How Changing Your Fats Can Help Lower Cholesterol Naturally
Discover how adjusting your dietary fats can help lower cholesterol naturally. As a nutrition consultant navigating perimenopause and thyroid issues myself, I share practical strategies, the best fats to eat, and cholesterol-friendly recipes to support heart health and hormones.
How Changing Your Fats Can Help Lower Cholesterol Naturally
Cholesterol isn’t the enemy, it’s essential for your body. But too much of the wrong kind can increase your risk of heart disease. By swapping out harmful fats for heart-healthy ones like olive oil, avocados, and omega-3s, you can naturally support healthy cholesterol levels, especially during perimenopause, menopause, or with thyroid imbalances.
Thyroid Slowdown, Cholesterol Wake-Up Call
As a nutrition consultant, I help women balance hormones through food.
But I’ll be honest, this became personal for me when my thyroid stopped working the way it should. I noticed my cholesterol creeping up, even though my diet hadn’t really changed. It was frustrating and confusing.
During perimenopause, estrogen begins to decline, and that alone can raise cholesterol levels. Add in a sluggish thyroid, which slows down the body’s ability to clear cholesterol from the blood, and suddenly my numbers were higher than I liked. It was a wake-up call that even though I ate pretty clean, I needed to be more intentional about the fats I was choosing.
The good news? Food really can make a difference. Once I started focusing on the right fats, my cholesterol levels shifted in a more favorable direction. And it didn’t mean giving up flavor or joy in eating. Then my thyroid tapped the brakes, hello, slower metabolism and higher LDL. My diet hadn’t changed, but my labs did. Perimenopause layered on top (thanks, estrogen drop), and my cholesterol crept up further. Instead of panic, I got precise: I audited my fats, boosted omega-3s, favored olive oil, and lightened the saturated fat load. My labs, and how I felt, started moving in the right direction. Food for the win.
What Is Cholesterol and Why Does It Matter?
Cholesterol is a waxy, fat-like molecule your body makes and also gets from food. You need it to:
The balance matters: LDL carries cholesterol to tissues (too much can deposit in arteries), while HDL ferries excess back to the liver for recycling. We’re aiming for lower LDL, higher HDL, and lower triglycerides.
Why perimenopause/menopause? Estrogen typically helps upregulate LDL receptors in the liver, less estrogen can mean less clearance of LDL from the blood.
Why thyroid issues? Low thyroid function reduces LDL-receptor activity and slows cholesterol clearance. Correcting thyroid status + smarter fat choices = powerful combo.
Did you know?
Cholesterol itself isn’t “bad” at all, it’s actually essential for life. Your body uses it to build cell membranes, make vitamin D, and produce hormones like estrogen, progesterone, and testosterone. In fact, about 70–80% of the cholesterol in your blood is made by your liver, not from the food you eat. The interesting twist is that the cholesterol in food doesn’t raise blood cholesterol nearly as much as once thought, it’s more about the types of fats and the amount of sugar in your diet that influence your cholesterol levels.
The Fats To Limit (With Receipts)
1. Trans Fats (the true villains)
What they are: Trans fats are unsaturated fats that have been structurally flipped from a natural cis shape to a trans shape, usually by partial hydrogenation (an industrial process that turns liquid oils semi-solid for shelf stability). This shape packs more tightly in cell membranes, altering function and raising risk.
Where they hide: Older shortenings, some frostings, non-dairy creamers, cheap pastries, crackers, microwave popcorn, and fried foods where oils are repeatedly heated (a tiny amount of trans isomers can form during high-heat reuse). While partially hydrogenated oils have been largely phased out, imports and legacy products still pop up.
Why they’re harmful: They raise LDL, lower HDL, can raise lipoprotein(a), and promote inflammation—an atherogenic triple-threat.
How to dodge them:
- Scan labels for “partially hydrogenated” (hard no).
- Be picky with pastries/fried foods; if an oil smells old, skip it.
- Choose brands that specify no hydrogenated oils and use fresh, high-oleic oils.
2. Excess Saturated Fat (nuanced, but easy to overdo)
What it is: Saturated fats have no double bonds. Different types behave differently: lauric, myristic, palmitic can raise LDL more; stearic is more neutral.
Where they’re common: Fatty cuts of beef/pork, processed meats, butter, ghee, coconut oil, palm oil, pastry/shortening-based baked goods, cheese in large amounts.
Why limit (not ban): For many women, especially in perimenopause or with hypothyroid, dialing saturated fat down a notch helps lower LDL. Food matrix matters (fermented dairy behaves differently than processed meats), but portion size still counts.
Want to save this recipe?
Just enter your email and get it sent to your inbox! Plus you’ll get new recipes from us every week!
What About the Saturated Fat From Dairy?
Dairy is complex. The food matrix (minerals, fermentation, proteins) alters how its fat behaves compared to, say, bacon. Fermented dairy products (such as yogurt, kefir, and certain cheeses) are neutral or modestly beneficial in many studies. My take: if you tolerate dairy, choose fermented and minimally processed, keep portions moderate, and notice how your labs respond. I personally do well with sheep/goat cheeses and yogurts.
The Fats To Eat More Of (Bring on the flavor)
Unsaturated Fat (MUFAs + PUFAs)
- Extra-virgin olive oil (EVOO): Rich in oleic acid and polyphenols; great for dressings, roasting, and sautéing. Yes, EVOO tolerates everyday cooking, its antioxidants help.
- Avocados & avocado oil: Creamy MUFAs; avocado oil is handy for higher-heat searing/roasting.
- Nuts & seeds: Almonds, walnuts, pistachios, sunflower, pumpkin, sesame, linked with better lipids and satiety.
- High-oleic versions of oils (sunflower/safflower): More heat-stable than standard versions; useful for higher heat.
- Tahini & natural nut butters: Satisfying spreads without the hydrogenated extras.
Omega-3s (EPA/DHA/ALA)
- Marine EPA & DHA: Salmon, sardines, mackerel, trout, anchovies—top-tier for lowering triglycerides and supporting heart/brain health. Aim for fatty fish twice weekly.
- Plant ALA: Flax, chia, hemp, walnuts. Your body converts only a small % to EPA/DHA, so use often (or consider an algal oil supplement if you’re plant-forward).
- Practical pairings: Add ground flax or chia to yogurt bowls, smoothies, and baking; top salads with walnuts; plan a salmon or sardine night.
Smart Cooking Oils (Because technique matters)
- Everyday sauté/roast: EVOO or avocado oil.
- Higher heat sear: Avocado oil.
- Dressings/dips: EVOO, walnut oil, or tahini.
- Don’t reuse frying oil. Oxidation = off flavors and off-notes for your arteries.
- Store oils dark and cool, cap tightly, and buy sizes you’ll finish in 2–3 months.
For extra guidance on choosing the right oils at home, check out this helpful guide to healthy fat oils for cooking.
Top Tips to Lower Saturated Fat (that won’t tank satisfaction)
- Meat swap: Rotate in fish, legumes, or ground turkey/chicken for part of the week.
- Dairy shift: Try fermented dairy (yogurt/kefir) in place of heavy cream; keep cheese to mindful portions.
- Bake better: Use EVOO or avocado oil in muffins/quick breads; sub part of butter with olive oil + applesauce for moisture.
- Spread upgrade: Avocado, hummus, or tahini instead of mayo/butter on sandwiches.
- Pantry patrol: Ditch anything with “partially hydrogenated” or “shortening” on the label.
- Fiber friends: Add oats, barley, beans, psyllium, chia/flax, soluble fiber binds bile and helps lower LDL.
- Coffee hack: If you love strong coffee, paper-filter it. Unfiltered coffee (e.g., French press) contains cafestol, which can nudge LDL up.
- Sugar sanity: Tame added sugars, high triglycerides often travel with high LDL.
Want To Learn More About Cholesterol?
If perimenopause or a slow thyroid has nudged your cholesterol north, you’re not “broken.” Your physiology shifted; your strategy can, too. Start with fats and fiber, layer on movement and sleep, and track your labs. I’m all about delicious food that does the heavy lifting, because willpower is fickle, but flavor is forever.
Cholesterol-Friendly Recipes (chef-tested, hormone-approved)
- Cajun Salmon Recipe – Bold, smoky spices coat tender salmon for a flavorful dinner that comes together quickly. Perfect with roasted veggies or a crisp salad.
- Chia Seed Pudding – A creamy, nutrient-packed treat made with soaked chia seeds. Great for breakfast or dessert with fruit on top.
- Sheet Pan Salmon – Salmon, veggies, and seasoning all roast together on one pan for an easy, mess-free meal. Healthy dinner in under 30 minutes.
- Grilled Chicken Drumsticks – Juicy drumsticks grilled to perfection with a smoky, charred flavor. A family-friendly classic for summer cookouts.
- Mediterranean Salmon – Salmon infused with olive oil, lemon, and herbs for a light, fresh taste. Delicious with grains or a Greek-inspired salad.
- Celery Root Salad – Crisp celery root tossed with a tangy dressing. A refreshing side dish that pairs well with roasted meats.
- Spring Salad – Bright, crisp greens with seasonal veggies and a light vinaigrette. The perfect salad to celebrate warmer days.
- Roasted Summer Veggies – A colorful mix of zucchini, peppers, and more roasted until caramelized. A versatile side for any meal.
- Fish Tacos – Flaky fish tucked into tortillas with fresh toppings. A vibrant, coastal-inspired favorite.
- Roasted Asparagus – Tender asparagus spears roasted until slightly crispy. Simple, elegant, and packed with flavor.
- Kale Salad – Hearty kale leaves massaged with dressing and topped with crunchy extras. A nutrient-rich salad that actually tastes good.
- Harvest Fall Salad – Sweet and savory flavors with roasted squash, nuts, and greens. A cozy salad celebrating autumn produce.
FAQs
So…what exactly are trans fats again, in one line?
They’re unsaturated fats that have been chemically “flipped” (trans configuration), mostly via partial hydrogenation, and they raise LDL, lower HDL, and fuel inflammation—hard pass.
Are “seed oils” bad?
It depends on processing, freshness, and how you use them. High-oleic versions and fresh, minimally oxidized oils used at appropriate heat are reasonable tools. EVOO can cover 90% of needs; add avocado oil/high-oleic oils for higher heat.
Can I eat eggs with high cholesterol?
For most people, dietary cholesterol from eggs has a modest effect on blood cholesterol. If you’re a “hyper-responder,” pair eggs with fiber (veggies/avocado) and keep portions reasonable. Monitor your labs.
Does dairy raise cholesterol?
Large amounts of high-saturated-fat dairy can push LDL up. Fermented dairy in modest portions is often neutral. Let your labs (and how you feel) be your guide.
If I fix my thyroid, will my cholesterol improve?
Often, yes, because thyroid hormone boosts LDL-receptor activity. Keep working with your clinician on thyroid optimization while dialing in nutrition.
What about supplements?
Omega-3s (fish or algal oil) can help triglycerides. Psyllium husk supports LDL reduction via soluble fiber. Always clear supplements with your provider.
My philosophy is simple: small, sustainable upgrades beat drastic overhauls. If you swap butter for olive oil most of the time, plan two fatty-fish meals a week, add a daily hit of soluble fiber, and cut industrial trans fats to zero, you’ll move the needle. Your hormones get the building blocks they need, your heart gets protection, and your meals still taste like a celebration (because they should).
Love My Content? Buy Me a Coffee!
Creating these resources for you is my passion, and I love hearing how they’ve helped you on your health journey. If you appreciate my content and want to support my work, you can buy me a coffee to help fuel more tips, recipes, and inspiration. Every little bit means the world to me!
