7 Key Ways to Optimize Cholesterol & Protect Your Heart

Prioritize Varied Protein & Fiber

A diet rich in protein and fiber supports stable blood sugar, reduces inflammation, and promotes healthy lipid levels.

• High-fiber sources: Lentils, chickpeas, flaxseeds, chia seeds, avocado, berries, apples, and cruciferous vegetables.
• Healthy protein sources: Wild-caught fish, organic grass-fed beef, pasture-raised poultry, organic tofu, and omega-3-rich eggs. Try one of our favorite heart-healthy salmon recipes.

Monitor Your ApoB, Not Just LDL

ApoB is a more precise predictor of cardiovascular disease than LDL alone, offering a clearer picture of the lipoproteins that actually drive plaque buildup.

Strength Train & Walk More

Resistance training helps boost HDL (the “good” cholesterol), while walking improves lipid metabolism and insulin sensitivity. Beyond structured workouts, staying active throughout the day is key—breaking up long periods of sitting supports circulation, reduces stiffness, and promotes overall cardiovascular health. Small habits, like taking the stairs or walking after meals, can make a big impact. Looking for an effective at-home strength routine? We love Evlo.

Optimize Healthy Fats & Omega-3s

Unsaturated fats and omega-3s reduce inflammation and support optimal cholesterol balance.

• Omega-3-Rich Foods: Wild-caught salmon, sardines, Alaskan mackerel, roe, anchovies, herring, trout, mussels, oysters, organ meat, and eggs.
• Heart-Healthy & Plant-Based Fats: Extra virgin olive oil, avocado, seeds (flax, chia, hemp), raw nuts, and algae-based omega-3 sources. Shop one of our favorite fish oil supplements here.

Dial in Your Sleep

Poor sleep disrupts lipid metabolism, increasing cardiovascular risk. Aim for 7-9 high-quality hours per night. Here’s how to optimize your sleep.

Check Your Calcium Score

A coronary artery calcium (CAC) scan measures plaque buildup in your arteries and helps further stratify cardiovascular risk when used alongside lipid markers. For example, if your LDL is high but your CAC score is zero, your immediate risk may be lower. However, if you have elevated ApoB and a high CAC score, it's a strong signal to take action. This combined assessment allows for more personalized decision-making about prevention and treatment strategies tailored to your specific risk level. Read more about why this test matters.

Go Beyond a Standard Lipid Panel

To truly assess your heart health, we recommend regularly testing:

• ApoB (Apolipoprotein B): A key marker for cardiovascular risk
• Lp(a) (Lipoprotein(a)): A genetically influenced risk factor that standard panels typically miss
• hs-CRP (high-sensitivity C-reactive protein): A marker of systemic inflammation
• Fasting Insulin: Insulin resistance plays a major role in heart disease
• Omega-3 Index: Low levels are associated with higher cardiovascular risk
• Homocysteine: Elevated levels are linked to arterial damage

By implementing these measures, you can take control of your cardiovascular health and, in many cases, prevent the need for statin medications. Making proactive lifestyle changes now can lead to long-term benefits and reduce dependence on pharmaceutical interventions.

If you want to take a proactive approach to heart health—but don’t want to do it alone—The Lanby is the best place to start. And if you’re already a Lanby member and haven’t had your advanced lipid markers tested—or if you’re unsure of your coronary calcium score—chat with your Care Team to learn more.