Tarpon Springs Wellness Center

Cholesterol: Myths, Facts, and What Your Doctor Isn't Explaining

Erin Olszewski, BSN, RN
Nov 17, 2025By Erin Olszewski, BSN, RN

The Functional Medicine Approach To High Cholesterol

Cholesterol has been turned into a villain for decades, but the real story is much more nuanced than “good” and “bad” numbers on a lab report. At Tarpon Springs Wellness Center, we look at cholesterol through a functional medicine lens. That means we are less interested in memorizing one “target number” and much more interested in what your labs are actually saying about inflammation, metabolism, liver health, and long-term risk.

Instead of asking, “How do we push this number down as fast as possible,” we ask, “Why is your body making or handling cholesterol this way in the first place, and what can we do to change the terrain?”

STEP ONE: TEST SMARTER, NOT JUST MORE
A basic cholesterol panel only tells a small part of the story. Before we talk about any plan, we want a fuller picture of your cardiometabolic risk, including things like:

  • Lipoprotein(a)
  • A1c and fasting insulin
  • Inflammatory markers such as hs-CRP
  • Sometimes advanced lipoprotein particle testing

These markers give us a clearer view of how “sticky” or inflammatory your cholesterol actually is, how your blood sugar is behaving, and how inflamed your vascular system may be. That deeper context is what separates a quick fix from a real, long-term strategy.

FOOD FIRST: TURNING OFF THE FIRE
The most common root driver we see in elevated cholesterol is low-grade, chronic inflammation. You cannot out-supplement or out-medicate a constantly inflamed system.

We often begin by pulling out the foods that keep the fire burning:

  • Ultra-processed packaged foods
  • Sugar-sweetened drinks
  • Industrial seed oils commonly used in fast food and shelf-stable snacks

Then we rebuild your plate with real, nutrient dense foods:

  • Colorful vegetables
  • High fiber fruits
  • Nuts and seeds
  • Whole food starches like potatoes or oats
  • High quality animal protein

This is not a starvation plan. It is a “let’s feed your body what it actually recognizes as food” plan.

YES, ANIMAL PROTEIN CAN BE HEART SUPPORTIVE
One of the biggest myths in heart health is that animal protein is automatically dangerous. Quality matters.

We often encourage:

  • Grass-fed, grass-finished beef
  • Organic pasture-raised chicken and eggs
  • Wild-caught fish

These foods are loaded with amino acids, healthy fats, B vitamins, minerals, and compounds that support muscle, hormones, immune function, and even gut health. When paired with plenty of plants and fiber, they become part of a very heart-protective way of eating, not a risk factor.

SOLUABLE FIBER: YOUR CHOLESTEROL SPONGE
Soluble fiber acts like a sponge in the digestive tract, binding some cholesterol and bile so they can leave the body rather than recirculate. Most people are significantly under-eating fiber.

Some of our favorite fiber rich foods for heart support include:

  • Berries, figs, apples, pears, avocados
  • Flaxseeds and chia seeds
  • Artichokes, peas, carrots, broccoli, sweet potatoes, asparagus
  • Beans and lentils
  • Oats and other intact whole grains

The goal is to weave these into your day consistently, not to force yourself into a rigid meal plan that falls apart after two weeks.

LOVE YOUR LIVER, SUPPORT YOUR CHOLESTEROL
The liver is the control center for cholesterol metabolism. If the liver is congested, inflamed, or under-nourished, your cholesterol story will reflect that.

Key liver supportive habits include:

  • Drinking enough water throughout the day
  • Moving your body regularly to support circulation and lymph flow
  • Eating enough fiber so waste products can actually leave

We also lean on specific foods that support bile flow and detoxification:

  • Cruciferous vegetables such as broccoli, cauliflower, cabbage, kale, bok choy, arugula, and Brussels sprouts
  • Bitter foods like artichokes, asparagus, dark chocolate with a high cacao content, and tahini

These foods give your liver the raw materials it needs to package and clear out hormones, toxins, and excess cholesterol more efficiently.

BLOOD SUGAR AND CHOLESTEROL: QUIETLY CONNECTED
Unstable blood sugar and insulin resistance are major drivers of oxidative stress and damaged LDL particles. You can think of “spiky” blood sugar as sandpaper on your arteries.

To stabilize blood sugar and protect your lipids, we focus on simple, sustainable shifts:

  • Include protein, healthy fat, and fiber at every meal
  • Cut back on added sugars and ultra-processed snack foods
  • Go for a short walk after meals when possible
  • Build and maintain muscle mass through resistance training
  • Prioritize high quality sleep so hormones that regulate appetite and glucose can rebalance

These moves do far more than help a lab number. They change how you feel in your daily life.

MOVEMENT: TRAINING YOUR HEART TO BE RESILIENT
Exercise is one of the most powerful “medications” for heart health and it is free.

We encourage a realistic blend of:

  • Cardio that elevates your heart rate
  • Walking with purpose, light jogging, biking, dancing, swimming, anything that keeps you moving
  • Resistance or weight-bearing work
  • To build muscle, support insulin sensitivity, and protect bones

You do not need two hours in the gym. Start by aiming for 20 to 30 minutes most days with activities you actually enjoy. Consistency beats perfection.

STRESS, YOUR NERVOUS SYSTEM AND YOUR ARTERIES
Chronic stress raises inflammatory chemicals, pushes blood pressure up, and affects the way we eat, move, and sleep. It is not a side note. It is central to heart health.

We often ask patients to experiment and see what actually calms their own nervous system:

  • Journaling or brain dumping before bed
  • Breath work or meditation
  • Gentle yoga or stretching
  • Body work such as massage or acupuncture
  • Honest conversations with safe people

The goal is not to erase all stress, which is impossible, but to give your body regular experiences of safety and calm.

SLEEP: SILENT CARDIOMETABOLIC MEDICINE
Poor sleep directly affects blood pressure, blood sugar, cravings, and inflammation. When we are rebuilding cardiovascular health, we treat sleep almost like a prescription.

Foundational sleep hygiene includes:

  • Aiming for seven to eight hours of sleep most nights
  • Going to bed and waking up around the same time daily
  • Keeping your room cool and dark
  • Avoiding caffeine later in the day
  • Limiting screens in the hour before bed and giving your brain a chance to power down

You cannot heal in a chronically sleep deprived state. Your heart needs that nightly reset.

SUPPLEMENTS: TARGETED, NOT RANDOM
Supplements can be incredibly helpful in a cholesterol and inflammation plan, but only when they are chosen thoughtfully for the person in front of us. At Tarpon Springs Wellness Center, supplemental support is individualized.

Some examples we may consider, depending on your labs and history, include:

We only recommend professional grade, third-party tested products and you receive access to our online dispensary so you are not guessing in the supplement aisle. 

FINAL THOUGHTS: RETHINKING CHOLESTEROL AND FEAR
Cholesterol itself is not the enemy. Your body uses cholesterol to make hormones, support cell membranes, produce vitamin D, and build bile acids. Most of your cholesterol is made by your liver, not simply dropped into your bloodstream from your breakfast. The problem arises when certain cholesterol particles become oxidized and inflamed inside a vulnerable arterial wall.

That process is heavily influenced by:

  • Blood sugar
  • Inflammation
  • Liver function
  • Nutrient status
  • Movement, sleep, and stress

The hopeful part is that every one of those levers can be changed. By cleaning up the inputs, supporting the liver, stabilizing blood sugar, moving your body, and using targeted supplements when appropriate, you can lower your risk of cardiovascular disease and often improve your numbers in a way that actually reflects better health, not just more medication.

So, no, you do not need to fear every egg yolk from a pasture-raised hen. You do want to be very cautious with ultra-processed, inflammatory foods and a lifestyle that keeps your nervous system in a constant alarm state.

If you are ready to look beyond the standard cholesterol panel and build a personalized plan for your heart, our team at Tarpon Springs Wellness Center is here to walk that process with you, step by step.

Book an appointment with us today!