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6 Minutes Read

Managing High Cholesterol with Food: A Science-Backed Guide

High cholesterol remains a significant risk factor for cardiovascular diseases (CVDs), including heart disease and stroke. With cardiovascular diseases being a leading cause of death globally, managing cholesterol levels is crucial. While statins and other medications are commonly prescribed, an increasing body of research highlights the powerful role that diet can play in managing cholesterol. Functional medicine, which emphasizes food as medicine, provides a comprehensive approach to cholesterol management by focusing on dietary interventions supported by scientific evidence. In this article, we’ll explore these interventions and the studies that validate their efficacy.

Understanding Cholesterol and Its Impact on Health

Cholesterol is a lipid molecule essential for various bodily functions, including hormone production, vitamin D synthesis, and the formation of bile acids for digestion. However, an imbalance, particularly elevated levels of low-density lipoprotein (LDL) cholesterol, can lead to atherosclerosis, where cholesterol deposits form plaques in the arteries, narrowing them and increasing the risk of heart attacks and strokes.

Functional Health Medicine and Dietary Management of Cholesterol

Functional Medicine views food as a central component of health and disease prevention. It advocates for dietary patterns that support the body's natural processes, including maintaining optimal cholesterol levels. Below, we delve into key dietary components and the scientific evidence supporting their role in managing cholesterol.

Soluble Fiber: The Cholesterol-Lowering Powerhouse

Scientific Evidence

Soluble fiber is known to reduce LDL cholesterol by binding to bile acids in the intestines. This binding prevents the reabsorption of cholesterol, which is then excreted from the body. A landmark study published in *The American Journal of Clinical Nutrition* demonstrated that a diet high in soluble fiber could reduce LDL cholesterol levels by 5-10% over a few weeks. The study involved participants who added 5-10 grams of soluble fiber from sources like vegetables, fruits and beans to their daily diet and observed significant reductions in LDL cholesterol levels.

Practical Application

To achieve these benefits, aim to consume 25-30 grams of total fiber daily, with at least 5-10 grams coming from soluble fiber sources like buckwheat, lentils, cruciferous vegetables, and whole fruits such as berries and apples.

Plant Sterols and Stanols: Natural Cholesterol Blockers

Scientific Evidence

Plant sterols and stanols are compounds structurally similar to cholesterol and are found naturally in small amounts in many vegetables, nuts, seeds, and other plant foods. They lower cholesterol by blocking its absorption in the intestines. Research published in the *European Heart Journal* concluded that consuming 2-3 grams of plant sterols or stanols daily can reduce LDL cholesterol by up to 10-15% without affecting high-density lipoprotein (HDL) cholesterol or triglyceride levels.

Practical Application

Incorporate foods enriched with plant sterols and stanols into your diet, such as spinach, broccoli, brussels sprouts, kale, asparagus, plain unsweetened yogurts. Natural sources include nuts, seeds, and avocado and berries.

Omega-3 Fatty Acids: The Heart-Healthy Fat

Scientific Evidence

Omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), found in fatty fish, have been extensively studied for their cardiovascular benefits. A systematic review and meta-analysis published in *JAMA* found that omega-3 supplementation led to a significant reduction in triglycerides and a modest increase in HDL cholesterol, which is beneficial for cardiovascular health. Additionally, the *New England Journal of Medicine* published a study where participants consuming omega-3-rich diets had a lower incidence of cardiovascular events, suggesting a protective effect against heart disease.

Practical Application

Consume fatty fish such as salmon, mackerel, sardines, and herring at least twice a week. For those who prefer plant-based sources, flaxseeds, chia seeds, and walnuts are excellent alternatives, though they provide alpha-linolenic acid (ALA), a precursor to EPA and DHA.

Nuts and Seeds: Nutrient-Dense Cholesterol Fighters

Scientific Evidence

Nuts and seeds are rich in unsaturated fats, fiber, and plant sterols, making them effective in lowering LDL cholesterol. A meta-analysis published in the *Archives of Internal Medicine* reviewed 25 studies involving over 500 participants and found that regular nut consumption reduced LDL cholesterol by an average of 10.2 mg/dL, with an overall reduction in total cholesterol of 5%. 

Practical Application

Incorporate a variety of nuts and seeds into your diet, such as almonds, walnuts, sunflower seeds, flaxseeds, and chia seeds. Consuming a handful (about 1 ounce) daily can provide the necessary nutrients while helping to manage cholesterol levels.

Olive Oil: The Mediterranean Diet’s Secret Weapon

Scientific Evidence

Olive oil, particularly extra virgin olive oil, is a cornerstone of the Mediterranean diet, which has been associated with lower rates of cardiovascular disease. The *PREDIMED study*, a large-scale randomized trial published in the *New England Journal of Medicine*, found that participants on a Mediterranean diet supplemented with extra virgin olive oil had a 30% reduction in major cardiovascular events compared to those on a low-fat diet. The polyphenols and monounsaturated fats in olive oil are credited with reducing LDL cholesterol and improving overall heart health.

Practical Application

Use extra virgin olive oil as your primary cooking oil and for salad dressings. Aim to consume at least 2-4 tablespoons daily to gain the full cardiovascular benefits. 

Probiotics: Gut Health Meets Cholesterol Control

Scientific Evidence

Emerging research suggests that gut health plays a significant role in cholesterol metabolism. Probiotics, particularly strains of *Lactobacillus* have been shown to help reduce cholesterol levels. A meta-analysis published in the *Journal of Dairy Science* reviewed 13 randomized controlled trials and found that probiotic consumption led to a reduction in LDL cholesterol by 7.8 mg/dL and total cholesterol by 9.1 mg/dL.

Practical Application

Incorporate probiotic-rich foods into your diet, such as yogurt, kefir, sauerkraut, kimchi, and other fermented foods. Regular consumption can help maintain a healthy gut microbiota, which in turn can support cholesterol management.

Foods to Avoid: Dietary Cholesterol Do's and Don'ts

While incorporating cholesterol-lowering foods is essential, avoiding certain foods is equally critical in managing cholesterol levels effectively. 

Trans Fats: The Hidden Danger

Scientific Evidence

Trans fats, often found in processed foods, baked goods, artificial coffee creamers, and margarine, have been shown to significantly increase LDL cholesterol while lowering HDL cholesterol, thereby increasing the risk of heart disease. A comprehensive study published in *The New England Journal of Medicine* established a strong link between trans fat consumption and a higher risk of coronary heart disease, leading to global recommendations to reduce or eliminate trans fats from the diet.

Practical Application

Avoid foods containing partially hydrogenated oils, often listed as trans fats on labels. Focus on whole, unprocessed foods to minimize trans fat intake.

Saturated Fats: Moderation is Key

Scientific Evidence

The role of saturated fats in heart disease has been debated, but recent studies suggest that while not as harmful as trans fats, excessive saturated fat intake can still raise LDL cholesterol levels while also consuming processed foods. A study published in *The Lancet* highlighted the importance of not just reducing saturated fats but replacing them with unsaturated fats to reduce cardiovascular risk. Eat healthy fats like avocado, extra virgin olive oil, coconut oil, nuts and seeds. Healthy saturated fats are important for our brain, and joints, when eating a whole plant and protein food diet.

Practical Application

Limit the intake of high-fat dairy products, fatty cuts of meat, and seed oils like canola, vegetable and peanut oil. Replace some saturated fats with healthy sources like olive oil, nuts, and fatty fish like mackerel, sardines, anchovies and wild caught salmon.

Conclusion: The Power of Food in Cholesterol Management

Managing high cholesterol effectively requires a comprehensive approach that goes beyond medication. Functional health medicine emphasizes the use of food as medicine, and the scientific evidence supports this approach. By integrating cholesterol-lowering foods like those rich in soluble fiber, plant sterols, omega-3 fatty acids, and probiotics, and by avoiding harmful trans and limiting saturated fats, you can naturally manage your cholesterol levels.

Always consult with a functional medicine coach or practitioner to develop a personalized dietary plan that meets your specific needs. With the right dietary strategies, managing high cholesterol becomes a manageable, and even enjoyable, journey toward better health.

This article is grounded in scientific research and functional medicine principles, offering readers a guide to managing high cholesterol through dietary interventions. By following these guidelines, individuals can make informed choices that support cardiovascular health and overall well-being.

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07.30.2025

The Power of Glutamine: A Friendly Guide to Gut, Immune & Muscle Health

When it comes to nutrition and supplements, some nutrients get all the spotlight—like collagen, turmeric, or magnesium. But behind the scenes, there’s a quiet hero doing a lot of the heavy lifting: glutamine.This amino acid might not be flashy, but it’s absolutely essential when your body is under stress—whether from illness, injury, intense exercise, or even poor gut health. In this blog, we’ll explore how glutamine works in the body, the science behind its benefits, and how to use it in real life to support your gut, immune system, and muscles.🔬 What Exactly Is Glutamine?Think of glutamine as a building block of protein. It’s one of 20 amino acids that help your body make the proteins it needs for everything from repairing muscles to keeping your immune system strong.Most of the time, your body can make enough glutamine on its own. But when you’re sick, recovering from surgery, training hard, or dealing with chronic stress, your body might not keep up with demand. That’s when supplementation can really help.There are two types of glutamine:L-glutamine – This is the form your body uses and the one you’ll find in supplements.D-glutamine – This exists in nature but isn’t useful for human health.🌿 What Does Glutamine Actually Do for Us?1. It Heals and Protects Your GutYour digestive tract is lined with millions of cells that are constantly regenerating. These cells rely on glutamine as their main source of energy. Without it, they can’t repair themselves properly, and that’s when issues like leaky gut, bloating, and inflammation show up.In simple terms? Glutamine helps your gut lining stay strong and intact, so toxins, bacteria, and undigested food don’t "leak" into your bloodstream.📚 Research-backed: A study published in Nutrients (2020) showed that glutamine supplementation helped people with inflammatory bowel diseases like Crohn’s and ulcerative colitis reduce gut inflammation and improve the intestinal barrier (Nutrients. 2020;12(3):719).Another review found that glutamine helped protect the gut in people undergoing chemotherapy—treatment that often damages the digestive tract (Curr Opin Clin Nutr Metab Care. 2017 Jul;20(4):369–374).2. It Powers Up Your Immune SystemYour immune cells—like white blood cells—use glutamine as fuel. When you're sick or stressed, they need more of it to keep working properly.Glutamine also helps your body make glutathione, a powerful antioxidant that fights off harmful free radicals and supports detoxification.📚 Research-backed: A clinical trial in Clinical Nutrition (2013) showed that critically ill patients given glutamine had stronger immune responses and fewer infections (Clin Nutr. 2013;32(1):124-130).And a fascinating study from 1996 found that marathon runners who took glutamine had fewer colds and infections after their races than those who didn’t supplement (Eur J Appl Physiol. 1996;73(5):488–90).3. It Speeds Up Muscle Recovery and Reduces SorenessIf you’ve ever felt wrecked after a tough workout, glutamine might help you bounce back faster.When you work out hard, especially during weight training or long cardio sessions, your glutamine levels drop. This can increase muscle soreness and slow down recovery. Supplementing with glutamine helps:Reduce muscle breakdownReplenish energy stores (called glycogen)Boost recovery so you can train again sooner📚 Research-backed: A 2004 study found that athletes who took glutamine recovered strength faster after intense workouts (J Strength Cond Res. 2004;18(4):785-91).Another study in Nutrition (2015) showed that glutamine helped improve exercise performance and reduced fatigue in weightlifters (Nutrition. 2015 Mar;31(3):344-9).🎯 How to Use Glutamine for Real-Life Goals✅ For Gut RepairIf you’re dealing with digestive issues—like bloating, IBS, food sensitivities, or recovering from antibiotics—glutamine can help heal and seal your gut lining.Dose: 5 to 10 grams (1–2 teaspoons) twice dailyBest Time: On an empty stomach—morning and before bedHow to Take It: Mix powder into water or warm bone brothBonus: Combine with gut-soothing herbs like slippery elm or DGL licorice for extra healing✅ For Immune SupportGlutamine is helpful during cold and flu season, or anytime your body is fighting off illness.Dose: 5 grams once or twice a day during illness or high stressBest Time: With mealsPair With: Vitamin C, NAC (an amino acid), and selenium to support glutathione production✅ For Muscle Recovery & PerformanceAthletes and fitness lovers can benefit from glutamine to recover faster and stay strong during training.Dose: 5–10 grams post-workout or before bedHow to Take It: Add to your protein shake or smoothieBonus Stack: Works great with magnesium, creatine, and collagen peptides🥦 Natural Food Sources of GlutamineWhile supplements give you a higher dose, you can also find glutamine in whole foods:Grass-fed beef and chickenWild-caught fishEggsSpinach and cabbageLentils and beansBone broth (a top gut healer!)⚠️ A Few PrecautionsMost people tolerate glutamine very well, but here’s when you should check with a doctor first:Cancer patients: Some cancers can use glutamine for fuel—talk to your oncologist first.Liver or kidney disease: Your doctor may need to monitor usage.Pregnancy or breastfeeding: There’s limited research, so check with your provider.🧠 Bottom LineGlutamine might not be trendy, but it’s incredibly powerful.It fuels your gut lining, strengthens your immune system, and helps your muscles recover—especially when life throws your body into stress mode. If you’re struggling with digestive issues, low immunity, or post-workout fatigue, glutamine could be the missing link.With strong research backing and decades of safe clinical use, this amino acid deserves a place in your health and healing toolbox.

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Glutathione: Why Everyone Is Talking About This Master Antioxidant

If you’ve been scrolling through wellness TikTok or browsing Instagram health reels lately, chances are you’ve come across the word glutathione. Dubbed the “master antioxidant,” glutathione has exploded across social media for its supposed ability to detox your liver, brighten your skin, boost immunity, and even support anti-aging.But is it just another trendy buzzword—or is there real science behind the hype?Let’s break it down in simple terms and look at what the research actually says.💡 What Is Glutathione?Glutathione (pronounced gloo-ta-thigh-own) is a powerful antioxidant made in your body. It’s a small molecule composed of three amino acids—glutamine, cysteine, and glycine—and it plays a major role in:Neutralizing free radicals (unstable molecules that damage cells)Supporting detoxification in the liverStrengthening immune responseRepairing DNA and cellular damageRecycling other antioxidants like vitamin C and EIt’s so essential that scientists often call it “the master antioxidant.”🔥 Why Is It Trending Right Now?Glutathione isn’t new—it’s been studied for decades—but it’s having a moment because of its:Use in skin-brightening therapiesRole in longevity and anti-aging researchGrowing popularity in IV therapy clinicsBuzz among functional medicine influencers for “detox” and immune healthCelebrities and wellness gurus are touting glutathione IVs or liposomal glutathione for glowing skin, better energy, and even hangover recovery. But what does the science say?Scientifically Backed Benefits of Glutathione1. Powerful Detox Support (Especially in the Liver)Your liver is your body’s main detox organ, and glutathione is a key player in how it neutralizes and eliminates toxins. It's especially important for breaking down heavy metals, alcohol byproducts, and environmental pollutants.📚 Study Highlight:A 2018 clinical trial published in BMC Gastroenterology showed that glutathione supplementation significantly improved liver enzyme levels in patients with non-alcoholic fatty liver disease (NAFLD), suggesting improved liver function (BMC Gastroenterol. 2017;17(1):96).2. Immune System DefenseGlutathione helps regulate inflammation and keeps white blood cells functioning properly. When your immune system is fighting an infection, your glutathione levels can drop—making supplementation helpful during illness or high stress.📚 Study Highlight:According to research in Clinical Immunology, glutathione deficiency impairs immune cell function and contributes to oxidative stress in chronic diseases like HIV (Clin Immunol. 2000;97(2):125-33).3. Anti-Aging and Cellular RepairAging is associated with increased oxidative stress and declining glutathione levels. Boosting glutathione can help reduce DNA damage, support mitochondrial health (your cell’s “energy factory”), and even improve skin clarity.📚 Study Highlight:A study in Dermatology found that oral glutathione supplementation lightened skin tone and improved skin elasticity in women after four weeks, supporting both anti-aging and aesthetic uses (Dermatol Ther. 2017;30(1):e12480).4. Brain & Mood SupportLow glutathione is linked to neurological and cognitive disorders. It plays a role in protecting brain cells from oxidative stress and helps regulate inflammation in the brain.📚 Study Highlight:Research published in Neurotoxicity Research found that boosting glutathione could help protect against neurodegenerative diseases like Parkinson’s and Alzheimer’s (Neurotox Res. 2012 Jan;21(1):43–54).🧘🏽‍♀️ Glutathione in Functional & Integrative MedicineIn integrative and functional medicine, glutathione is considered foundational. Practitioners often test glutathione levels and recommend protocols that support its production naturally or through supplements—especially for clients with:Autoimmune diseaseChronic fatigueHormonal imbalanceMold toxicityLyme diseaseHeavy metal exposureIV therapy, liposomal supplements (liquid form with higher absorption), and precursors like NAC (N-acetyl cysteine) are all used to optimize levels.🥦 How Can You Boost Glutathione Naturally?While your body can make glutathione, you can support it with food, lifestyle, and targeted supplements.Top Ways to Boost Glutathione:Eat sulfur-rich foods: broccoli, Brussels sprouts, garlic, onionsTake NAC or alpha-lipoic acid: proven precursors to glutathioneExercise: Moderate aerobic activity boosts glutathione productionReduce alcohol: Excess alcohol depletes glutathioneGet enough sleep: Sleep is critical for cellular repair and glutathione production⚠️ Should You Supplement with Glutathione?If you have chronic illness, frequent infections, or toxin exposure, supplementation may be worth considering. Glutathione supplements come in several forms:Liposomal Glutathione: Highly absorbableIV Therapy: Directly infused (often used in clinics)NAC or Glycine: Help your body make its ownMost people do well with 250–500 mg/day of liposomal glutathione or 600–1,200 mg/day of NAC. Work with a licensed functional medicine practitioner for a personalized plan.✨ Final ThoughtsGlutathione isn’t just another wellness trend—it’s one of the most important molecules your body makes. From detox and immune support to anti-aging and brain health, this "master antioxidant" is finally getting the spotlight it deserves.And yes—while TikTok might be buzzing with beauty influencers talking about glutathione for skin lightening, the real magic lies in its ability to heal and protect your body at the cellular level.Backed by science, praised by integrative doctors, and now loved by social media? It might just be the supplement your wellness routine is missing.

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Eating and Living to Protect the Brain: Dementia, Alzheimer’s, and the Power of SHIELD

As the global population ages, the rate of dementia continues to rise — with Alzheimer’s disease leading the charge as the most common form. But here’s what many don’t realize: while there’s currently no cure for Alzheimer’s, there is a powerful way to reduce the risk and slow its progression. It starts with understanding what Alzheimer’s is — and taking action through lifestyle, exercise, and diet.What Is Dementia and Alzheimer’s Disease?Dementia is a broad term for a decline in cognitive function that interferes with daily life. It includes various types such as:Vascular dementia – caused by impaired blood flow to the brainFrontotemporal dementia – a group of disorders related to abnormal brain structureAlzheimer’s disease – a neurodegenerative disorder and the most prevalent cause of dementiaThe Hallmarks of Alzheimer’sAlzheimer’s is driven by two primary pathologies in the brain:β-amyloid plaque buildupNeurofibrillary tangles of a protein called tauThese changes disrupt communication between neurons and eventually lead to brain cell death. In recent years, researchers have also focused on neuroinflammation — chronic inflammation in the brain — as a contributing factor.Alzheimer’s is diagnosed through a combination of clinical symptoms, cognitive testing, and advanced imaging or biomarker analysis. While treatments exist to manage symptoms, no cure has yet been found.The SHIELD Model: A Lifestyle-Based Prevention StrategyHarvard neurologist Dr. Rudolph Tanzi helped develop the SHIELD model, a science-backed approach to preserving brain health based on epidemiological data. SHIELD isn’t a cure, but it offers real hope for prevention and slowing decline.S – Sleep: Deep, restorative sleep helps the brain detox — literally. During sleep, the brain clears out harmful waste proteins like amyloid. Aim for 7–8 hours nightly or take short restorative naps.H – Handle Stress: Chronic stress is a major brain-aging factor. Activities like meditation, journaling, or engaging in fun, creative tasks help shift the brain from survival mode to thrive mode.I – Interact: Social isolation is a significant risk factor for dementia. Strong social ties and emotional connection are as crucial for your brain as nutrition and exercise.E – Exercise: What’s good for the heart is good for the brain. Exercise increases blood flow, reduces inflammation, supports the growth of new brain cells, and helps regulate insulin — all critical for long-term cognitive health.L – Learn New Things: Mental stimulation builds cognitive reserve — essentially a “savings account” of brain power. The more synapses you create through learning, the better your brain can resist decline.D – Diet: A diet that reduces inflammation, supports the gut microbiome, and stabilizes blood sugar is foundational for brain health.Nutrition: Fuel for a Healthy BrainThe connection between the gut and brain — known as the gut-brain axis — is now undeniable. The vagus nerve, a major communication pathway between the gut and brain, is influenced by gut bacteria. These microbes can modulate memory and mood, making nutrition a key player in cognitive health.What to Avoid1. The Western Diet: High in processed foods, sugars, and unhealthy fats, this diet increases inflammation, disrupts the gut microbiome, and accelerates cognitive decline.2. Refined Sugars: Excess sugar feeds bad gut bacteria, spikes insulin, and promotes brain inflammation.3. Gluten (for sensitive individuals): For those with celiac disease or gluten sensitivity, gluten may worsen brain fog and cognitive decline.What to Eat for a Sharp Mind🍇 Berries: Rich in antioxidants and fiber, berries fight oxidative stress and support gut health.🥬 Leafy Greens: Packed with folate and other essential nutrients, greens like spinach and Swiss chard help protect brain function.🐟 Omega-3s: Found in wild-caught fish, flaxseeds, and walnuts, omega-3 fats reduce inflammation and support neuronal health.🫒 Extra Virgin Olive Oil: Promotes autophagy — the brain’s internal cleaning system — and is linked to lower Alzheimer’s rates.🧄 Spices: Turmeric (with black pepper), cinnamon, saffron, and rosemary have potent anti-inflammatory and mood-boosting properties.🥗 The MIND Diet: A fusion of the Mediterranean and DASH diets, the MIND Diet emphasizes whole, nutrient-dense foods that reduce Alzheimer’s risk and slow cognitive decline.Exercise: Move It to Save ItRegular movement improves mood, memory, and metabolism. Cardiovascular exercise, strength training, and even yoga all improve brain blood flow, decrease inflammation, and support neurogenesis — the creation of new neurons.Aim for:150 minutes of moderate activity weekly2–3 strength sessions/weekDaily movement breaks to counter sedentary behaviorFinal Thoughts: Build a Brain-Healthy LifestyleAlzheimer’s disease is a complex, multifactorial condition — but the way we live can change the story. With sleep, connection, learning, movement, stress management, and a powerful, gut-supportive diet, we can build real resilience in the brain.“The mind is just like a muscle — the more you exercise it, the stronger it gets and the more it can expand.” — Idowu KoyenikanLet’s treat every day as a chance to train our brains, nourish our bodies, and strengthen our futures.

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