How Do I Lower My Cholesterol?
- Annaelle Lamers PA-C
- Nov 2
- 4 min read
As a functional medicine provider in Naples Florida - I spend quite a bit of time discussing the concerns revolving around cholesterol. Cholesterol is often linked to cardiovascular disease, a leading cause of death in the U.S. It's certainly an important health marker to review but I truly believe there is a great deal of misunderstanding around it. Though fear of having cholesterol levels too high we (the medical community included) have swung the other direction and push for levels that are too low.
Studies are showing a U shape curve when it comes to risk factors and your cholesterol levels - which means having levels too low is just as much of a risk as having levels too high. The extremes of cholesterol are linked to an increase in “all-cause mortality”. This is why I want to take the time to help others understand the goal optimal ranges, using food as medicine to balance cholesterol, the supplements I often recommend to help balance cholesterol and some of the roles of cholesterol in the body.
The Over-Simplified Understanding of Cholesterol:
Many understand LDL as the “bad” cholesterol and HDL as the “good” cholesterol. Conventional medicine often aims for LDL below 100 mg/dL, with 50-70 mg/dL considered ideal for protection. However, recent studies show that LDL below 70 mg/dL can be as harmful as levels above 190 mg/dL. Another study found that more than half of patients admitted to a hospital with coronary artery disease had LDL below 100 mg/dL. This supports the notion that maybe LDL cholesterol isn’t that bad as a stand alone marker and furthermore, many of those with heart attacks may have totally normal LDL levels and it cannot be blamed for it.
Similarly, when it comes to total cholesterol - studies show that levels above 280 increase risks of ischemic stroke and coronary events due to plaque buildup. Going too far below 170 is also a risk factor and can impact downstream adrenal pathways and brain function.
What are Optimal Levels for Cholesterol?
Functional medicine recommends moderate ranges based on observational data and guidelines from the NIH. I often use these ranges below as general target ranges. This is just to give you an idea but everyone is a little different and it's important to take into consideration any other comorbidities (chronic illnesses) and/or family history that might shift what range is optimal for you specifically.
Total Cholesterol: 220-240 mg/dL – Supports hormone production without excess risk.
LDL: 100-130 mg/dL – Avoids low-risk zones but stays below high thresholds. A 2022 study suggests ≥100 mg/dL as optimal for those without diabetes or CVD history.
HDL: 60-80 mg/dL – Higher levels aid cholesterol removal; aim for >60 mg/dL.
Triglycerides: <130 mg/dL – Maintains insulin sensitivity.
What additional tests should you have checked?
I think it's important to look at the whole picture when it comes to Cholesterol - there are a few markers that are associated with worse outcomes and have a higher association with inflammation which can drive plaque formation (the precursor to clot formation).
Apolipoprotein B (ApoB): Measures atherogenic particles; >90 mg/dL indicates atherosclerosis risk, even if LDL is normal.
Lipoprotein(a) [Lp(a)]: Genetic factor; >50 mg/dL increases clot and inflammation risks.
LDL Particle Number (LDL-P) or Small Dense LDL (sdLDL): >1300 nmol/L signals more damaging particles.
High-Sensitivity CRP (hs-CRP): >2 mg/L indicates inflammation linked to plaque issues.
Oxidized LDL: Elevated levels predict endothelial damage.
What Foods Help with Cholesterol?
This is a tricky answer - some foods can help bring up components of your cholesterol panel while others can help bring levels down. Nutrition plans are on a case by case basis and I like to take into account the full picture of someone's health and their labs (including adrenal function, sex hormones, vitamin/mineral deficiencies). In general - the goal is to reduce inflammation and increase healthy fats & Omegas.
Avoid:
Inflammatory Oils: Canola, Vegetable oil, Sunflower oil.
Processed foods - most packaged foods contain preservatives that are harmful to overall metabolism.
Refined sugars: Sodas, baked goods, processed grains, white breads, etc. High glycemic foods can play into insulin resistance which also worsens triglycerides.
Add:
Fish: Salmon, Sardines, and other white fish.
Nuts/Seeds: Walnuts, almonds, pistachios.
Avocado
Quality red meats (steak, beef, etc.)
* Grass fed & finished and hormone free. Red meat is rich is healthy fats, B vitamins, minerals that all support healthy liver, metabolism, and can improve some cholesterol markers if on the lower low normal end. This is a more individualized decision.
What Natural Remedies Can Raise or Lower Cholesterol?
Here are a few of my favorite supplements to help support healthy cholesterol. Make an appointment or talk to your provider before starting any new supplements.
Berberine: Lowers total cholesterol by 0.47 mmol/L and LDL in meta-analyses. Dose: 500 mg 2-3 times daily.
Fish Oil (Omega-3s): Reduces triglycerides, especially if elevated. Dose: 1-2g EPA/DHA daily.
Garlic: Decreases total cholesterol by 17 mg/dL and LDL by 9 mg/dL.
Resveratrol: Reduces cholesterol and triglycerides in metabolic syndrome. Dose: 150-500 mg/day.
Holy Basil (Tulsi): Lowers cholesterol and supports stress management.
Red Yeast Rice: Cuts LDL by 20-30%.
My favorite Blend: Cholesterol Care by Restorative Formulations which includes: organic red yeast rice, organic reishi mushroom, organic milk thistle seed, organic artichoke leaf, and CoQ10.
Ready to Optimize Your Cholesterol?
Cholesterol balance supports overall health - from your sex hormone production (testosterone, estrogen, progesterone), to your Adrenals (Pregnenolone, DHEA, Cortisol) as well as brain function.
If you are interested in having a comprehensive workup with advanced lipid testing - feel free to reach out and we can build a nutrition & supplement protocol that works best for your specific needs. The goal is to use medication when needed but always with a longterm goal to get you off any medications that are no longer necessary as we strive together towards better health.
Schedule a visit at our Naples Location - Harmony Health Clinic
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a licensed healthcare professional.
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