CHOLESTEROL

đź«€ Lower Your LDL, Lift Your Life

Simple Food & Lifestyle Shifts for a Healthier Heart

Today, many of us are receiving the news that our cholesterol levels are high. What can we do naturally? Here are some tips.

Cholesterol plays a vital role in your body—but too much LDL ("bad" cholesterol) can lead to plaque buildup in your arteries, increasing your risk of heart disease. The good news? With the right foods and daily habits, you can naturally reduce LDL levels and boost HDL ("good" cholesterol) to protect your heart. 8 oz of Pomegranate juice will clear your arteries. Add it to your smoothie or drink it alone.

đźš« What Raises LDL (Bad Cholesterol)?

Certain foods cause LDL levels to rise—especially those high in saturated fat, trans fats, or refined carbs.

Foods to Avoid or Limit:

  • Fried foods (fries, doughnuts, fried chicken)

  • Processed meats (bacon, sausage, deli meats)

  • Full-fat dairy (cheese, cream, butter, whole milk)

  • Baked goods and anything made with hydrogenated oils

  • Fast food meals and snacks

  • Palm oil & coconut oil (used in many packaged foods)

  • Red meats (especially fatty cuts)

  • Refined snacks (chips, crackers, sugary cereals)

🥦 What Lowers LDL?

Eating more soluble fiber, healthy fats, and plant-based foods can help reduce bad cholesterol naturally. If you are also on a low histamine diet there are other considerations shown below.

Foods That Lower LDL:

  • Oats & barley (rich in beta-glucan) (some low histamine diets can tolerate oats or barley)

  • Beans & lentils with rice provide a complete protein as well (not low histamine)

  • Fruits (apples, berries, citrus, grapes)

  • Vegetables (eggplant, okra, leafy greens)

  • Nuts (almonds, walnuts, pistachios) (not low histamine)

  • Fatty fish (salmon, sardines, mackerel)

  • Olive oil (Organic extra virgin)

  • Avocados (not low histamine unfortunately)

  • Flaxseeds & chia seeds

  • Green tea

  • Olives, black.

đź’ˇ Soluble fiber binds to cholesterol in the gut and helps flush it out of the body. Rice is a good one for low histamine diets.

🌟 Boosting HDL (Good Cholesterol)

HDL helps remove LDL from your bloodstream. These foods and habits can give it a healthy lift.

Foods That Raise HDL:

  • Fatty fish (omega-3 rich)

  • Organic extra virgin olive oil

  • Avocados (not low histamine)

  • Nuts & seeds (not low histamine)

  • Whole grains (quinoa, oats, brown rice) (some not low histamine, check each one or know what works for you rice seems to be the lowest in histamine)

  • Dark leafy greens (spinach, kale) (Spinach is high histamine and high oxalate)

  • Dark chocolate (in moderation) But who wants moderation with chocolate? Choose a brand low in sugar or buy raw dark with no sugar and add some honey to it. (not low histamine)

  • Red wine (1 glass/day, optional) (not low histamine) and the active ingredient, resveritol can be taken as a supplement.

Foods and Habits That Increase LDL:

  • Trans fats (margarine, packaged baked goods, many restaurants use them because they are cheaper, ask.)

  • Sugary drinks and refined carbs

  • Smoking

  • Excess alcohol

  • Inactivity

Your daily habits are just as important as your meals!

✔ Move your body – Aim for 30 mins of activity, 5 days a week
✔ Quit smoking – HDL rises and artery health improves rapidly
✔ Watch your weight – Even 5–10% weight loss can help
✔ Manage stress – Chronic stress affects cholesterol ratios - take up a relaxation technique, Chi Kung, Tai Chi, Yoga, meditation, walking in nature, visit a waterfall or the ocean.

❤️ Final Thoughts

You don’t need a complete overhaul to improve your cholesterol. Small, intentional shifts—like adding oats to your breakfast or swapping fried snacks for raw nuts—can make a big difference over time. Combine smart food choices with movement and stress relief, and you’ll be on your way to a stronger, healthier heart. We changed my husband’s diet using this guide and his LDL level dropped 100 points in 2 months. He was very motivated and made all the changes recommended here.

TIP: As Jeff Primack suggests, use the whole avocado in your smoothie, the pit contains enough energy to make a tree and adds a nice nutty flavor to the smoothie.

Ready to take the next step?
Consider working with a holistic practitioner, nutritionist, or functional medicine provider to personalize your plan.