For many people, it is one of the most common health conversations they will ever have. The routine blood test, the cholesterol number that comes back higher than desired, and the near-automatic recommendation that follows: a statin medication, likely to be taken for the rest of one’s life.
Cholesterol-lowering statins are among the most widely prescribed medications in the world, taken by enormous numbers of people.
And while they have their place, this near-reflexive approach, high cholesterol equals statin, often skips over a far richer and more nuanced conversation, about what cholesterol actually is and does, about what truly drives heart disease, and about the many powerful ways we can support our heart health naturally.
Heart disease remains a leading cause of death, and heart health is genuinely important. But the conversation about cholesterol and heart health is often oversimplified, reduced to a single number and a single medication, when reality is far more nuanced and, in many ways, far more empowering.
Because heart health is profoundly influenced by the many factors within our control, and there is a great deal we can do to support our hearts naturally.
At Healing4Soul Wellness Center, we approach cholesterol and heart health with nuance and a comprehensive, natural approach. This article explores a holistic approach to cholesterol and heart health that goes beyond the statin-by-default conversation.
Please note, this article is educational. Heart health, cholesterol, and cardiovascular risk warrant appropriate medical care and monitoring. Do not stop or change prescribed medications without medical guidance.
The approaches here complement appropriate care, and decisions about cholesterol and heart health should be made with your healthcare providers.
Understanding Cholesterol, A More Nuanced View
Cholesterol is often spoken of as simply bad, something to be lowered as much as possible. But cholesterol is essential to the body, and the picture is more nuanced than a single number.
What cholesterol does:
Cholesterol is essential for the body. It is a building block for cell membranes, for hormones (including the sex hormones and others), for vitamin D, and for bile acids, and it is important for the brain and nervous system. Cholesterol is not simply a villain; it is a vital substance the body needs and produces.
The nuance of cholesterol and heart health:
The relationship between cholesterol and heart disease is more nuanced than the simple message often conveyed. Rather than simply total cholesterol or LDL being bad, factors like the balance and types of cholesterol particles, inflammation, oxidation, and the overall context matter significantly.
For example, the size and type of LDL particles, the ratio of various markers, inflammation, and other factors provide a fuller picture of cardiovascular risk than a single cholesterol number.
Beyond cholesterol, the drivers of heart disease:
Importantly, heart disease is driven by more than just cholesterol. Inflammation, oxidative stress, insulin resistance and metabolic health, blood sugar, blood pressure, and other factors are central to heart disease. In fact, inflammation is increasingly understood as central to heart disease. This means that addressing heart health involves addressing far more than just cholesterol numbers.
A fuller picture of cardiovascular health:
At Healing4Soul, we look at a fuller picture of cardiovascular health, considering not just cholesterol but inflammation, metabolic health, blood sugar, blood pressure, and the many factors that influence heart health, for a more complete and actionable understanding.
The True Drivers of Heart Disease
Understanding the true drivers of heart disease guides a comprehensive approach to heart health.
Inflammation:
Chronic inflammation is increasingly understood as central to heart disease, driving the processes that damage the arteries and lead to cardiovascular disease. Addressing inflammation is one of the most important things for heart health.
Oxidative stress:
Oxidative stress, particularly the oxidation of cholesterol and the damage to the arteries, is central to heart disease. Antioxidant support and reducing oxidative stress support heart health.
Insulin resistance and metabolic health:
Insulin resistance, blood sugar dysregulation, and metabolic dysfunction are major drivers of heart disease. The connection between metabolic health and heart health is profound. Supporting metabolic health (as discussed in our metabolic articles) is central to heart health.
Blood pressure:
High blood pressure is a major cardiovascular risk factor, damaging the arteries and the heart. Supporting healthy blood pressure supports heart health.
Blood sugar:
Elevated blood sugar damages the arteries and causes heart disease. Supporting healthy blood sugar supports heart health.
Lifestyle factors:
Diet, physical activity, weight, smoking, stress, and sleep profoundly influence heart health and the factors that drive heart disease.
Stress:
Chronic stress affects the heart and cardiovascular system and drives inflammation and other factors, and managing stress supports heart health.
The empowering implication:
Because heart disease is driven by these many factors, most of which are significantly influenced by diet and lifestyle, there is a great deal we can do to support our heart health, far beyond simply lowering a cholesterol number.
Nutritional Support for Heart Health
For all supplements mentioned below, visit our online store at store.healing4soul.com to find your recommended products.
Omega-3 Fatty Acids
One of the most valuable nutrients for heart health, omega-3s support healthy cholesterol and triglyceride levels, reduce inflammation, support healthy blood pressure, and support overall cardiovascular health, with significant research support. Omega-3s are one of our most recommended supports for heart health.
CoQ10 (Ubiquinol)
Important for heart health and the energy production of the heart (a highly energy-demanding organ), CoQ10 supports cardiovascular health. Notably, statins deplete CoQ10, so CoQ10 is particularly important for those taking statins. CoQ10 is a valued support for heart health.
Magnesium
Important for heart health, healthy blood pressure, healthy heart rhythm, and cardiovascular function, magnesium supports the heart and is often depleted. Magnesium is one of the most important minerals for heart health.
Berberine
Supporting healthy cholesterol, blood sugar, and metabolic health, berberine supports multiple cardiovascular risk factors through its effects on metabolism. Berberine is a valued support for heart and metabolic health.
Niacin (Vitamin B3)
In appropriate forms and with guidance, niacin supports healthy cholesterol balance and has traditional use for cholesterol and cardiovascular support.
Plant Sterols:
Plant sterols support healthy cholesterol levels and are used for cholesterol support.
Red Yeast Rice:
Red yeast rice has natural compounds that support healthy cholesterol levels (with some similarity to how statins work) and is used for cholesterol support. It should be used with appropriate guidance, particularly given its mechanism.
Fiber:
Soluble fiber supports healthy cholesterol levels by binding cholesterol in the digestive tract and supports heart health. Fiber is a valuable, accessible support.
Vitamin D:
Supporting cardiovascular health, vitamin D is relevant to heart health, and deficiency is associated with cardiovascular risk. We optimize based on assessment.
Antioxidants:
A range of antioxidants protect against the oxidative stress involved in heart disease.
Herbal Support for Heart Health
For all herbal support mentioned below, visit our online store at store.healing4soul.com to find your recommended products.
Hawthorn
One of the most valued herbs for heart health, hawthorn supports the heart, healthy circulation, healthy blood pressure, and cardiovascular function, and is a traditional heart tonic. Hawthorn is one of our most recommended herbs for heart health.
Garlic
Supporting healthy cholesterol, healthy blood pressure, and cardiovascular health, garlic is a valued, accessible support for heart health with research support.
Turmeric
With anti-inflammatory and antioxidant properties, turmeric supports the reduction of the inflammation central to heart disease.
Ginger
Supporting circulation, reducing inflammation, and supporting cardiovascular health, ginger is a valued support.
Green Tea
With antioxidant and cardiovascular-supporting properties, green tea supports heart health.
Bergamot:
Bergamot has research support for healthy cholesterol levels and is used for cholesterol and cardiovascular support.
Arjuna:
A traditional Ayurvedic herb specifically valued for heart health and heart muscle, arjuna supports cardiovascular health.
Cayenne:
Supporting circulation and cardiovascular health, cayenne is a traditional circulatory support.
Homeopathic Support for Heart Health
For all homeopathic remedies mentioned below, visit our online store at store.healing4soul.com/remedies to find your recommended products.
Homeopathy offers constitutional and supportive remedies relevant to cardiovascular health and the associated patterns, selected based on the individual picture. Some remedies that may be relevant include:
Crataegus (Hawthorn)
The homeopathic form of hawthorn, Crataegus is a valued remedy for supporting the heart and cardiovascular function and is one of the most relevant homeopathic remedies for heart support.
Cactus Grandiflorus
A remedy with an affinity for the heart, Cactus is associated with heart support and the sensation of constriction.
Aurum Metallicum
A remedy with an affinity for the cardiovascular system, Aurum is relevant in certain cardiovascular and constitutional pictures, particularly with associated low mood.
Arnica
With an affinity for the cardiovascular system and tissues, Arnica is sometimes relevant in cardiovascular support.
Glonoinum
A remedy associated with circulation and the cardiovascular system, particularly with rushes of blood and congestion.
Naja:
A remedy with an affinity for the heart, used in certain cardiac pictures (constitutionally, with guidance).
Spigelia:
A remedy with an affinity for the heart, relevant in certain cardiac pictures.
Constitutional treatment:
Constitutional homeopathic treatment supports overall health and the individual’s cardiovascular patterns, guided by a knowledgeable practitioner, as part of a comprehensive approach. Cardiovascular conditions warrant appropriate medical care, and homeopathy here is supportive.
The Dietary Approach to Heart Health
Dietary approach is one of the most powerful tools for heart health, influencing cholesterol, inflammation, blood sugar, blood pressure, and the many factors that drive heart disease.
Emphasize:
- Abundant colorful vegetables and fruits rich in antioxidants and heart-protective compounds
- Healthy fats, particularly omega-3 rich foods (fatty fish, flaxseed, walnuts), olive oil, avocado, nuts, and seeds, which support heart health
- Fiber-rich foods (vegetables, legumes, whole grains), which support healthy cholesterol and heart health
- Quality proteins
- Foods that support healthy blood sugar and metabolic health
- Anti-inflammatory foods and herbs (turmeric, garlic, ginger)
- Foods that support healthy blood pressure (as discussed in our blood pressure article)
- A dietary pattern rich in whole foods, vegetables, healthy fats, and quality proteins (such as a Mediterranean-style pattern, which has strong research support for heart health)
Minimize:
- Refined sugar and refined carbohydrates, which drive inflammation, insulin resistance, and heart disease (sugar and refined carbs are more significant drivers of heart disease than was long appreciated)
- Processed foods and industrial seed oils, which drive inflammation
- Trans fats, which are harmful to the heart
- Excessive processed and low-quality meats
- Excessive alcohol
The dietary shift:
A dietary pattern rich in whole foods, vegetables, healthy fats, fiber, and quality proteins, and low in refined sugar, refined carbohydrates, and processed foods, supports heart health through multiple mechanisms, addressing inflammation, cholesterol, blood sugar, blood pressure, and metabolic health together. This dietary approach is one of the most powerful things for heart health.
A note on dietary fat and cholesterol:
The understanding of dietary fat and cholesterol has evolved, and the simple message to avoid all fat and dietary cholesterol has given way to a more nuanced understanding that emphasizes the quality of fats (healthy fats are beneficial) and recognizes that refined carbohydrates and sugar are more significant drivers of heart disease than was long thought.
Emphasizing healthy fats while reducing refined carbohydrates and sugar supports heart health.
Lifestyle, The Foundation of Heart Health
Beyond nutrition, lifestyle factors are foundational to heart health.
Physical activity:
Regular physical activity is one of the most powerful things for heart health, supporting cardiovascular function, healthy blood pressure, healthy cholesterol, metabolic health, weight, and the reduction of inflammation. Exercise is genuinely one of the best things for the heart.
Not smoking:
Not smoking (or quitting) is one of the most important things for heart health, as smoking is a major cardiovascular risk factor.
Managing stress:
Chronic stress affects the heart and cardiovascular system. Managing stress and supporting the nervous system supports heart health. The stress-heart connection is significant.
Healthy weight:
Maintaining a healthy weight supports heart health and the metabolic factors that influence it.
Quality sleep:
Sleep significantly affects cardiovascular health, and quality sleep supports heart health.
Supporting metabolic health:
Because metabolic health is so central to heart health, supporting healthy blood sugar, insulin sensitivity, and metabolic health supports the heart.
Managing blood pressure:
Supporting healthy blood pressure (as discussed in our blood pressure article) supports heart health.
Connection and purpose:
Interestingly, social connection, purpose, and emotional wellbeing support heart health, reflecting the mind-heart connection.
An Empowering, Comprehensive Approach
The conversation about cholesterol and heart health is often oversimplified, reduced to a single number and a single medication. But the reality is far richer and, in many ways, far more empowering. Heart health is driven by many factors, inflammation, oxidative stress, metabolic health, blood sugar, blood pressure, and lifestyle, most of which are significantly within our influence.
This means that supporting heart health involves far more than simply lowering a cholesterol number, and there is a great deal we can do, through diet, physical activity, stress management, healthy weight, quality sleep, and targeted natural support, to support our heart health comprehensively and address the true drivers of heart disease.
This comprehensive, natural approach works alongside appropriate medical care (and decisions about medications like statins should be made with your healthcare providers), and it empowers us to take an active, informed role in supporting our heart health.
At Healing4Soul Wellness Center, we help our patients understand their heart health more fully and support it comprehensively and naturally, addressing the true drivers of heart disease, alongside appropriate medical care. Support your heart health comprehensively. Let us help you with a holistic approach to cholesterol and heart health.
Call us at (800) 669-0358 | Visit us at www.healing4soul.com | Email us at info@healing4soul.com
Please note, this article is educational. Heart health, cholesterol, and cardiovascular risk warrant appropriate medical care and monitoring. Do not stop or change prescribed medications without medical guidance.
The approaches here complement appropriate care, and decisions about cholesterol and heart health should be made with your healthcare providers.