avoid krill oil unless their healthcare provider specifically advises otherwise. Krill oil should not be viewed as a replacement for prescribed cholesterol medication, and it may not be appropriate for everyone. People taking blood thinners, preparing for surgery or managing a bleeding disorder should speak with a healthcare professional before using any concentrated omega-3 ok krill oil supplement. And always make sure your supplements are third-party tested for purity. This is important, especially for supplements derived from fish due to contamination, heavy metals, like mercury, etc. but it’s true for all your supplements.
This is another reason to look at the whole picture rather than judging cardiovascular health by one isolated number.
Don’t Forget About Stress and Sleep
Food and exercise tend to get most of the attention, but cardiovascular health doesn’t stop there.
Chronic stress can affect blood pressure, sleep, food choices, physical activity and metabolic health. Poor sleep can also influence appetite regulation, insulin sensitivity and other cardiovascular risk factors.
Supporting your nervous system, getting adequate restorative sleep and creating opportunities for recovery aren’t luxuries. They’re part of taking care of your heart.
What If Your Doctor Is Recommending a Statin?
This is where an individualized conversation with your healthcare provider becomes important.
Statins have a well-established role in reducing cardiovascular events in people who need them. Whether medication is appropriate depends on much more than your total cholesterol—including LDL levels, age, blood pressure, diabetes, smoking history, family history, existing cardiovascular disease and other risk factors.
So rather than thinking of the decision as “medication or lifestyle,” think of it as:
What combination of strategies is appropriate for me?
Ask questions. Understand why a medication is being recommended. Ask about your overall cardiovascular risk rather than focusing solely on one cholesterol value. And discuss which lifestyle changes, exercise strategies and supplements could complement your treatment plan and in some cases allow you to get off your statins, but again never stop your medication without talking to your doctor first.
Depending on your individual risk and your healthcare provider’s recommendations, you may also be able to implement targeted lifestyle changes and then reassess your numbers.
But don’t stop a statin or other prescribed medication without discussing it with your healthcare provider.
Small Changes Can Make a Big Difference
Improving cardiovascular health doesn’t require turning your life upside down overnight.
Start with a few things you can actually sustain.
Move more. Aim for moderate exercise that raises your heart rate appropriately. Include both cardio and strength training. Add soluble fiber. Eat more whole, nutrient-dense foods. Reduce highly processed foods. Choose your fats thoughtfully. Consider whether a high-quality omega-3 supplement, such as krill oil, is appropriate for you. Pay attention to what is actually in your supplements. Prioritize sleep. Find healthier ways to manage stress.
The key is consistency
Because your cholesterol numbers are only one part of the story.
The bigger goal is to support the health of your heart, blood vessels and metabolism so you can continue to feel strong, energetic and vibrant as you age.
Sometimes the most powerful changes in our health begin with surprisingly simple choices.
RestoreMe: Rebalance • Heal • Transform
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