Cholesterol is produced in the liver and plays several essential roles in the body. It is necessary for maintaining the structure of cell membranes, producing hormones, and synthesizing vitamin D.
However, excessive cholesterol levels or improper cholesterol distribution in the bloodstream can become a significant risk factor for cardiovascular disease.
Because cholesterol does not dissolve in water, it is transported in the blood by lipoproteins—particles that carry fats and fat-soluble vitamins throughout the body.
LDL (low-density lipoproteins) are often referred to as “bad” cholesterol because excess LDL can accumulate on artery walls and lead to:
blocked arteries,
heart attacks,
strokes.
HDL (high-density lipoproteins) are known as “good” cholesterol because they help remove excess cholesterol from blood vessels and transport it back to the liver.
The main goal is to reduce LDL levels and increase HDL levels in the blood.
The liver regulates cholesterol production—when more cholesterol is consumed through food, the body produces less of it. Therefore, recent research shows that cholesterol balance is influenced less by dietary cholesterol itself and more by the type of fats consumed and overall lifestyle.
Major negative factors include:
excessive saturated fat intake,
trans fats,
physical inactivity,
smoking and excessive alcohol consumption.
Monounsaturated fats help:
lower LDL cholesterol levels,
increase HDL cholesterol,
reduce cholesterol oxidation.
The best sources of monounsaturated fats include:
olive oil,
avocados,
almonds and cashews,
rapeseed (canola) oil.
Polyunsaturated fats—especially omega-3 fatty acids—are highly beneficial for heart health. They help reduce LDL cholesterol and support normal cardiovascular function.
Omega-3 fatty acids are found in:
fatty fish (salmon, mackerel, herring),
flaxseeds,
walnuts.
If you do not consume enough omega-3 through food, additional dietary support may be beneficial and can be combined with fiber supplementation.
Trans fats increase LDL cholesterol while lowering HDL cholesterol. They are commonly found in:
industrial baked goods,
fast food,
margarines.
Even if a product label states “0 g trans fat,” ingredients such as partially hydrogenated oils indicate that the product should be avoided.
Soluble fiber helps to:
lower LDL cholesterol levels,
nourish beneficial gut bacteria,
support normal digestion and heart health.
Good sources of soluble fiber include:
oats,
beans and lentils,
fruits,
flaxseeds,
psyllium fiber.
📌 A convenient daily option:
🔗 Sylliflor plantain seed husks fiber in cocoa flavor
https://www.bonum.lt/en/sylliflor-plantain-seed-husks-fiber-in-cocoa-flavor
This easy-to-use fiber supplement supports digestion and cholesterol balance.
Regular physical activity:
increases HDL cholesterol,
reduces LDL cholesterol,
improves overall heart function.
It is recommended to engage in at least 150 minutes of moderate-intensity physical activity per week. Even regular walking has a positive effect on cardiovascular health.
Healthy cholesterol levels depend on a holistic approach—balanced nutrition, proper fat choices, sufficient fiber intake, and an active lifestyle. Fiber, omega-3 fatty acids, and regular movement help naturally support cardiovascular health and overall well-being.
