#4 & #5 of 12: Know Your Number – Lower Cholesterol & Triglycerides Naturally | Dr. Colbert, MD Ep. 4
🎥 Watch Episode 4: Cholesterol & Triglycerides
How to Naturally #4 Lower Your Cholesterol & #5 Triglycerides
Episode 4 of 12 | Do You Know Your Number? with Dr. Don Colbert, MD
“If your cholesterol and triglycerides are high, you’re on a fast track toward disease… but the good news is, it’s fixable.” – Dr. Don Colbert, MD
In Episode 4 of Do You Know Your Number?, Dr. Don Colbert tackles two of the most critical – and misunderstood – numbers tied to your longevity: cholesterol and triglycerides.
Knowing these numbers — and how to lower them naturally — could be the difference between a life of vibrant health or one filled with preventable disease.
🩺 What Should Your Cholesterol Numbers Be?
According to Dr. Colbert, these are the optimal numbers you should aim for:
Lipid Panel | Healthy Target |
---|---|
Total Cholesterol | Less than 200 mg/dL |
LDL (Bad Cholesterol) | Less than 100 mg/dL |
HDL (Good Cholesterol) | More than 40 mg/dL (men) |
| More than **50 mg/dL (women)** |
| Triglycerides | Less than 150 mg/dL |
“Many doctors say you’re ‘fine’ if you’re just a little high… but you’re not. You’re on the path to disease if you don’t correct it.” – Dr. Colbert
⚠️ The Hidden Danger of Multiple Elevated Numbers
Dr. Colbert explains that if several of your health markers — like blood pressure, blood sugar, waistline, cholesterol, and inflammation — are elevated at once, the risk isn’t just additive, it’s exponential.
“It’s a recipe for early death. You are signing up for disease.”
🥓 What Raises Cholesterol?
Dr. Colbert is direct:
“Most doctors don’t even know this… but the #1 cause of high cholesterol is saturated fat.”
Foods that raise cholesterol include:
-
Butter 🧈
-
Cheese 🧀
-
Bacon & sausage
-
Cream, ice cream, sour cream
-
Fatty red meats
-
Coconut oil (yes, even this)
-
Pizza, processed meats
“People are eating saturated fats and thinking they’re healthy because it’s ‘keto.’ But not all fats are created equal.”
🍬 What Raises Triglycerides?
While saturated fat spikes cholesterol, sugar and refined carbs are the main culprit behind high triglycerides.
Watch out for:
-
Sodas and sweet drinks
-
White bread, pasta, rice, potatoes
-
Honey, agave, maple syrup
-
Dried fruits (raisins, prunes, dates)
-
Sweet tropical fruits (mango, ripe bananas, grapes)
-
Processed snacks and baked goods
“Soft belly? Too much sugar. Hard belly? Too much saturated fat.”
✅ How to Lower Cholesterol & Triglycerides Naturally
Dr. Colbert recommends a layered, proven approach:
1. Follow the Beyond Keto Diet
A modified, heart-healthy ketogenic plan low in saturated fats and rich in fiber and plant-based fats.
2. Avoid These Fats
Reduce:
-
Butter, cheese, coconut oil, and bacon
-
Processed meats and fatty cuts of beef
Replace with:
-
Extra virgin olive oil
-
Avocado oil
-
Nuts and seeds
-
Avocados and fatty fish
3. Increase Fiber Intake
Fiber binds to cholesterol and sweeps it from the body. Great sources include:
-
Berries 🍓
-
Broccoli, peas, hummus, beans
-
Walnuts, pumpkin seeds
-
Chickpeas and salads
💪 Use a daily fiber supplement like:
👉 Fiber Zone →
“Every night, I take a scoop of Fiber Zone — especially if I’ve had any red meat. It helps bind and remove cholesterol naturally.”
4. Use Natural Cholesterol Helpers
🟢 Plant Sterols (like Divine Health’s Ferstrol) bind saturated fat and escort it out.
🟣 Red Yeast Rice: A proven natural supplement that supports healthy cholesterol levels.
5. Watch Out for Wheat & Gluten
Dr. Colbert emphasizes:
“Wheat and gluten are highly inflammatory… they raise insulin and cause weight gain.”
Avoid:
-
White breads, crackers, pastries
-
Baked goods with gluten
-
“Healthy” whole wheat products — many still spike blood sugar and increase inflammation
💊 What About Prescription Statins?
Statins work — but they come with potential side effects:
-
Muscle pain
-
Joint issues
-
Fatigue
-
Elevated blood sugar
-
Lowered CoQ10 levels (so supplement with at least 100mg/day)
“Statins help reduce heart disease — but they’re not your only option. Many people lower cholesterol naturally when they follow the Beyond Keto protocol with the right supplements.”
🧪 How to Track Progress
-
Test cholesterol and triglycerides before you begin
-
Retest after 3 months of following Dr. Colbert’s plan
-
Continue testing every 6 months to track success
💡 Recap: Natural Steps to Lower Cholesterol
✅ Follow the Beyond Keto Diet
✅ Cut out saturated fat & sugar
✅ Add Fiber Zone, plant sterols, and red yeast rice
✅ Exercise and move daily
✅ Use healthy fats like olive and avocado oil
✅ Stay accountable (Join the Keto Zone Facebook Group)