How to Lower Cholesterol Naturally: A Functional Medicine & Holistic Nutrition Approach
High cholesterol has long been viewed as a key contributor to heart disease, but from a functional medicine and holistic nutrition perspective, the story is more nuanced. Cholesterol itself isn’t the villain—it’s an essential compound involved in hormone production, cellular repair, and brain health. The real issue lies in how cholesterol is being used in the body and what’s causing it to become imbalanced in the first place.
If you’re searching for ways on how to lower cholesterol naturally, it’s important to look beyond numbers and lab reports. Instead, we dig deeper into root causes such as inflammation, oxidative stress, poor liver function, and metabolic dysfunction. Let’s explore the foundational changes you can make to support healthy cholesterol levels through food, lifestyle, and targeted supplements.
Understanding Cholesterol the Holistic Way
Before jumping into solutions, let’s shift the narrative. Total cholesterol doesn’t paint the full picture. Functional medicine looks at:
LDL particle size and density (small, dense LDL is more inflammatory)
HDL functionality (not just quantity)
Triglyceride-to-HDL ratio
Markers of inflammation like hs-CRP
Liver function and bile flow
Addressing these variables is how we get to the root of cholesterol imbalances.
Foods to Avoid for Healthy Cholesterol
Top foods and ingredients to avoid when looking to support healthy cholesterol levels include:
Inflammation promoting foods
Processed foods
Alcohol
Caffeine
Canola/ Vegetable Oils
Low-quality animal products
Processed meats
Refined grains
How to Lower Cholesterol Naturally with Food
Food is one of the most powerful tools for balancing lipids, reducing inflammation, and supporting overall heart health.
1. Fiber-Rich Foods
Soluble fiber helps bind excess cholesterol and toxins in the gut, promoting their elimination.
Oats
Flaxseeds and chia seeds
Lentils and beans
Apples, pears, and berries
Psyllium husk (can also be used as a gentle supplement)
2. Healthy Fats
Replace inflammatory fats with heart-supportive ones.
Extra virgin olive oil
Avocados
Wild-caught salmon, sardines, and mackerel (rich in omega-3s)
Nuts like walnuts and almonds
3. Fermented Foods
A healthy gut microbiome plays a surprising role in cholesterol metabolism.
Sauerkraut
Kimchi
Kefir
Miso
Plain yogurt with live cultures
4. Liver-Supporting Foods
The liver is central to cholesterol regulation, especially for bile production and detox.
Beets and beet greens
Dandelion greens and leafy greens
Artichokes
Cruciferous vegetables like broccoli, kale, and Brussels sprouts
Lemon water and apple cider vinegar (help bile flow)
Quality red meat, pasture raised eggs (yes, I did say eggs and meat). Both of these products when sourced correctly have an amazing anti-inflammatory effect on the body and actually support healthy cholesterol levels.
Supplements That Support Healthy Cholesterol Levels
From a holistic nutrition standpoint, supplements can be helpful—but should never replace a foundational diet and lifestyle. Here are key supplements often used in functional medicine protocols:
1. Omega-3 Fatty Acids (EPA/DHA)
Supports lowering triglycerides and inflammation
Look for sustainably sourced fish oil or algae oil (for plant-based options)
2. Red Yeast Rice
Naturally contains compounds similar to statins (use under practitioner guidance)
Often combined with CoQ10 to support mitochondrial function
3. Berberine
Helps lower LDL and triglycerides
Also supports insulin sensitivity and gut health
4. Niacin (Vitamin B3)
Can raise HDL and lower LDL
Should be used with practitioner monitoring due to potential side effects
5. Artichoke Leaf Extract
Supports liver function and bile production
May help regulate cholesterol and triglyceride levels
6. CoQ10
Important for cellular energy, especially in the heart
Especially recommended if using statins or red yeast rice
Lifestyle Tips for Natural Cholesterol Balance
Beyond food and supplements, these practices can move the needle:
Daily movement (walking, resistance training, yoga)
Stress management (chronic stress raises cortisol, impacting lipid metabolism)
Prioritize sleep (poor sleep contributes to metabolic dysfunction)
Avoid smoking and limit alcohol
Support blood sugar balance with low-glycemic meals
A Root Cause Mindset to Lower Cholesterol Naturally
Functional medicine reminds us that every symptom is a messenger. Elevated cholesterol may signal inflammation, insulin resistance, poor bile flow, or chronic stress—not just a dietary fat issue. By embracing a root-cause mindset, you empower your body to return to balance naturally.
If you’re unsure where to start, consider working with a holistic nutritionist or functional medicine practitioner who can run advanced labs, personalize your nutrition plan, and guide you through a sustainable protocol.
Final Thoughts
Learning how to lower cholesterol naturally isn’t about restriction—it’s about nourishment. By supporting your body’s detox pathways, calming inflammation, and providing nutrient-dense foods, you lay the foundation for not just better cholesterol, but total-body vitality.
Looking for more information about naturally lowering cholesterol levels? Visit Dr. Axe’s blogs and listen to this short video about ‘How to Lower Cholesterol Naturally’ in only 4 steps!
Additionally, check out Dr. Axe’s blog post which discusses all about cholesterol lowering foods that we can add to our daily nutrition. Still looking for more information on cholesterol? Check out this last resource that covers all the best foods and supplements to promote healthy cholesterol levels.