Cholesterol: A Holistic Approach

Owner & Founder of Heights of Health

Master MBSR-P, ND, HHP, CNHP, CNA, AMP

Cholesterol is not just a “bad” number on a lab test.  We have been taught to fear it, but it is a vital substance your body and brain need to make hormones, build cell walls, and repair tissues, and your overall pattern of fats (especially your triglyceride-to-HDL ratio) often tells more about heart risk than total cholesterol alone. A holistic approach focuses on keeping cholesterol working well in the body by improving inflammation, blood sugar balance, and lifestyle, instead of simply trying to push one number as low as possible. 

What cholesterol does in your body 

• Cholesterol is a building-block that helps form and stabilize every cell membrane in the body, including nerve and brain cells.  
• Your body uses cholesterol to make important hormones like cortisol, estrogen, progesterone, and testosterone, as well as vitamin D and bile acids to digest fats.  
• The brain contains a lot of cholesterol, especially in the insulating “myelin” around nerves, so very low cholesterol can be linked with problems in thinking, mood, and nerve function.  

Made in the liver vs from food 

• Your cholesterol comes from two places: what your body makes (mainly in the liver) and what you eat from animal foods like eggs, meat, and dairy.  
• Only part of the cholesterol you eat actually gets absorbed; a significant amount in the gut comes from bile and recycled cholesterol your body makes.  
• When you eat more cholesterol, your liver often responds by making less, which is why some people’s blood cholesterol barely changes with diet while others see a bigger shift.  

Cholesterol levels and lifespan – lower is not always better 

• Research shows the link between LDL (“bad”) cholesterol and the risk of death is not always straight-line; in many groups, both very low and very high LDL levels are linked with higher risk.[bmj]​ 
• A large 2024 study in China found the lowest long‑term death rates in people whose LDL was in a mid-range (around 100–189 mg/dL), higher than many guideline targets.[jamanetwork]​ 
• Other studies in people without severe illness suggest that moderately higher LDL can sometimes go along with lower overall death rates, reminding us that cholesterol is essential and must be interpreted with age, health conditions, and medications in mind.[pmc.ncbi.nlm.nih]​ 

Why the triglyceride-to-HDL ratio matters 

• The triglyceride-to-HDL (TG/HDL) ratio can give a clearer picture of heart risk than just looking at LDL or total cholesterol, because it reflects blood sugar balance, insulin resistance, and the presence of small, dense LDL particles that are more damaging.[pmc.ncbi.nlm.nih]​ 
• In studies of people who had heart artery imaging, a higher TG/HDL ratio was strongly linked with more plaquein the arteries, more so than LDL alone.[pmc.ncbi.nlm.nih]​ 
• Research also shows that people with a higher TG/HDL ratio are more likely to have future heart events, especially when they also have signs of metabolic syndrome or prediabetes.[nature]​ 

How to think about your ratio 

• A pattern of lower triglycerides and higher HDL usually means better insulin sensitivity and lower heart risk.[nature]​ 
• From a functional medicine perspective, a ratio below 2.0 is optimal, between 2.0 and 3.0 indicated some insulin resistance and above 3.0 is an indicator of significant risk. 
• A lower ratio is a good sign, with higher numbers suggesting increasing risk and a need to work on lifestyle changes. 

If cholesterol is very high: natural support 

Even though cholesterol is necessary for health, very high levels can increase heart risk, especially when combined with inflammation, high blood pressure, high blood sugar, or smoking. If your numbers are high, it is important to work with a qualified practitioner to decide the best approach for you. 

Calm inflammation and balance blood sugar 

• Chronic, low‑grade inflammation and insulin resistance tend to raise triglycerides, lower HDL, and create more harmful LDL particles, which would increase your TG:HDL ratio.[nature]​ 
• Helpful steps include: eating fewer ultra‑processed foods and sugars, choosing whole foods, improving sleep, managing stress, caring for gum and gut health, and reducing exposure to toxins that increase oxidative stress.  

Move your body regularly 

• Regular aerobic exercise (like brisk walking, cycling, or swimming) plus strength training can lower triglycerides, raise HDL, and improve your TG/HDL ratio.  
• Simply sitting less, walking more during the day, and breaking up long periods of sitting also support healthier cholesterol and blood vessel function.  

Supplements that may help (with guidance) 

• Niacin (vitamin B3) can lower triglycerides, raise HDL, and slightly lower LDL, but higher doses can affect the liver, uric acid, and blood sugar, so it needs professional guidance.    
• Berberine has been shown to lower LDL and triglycerides and improve blood sugar and insulin sensitivity, making it especially useful for people with prediabetes or metabolic syndrome.  

·       Increasing omega‑3 fats from sources like wild‑caught fish and Krill Oil supports a healthier balance of blood fats by lowering triglycerides, reducing inflammation in blood vessels, improving arterial flexibility, and promoting a more stable heart rhythm, all of which can lower cardiovascular risk and support more balanced cholesterol patterns.  

·       Avoiding highly processed industrial seed oils (such as soybean, corn, canola, and sunflower oils used in many packaged and fried foods) can reduce excess omega‑6 intake, decrease oxidative stress and inflammation in arteries, and help shift the body toward a healthier omega‑3 to omega‑6 ratio, which supports better cholesterol function and overall heart health. 

·       Increasing fiber, especially soluble fiber from foods like vegetables, beans, apples, avocadoes, and chia seeds, helps bind cholesterol in the gut so more of it is carried out of the body, supports a healthier gut microbiome, improves blood sugar balance, and can lower triglycerides over time, all of which benefit heart health. 

For the average reader, the key idea is that cholesterol is a helper, not a villain. The goal is not “the lowest cholesterol possible,” but rather a healthy pattern: reasonable LDL, lower triglycerides, higher HDL, and a good TG/HDL ratio, supported by steady blood sugar, low inflammation, movement, and targeted supplements when appropriate.   

 If you want a deeper dive into your cardiovascular risks, talk to your practitioner or Stephanie about our Nutrigenomics and Cardio Zoomer+Cardio Genetics tests.  Call or text today: 713-861-6777.