High Cholesterol
Information, Research, Causes, Symptoms and Treatment
Medical Disclaimer: The information below provides a general overview and may not apply to everyone. Any treatment protocol should be discussed with a qualified healthcare practitioner.
Understanding High Cholesterol
When blood cholesterol levels exceed what the body can use, surplus cholesterol may eventually cause strokes and cardiovascular distress. Medications like statins prescribed to lower cholesterol are known to affect our bodies negatively in the long term.
A healthy liver manufactures most of our daily cholesterol requirements. Additional cholesterol from foods is absorbed in the intestines and elevates blood cholesterol.
💡 Natural Solution
Include foods high in phytosterols in your diet. These cholesterol-like molecules found in plant foods (especially vegetable oils) inhibit intestinal cholesterol absorption.
⚠️ Avoid This
High Fructose Corn Syrup scars arterial walls, causing the body to produce cholesterol to heal them. This creates plaque buildup and narrows arteries, making the heart work harder.
Dr. Mark Stengler's Treatment Plan
Mark A. Stengler, ND, naturopathic physician and leading authority on alternative and integrated medicine, recommends the following plan to lower dangerous LDL cholesterol levels:
🌾 Soluble Fiber
Regular consumption of soluble fiber reduces cholesterol absorption from intestines into bloodstream.
Sources: Beans, barley*, oats, peas, apples, oranges, pears
*Barley contains gluten - avoid if celiac or allergic
🐟 Omega-3 Rich Fish
At least 2 servings weekly (optimally 4+) for omega-3 fatty acids.
Best choices: Anchovies, Atlantic herring, sardines, tilapia, ocean/canned salmon
Supplements like quality cod liver oil are also options
🥜 Daily Nuts
A daily handful of nuts rich in monounsaturated fatty acids.
Best choices: Almonds and walnuts
Spanish study: Walnut-rich diet reduced total cholesterol 7.4%, LDL 10%
🌾 Ground Flaxseeds
Up to ¼ cup daily with 10 oz water, or tossed into salads/shakes. Shown to reduce total and LDL cholesterol.
🏃♂️ Exercise Protocol
Aerobic exercise sessions: Start twice weekly, progress to at least four times per week.
💊 Plant Sterols
Beta sitosterol - reduces LDL cholesterol up to 14%
Mechanism: Inhibits cholesterol absorption in digestive tract by up to 50%
Dosage: 1.5g soft gel capsule with breakfast and dinner (3g total daily)
Doesn't disrupt beneficial HDL cholesterol
🧬 Genetic Factors
Elevated cholesterol may have genetic roots in some patients. The above regimen may need to be continued for life.
Foods for Healthy Cholesterol
🌟 Superfoods
🫐 Blueberries
Lower cholesterol as effectively as drugs, without negative side effects.
Active compound: Pterostilbene (similar to resveratrol)
Mechanism: Activates PPAR-alpha receptor like ciprofibrate
ORAC value: 2,400 per 100g antioxidant power
Fresh and frozen (no sugar) are nutritionally comparable
🍎 Pomegranates
One of the most potent antioxidant sources. Slows cholesterol oxidation, preventing "bad" LDL from hardening and keeping arteries healthy.
🥜 Pistachios & Sunflower Seeds
Contain unique phytosterols that block cholesterol absorption. May also help prevent cancer, heart disease, and control blood sugar.
🫒 Healthy Oils & Fats
Extra-Virgin Olive Oil
Lowers harmful cholesterol while raising good cholesterol
Coconut Oil
Virgin coconut oil may reduce harmful LDL despite saturated fat content
Sesame Oil
May lower blood pressure, reduce bad LDL, increase good HDL
Fish Oil
Rich in omega-3s, reduces blood clots, protects arteries
🐟 Fish Oil Research
Greenland Eskimo Study (1980): Nearly 1 lb fish daily = low heart disease death rates
Physicians' Health Study: Fish once weekly vs. monthly halved sudden heart attack deaths
Lancet Trial: Fish oil supplements reduced heart attack, stroke, death by 45%
Nurses' Health Study: 2+ servings weekly cut stroke risk in half
Best candidates for fish oil supplements:
- People with arrhythmias (stabilizes heart rhythm)
- High triglyceride levels
- Existing coronary heart disease
🥬 Other Beneficial Foods
🫑 Bell Peppers
Vitamin B6 and folic acid reduce homocysteine levels, lowering heart attack/stroke risk
🍎 Apples
Significantly lower cholesterol and triglycerides. Anti-bacterial, anti-viral properties
🌾 Barley
Rich in beta-glucans, maintains healthy cholesterol. Low glycemic index
*Contains gluten
🫘 Beans
High fiber content reduces cholesterol and regulates blood sugar
🍅 Tomato Juice
Lycopene and other compounds support heart health
🌿 Aloe Vera
Lowers high cholesterol, boosts blood oxygenation, anti-inflammatory
🥜 Magnesium-Rich Nuts & Seeds
Unsalted varieties: Pumpkin seeds, sunflower seeds, almonds, cashews
Tip: Instead of chips or candy, snack on a daily handful of healthful seeds or nuts
🍇 Grapes & Moderate Alcohol
Moderate consumption (1 drink/day women, 1-2/day men) may lower heart disease risk by 25-45%
⚠️ Risks: Can worsen high blood pressure, diabetes. Heavy use linked to cancer, cirrhosis
🍇 Better choice: Drink red or purple grape juice for similar benefits without risks
Beneficial Dietary Supplements
🔬 Sytrinol
Combination: Citrus fruit extracts + palm oil
4-week results: 22.5% ↓ total cholesterol, 20% ↓ LDL, 26% ↓ triglycerides
12-week results: 30% ↓ total cholesterol, 27% ↓ LDL, 34% ↓ triglycerides
⚡ CoQ10
Dosage: 100-200mg daily
Food sources: Beef, sardines, broccoli, chicken, trout
⚠️ May worsen low blood pressure
🌿 Goldenseal
Active compound: Berberine (1g daily)
Benefits: Lowers LDL cholesterol, triglycerides, free fatty acids
Bonus: Doesn't lower beneficial HDL cholesterol
🌊 Spirulina
• Reduces serum cholesterol
• Supercharges immune system
• Anti-cancer and anti-viral properties
• Available in pills or powder form
🥜 Bee Pollen
Can be eaten plain or sprinkled over smoothies, yogurt, or cereal for cholesterol support.
🌱 Essential Oils
Carrot Seed Oil: Liver regenerator, cholesterol control
Usage: Massage oils and baths for blood purification