How to lower your Cholesterol naturally - the hidden connection between Fiber, Cholesterol, Heart Health, Gut Health

How can I lower my Cholesterol naturally - The Hidden Connection between Fiber, Cholesterol, Heart Health, Gut Health

Nutrition is the foundation of good health - something I’ve always believed in. But recently, this belief was put to the test when I visited my naturopathic doctor for my annual blood work. I was shocked to learn that my LDL cholesterol was high. Me, who always advocated healthy eating? I must admit, as I started reflecting on my daily habits, the answer became clear.

Like many busy parents and business owners, I had fallen into the trap of convenience. Instead of nourishing my body with wholesome meals, I often grabbed a protein bar and coffee for breakfast, skipped balanced lunches, and opted for quick, processed dinners. Stress only made it worse, leading me to crave fast carbs—usually the unhealthy kind.

Luckily my naturopath gave me hope and just simply told me that I should balance my saturated fat intake and eat more fiber.

I am not sure why I have never made this connection, but this statement led me to dive deeper into understanding cholesterol, the connection between fiber and cholesterol, heart health and gut health.

Let’s shine some light on what is Cholesterol – We hear a lot about it – friends tell you they have high cholesterol and it’s often discussed when talking about heart health.

But what exactly is Cholesterol and how does it impact your cardiovascular system?

Cholesterol is a fatty substance found in the cells of your body and in the food you eat. While your liver can produce cholesterol, it also comes from dietary sources such as meat, dairy, and eggs

It is vital for producing hormones, producing vitamin D (yes, you heard that right), and substances that help digest food. However, an imbalance of cholesterol in the blood can have significant health consequences, particularly for your heart.

There are two primary types of cholesterol:

• Low-Density Lipoprotein (LDL) – Known as "bad" cholesterol, because high levels can lead to plaque buildup in the arteries, restricting blood flow and increasing the risk of heart disease.

• High-Density Lipoprotein (HDL) – Referred to as "good" cholesterol, because it helps remove excess cholesterol from the bloodstream, carrying it away from the arteries and back to the liver for processing.

•  Triglycerides are another type of fat that could build up in your body. They’re the “building blocks” of cholesterol.

The Role of LDL Cholesterol in Heart Disease

When you have too much LDL cholesterol in your blood, it can build up on the walls of your arteries, forming plaque. This plaque narrows and hardens the arteries—a condition known as atherosclerosis—which can make it harder for blood to flow through them. This puts extra strain on the heart, and can lead to serious cardiovascular issues such as:

• Heart disease (reduced blood flow to the heart)

• Stroke (reduced blood flow to the brain)

• Peripheral artery disease (reduced circulation to the limbs)

  
  

So, while cholesterol is necessary for various bodily functions, an excess of LDL can significantly increase the risk of heart disease.

How Fiber Helps Manage LDL Cholesterol

Now, here's where fiber comes in. Increasing your intake of fiber—especially soluble fiber—can help reduce LDL cholesterol levels, which is key to protecting your heart.

Soluble fiber is a type of fiber that dissolves in water and forms a gel-like substance in the digestive tract. This gel binds to cholesterol in the digestive system, preventing its absorption into the bloodstream. The fiber-bound cholesterol is then excreted from the body, effectively lowering overall cholesterol levels. In this way, fiber acts as a natural cholesterol reducer.

Foods Rich in Fiber to Lower LDL Cholesterol

To effectively reduce LDL cholesterol and support heart health, it's important to include more fiber-rich foods in your diet. Some excellent sources of soluble fiber include:

• Oats and Barley: Both contain a type of soluble fiber called beta-glucan, which is particularly effective in lowering cholesterol.

• Fruits: Apples, pears, citrus fruits, and berries are high in pectin, a soluble fiber that helps reduce LDL cholesterol.

• Legumes: Beans, lentils, and chickpeas are loaded with soluble fiber and can have a significant impact on lowering cholesterol.

• Vegetables: Carrots, Brussels sprouts, and sweet potatoes are excellent sources of fiber.

• Nuts and Seeds: Almonds, flaxseeds, and chia seeds provide healthy fats along with soluble fiber, which can support heart health.

How Much Fiber Should You Eat?

The American Heart Association recommends that adults aim for at least 25–30 grams of fiber per day, with an emphasis on increasing soluble fiber. This can help support healthy cholesterol levels and protect your heart. However, fiber alone isn’t enough—it's best to combine a fiber-rich diet with other heart-healthy habits, such as:

• Exercise: Regular physical activity can help raise HDL cholesterol and lower LDL cholesterol.

• Healthy diet: In addition to fiber, focus on eating foods rich in healthy fats (like omega-3 fatty acids) and limit your intake of saturated and trans fats.

• Weight management: Maintaining a healthy weight helps improve cholesterol levels and overall heart health.

• Avoid smoking and excessive alcohol: Smoking damages the blood vessels, making it easier for LDL cholesterol to stick to the walls of arteries, while excessive alcohol intake can negatively affect cholesterol levels.

• Keep your Cortisol levels low: Chronic stress and elevated cortisol levels can contribute to higher cholesterol, triglycerides and blood sugar.

Why I would not recommend Fiber Gummies.

While fiber gummies may be better than no fiber at all, they shouldn’t replace whole-food sources in your diet. If you’re looking to manage cholesterol, improve digestion, and support heart health, a diet rich in real, unprocessed fiber is the best way to go.

Why I would not recommend fiber gummies - Here’s why:

• Low Fiber Content – Most gummies provide only 2-5g of fiber, far less than whole foods like beans, berries, or oats.

• Added Sugars & Artificial Ingredients – Many contain sugars or artificial sweeteners that can spike blood sugar and cause gut issues.

• Lack of Nutrients – Unlike whole foods, gummies lack vitamins, minerals, and antioxidants that support overall health.

• Digestive Discomfort – Some people experience bloating or gas from the processed fibers used in gummies.

• False Sense of Security – Relying on gummies may lead to neglecting fiber-rich whole foods.

  
  

Here are some better alternatives - whole-food fiber

- Berries, apples, pears- Leafy greens, carrots, and cruciferous vegetables- Lentils, beans, and chickpeas- Chia seeds, flaxseeds, and nuts-  Whole grains like oats, quinoa, and brown rice

And Fiber can do so much more! It will improve your gut health?

Fiber plays a huge role in maintaining a healthy gut, and in turn, supports everything from immunity to mood.

·         It Feeds the Good Guys (Your Gut Bacteria)

Your gut is home to trillions of microbes, many of which thrive on fiber—especially the prebiotic kind. When you eat fiber-rich foods like oats, apples, beans, or chia seeds, you're not just feeding yourself… you're feeding an entire ecosystem of beneficial bacteria. These good microbes help keep your digestion smooth, inflammation low, and immune system strong.

·         It Keeps Things Moving Smoothly

Fiber adds bulk and softness to stool, making it easier to pass and helping prevent constipation. Regular bowel movements don’t just feel good—they help your body efficiently remove waste and reduce bloating and discomfort.

·         It Fights Inflammation in the Gut

Certain types of fiber, especially from plants and whole foods, have anti-inflammatory effects. They help calm the gut environment, which can be beneficial for people managing IBS, leaky gut, or inflammatory bowel conditions. A fiber-rich diet can literally cool the fire inside.

·         It Produces Powerful Short-Chain Fatty Acids

When your gut bacteria ferment fiber, they produce compounds called short-chain fatty acids (SCFAs). These are like fuel for your colon cells. One of the most important SCFAs, butyrate, helps reduce inflammation, supports a strong gut lining, and may even play a role in preventing disease.

·         It Strengthens Your Gut Barrier

Think of your gut lining as a security gate. You want it strong and selective—keeping the good stuff in and the bad stuff out. Fiber supports the integrity of this barrier, preventing toxins, harmful microbes, and partially digested food from slipping into your bloodstream and triggering an immune response.

Here is a short overview of what food and lifestyle changes you can implement that help you lower your Cholesterol:

Lowering your cholesterol naturally is absolutely possible, and for many people, it works just as well (or better) than medication—without the side effects. The key is a combination of nutrition, lifestyle, and targeted support.

1. Eat More of These Cholesterol-Lowering Foods:

🔹 High-Fiber Foods

Soluble fiber binds to cholesterol in the gut and helps eliminate it.

• Oats, barley, chia seeds, flaxseeds

• Beans, lentils, chickpeas

• Apples, berries, citrus, carrots

  
  

🔹 Healthy Fats (Replace Saturated & Trans Fats)

• Omega-3s: Wild salmon, sardines, walnuts, flax/chia

• Monounsaturated fats: Avocados, olive oil, almonds

  
  

🔹 Plant Sterols & Stanols

These naturally lower cholesterol by blocking its absorption.

• Found in fortified foods, nuts, seeds, and whole grains

  
  

 2. Cut Back on These:

🔻 Refined Carbs & Sugar

• High sugar intake raises triglycerides and lowers HDL (good cholesterol)

  
  

🔻 Trans Fats (even trace amounts)

• Avoid hydrogenated oils and ultra-processed snacks

  
  

🔻 Excess Saturated Fat

• Be mindful of fatty red meat, butter, cream, and high-fat dairy if your LDL is high

  
  

 3. Move Your Body

• Cardio (like walking, swimming, or biking) raises HDL and lowers LDL

• Aim for 30+ minutes most days

• Resistance training helps too!

  
  

4. Manage Stress

Chronic stress increases inflammation and affects cholesterol metabolism.

• Try deep breathing, yoga, journaling, or regular outdoor time

  
  

5. Prioritize Sleep

Poor sleep = higher LDL and triglycerides

• Aim for 7–9 hours of quality sleep per night

  
  

6. Consider Natural Supplements (Talk to your doctor first)

Supplement	Benefit
Omega-3 (EPA/DHA)	Lowers triglycerides & inflammation
Berberine	Naturally lowers LDL, blood sugar, and triglycerides
Red Yeast Rice	Contains a natural statin-like compound (use with caution)
Niacin (Vitamin B3)	Can raise HDL and lower LDL (needs supervision)
Artichoke Leaf Extract	May improve lipid profiles

 7. Track Your Progress

• Test LDL, HDL, total cholesterol, triglycerides, and inflammation markers like hs-CRP

• Retest every 3–6 months if you're actively working on improvement

All in all, Cholesterol is vital to your body’s functions, but too much LDL cholesterol can lead to serious heart problems. By increasing your intake of fiber, particularly soluble fiber, you can help lower LDL cholesterol and reduce the risk of plaque buildup in the arteries. Foods like oats, fruits, legumes, and vegetables can provide the fiber your body needs to manage cholesterol effectively.

Together with a heart-healthy lifestyle that includes regular exercise, stress control, weight management, and a balanced diet, fiber can be a powerful tool in lowering your cholesterol and protecting your heart from cardiovascular disease.

Take charge of your health today by adding more fiber to your diet and taking steps to maintain a healthy balance of cholesterol. Start by incorporating more fruits, veggies, whole grains, legumes, nuts, and seeds into your meals. Small changes can have a big impact over time. Your gut will thank you—and chances are, the rest of your body will too.

 I, for example, start my day with a bowl of cooked oatmeal with flaxseed, hempseed shells, fruits and nuts. It’s the best breakfast I can imagine! Try it, your health and your heart will thank you!

Here is a natural cholesterol-lowering weekly meal plan + lifestyle checklist. This is designed to help lower LDL, raise HDL, and reduce inflammation—all key to heart health.

 Sample Weekly Meal Plan (Balanced, High-Fiber, Anti-Inflammatory)

DAILY GOALS:

• 25–35g fiber

• 2–3 servings omega-3-rich foods

• Minimal sugar & refined carbs

• No trans fats

• Hydration (8–10 glasses water)

  
  

MONDAY

• Breakfast: Oatmeal with ground flaxseeds, blueberries, and almond milk

• Lunch: Lentil soup + mixed greens salad with olive oil & avocado

• Snack: Apple + a handful of walnuts

• Dinner: Grilled salmon, quinoa, and roasted broccoli

  
  

TUESDAY

• Breakfast: Chia pudding with unsweetened coconut milk and strawberries

• Lunch: Hummus wrap with spinach, cucumber, tomato, and whole-grain tortilla

• Snack: Carrot sticks + handful of almonds

• Dinner: Baked tofu or tempeh, brown rice, sautéed kale

  
  

WEDNESDAY

• Breakfast: Smoothie (spinach, banana, flaxseed, protein powder, almond milk)

• Lunch: Black bean chili with avocado & cilantro

• Snack: Orange + pumpkin seeds

• Dinner: Sardines on whole-grain toast, arugula salad with walnuts

  
  

THURSDAY

• Breakfast: Overnight oats with chia, cinnamon, and pear slices

• Lunch: Grilled veggie and quinoa bowl with tahini drizzle

• Snack: Celery sticks + almond butter

• Dinner: Baked cod or halibut, lentils, and steamed green beans

  
  

FRIDAY

• Breakfast: Scrambled eggs with spinach, tomato + whole grain toast

• Lunch: Sweet potato + black bean burrito bowl

• Snack: Berries + a few squares of dark chocolate (70%+)

• Dinner: Stir-fried tofu or shrimp with broccoli, bell peppers, and brown rice

  
  

SATURDAY

• Breakfast: Avocado toast with hemp seeds + a poached egg

• Lunch: Chickpea salad with olive oil, cucumber, parsley, tomato

• Snack: Apple + walnuts

• Dinner: Grilled trout, wild rice, roasted Brussels sprouts

  
  

SUNDAY

• Breakfast: Smoothie bowl with chia, banana, mixed berries, and granola

• Lunch: Mediterranean bowl (farro, olives, hummus, greens, red onion, tomato)

• Snack: Edamame or raw trail mix

• Dinner: Baked eggplant, lentils, and steamed spinach

• 
  

Here is checklist you can copy and print out:

Natural Cholesterol-Lowering Checklist

Task	Frequency	Done?
Eat 30+g fiber/day (oats, beans, flax, veggies)	Daily	☐
Eat fatty fish or omega-3 source	3x/week	☐
Exercise (30+ minutes moderate)	5x/week	☐
Hydrate well (8+ cups water)	Daily	☐
Limit sugar and refined carbs	Daily	☐
Avoid trans fats & processed seed oils	Daily	☐
Sleep 7–9 hours	Nightly	☐
Practice stress reduction (walks, breathwork, etc.)	Daily	☐
Take omega-3 or other recommended supplements	Daily	☐
Check lipid panel + inflammation markers	Every 3–6 months	☐

Stay happy and healthy,

Christiana

Disclaimer:

The information provided in this blog post is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making any changes to your health, diet, or treatment plan. The author and LANETHIX are not responsible for any outcomes resulting from the use of this information.

Sources:

Help to rewrite my sentences: OpenAI. (2023). ChatGPT (Mar 14 version)  https://chat.openai.com/chat

https://www.healthline.com/health/high-cholesterol/tips-to-lower-cholesterol

https://www.heart.org/en/health-topics/cholesterol

https://my.clevelandclinic.org/health/articles/11918-cholesterol-high-cholesterol-diseases