Welcome back! If you’ve been following along, you now understand how closely linked your thyroid health is with your cholesterol levels. We’ve covered the why—why those with thyroid issues are more prone to elevated cholesterol and what that means for your heart health.
Now, it’s time to shift our focus to the how. In this blog, we’ll explore how to lower cholesterol effectively with practical tips and natural remedies that can make a real difference in your daily life.
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Cholesterol is one of those topics that everyone seems to have an opinion on, but few truly understand how it all fits together. A few key levers play the most significant roles when managing cholesterol levels. These aren’t just about numbers on a lab report; they’re about the choices you make every day that impact your long-term health.
The Body’s Cholesterol Factory
Your liver is the primary player in producing cholesterol.
Cholesterol is an essential part of how your body functions—everything from building cell membranes to producing hormones depends on it.
The amounts it makes are higher than are needed for these vital functions. Even those with total cholesterol levels as shockingly low as the 30s have plenty of cholesterol for making hormones and maintaining brain function.
But here’s where it gets tricky: the liver doesn’t just produce cholesterol; it regulates how much your body makes based on what you eat and how you live.
How to Keep It in Check
Make sure your Liver is healthy. The most common problem is fatty liver syndrome. Thankfully, most cases can be reversed with simple dietary changes, such as those outlined in the Metabolism Reset Diet.
Cholesterol on Your Plate
The connection between what you eat and your cholesterol levels is much more nuanced than avoiding eggs or butter. It’s more about the types of fats you’re consuming.
Saturated fats and trans fats are the real culprits that drive up your LDL—the so-called “bad” cholesterol—while reducing the good stuff.
Saturated fats are found in lots of foods. Here are the primary sources:
Sources of Saturated Fat
Animal-Based Sources:
Fatty cuts of meat
Poultry with skin
Dairy products
Processed meats
Lard and animal fats
Plant-Based Sources:
Processed and Packaged Foods:
Baked goods
Fried foods
Snack foods
The Power of Healthy Choices
Opt for unsaturated fats, found in foods like avocados, nuts, and olive oil. And don’t forget fiber—it’s your best friend when it comes to pulling cholesterol out of your body. Think of it as giving your body the tools it needs to do some much-needed housekeeping.
Making It Work for You
Adjusting your diet doesn’t have to be about deprivation. It’s about making smarter choices that support your body’s natural balance. The more you can focus on whole, unprocessed foods, the better your cholesterol levels will reflect those efforts.
Why Movement Matters
Your muscles aren’t just for show; they’re essential in managing cholesterol levels. When you exercise, your muscles help shuttle cholesterol out of your bloodstream and back to the liver, where it can be processed and eliminated. It’s one of the most effective ways to boost your HDL, the “good” cholesterol.
The Science of Sweat
Regular aerobic exercise, like walking, running, or cycling, can dramatically improve your cholesterol profile. It’s not about going overboard; it’s about consistency. Even moderate exercise can make a big difference.
The Hand You’re Dealt
Genetics plays a significant role in your cholesterol levels. Some people have a genetic predisposition that makes it harder to control cholesterol through diet and exercise alone.
Conditions like familial hypercholesterolemia can lead to significantly higher levels of LDL cholesterol.
You can suspect genetic factors when your cholesterol is in the highest part of the 200s or low 300s and never goes up or down very much. These conditions require more aggressive interventions.
Working with What You’ve Got
If you’re genetically predisposed to high cholesterol, you may need a more proactive approach. This might include medications, but it’s also about being extra diligent with the lifestyle levers you can control.
The Hormonal Connection
Your hormones are a powerful force in cholesterol regulation. Insulin resistance, thyroid imbalances, and changes in sex hormones, like those experienced during menopause, can all influence your cholesterol levels. It’s not just about what you eat—it’s about how your body is functioning on a deeper level.
Finding Balance
If your cholesterol levels have changed radically, it’s worth seeing if hormonal changes were behind it.
The most common problem is thyroid disease. Hypothyroidism, Hyperthyroidism, and elevated thyroid antibodies can all wreak havoc on cholesterol levels.
Look for solutions in the Thyroid Reset Diet book.
Stress and Cholesterol
Chronic stress isn’t just bad for your mental health and can raise your cholesterol levels. Stress triggers the release of cortisol, which can increase cholesterol production. Inflammation, often exacerbated by stress, can also play a role in disrupting cholesterol levels.
Managing the Pressure
It’s about more than just relaxation techniques (though those help too). Reducing inflammation through diet, sleep, and stress management can profoundly affect your cholesterol levels.
The Adrenal Reset Diet explains how to time your carbohydrate intake to help correct abnormal cortisol rhythms.
Bringing It All Together
Managing cholesterol is about more than just one thing. It’s a combination of factors—what you eat, how you move, your genetic background, and your hormonal health. By understanding these levers and how they work together, you can take control of your cholesterol levels and, by extension, your long-term health.
If you have normal cholesterol but a family history of heart disease, consider additional testing for emerging risk factors. The most important might be Lp(a).
If total cholesterol and/or LDL are elevated, speak to your healthcare practitioner and consider the action steps below for management.
Lowering high cholesterol is crucial for protecting heart health. The most important first steps are awareness and lifestyle changes.
Sometimes, lifestyle changes may not be enough.
In those cases, cholesterol-lowering therapies are used in addition to lifestyle changes (not in place of).
Conventional doctors primarily use statins like Crestor or Lipitor. Statin medications have been proven to lower cholesterol and reduce the risk of cardiovascular events.
Cholesterol-lowering medications have drawbacks, so some try to avoid them.
Common concerns include side effects such as muscle pain, fatigue, digestive issues, and an increased risk of developing type 2 diabetes. Additionally, some experience cognitive side effects like memory loss or confusion.
Beyond physical side effects, the idea of being on long-term medication can be unappealing for those who prefer to manage their health through lifestyle changes or who worry about the cumulative impact of pharmaceuticals on their body.
These concerns, combined with a desire for more natural or holistic approaches to health, contribute to a reluctance to use cholesterol-lowering medications among many people.
Red Yeast Rice is a traditional Chinese food and medicinal product made by fermenting rice with a specific type of yeast called Monascus purpureus.
This fermentation process gives the rice a distinctive red color and produces several bioactive compounds, the most notable of which is monacolin K. Monacolin K is a naturally occurring compound with effects similar to statin drugs.
This similarity allows red yeast rice to lower LDL cholesterol effectively by inhibiting the enzyme HMG-CoA reductase, a key player in cholesterol synthesis in the liver.
One of the main reasons red yeast rice (RYR) has become a popular choice is its appeal to those who prefer natural remedies over synthetic drugs. Additionally, red yeast rice is accessible without needing a prescription.
Statin Side Effects?
Studies have shown that RYR can be particularly beneficial for those prone to side effects from statins. Research has indicated that individuals who cannot tolerate the side effects of statins may still achieve significant cholesterol reduction with red yeast rice, often with fewer or milder side effects.
The most extensive study to date found that red yeast rice (RYR) can significantly lower the risk of death, major heart problems, and critical metabolic syndrome factors like high cholesterol and high blood pressure.
In this comprehensive analysis, 921 studies were considered, and 30 of the highest-quality studies were included in the final analysis. These 30 were human randomized controlled trials evaluating whether RYR could effectively reduce cardiovascular events. This is important because not everything that lowers cholesterol actually prevents heart disease.
Multiple top-quality studies showed that RYR lowered mortality, major adverse cardiac events (heart attacks and strokes), improved blood sugar (A1C), and lowered total cholesterol, LDL, and triglycerides with minimal adverse reactions.1
This means that RYR could be a helpful natural supplement for improving heart health. In practical terms, people might consider using RYR to reduce the risk of heart disease and improve overall metabolic health.
In addition to its benefits for heart health, red yeast rice has other documented health benefits.
Thyroid Function
Interestingly, cholesterol-lowering compounds like red yeast rice may lower TSH levels and improve hypothyroidism. They slow cholesterol production and improve communication between the thyroid gland and the liver.
As cholesterol lowers, so can TSH levels. This is particularly true in patients with subclinical hypothyroidism2.
Bone Health
A recent study reviewed research on how RYR affects bone growth. It concluded that RYR can help build bones and increase bone density, which could make it a natural option for treating bone problems like osteoporosis3.
The results are encouraging, but more studies are needed to confirm these benefits and understand how RYR works on bones, especially in humans.
Diabetes
Heart disease and diabetes often go hand in hand. One of the most significant drawbacks of statin medications is their effects on raising the risk of diabetes. Most studies suggest they increase the risk by 9-12%4.
RYR has been shown to lower the risks of diabetes.
A recent study reviewed this relationship. It examined how red yeast rice (RYR) helps lower blood sugar. It focused on two critical components of RYR: ankaflavin and monascin. Together, they were found to block an enzyme that breaks down carbs and reduces the formation of harmful glycosylated end-products.
These findings suggest that RYR could be useful for controlling blood sugar and preventing complications from diabetes5.
Cancer Risk
RYR may lower inflammation in the body overall, especially in the colon. A recent study examined the effects of RYR on colon cancer cells. The researchers found that RYR was effective at inhibiting the growth of colon cancer cells6.
Vitamin K
Limited evidence suggests that red yeast rice might affect vitamin K levels. Some concerns arise because red yeast rice contains monacolin K, similar to statins, and could potentially interfere with vitamin K metabolism. If you take RYR or a statin, consuming foods rich in Vitamin K and considering supplements is essential.
CoQ10
There is evidence that red yeast rice can deplete CoQ10 (coenzyme Q10) levels. Red yeast rice contains monacolin K, chemically similar to statins. The reason for this is that both RYR and statins slow the activity of the enzyme CoA Reductase.
This enzyme makes both cholesterol and CoQ10. Because blocking CoQ10 production can be problematic, supplementing with CoQ10 is appropriate if you take red yeast rice or a statin medication.
Citrinin
Citrinin is a mycotoxin found in some red yeast rice products, primarily those produced in Asia. It is associated with kidney damage. Because of these risks, consumers are advised to choose products tested for low or no citrinin content.
I’m proud to share Healthy Heart Support as a safe, effective red yeast rice supplement that promotes optimal cardiovascular health.
Each 2-capsule serving contains 1.2 grams of organic red yeast rice derived from U.S.-grown Monascus purpureus, a yeast that produces several beneficial compounds collectively known as monacolins. Research has shown that these monacolins, particularly monacolin K, support healthy cholesterol levels and cardiovascular function.
Healthy Heart Support offers comprehensive cardiovascular support by
The red yeast rice used in Healthy Heart Support is USDA-certified organic and non-GMO, ensuring that you receive a pure and potent supplement. We meticulously assay each batch to ensure no detectable citrinin or other contaminants.
In addition to red yeast rice, each serving of Healthy Heart Support contains 40 mg of CoQ10 to prevent depletion of the body’s CoQ10 production. This crucial antioxidant plays a vital role in cellular energy production, particularly in the heart and muscles.
Healthy Heart is meant to be taken with Thyroid Daily, which supplies the complete RDA of Vitamin K in the active form of Menaquinone-7.
For best results, take two capsules daily in the evening, preferably before bed or as directed by your healthcare practitioner. Evening is best because that is when the liver makes the most cholesterol.
If you are on thyroid medication, please retest your blood levels within three months of starting Healthy Heart. You may need a dose reduction.
In this second part of our series, we’ve tackled ‘the how’—how to lower your cholesterol safely and effectively. From dietary changes and exercise to powerful natural supplements, you now have a toolkit to help you manage your cholesterol levels.
And don’t forget your thyroid’s critical role in all of this. By combining what you’ve learned about the thyroid-cholesterol connection with these new strategies, you’re well on your way to better heart health and overall well-being.
People with thyroid disease should be aware of their cholesterol levels. If diet and lifestyle are insufficient, Red Yeast Rice can be a safe option to lower cholesterol and reduce the risks of cardiovascular events.
Combining red yeast rice with a healthy diet, regular exercise, and other lifestyle modifications can enhance its effectiveness.
1 – Yuan R, Yuan Y, Wang L, Xin Q, Wang Y, Shi W, Miao Y, Leng SX, Chen K, Cong W; and BPNMI Consortium. Red Yeast Rice Preparations Reduce Mortality, Major Cardiovascular Adverse Events, and Risk Factors for Metabolic Syndrome: A Systematic Review and Meta-analysis. Front Pharmacol. 2022 Feb 21;13:744928. doi: 10.3389/fphar.2022.744928. PMID: 35264949; PMCID: PMC8899821.
2 – Rizos, C. V., & Elisaf, M. S. (2011). Statin therapy and thyroid function: a review of the literature. Thyroid, 21(3), 249-257. doi:10.1089/thy.2010.0382
3 – Wu B, Huang JF, He BJ, Huang CW, Lu JH. Promotion of Bone Formation by Red Yeast Rice in Experimental Animals: A Systematic Review and Meta-Analysis. Biomed Res Int. 2020 Aug 8;2020:7231827. doi: 10.1155/2020/7231827. PMID: 32832555; PMCID: PMC7429765.
4 – Preiss, D., Sattar, N., Welsh, P., et al. (2011). Risk of incident diabetes with intensive-dose compared with moderate-dose statin therapy: a meta-analysis. JAMA, 305(24), 2556-2564. doi:10.1001/jama.2011.860
5 – Wu S, Dong C, Zhang M, Cheng Y, Cao X, Yang B, Li C, Peng X. Revealing the Hypoglycemic Effect of Red Yeast Rice: Perspectives from the Inhibition of α-Glucosidase and the Anti-Glycation Capability by Ankaflavin and Monascin. Foods. 2024 May 17;13(10):1573. doi: 10.3390/foods13101573. PMID: 38790873; PMCID: PMC11120408.
6 – Hong MY, Seeram NP, Zhang Y, Heber D. Anticancer effects of Chinese red yeast rice versus monacolin K alone on colon cancer cells. J Nutr Biochem. 2008 Jul;19(7):448-58. doi: 10.1016/j.jnutbio.2007.05.012. Epub 2007 Sep 14. PMID: 17869085; PMCID: PMC2587076.
P.S. Whenever you are ready, here is how I can help you now:
Dr. Alan Glen Christianson (Dr. C) is a Naturopathic Endocrinologist and the author of The NY Times bestselling Hormone Healing Cookbook, The Metabolism Reset Diet, and The Thyroid Reset Diet.
Dr. C’s gift for figuring out what works has helped hundreds of thousands reverse thyroid disease, heal their adrenals, and lose weight naturally. Learn more about the surprising story that started his quest.
