🧈 High Cholesterol / Lipids
High LDL / low soluble fiber
Elevated LDL on labs; low fiber, high saturated fat intake.
5–10 g of soluble fibre daily (oats or a psyllium scoop).
Soluble fibre lowers LDL for pennies — one scoop is the cheapest lever there is.
Move — the mechanics that fix it: Fiber + activity
Soluble fiber (oats, legumes), replace sat-fat with unsaturated, aerobic exercise.
- Air Bike
- Cross-Body Crunch
- Decline Oblique Crunch
Fuel — foods to fuel it
- Thunder Tea Rice (Lei Cha) (local SG)
- Popiah (local SG)
- Salmon (cooked) (local SG)
- Sardines (canned in water) (local SG)
- Oats (rolled, dry) (local SG)
- Tuna (canned in water) (local SG)
Daily nutrient targets: fiber: 35g (goal), omega3: 2000mg (goal), sugar: 25g (limit)
Stack — evidence-ranked compounds
- Citrus Bergamot — ★★★☆☆
- Red Yeast Rice · Ezetimibe (brief) — ☆☆☆☆☆
- Statins (Atorvastatin/Rosuvastatin) — ★★★★★
- Omega-3 (EPA/DHA) — ★★★★★
- Berberine — ★★★★☆
- Semaglutide (Ozempic / Wegovy / Rybelsus) — ★★★★★
Open the Fuel Tracker for this protocol →
Educational protocol, not medical advice.
Common questions
What causes high cholesterol / lipids?
High LDL / low soluble fiber. Elevated LDL on labs; low fiber, high saturated fat intake.
What exercises help high cholesterol / lipids?
Key movements: Air Bike, Cross-Body Crunch, Decline Oblique Crunch.
What should you eat for high cholesterol / lipids?
Foods that support it: Thunder Tea Rice (Lei Cha), Popiah, Salmon (cooked), Sardines (canned in water), Oats (rolled, dry).
What supplements help high cholesterol / lipids?
Evidence-ranked options: Citrus Bergamot, Red Yeast Rice · Ezetimibe (brief), Statins (Atorvastatin/Rosuvastatin), Omega-3 (EPA/DHA), Berberine.