Lowering “Stubborn” Cholesterol Naturally

13 hours ago
4 min read

When cholesterol stays high despite healthy habits

Many of my clients come to me feeling frustrated. They’ve made meaningful changes—eating better, adding in supplements, being more mindful of their health—and yet their cholesterol levels remain elevated.

When this happens, the question isn’t simply how do we lower cholesterol? The more important question becomes: why is it staying elevated in the first place?

In many cases, it comes down to two areas that are often overlooked—how the body is using cholesterol, and how it is clearing it from the body. When either of these processes isn’t working as efficiently as it should, cholesterol can begin to build up.

This is where it helps to step back and look at cholesterol a little differently.

Cholesterol isn’t the enemy. It plays an essential role in the body—supporting hormone production, maintaining healthy cell membranes, and helping with repair and regeneration. But for all of this to happen, it needs to be properly used within the cells, not just circulating in the bloodstream.

Supporting how the body uses cholesterol

For cholesterol to be useful, it has to move into the cells where it is needed. This depends on healthy cell membranes, good communication between cells, and strong energy production. the following foods and nutrients play a role in how this all happens.

Key - 1 Healthy fats

Avocado, olive oil
Wild fish (omega-3s)
Pasture-raised eggs
Nuts and seeds

These help the cells receive and use cholesterol more effectively

They are critical for cellualr communication

Key - 2 Consume adequate protein

Protein is needed for transportation and repair It helps build the “receptors” that pull cholesterol into cells. Low protein intake can leave cholesterol circulating in the blood

Key - 3 Mitochondrial Nutrients

B vitamins (B2, B3, B5)
Magnesium
CoQ10, NAD+, Alpha Lipoic acid, L-Carnitine and Acetyl-L-Carnitine
Iron (if low)

These nutrients support cellular energy production When energy production is sluggish, cholesterol is less effectively utilized They are often depleted during periods of chronic stress

Key - 4 Choline-rich foods (often overlooked)

Eggs
Liver
Beets
Lecithin

These foods support fat transport, liver function, and healthy cell structure

Supporting how the body clears cholesterol

Once cholesterol has been used, the body naturally recycles and eliminates the excess. This process largely happens through bile, which is produced by the liver and released through the gallbladder. Bile combined with fiber helps to carry cholesterol out of the body through the bowel movements. When this system becomes sluggish, cholesterol can begin to accumulate.

Diet changes you can incorporate:

Add Bitter greens (activate digestion and bile production)

Arugula, dandelion greens
Radicchio, endive
Kale, mustard greens, spinach

These gently stimulate liver and gallbladder function

Grilled Chicken Tenders with mixed greens and artichokes

Choose Liver-supportive foods

Beets
Artichoke, dandelion, asparagus
Lemon
Cruciferous vegetables - like broccoli, cauliflower, cabbage, brussel sprouts and kale
Garlic, Onions

These foods help the liver convert cholesterol into bile acids -

so it can be eliminated from the body

Important amino acids for healthy bile flow

Taurine (meat, fish, shellfish, dark meat chicken and Turkey)
Glycine (bone broth)

These amino acids help keep bile fluid and moving, rather than thick and sluggish

Sauteed bitter greens, cauliflower, yellow squash, and tomato in Olive oil and garlic served over basmati rice

Supporting Elimination

This is one of the most important steps, and one that is often missed.

Fiber helps bind bile and carry it out of the body. Foods such as flax and chia seeds, oats, legumes, and apples are simple ways to support this. When bile is removed, the body uses cholesterol to make more, which helps maintain balance.

The health of the gut also plays a role here. Fermented foods like sauerkraut, yogurt, kefir, and kimchi help support beneficial bacteria. Prebiotic fibers found in foods like onions, garlic, leeks, asparagus, apples, artichokes, cooked rice, oats, and legumes help nourish those bacteria.

These microbes help determine whether bile is recycled or eliminated, which directly impacts cholesterol balance.

Blood sugar is another piece to consider. When blood sugar levels are consistently high, it can change the structure of cholesterol particles, making them harder for the body to recognize and clear. This can allow them to remain in circulation longer than intended. Fiber rich foods help to keep blood sugar from spiking.

Probiotic rich cottage cheese, high protein oatmeal, fiber blend for smoothies and fresh fruits as a snack

Common patterns that can slow this process

There are a few patterns I often see when cholesterol remains elevated:

low fiber intake
constipation
very low-fat diets
sluggish liver function
imbalances in gut bacteria
higher intake of sugar and refined carbohydrates

Bringing it all together

To support healthy cholesterol levels, we are really working with three simple processes:

Using it properly within the body
Converting it efficiently through the liver
Eliminating it consistently through digestion

When these three areas are supported, the body is often able to find its natural balance.

A simple daily framework

Morning: glass of room temperature water with fresh lemon
Meals:
- include healthy fats
- include quality protein
Daily:
- add bitter greens or digestive bitters tonic (a liquid supplement)
- eat plenty of fiber rich foods
Weekly:
- beets, dandelion,asparagus or artichoke several times
Ongoing:
- support regular bowel movements