Simple Steps to Support Healthy Cholesterol Levels

As both a pharmacist and a nutritionist, I see a lot of people who feel overwhelmed when they hear their cholesterol levels are high. You’re not alone if this feels confusing. The good news is, there are simple, natural steps you can take to support healthy cholesterol levels—and I’m here to walk you through them.

Most of the time, high cholesterol doesn’t cause any symptoms at all. That’s why doctors call it a “silent” issue. But over time, if your cholesterol stays too high, it may start to affect your heart and circulation. Some people notice symptoms like:

• Fatigue, especially with activity
• Shortness of breath
• Poor circulation (like cold hands and feet)
• Yellowish bumps on the skin (in rare cases)

However, many people feel totally fine until a routine blood test shows high cholesterol or triglycerides. That’s why regular checkups are so important.

Normal Cholesterol Levels:

Current medical lab level recommendations:

• Total Cholesterol: 200 mg/dl or less
• LDL Cholesterol: 100 mg/dl or less
• HDL Cholesterol: 40 mg/dl or more
• Triglycerides: 150 mg/dl or less

Let’s talk solutions. Supporting healthy cholesterol is not just about avoiding certain foods—it’s about choosing the right ones, moving your body, and being smart with supplements. Below are the exact tips I give my clients.

The food you eat has a big impact on your cholesterol levels. The good news? You don’t need to be perfect. Small, consistent changes go a long way.

• Add fiber-rich foods like oats, beans, apples, pears, and flaxseeds. Fiber helps your body remove excess cholesterol.
• Eat healthy fats, such as those from nuts, seeds, avocados, and fatty fish like salmon. These can help support healthy HDL (the “good” cholesterol).
• Cut back on trans fats and highly processed oils. Try cooking with olive oil or avocado oil instead.
• Limit added sugar and refined carbs. These can raise triglycerides and lower HDL.

Try swapping sugary snacks for fruit or dark chocolate, and aim to fill half your plate with vegetables whenever you can.

And Good News: you don’t need to avoid dietary cholesterol anymore. Current research shows it has less impact on blood levels than we once thought.

Exercise doesn’t need to be extreme to help your heart. Start with something you enjoy.

• Walking for 20–30 minutes a day supports healthy cholesterol and triglyceride levels.
• Strength training 2–3 times a week can also help, especially if you’re working on weight or blood sugar.
• Even dancing, gardening, or biking count. The key is consistency!

Along with diet and lifestyle, certain supplements can offer extra support. Here are the ones I recommend most often in my practice, along with how to take them:

Red Yeast Rice (600 mg)

This natural product supports the body’s ability to maintain healthy cholesterol levels.*
How to take it: 2 capsules daily with a meal.

Cholestepure

Cholestepure contains plant sterols and other nutrients that help support cholesterol balance.*
How to take it:

• If your cholesterol is mildly elevated: 2 capsules once daily with a meal
• For moderate levels: 2 capsules twice daily with meals
• For more severe levels: 2 capsules three times daily with meals

CoEnzyme Q-10 (100 mg)

CoQ10 supports energy production in your cells and may be especially helpful if you’re taking statins or red yeast rice, which can lower CoQ10 levels.*
How to take it: 1 capsule daily with a meal.

OrthoMega

OrthoMega is a high-quality omega-3 supplement that supports heart health and healthy triglyceride levels.*
How to take it:

• General support: 1 capsule daily with a meal
• High triglycerides: Start with 3 capsules daily. If your numbers don’t come down, increase by 1 capsule at each follow-up blood test until you reach your target.

Ortho Molecular products are only available in our practice or by phone, so reach out to us if you’re interested in trying OrthoMega.

Sometimes the smallest shifts make the biggest difference:

• Quit smoking if you smoke. This change may raise HDL and lower LDL over time.
• Limit alcohol, especially if your triglycerides are high. Even small amounts can raise them.
• Focus on sleep—aim for at least 7 hours each night. Lack of sleep can affect cholesterol and weight.
• Manage stress. Stress hormones can affect how your body uses fat and sugar. Try breathing exercises, yoga, or journaling.

With the right plan, many people are able to support healthy cholesterol and feel better day by day. I’ve seen firsthand how powerful nutrition and supplements can be when used properly.

If you’re not sure where to start, pick one or two changes from this post and build from there. A little progress every week adds up.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.