Cholesterol has long been a key marker in evaluating cardiovascular health. While it’s crucial for bodily functions like hormone production and cell structure, elevated cholesterol levels can lead to serious health risks, including heart disease. Many people are prescribed medications, such as statins, to manage their cholesterol. However, recent discussions among health experts are starting to shift, encouraging a broader, more holistic approach to cholesterol management, one that emphasizes diet, lifestyle changes, and natural supplements over relying solely on medication.
In this article, I want to share my personal journey of managing cholesterol, but also go beyond my experience to discuss the broader implications of taking control of our health. While cholesterol was my trigger, the lessons learned can apply to anyone looking to maintain a healthier, more balanced life. Whether it’s cholesterol or another health concern, adopting a proactive, balanced lifestyle can make all the difference.
When I first discovered my high cholesterol levels, I was taken aback. Despite playing tennis daily and maintaining what I thought was a healthy lifestyle, my cholesterol was higher than it should have been. This realization prompted me to take a step back and reassess my habits, beyond just physical activity.
In many cases, high cholesterol is treated with medication, such as statins, to lower levels quickly. While these drugs are effective, they often come with side effects like muscle pain and fatigue—especially concerning for active individuals. I didn’t want to lose control over my body by depending on medication for the rest of my life. Instead, I decided to take a natural approach, focusing on dietary changes, hydration, and supplementation.
Diet is one of the most powerful tools in managing cholesterol. I made significant changes to mine, cutting out wine, fried foods, sugar, and refined carbs, and instead focusing on whole, clean foods. My meals now consist of grilled fish, white meat, vegetables, soups, and salads. One of the most impactful decisions was to hydrate consistently, starting from 7 AM until midnight with water, tea, and coffee, ensuring my body was properly supported throughout the day.
Alongside these changes, I began incorporating natural supplements into my routine. One of the most beneficial has been “Red Yeast Rice”, which is known for its ability to naturally lower 10 to 20% of cholesterol levels. It contains monacolin K, which has similar effects to statins, but without the harsh side effects. Additionally, I started taking Omega-3 supplements, known for their anti-inflammatory properties and heart health benefits. These supplements work together with my diet to help reduce cholesterol and promote overall cardiovascular health.
Another key addition to my regimen has been loquat leaf tea (Chá de Folha de Nespereira), which I now drink as the first and last thing I ingest every day. This tea is packed with antioxidants and has been traditionally used for its anti-inflammatory and cholesterol-lowering properties. It’s become a central part of my daily routine, setting the tone for a healthy start and a calming end to the day.
Without making any changes to my already active lifestyle, I lost 7 kilos naturally after implementing these dietary changes. The weight came off gradually as a result of cutting out unnecessary indulgences like sugar, carbs, and processed foods. What’s more, I didn’t lose any of my energy or drive—if anything, I feel more focused, energized, and ready to tackle each day with clarity.
For me, this journey has been about more than just managing cholesterol. It’s become a lifestyle that I’ve come to love, one that not only helps me avoid medication but also makes me feel great. This isn’t just a short-term fix—it’s a sustainable way of living that I intend to carry forward for the long haul.
Cholesterol may have been the trigger for me, but the lessons learned from this experience are universal. Whether it’s cholesterol, blood pressure, or any other health marker, taking proactive control of your health is the key to long-term well-being. The changes I made—incorporating clean eating, staying hydrated, and using natural supplements—can be adapted to fit a variety of health needs.
Professor Manuel Pinto Coelho, a leading advocate of preventive medicine, emphasizes the importance of understanding cholesterol’s role in the body beyond just labeling it as “bad.” Cholesterol itself isn’t the enemy, it’s essential for hormone production and cellular function. The real issue arises when inflammation and metabolic imbalances push cholesterol levels out of control. Pinto Coelho advises that instead of immediately turning to medication, we should first address the root causes of these imbalances, primarily through diet, exercise, and natural supplementation.
The changes I made have proven that with the right approach, it’s possible to manage cholesterol and other health concerns without relying on long-term medication. And while statins or other medications may be necessary for some, there’s immense power in lifestyle changes that address the root causes of health issues.
Ultimately, my journey has reinforced the idea that health is about more than managing numbers on a medical chart. Yes, cholesterol is important, but the way we feel every day is even more crucial. Whether your health challenge is high cholesterol, high blood pressure, or another concern, the principles are the same: balance, mindful choices, and taking proactive control of your health.
For me, cholesterol was the catalyst for change. But the benefits of this new lifestyle go beyond cholesterol management. I feel better, stronger, and more in tune with my body. I’ve learned that it’s not just about avoiding medication; it’s about creating a lifestyle that makes you feel great every single day.
No matter what your health challenge is, I encourage you to take a step back and consider what changes you can make to improve your well-being. After all, living healthily isn’t just about surviving—it’s about thriving.
See you on court,
