Cholesterol, Simplified: What To Test And How To Improve It

Sean Meadows
Oct 7
3 min read

For busy readers who want clearer numbers and better heart health

Cholesterol advice feels like alphabet soup. Test what matters, make two smart swaps, track one marker weekly. Small moves, real risk reduction.

At-a-Glance

Time: 4 minutes
You’ll need: Recent lipid panel, plus ApoB and Lp(a) if possible
Do this: Add 5–10 g soluble fiber daily, eat fish twice per week, use extra-virgin olive oil
Avoid this: Saturated fat creep from cheese and fatty cuts, random supplements with no plan
Result: Fewer atherogenic particles and a clearer plan

Today’s Big Idea

ApoB counts the number of artery-entering particles, so it often reflects risk better than LDL cholesterol. If ApoB is hard to order, non-HDL cholesterol is a strong, practical stand-in and works without fasting. Get Lp(a) tested once in adulthood since it is mostly genetic and helps refine risk.

Numbers To Know

ApoB targets: under 90 mg/dL for most, under 70 mg/dL if higher risk
Non-HDL cholesterol: aim under 130 mg/dL, lower if risk is higher
Soluble fiber dose: 5–10 g per day from oats, psyllium, beans, barley, chia
Seafood habit: two meals per week supports heart health
Lp(a): one-time test in adulthood to refine risk

How To Act This Week

Food

Swap fats: olive oil and nuts in place of butter and cheese
Add fiber: 5–10 g soluble fiber daily, start with oatmeal or psyllium and hydrate
Build plates: seafood, beans, vegetables, and lean proteins inside a Mediterranean pattern

Movement

Doable target: 150 active minutes this week.
Most days: 8 to 10k steps or two 10-minute brisk walks after meals.
Mix: 3 moderate cardio sessions (25 to 40 min) plus 2 short full-body strength days, leaving 1 to 3 reps in reserve.

Tracking

Pick one marker: ApoB if available, otherwise non-HDL cholesterol
Timeline: recheck 8–12 weeks after consistent changes

One-Day Meal Plan

Goal for the day: 25–35 g total fiber with 6–10 g soluble fiber, low saturated fat, Mediterranean style.

Breakfast

Oatmeal cooked with water or milk of choice
Stir in 1 tbsp chia seeds and 1 tbsp ground flax
Top with mixed berries and a light drizzle of honey
Coffee or tea, optional splash of milk

Mid-Morning Snack

Apple and a small handful of walnuts

Lunch

Tuna and white bean bowl: canned light tuna in water, rinsed cannellini beans, chopped cucumber, cherry tomatoes, parsley
Dress with extra-virgin olive oil, lemon, pinch of salt and pepper
Whole-grain pita or one slice whole-grain bread

Afternoon Snack

Yogurt cup or dairy-free alternative
Stir in 1 tbsp psyllium husk and a few strawberries, let sit 2–3 minutes

Dinner

Salmon fillet roasted with olive oil, lemon, and herbs
Side of roasted broccoli and carrots
Barley or quinoa, about one cup cooked

Treat, if wanted

One small square of dark chocolate, at least 70 percent

Hydration

Water as default, sparkling water for variety
Limit alcohol, skip if lipids are a priority this month

Simple swaps

No tuna on hand: use grilled chicken breast or chickpeas
No salmon tonight: use trout or a white fish, keep olive oil as the fat
Gluten-free: use brown rice or quinoa instead of barley and whole-grain bread

Coach’s Corner

Nutrition first, medication when indicated, consistency over hacks. If you cannot take a statin and your risk is not low, talk with your clinician about alternatives. I am not a doctor, this is my personal belief and coaching perspective.

Mini FAQ

Do fish diets beat lean chicken or lean beef? When saturated fat is controlled and cuts are lean, lipid changes are similar. Regular seafood intake is still a good idea for long-term heart health.

Do I need to fast for these labs? Non-HDL cholesterol and ApoB work well without fasting. A full baseline while fasting is still useful if practical.

What if I want to avoid statins completely? Dial in food quality, fiber, weight management, and fish first. If risk stays high or ApoB remains above target, ask your clinician about non-statin options like ezetimibe or bempedoic acid. This is educational, not medical advice.