Cholesterol Isn’t the Enemy—But Here’s How to Support It Naturally

When you hear the word cholesterol, you might immediately think “bad.” But like so much in functional medicine, the truth is more nuanced.

Cholesterol is not inherently harmful. In fact, it plays critical roles in the body—it's the biochemical precursor for every hormone we make, and our brains require it to function properly. What matters more than cholesterol itself is how it’s behaving in your body, and whether it’s contributing to long-term risk.

A fasting lipid panel can give us some insight, but for many people, a coronary calcium score may be a more helpful tool in assessing cardiovascular risk. This type of test looks at the presence of calcium in the arteries and offers a clearer picture of whether plaque is forming.

So, rather than fearing cholesterol, I like to ask: How do we support the body in keeping it in balance? Below are a few foods that can support healthier cholesterol levels—while also nourishing your body in other meaningful ways.

🥚 Protein: The Foundation

Protein helps us feel full longer, which may naturally reduce snacking—especially on processed carbohydrates that can spike triglycerides. A diet rich in protein also provides nutrients that can boost HDL (the "good" cholesterol) and help lower LDL (the "bad" cholesterol).

🌱 Seeds: Small but Mighty

Seeds like flax, chia, and hemp are rich in omega-3 fatty acids and fiber—two nutrients shown to reduce cholesterol levels. Sprinkle them into smoothies, oatmeal, or salads for an easy daily boost.

🍓 Fruit: Fiber Forward

Fruit is high in fiber, which binds to cholesterol in the digestive system and helps your body excrete it rather than absorb it into the bloodstream. But moderation matters. Because fruit is also a source of carbohydrates, too much can elevate triglycerides—especially if other carbs are high.

🐟 Fish: Omega-3 Power

Fatty fish like salmon, sardines, and mackerel are excellent sources of omega-3s. These healthy fats have been shown to reduce triglycerides and increase HDL, making them a powerful ally for heart health.

What This Means in Practice

Instead of demonizing cholesterol, let’s focus on supporting your body’s natural balance. That means:

Prioritizing whole foods rich in fiber and healthy fats
Considering advanced testing like a coronary calcium score to better assess cardiovascular risk
Understanding that low cholesterol isn’t always better—especially when it comes to hormone production and brain health

As always, food is one part of the picture. We also look at stress, sleep, genetics, movement, and more when working toward whole woman health.

As with all of the advice in my social posts, blog, etc., please consult with your healthcare provider before starting a new diet, fitness, supplement, or treatment regimen. This information is for educational purposes only and does not replace the advice of your healthcare provider.

Additional Resources

Check out my free guide on what to eat so you never have to diet again. Download it here.

4 Foods That Help Lower Cholesterol Naturally