Lower High Cholesterol Naturally: 4 Doctor-Backed Strategies for Better Heart Health

Mastering High Cholesterol: Your Path to Healthier Living

High cholesterol is one of the most common—and silent—health issues impacting millions of people today. Yet with the right information, the right tools, and a holistic approach, you can take meaningful steps toward improving your heart health and overall well-being.

Welcome to the first edition of our bi-weekly series focused on bringing you science-backed, research-driven insights to support long-term health. I’m Dr. Michaela Robbins, an MD and holistic health practitioner with over X years of experience helping patients understand and address the root causes of chronic illness. As Truemed’s in-house medical advisor, my goal is to help you take control of your health—one topic at a time.

This week, we're diving into cholesterol: what it is, why it matters, and the most effective ways to manage it through evidence-based lifestyle changes and trusted health products.

Understanding Cholesterol: The Good, the Bad, and the Misunderstood

Cholesterol is a waxy substance found in your blood. While your body needs it to build healthy cells, too much cholesterol can increase your risk of heart disease, stroke, and metabolic dysfunction.

To make sense of your cholesterol numbers, it helps to understand the different types:

• LDL (Low-Density Lipoprotein): Often referred to as the “bad” cholesterol. Elevated LDL levels are commonly linked to high intake of saturated fats (like fatty red meats) and trans fats (commonly found in fried and processed foods).
• HDL (High-Density Lipoprotein): The “good” cholesterol, which helps remove LDL from your bloodstream.
• Triglycerides: A type of fat (lipid) found in your blood. High triglyceride levels are often related to excess sugar and refined carbohydrates in the diet.

A healthy balance of these markers is essential. That’s why I always recommend regular cholesterol testing as the first step toward any personalized health plan.

4 Strategies for Managing Cholesterol Naturally

Whether you're working to lower high cholesterol or simply trying to maintain healthy levels, these science-backed strategies can make a big difference:

1. Adopt a Heart-Healthy Diet

One of the most powerful tools for managing cholesterol is your plate. A diet rich in whole foods, healthy fats, and fiber can help reduce LDL and triglyceride levels, while also supporting overall metabolic function.

Focus on including:

• Omega-3-rich foods like salmon, mackerel, flaxseeds, chia seeds, and walnuts
• Soluble fiber from oats, legumes, apples, and leafy greens like spinach
• Monounsaturated fats from olive oil, avocados, and almonds

Avoid or limit foods high in saturated fats, trans fats, and added sugars to prevent unnecessary spikes in triglycerides and LDL.

2. Support Your Diet with Targeted Supplements

Certain supplements have been shown in clinical research to support healthy cholesterol levels. For example:

• Omega-3 fatty acid supplements can reduce triglycerides
• Niacin and fiber supplements can support HDL levels and improve lipid profiles

Many medical-grade supplements are also HSA/FSA eligible when prescribed or recommended for a diagnosed condition.

A Few of Our Favorite Supplement Partners for Cholesterol Support

Looking to support healthy cholesterol levels? Check out some of our top Truemed-approved picks:

• Dose for Cholesterol – targeted daily support.
• Fatty15 – essential fatty acid for cellular + metabolic health.
• ARMRA Colostrum – supports gut and immune health.
• Momentous – high-quality Omega-3s and Inositol.

Or, explore all of our supplement partners to find HSA-eligible products that support healthy cholesterol management.

3. Move Your Body – Regularly

Exercise doesn’t just improve fitness—it actively shifts your cholesterol profile. Regular movement can raise HDL (good) cholesterol while lowering LDL and triglycerides. In fact, exercise is often a first-line therapy for managing hyperlipidemia (high cholesterol).

Whether you're starting a walking habit, returning to strength training, or looking for new ways to stay active, moving your body at least 150 minutes a week is a great goal.

And here’s the good news: many fitness tools, coaching programs, and exercise equipment are HSA/FSA-eligible when prescribed for a medical need. Truemed helps you unlock these benefits easily.

Check out our fitness equipment collection and movement-focused wellness partners—all eligible for purchase with HSA/FSA dollars.

4. Monitor and Celebrate Your Progress

Cholesterol management isn’t a one-time fix—it’s an ongoing journey. Regular blood work, progress tracking, and support from a qualified healthcare provider can help you make informed decisions along the way.

Even small changes can have a big impact over time. Celebrate your wins, adjust your routine as needed, and stay committed to your long-term health goals.

Ready to Take Action?

If you’re looking for support, we’re here to help. Start exploring health-focused solutions designed to complement your lifestyle:

• Discover Fitness Programs Tailored for Heart Health
• Shop HSA/FSA Eligible Fitness Equipment
• Explore Supplements Backed by Science

By integrating these strategies into your daily routine, you're not just managing cholesterol—you're building a foundation for a longer, healthier life.

To your health,

Dr. Michaela Robbins

MD & Holistic Health Practitioner

In-House Medical Advisor, Truemed

The content on the Truemed blog is intended for informational and educational purposes only, and should not be considered medical advice. It is not a substitute for professional medical care, diagnosis, or treatment. Truemed is committed to expanding access to medically necessary products and services through HSA and FSA plans, though individual needs and eligibility for benefits may vary.