Lower Your Cholesterol In 3 Weeks

Over the years, I’ve had clients approach me with the goal of improving their cholesterol levels quickly—whether it’s for meeting insurance requirements or to sidestep unnecessary prescriptions.

Through my experience working with hundreds of clients, I’ve developed a structured approach that consistently delivers results in just three weeks. The strategies I share in here aren’t about drastic changes or unsustainable habits. Instead, they focus on realistic, long-term improvements that not only enhance your cholesterol profile but also contribute to overall health and well-being.

The methods I outline here are backed by science and tailored from real client success stories. These aren’t quick-fix solutions—they are sustainable lifestyle changes that help you achieve and maintain good blood work results over time. These will provide you with actionable insights and practical steps to make it happen.

1. Prioritise Fibre From Vegetables And Low-Sugar Fruits

• Soluble fibre binds to cholesterol in the digestive tract, preventing its reabsorption and promoting its excretion. This reduces LDL cholesterol. Fibre also supports a healthy gut microbiome, which plays a role in lipid metabolism.

• How to Implement: Aim for 25g of daily fibre, primarily from vegetables like broccoli, spinach, and zucchini, and low-sugar fruits like berries, guava, and avocados. Fibre from psyllium husk can also enhance cholesterol-lowering effects.

2. Switch to Virgin Olive Oil or Rendered Lard

• Virgin olive oil is rich in monounsaturated fatty acids (MUFAs) and polyphenols, which are known to lower cholesterol and increase HDL cholesterol. Rendered lard, when sourced from pasture-raised animals, contains MUFAs and has a positive effect on cholesterol.

• How to Implement: Use virgin olive oil for dressings and low-heat cooking, and rendered lard for high-heat applications. Avoid hydrogenated fats or highly processed oils.

3. Mitigate Or Reduce Mental Stress Levels

• Stress plays a bigger role than most of my clients realise. Those who actively manage stress see faster cholesterol improvements than those who don’t. Chronic stress elevates cortisol, which promotes LDL production and reduces HDL. Stress also triggers inflammatory pathways, worsening overall metabolic health.

• How to Implement: I encourage clients to find activities they genuinely enjoy, like walking, swimming, or light exercise like Pilates. Joining a group-based fitness program often provides both accountability and a social outlet, which is an added bonus.

4. Maintain A Consistent Sleep Routine

• A surprising insight from my work is how irregular sleep patterns can worsen cholesterol. Clients who establish a consistent bedtime see improved lipid profiles.

• How to Implement: Simple changes like going to bed at the same time every night and aiming for 7–8 hours of quality sleep makes a significant difference.

5. Take A Break From Intermittent Fasting

• Some of my clients come to me after trying strict intermittent fasting protocols and find their cholesterol have increased. For some individuals, prolonged fasting periods can increase stress on the body and elevate cortisol, which may worsen lipid profiles.

• How to Implement: Shift to three balanced meals daily to regulate blood sugar and insulin levels and watch cholesterol drop in 3 weeks.

6. Track Your Calories To Avoid Overeating

• Chronic overeating can lead to weight gain and negatively affect your lipid profile by increasing triglycerides and cholesterol.

• How to Implement: You may use apps like MyFitnessPal or Cronometer to ensure you are consuming the right amount of calories for your goals, adjusting based on your activity level.

• Overeating—even on “healthy” foods—can have a negative impact on cholesterol. I always remind my clients that portion control matters.

7. Monitor Blood Glucose Levels To Improve Cholesterol

• High blood sugar and high cholesterol often go hand in hand, creating a dangerous cycle that increases the risk of cardiovascular disease. Many of my clients are surprised to learn how their glucose levels directly impact their lipid profile—and why keeping both in check is crucial for long-term health.

• Why Elevated Blood Sugar Worsens Cholesterol?

When blood sugar remains consistently high, the body responds by producing more insulin. Over time, excess insulin can lead to insulin resistance, a state where cells no longer respond efficiently to insulin's signals.

• Insulin resistance encourages the liver to produce more very-low-density lipoprotein (VLDL), which is linked to plaque buildup in arteries.

• Chronic high blood sugar reduces the body’s ability to produce HDL, which is essential for removing excess cholesterol from the bloodstream.

• Excess glucose is converted into triglycerides, a type of fat that significantly raises the risk of heart disease.

Many of my clients have seen major improvements in their cholesterol levels by tracking and stabilizing their blood glucose, using a glucometer or a continuous glucose monitor (CGM).

8. Cut Back On Snacking On Nuts And Seeds

• While nuts and seeds are healthy in moderation, over-snacking can lead to calorie overload and consistent calorie overload does impact lipid levels negatively.

• How to Implement: I tend to limit portions to about 1 oz or 28g for my clients looking to lower cholesterol and incorporate them into meals rather than snacking mindlessly.

A Word of Caution

This is not an argument against the use of statins. When prescribed appropriately, statins can be life-saving, and I encourage you to discuss any medication-related decisions with your doctor, who understands your medical history best.