A Dietitian's Guide to Lowering Cholesterol Without Medication

37. The Glycemic Index and Cholesterol

Managing your cholesterol isn’t just about fat intake—it’s about blood sugar control, too. Foods with a high glycemic index (GI), like white bread and sugary cereals, cause rapid spikes in blood sugar, which can trigger the liver to produce more triglycerides and very low-density lipoprotein (VLDL), a precursor to LDL cholesterol. By choosing low-GI carbohydrates like oats, lentils, and sweet potatoes, you can stabilize blood sugar and reduce this metabolic burden. This strategy helps you manage your cholesterol profile from a different, yet equally critical, angle.

38. Chromium: The Cholesterol-Regulating Mineral

This trace mineral is often overlooked, but it plays a crucial role in managing cholesterol. Chromium is essential for the proper function of insulin, the hormone that helps your body use blood sugar. When insulin sensitivity is poor, your body’s metabolism of fats and sugars becomes inefficient, which can lead to higher LDL and triglyceride levels. Ensuring you get enough chromium from foods like broccoli, potatoes, and whole grains can help improve your insulin function and, in turn, support a healthier lipid profile.