Reboot and Revive
Lowering Cholesterol Naturally with Eat Burn Sleep
Cholesterol is a type of fat found in the blood plasma and produced by the liver. It is vital for our organs and cells and is found in every cell of the body.
Cholesterol plays an essential role in our cell membrane integrity, our hormones (particularly sex hormones), and the metabolism of vitamin D and calcium.
Cholesterol is vital but can cause plaque formation in the arteries when elevated.
Cholesterol can be divided into two types:
- High-density lipoprotein (HDL) accounts for 25% of cholesterol.
- Low-density lipoprotein (LDL) accounts for 75% of cholesterol.
HDL, commonly known as “Good Cholesterol,” helps remove the excess cholesterol from the body cells and transports it back to the liver.
LDL, commonly known as “Bad Cholesterol,” plays a role in repairing the cell membranes and in the synthesis of steroid hormones. When in excess, LDL has been associated with cholesterol deposits in the arteries, also known as cholesterol plaque. This plaque can narrow the arteries, limit the blood flow, and raise the risk of blood clots. If a blood clot blocks an artery in the heart or brain, it can cause a heart attack or stroke.
Hypercholesterolaemia is a condition where LDL levels are elevated, and HDL levels are low. Hypercholesterolaemia affects around 40% of adults in the US and is estimated to affect up to 60% of adults in the UK.
What causes hypercholesterolemia or high cholesterol?
Several factors can play a part in high cholesterol in people.
- It can be inherited genetically. This is called ‘familial cholesterol’: a defect on chromosome 9 causes the inability to remove LDL from blood.
- Smoking can cause LDL to rise and HDL to lower. Smoking can make the blood thicker and, consequently, LDL “stickier.” LDL has an increased tendency to stick to the artery walls. Smoking also causes the blood vessels to thicken and LDL to tend to stick more. Lower HDL levels mean “bad cholesterol” (LDL) will increase too.
- Chronic Inflammation caused by poor dietary choices, including high alcohol consumption, a sedentary lifestyle, and elevated stress, is linked to several conditions that increase the risk of high LDL and low HDL:
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- Hypertension.
- Obesity.
- Diabetes mellitus or Type 2 Diabetes.
- Atherosclerosis: the thickening and loss of arterial walls, a leading cause of death in the US and most developed countries, is a chronic inflammatory disease. Zhu et al. (2018).
- A rise in cholesterol levels is also age-related. The issue is not so much age, but a series of risks that increase with age, such as:
-
- Hormonal changes: lower estrogen levels in perimenopausal and menopausal women are linked to higher LDL levels and lower HDL levels, as seen in this paper by Zhu et al. (2015).
- Sedentary lifestyle.
- Weight gain.
HEALTH FACT
Chronic inflammation can cause high cholesterol. Lowering inflammation by adopting an anti-inflammatory lifestyle is one of the most effective approaches for lowering cholesterol.
What are the risks associated with high cholesterol levels?
High cholesterol can quietly impact your cardiovascular system over time, often without obvious symptoms.
If left unmanaged, it can lead to serious health complications affecting the heart, brain, and circulation, such as:
- Heart disease.
- Stroke.
- Peripheral artery disease.
- Increased inflammation: cholesterol can be caused by chronic inflammation, as seen in the section above, but it turns out that higher LDL can cause elevated inflammatory markers, as shown in this 2017 study by Catapano et al. The link between chronic inflammation and a worsened lipoprotein profile is proving to be binary; consequently, many people may be caught in a vicious cycle of inflammation and elevated bad cholesterol, along with reduced good cholesterol.
Chronic inflammation can contribute to high cholesterol levels. In the long term, inflammation can lower your HDL cholesterol and raise your LDL.
This plaque can narrow your arteries, limit your blood flow, and raise your risk of blood clots. If a blood clot blocks an artery in your heart or brain, it can cause a heart attack or stroke.
High cholesterol rarely causes symptoms in the beginning. That’s why it’s crucial to get your cholesterol levels checked on a regular basis.
In any case, given the high incidence of poor cholesterol readings in Western countries, it is essential to follow an anti-inflammatory lifestyle to prevent cholesterol issues or to try to reverse them.
Treatment
If you’re looking to support healthy cholesterol levels naturally, you’re in the right place. In the Expert Advice section below, you’ll find everything you need to know about managing cholesterol through a proven anti-inflammatory lifestyle, from the foods to prioritize and those to limit, to simple, effective daily habits.
We also explore practical lifestyle strategies that support cardiovascular health, including movement, sleep, and stress management, all of which play a key role in maintaining healthy lipid levels.
Additionally, we look at targeted supplements that may help support lipid balance and reduce inflammation. Whether you’re managing high LDL, low HDL, or triglyceride concerns, this section is designed to give you clear, evidence-informed guidance you can apply in real life.
Sign up to access the full guidance and explore the complete approach. Members can keep reading for in-depth support, practical tools, and step-by-step strategies to help bring your cholesterol into balance—naturally.
Testimonials
From Hopeless to Healthy—EBS Transformed My Life
Before working with Yalda, I felt hopeless about my blood sugar levels and cholesterol.
Despite trying different approaches, my diabetes remained high. I was constantly tired, dealing with inflammation, and unsure of what to eat. From our very first consultation, Yalda took the time to understand my condition, lifestyle, and personal preferences. Instead of handing me a generic meal plan, she educated me on how inflammation affects blood sugar and cholesterol, and guided me toward an anti-inflammatory diet tailored specifically to my needs.
Within weeks, I noticed incredible changes—my energy levels improved, cravings reduced, and my blood sugar became more stable. Over time, my blood sugar levels dropped significantly, my cholesterol returned to a normal range, and I finally felt in control of my health again.
What I appreciate most is that Yalda didn’t offer a quick fix—she helped me build sustainable habits for life.
I can’t thank her enough for her knowledge, support, and dedication. I highly recommend EBS to anyone ready to take charge of their well-being.
Liver Loving Lifestyle!
Since January, I’ve been on medication for a stubborn fungal nail infection, and because the pills can be quite heavy on the liver, I needed to monitor my liver function with regular blood tests.
At the start, my results were within range but leaning toward the higher end.
However, my blood test in August showed clear improvement — both my cholesterol and bilirubin levels went down and are now comfortably within the healthy range!
I’m so pleased to see these positive changes, and it’s a great reminder of how much of an impact lifestyle choices can have on internal health.
A New Chapter of Health and Peace!
I retired in late November after almost 40 years of management in the retail industry.
Twenty-three years of running my own business and another 16 years working for a luxury retail company—all this while raising two girls with my husband, who traveled extensively. Life was fun but very stressful as we tried to juggle everything to maintain a comfortable and luxurious lifestyle.
As we became more comfortable, we purchased a condo in Miami several years ago. We would try to visit for two weeks at a time every couple of months. Those two weeks were so precious—the ocean breeze and swimming helped me forget the stress of everyday life. It re-energized me to face the next few months back home in Montreal, where winter is brutal.
When I retired, I found it very difficult to find myself as I was always on the go. Now, I find myself back in Miami and finally able to stay longer than two weeks. I realized it was time for me to retire and enjoy the beautiful weather and the ocean breeze.
I recommend everyone find an outlet to help relieve the stresses of daily life.
Yalda, once I joined your lifestyle, it made me realize how stressed I was, as well as developing small health issues. I did not have serious conditions other than the start of Type 2 Diabetes, which I have managed to maintain thanks to your lifestyle.
Cholesterol Improvement Surprise!
Being Mediterranean, we tend to have a propensity for higher cholesterol. My cholesterol was always on the high side, even though I’m thin.
After following your diet for 3-4 months, I was worried it might raise my cholesterol levels. However, when I got my blood tested, my cholesterol had actually dropped by 60 points, and my LDL went from 127 to 100. It felt as if I was taking a statin!
From Inflammation to Empowerment!
Following Yalda’s low-inflammation lifestyle has changed everything for me. My CBCs now show no cholesterol issues, I no longer have active arthritis, I rarely experience eczema flare-ups, and I’ve lost almost 40 lbs over the past two years of following Eat Burn Sleep.
Her advice is science-based, well-researched, and what I love most is that Yalda doesn’t hold people to unrealistic standards. She’s human, warm, and truly offers a lifestyle that helps mitigate the health problems caused by inflammatory habits.
Finally, Real Results!
I started the Eat Burn Sleep lifestyle in March 2020, and by June, I went for a blood test.
My cholesterol in June 2019 was 247, and this year it went down to 233—I was so excited and even more motivated.
This is the first time in years that my cholesterol has gone down. It usually increased every year, and I’ve always refused to take medication. I also have a strong family history of stroke, diabetes, and heart attacks.
After getting tired of countless diets that didn’t work, I knew it was time to change my lifestyle—and this one finally worked.
I feel so much better and more energetic.
Thank you, Yalda!
Blood Work Breakthrough!
I’ve been following the Eat Burn Sleep lifestyle for almost 3 months, and I’ve just had my blood work done.
For the first time in years, my HDL, Vitamin D3, Iron, and Ferritin levels are all above average! My Vitamin D3 went from 14 to 43—an incredible improvement.
Thank you, Yalda, and the amazing EBS team for all your support and knowledge!
From Hopeless to Healthy—EBS Transformed My Life
Before working with Yalda, I felt hopeless about my blood sugar levels and cholesterol.
Despite trying different approaches, my diabetes remained high. I was constantly tired, dealing with inflammation, and unsure of what to eat. From our very first consultation, Yalda took the time to understand my condition, lifestyle, and personal preferences. Instead of handing me a generic meal plan, she educated me on how inflammation affects blood sugar and cholesterol, and guided me toward an anti-inflammatory diet tailored specifically to my needs.
Within weeks, I noticed incredible changes—my energy levels improved, cravings reduced, and my blood sugar became more stable. Over time, my blood sugar levels dropped significantly, my cholesterol returned to a normal range, and I finally felt in control of my health again.
What I appreciate most is that Yalda didn’t offer a quick fix—she helped me build sustainable habits for life.
I can’t thank her enough for her knowledge, support, and dedication. I highly recommend EBS to anyone ready to take charge of their well-being.
Liver Loving Lifestyle!
Since January, I’ve been on medication for a stubborn fungal nail infection, and because the pills can be quite heavy on the liver, I needed to monitor my liver function with regular blood tests.
At the start, my results were within range but leaning toward the higher end.
However, my blood test in August showed clear improvement — both my cholesterol and bilirubin levels went down and are now comfortably within the healthy range!
I’m so pleased to see these positive changes, and it’s a great reminder of how much of an impact lifestyle choices can have on internal health.
A New Chapter of Health and Peace!
I retired in late November after almost 40 years of management in the retail industry.
Twenty-three years of running my own business and another 16 years working for a luxury retail company—all this while raising two girls with my husband, who traveled extensively. Life was fun but very stressful as we tried to juggle everything to maintain a comfortable and luxurious lifestyle.
As we became more comfortable, we purchased a condo in Miami several years ago. We would try to visit for two weeks at a time every couple of months. Those two weeks were so precious—the ocean breeze and swimming helped me forget the stress of everyday life. It re-energized me to face the next few months back home in Montreal, where winter is brutal.
When I retired, I found it very difficult to find myself as I was always on the go. Now, I find myself back in Miami and finally able to stay longer than two weeks. I realized it was time for me to retire and enjoy the beautiful weather and the ocean breeze.
I recommend everyone find an outlet to help relieve the stresses of daily life.
Yalda, once I joined your lifestyle, it made me realize how stressed I was, as well as developing small health issues. I did not have serious conditions other than the start of Type 2 Diabetes, which I have managed to maintain thanks to your lifestyle.
Cholesterol Improvement Surprise!
Being Mediterranean, we tend to have a propensity for higher cholesterol. My cholesterol was always on the high side, even though I’m thin.
After following your diet for 3-4 months, I was worried it might raise my cholesterol levels. However, when I got my blood tested, my cholesterol had actually dropped by 60 points, and my LDL went from 127 to 100. It felt as if I was taking a statin!
After following the EBS lifestyle my cholesterol levels have dropped! It was as if I was taking a statin!
From Inflammation to Empowerment!
Following Yalda’s low-inflammation lifestyle has changed everything for me. My CBCs now show no cholesterol issues, I no longer have active arthritis, I rarely experience eczema flare-ups, and I’ve lost almost 40 lbs over the past two years of following Eat Burn Sleep.
Her advice is science-based, well-researched, and what I love most is that Yalda doesn’t hold people to unrealistic standards. She’s human, warm, and truly offers a lifestyle that helps mitigate the health problems caused by inflammatory habits.
Finally, Real Results!
I started the Eat Burn Sleep lifestyle in March 2020, and by June, I went for a blood test.
My cholesterol in June 2019 was 247, and this year it went down to 233—I was so excited and even more motivated.
This is the first time in years that my cholesterol has gone down. It usually increased every year, and I’ve always refused to take medication. I also have a strong family history of stroke, diabetes, and heart attacks.
After getting tired of countless diets that didn’t work, I knew it was time to change my lifestyle—and this one finally worked.
I feel so much better and more energetic.
Thank you, Yalda!
Blood Work Breakthrough!
I’ve been following the Eat Burn Sleep lifestyle for almost 3 months, and I’ve just had my blood work done.
For the first time in years, my HDL, Vitamin D3, Iron, and Ferritin levels are all above average! My Vitamin D3 went from 14 to 43—an incredible improvement.
Thank you, Yalda, and the amazing EBS team for all your support and knowledge!
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Frequently Asked Questions
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Yes. Chronic inflammation can lead to atherosclerosis (hardening of the arteries) and consequently increases the risk of strokes. Following an anti-inflammatory lifestyle can help soften the arteries and support cardiovascular health.
Do I need to cook while on the EBS Lifestyle?
Not necessarily. You can absolutely eat out by following the Eating Out Guide. This Lifestyle isn’t about perfection — it’s about damage limitation. And if you do want to cook at home, the recipes are simple, approachable, and designed for all skill levels.
Can you eat out while following the EBS Lifestyle?
Yes. There is an Eating Out section on the Eat Burn Sleep platform that will help you choose the best cuisines and the healthiest dishes on the menu when you are eating out.
Is the EBS Lifestyle suitable for me whilst pregnant?
Yes. Many women have used this lifestyle for fertility, during pregnancy, and afterward. Following this lifestyle during pregnancy has many benefits, and there is special personalized advice for Pregnancy & Postpartum. Check it with your doctor first, of course. Stick to your doctor’s supplements advice.
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