How to lower your 'bad' cholesterol naturally and effectively

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Your 5-Minute Guide to Smarter Heart Health

1. Debunking Cholesterol Myths

2. The Real Culprits Behind LDL (‘Bad’) Cholesterol

3. Simple Lifestyle Upgrades for Heart Health

4. The Power of a Daily Smoothie

Hola amigos,

Growing up, my grandma Isabel (RIP) started each day with eggs, swearing by their nutritional value. It was a simple, comforting ritual—one that connected generations at the breakfast table.

But in the 90s, the media painted eggs as the enemy, labeling them as cholesterol villains. I remember wondering if she had been wrong about something so fundamental to her life.

As science evolves, we now know the truth: dietary cholesterol from eggs isn’t the problem. It’s saturated fats that raise LDL (‘bad’) cholesterol.

Let’s move forward with clarity—savoring the foods we love without guilt and focusing on what truly matters.

Diego Carrete
Chief Executive Officer, The Lean Executive

1. Debunking Cholesterol Myths

A TLDR explanation of cholesterol

• 80% of cholesterol is produced by your body, and only 20% comes from food.

• Studies confirm that whole eggs have minimal impact on cholesterol for most people.

• Saturated fats found in processed foods, fatty meats, and full-fat dairy.

Are You A Night Owl Or An Early Bird ↗

This episode dives into the strong connection between sleep and high cholesterol. Also, how to align your lifestyle with your internal clock.

2. 4 Culprits Behind ‘Bad’ Cholesterol

Eggs are nutrient-rich, and in moderation, they're a healthy part of most diets without significantly increasing "bad" LDL cholesterol.

1. Processed Foods: Highly processed snacks, baked goods, and fast foods increase LDL while lowering HDL (‘good’ cholesterol), creating a double-whammy effect.
   Smart Fix: Opt for homemade snacks, like roasted chickpeas or unsalted nuts, instead of pre-packaged options.
   

2. Excess Saturated Fat: Found in fatty cuts of meat, full-fat dairy, and butter, saturated fats are a leading contributor to rising LDL levels.
   Smart Fix: Replace these with monounsaturated fats like olive oil, avocado, and almonds.
   

3. Hidden Culprits: Even “healthy” products like flavored yogurts or granola bars may contain hidden sugars and fats.
   Quick Fix: Always check nutrition labels and aim for low-sugar, low-saturated-fat options.
   

4. Stress and Sleep: Chronic stress triggers the release of cortisol, which can disrupt cholesterol balance and lead to weight gain, especially around the abdomen.
   Smart fix: Set a reverse alarm 1 hour before bed to nudge you to start your evening routine.

How To Read A Food Label

3. Simple Lifestyle Upgrades for Heart Health

1. Eat Smarter

• Focus on Fiber: Foods like oats, beans, berries, and lentils bind cholesterol in the digestive tract, preventing it from being absorbed.

• Heart-Healthy Fats: Omega-3 fatty acids in salmon, mackerel, walnuts, and flaxseeds can lower triglycerides and boost HDL.

• Colorful Plates: The antioxidants in fruits and vegetables, like spinach and blueberries, reduce inflammation and oxidative stress.

2. Micro-Workouts

3. Back-To-Back Meeting Stoppers

• Start with 478 meditation sessions.

4. A Cholesterol-Balancing Hack

Here’s how to make a smoothie that targets LDL (‘bad’ cholesterol) while boosting HDL (‘good’ cholesterol):

The recipe:

• 1 cup spinach or kale: High in fiber and antioxidants.

• ½ avocado: Packed with monounsaturated fats to lower LDL.

• 1 tbsp flaxseeds or chia seeds: Rich in omega-3s, known for improving HDL.

• 1 cup unsweetened almond milk: A heart-healthy alternative to dairy.

• ½ cup berries (blueberries or strawberries): Loaded with polyphenols that reduce inflammation.

• Optional: Add 1 scoop of plant-based protein powder for an extra boost.

Why this works?

• Fiber from greens and seeds binds cholesterol in your digestive tract, preventing absorption.

• Healthy Fats from avocado and seeds lower LDL and maintain HDL stability.

• Antioxidants from berries reduce oxidative stress, improving overall heart health.

That’s all for today’s issue, amigos!

Become an asset, not a liability, to those around you.

"What you are not changing, you are choosing." – Laurie Buchanan

Diego Carrete
Chief Executive Officer, The Lean Executive

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