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#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.

📘 Get the Beyond Keto Book →


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)


🎥 Watch the Full Episode

👉 Episode 5 – How to Lower Cholesterol & Triglycerides

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