Have you ever wondered what you would do if your doctor told you, “Your cholesterol is high—you need to do something about it”? If you’re concerned about going down the path of lifelong medication, you’re not alone. Many health professionals barely spend 2% of their energy promoting natural solutions, yet these methods can make a world of difference. Here’s the step-by-step approach I would take if I found myself staring at a lab result with high cholesterol, especially if I wanted to reverse it naturally and avoid pharmaceuticals. (Based on the insights of Dr. Suneel Dhand)
Key Takeaways
- Most cases of high cholesterol are linked to insulin resistance, not genetics.
- Simple lifestyle changes can have a powerful impact on your cholesterol numbers.
- Focusing on diet, exercise, and stress management can address the root cause, not just the symptom.
- Always consult with your doctor when making major changes to your health routine.
1. Understand Why Your Cholesterol Is High
The first thing I’d do is try to understand the cause of my elevated cholesterol. For most people (especially under 60), it isn’t genetics—it’s insulin resistance, which underlies a host of metabolic problems like high blood pressure and pre-diabetes. Knowing the “why” empowers you to address the root, not just the number.
2. Assess for Insulin Resistance
You can ask your doctor about two key blood tests: fasting insulin and fasting glucose. With these, you can calculate your HOMA-IR score—a measure that reveals insulin resistance years before your blood sugar shows problems. Another easy check is your body fat percentage. Smart scales (like Fit Index) estimate this for you and can sync with your phone, making tracking easy. Elevated HOMA-IR and body fat are strong signs you need to address insulin resistance.
3. Fix Your Diet—Protein and Veggies Are Your Friends
Diet is the cornerstone of cholesterol and metabolic health. If I had high cholesterol, I’d immediately cut down on processed foods, excess sugars, and refined carbs—those packaged snacks that sneak into many shopping carts. Instead, I’d fill half my plate with high-quality protein and the other half with colorful veggies or fruits rich in antioxidants. It’s not necessarily about going keto, but about being mindful of carb and sugar intake and keeping meals simple and unprocessed.
4. Track Calories and Get Real with Portions
Even though calorie-tracking isn’t trendy lately, it’s still an energy equation: eat more than you burn and you’ll gain weight. Apps like MyFitnessPal make it easy to spot hidden extra calories that hold you back from progress. This helps you stay accountable and see changes faster.
5. Embrace Time-Restricted Eating (Intermittent Fasting)
Narrowing your eating window each day gives your body more time in a low-insulin state, which improves insulin sensitivity and supports natural fat loss. This doesn’t have to be extreme—slowly push back your first meal from 8 a.m. to 9, then 10 or 11, while finishing your last meal by 6–7 p.m. Women may need to go slower, especially if you notice hormone sensitivity. Listen to your body and progress at your own pace.
6. Move Every Day—Make Walking Non-Negotiable
Walking is a hidden superpower for metabolic health! I’d make a rule to walk as much as possible—before or after meals, during breaks, and as part of a daily routine. Aim for an hour a day, but even 20–30 minutes makes a difference. Walking after meals is especially good for keeping blood sugar and insulin in check.
7. Add Strength Training—Build Muscle, Burn Sugar
Besides walking, I’d make strength training part of my life. Just three 20-minute sessions a week alternating between upper body, lower body, and core will help boost your metabolism, improve insulin sensitivity, and accelerate fat loss. If you can do an hour daily with a mix of strength and cardio, even better! Find what fits you—gym, classes, or home workouts.
8. Stay Hydrated—Simple but Overlooked
Most people forget about hydration, but drinking several glasses of water daily supports metabolism and helps manage hunger. It’s a simple win that pays off big over time.
9. Consider Natural Supplements (Cautiously)
Certain natural supplements can support your journey. Turmeric (with curcumin), ginger, and cinnamon all have research supporting their role in improving insulin resistance and fighting inflammation. Fish oil is another option, especially linked to heart and cholesterol health. Always check with your healthcare provider before adding supplements.
10. Prioritize Stress Management and Sleep
High stress and poor sleep raise your stress hormones, which sabotage fat loss and metabolic health. I’d commit to a daily stress-reducer—be it a walk in nature, a favorite show, meditation, or quality time with loved ones. Sleep is non-negotiable: most people need 6.5–8 hours a night. Prioritize it like your life depends on it—because it does.
Conclusion: You Have More Power Than You Think
Getting a high cholesterol diagnosis doesn’t mean you’re destined for medication forever. With a little detective work and these lifestyle strategies, you can take control of your health, lower your cholesterol, and address the underlying causes—not just mask symptoms. Remember, always check in with your doctor before making major changes, but know that your commitment and consistency matter most of all.
Source: Dr. Suneel Dhand