PLAY
Total cholesterol is a measure of lipid concentrations in the blood. This marker takes into account levels of HDL, LDL, and VLDL, and it is often associated with cardiovascular health. (source)
Total cholesterol is the composite metric that captures how efficiently the liver synthesizes, packages, and clears lipids from circulation. When cholesterol metabolism is balanced, arterial walls remain flexible, endothelial function supports blood flow, and the cardiovascular system delivers oxygen and nutrients to working tissue without constraint. When total cholesterol is dysregulated, it signals a breakdown in hepatic lipid management that directly impacts vascular health, aerobic capacity, and metabolic efficiency. (source)
Generally, low total cholesterol levels are considered to be a sign of good health. These levels may stem from physiological factors affecting liver function, as the liver is primarily responsible for cholesterol synthesis and clearance. (source)
Potential Performance Impact:
Prioritize red meat: Saturated fat has been shown to promote cholesterol synthesis. Red meat is a source of saturated fat. (source, source)
Protocol: Consume two servings of high-quality red meat weekly.
Train regularly: Physical activity has been shown to increase HDL. Aerobic exercise increases HDL cholesterol by increasing lipoprotein lipase concentration and its activity in skeletal muscle. (source)
Protocol: Perform at least 3 aerobic exercise sessions per week.
Elevated total cholesterol levels can stem from physiological factors related to cholesterol metabolism, including the synthesis and regulation of cholesterol by the liver. Nutritionally, excessive intake of saturated and trans fats can contribute to increased cholesterol levels by promoting hepatic cholesterol production. (source, source)
Potential Performance Impact:
Limit saturated fats: Research has shown that the replacement of saturated fats with monounsaturated and polyunsaturated fats elicits a positive effect on cholesterol. Saturated fats increase cholesterol absorption and lower LDL clearance. (source, source)
Protocol: Replace saturated fats (butter, palm oil) with unsaturated fats (olive oil, avocado, nuts).
Prioritize fiber-rich foods: Diets high in fiber have been shown to positively affect cholesterol. Dietary fiber decreases cholesterol absorption, which increases excretion through bile fecal pathways and supports hepatic LDL receptor upregulation. (source)
Protocol: Consume at least 3 servings of fiber-rich foods daily. One serving examples: chia seeds (2 tbs), flaxseeds (2 tbs), lentils (1 cup), steel cut oats (1 cup), avocado (1 medium).
Prioritize CoQ10-rich foods: Consumption of CoQ10 has been shown to positively impact total cholesterol. CoQ10 aids in the downregulation of the lectin-like oxidized LDL receptor and aids in reduction of atherosclerotic progression. (source)
Protocol: Consume 2 servings weekly. One serving examples: liver (3 oz), lentils (1 cup), salmon (3 oz), mackerel (3 oz).
Prioritize healthy fats: Consumption of DHA and EPA has been shown to increase HDL cholesterol levels and reduce total cholesterol. Omega-3 fatty acids aid in the reduction of total cholesterol through hepatic VLDL suppression. (source, source)
Protocol: Consume 2 servings of healthy fats daily. One serving examples: mackerel (3 oz), salmon (3 oz), cashews (1 oz), sunflower seeds (1 oz).
Train regularly: Both resistance and aerobic training sessions are recommended for promoting healthy cholesterol levels. Exercise supports healthy cholesterol levels through multiple mechanisms including enhanced insulin sensitivity, reduced visceral adiposity, and upregulated hepatic LDL receptor expression. (source, source)
Protocol: Perform at least 3 exercise sessions per week, combining aerobic and resistance training.
Maintain an athletic body composition: Body fat percentage is positively correlated with total cholesterol levels. Excess body fat has been shown to increase insulin resistance which has been linked to increased cholesterol synthesis by the liver. (source)
Protocol: Maintain BMI ≤25 and waist circumference below 40” for men and 35” for women.
Supplement with CoQ10: Supplementation with CoQ10 has been shown to decrease total cholesterol. CoQ10 aids in downregulation of the lectin-like oxidized LDL receptor and aids in reduction of atherosclerotic progression. (source, source)
Protocol: Supplement with at least 100 mg of CoQ10 daily.
Supplement with berberine: Berberine supplementation has been shown to decrease total cholesterol. Berberine increases the production of cell-surface LDL receptors by increasing the stability of LDL receptor mRNA on hepatocytes. (source, source)
Protocol: Supplement with at least 1 g of berberine daily.
Supplement with omega-3 fatty acids: Supplementation with DHA and EPA has been shown to increase HDL cholesterol levels and reduce total cholesterol. Omega-3 fatty acids aid in the reduction of total cholesterol through hepatic VLDL suppression and lipoprotein lipase upregulation. (source, source)
Protocol: Consume at least 3 g of total omega-3 fatty acids (EPA and DHA) daily.
