Uploaded June 2025 | Updated September 2026, 1 day ago
Did you know you can lower your LDL cholesterol by up to 30% naturally—no medication needed? In this video, we cover evidence-based, natural ways to reduce LDL—including what to eat, what to avoid, and the lifestyle habits that actually work. Whether you’ve just been diagnosed with high cholesterol or you’re looking to prevent high cholesterol, this is for you!
To try everything Consensus has to offer—free—for 12 months, visit https://consensus.app and use the code VIOLIN MD to get your premium subscription. Available to the first 500 people!
0:00 Intro
0:18 Dietary Fats
2:58 Unfiltered Coffee
3:33 Dietary Cholesterol
5:12 Soluble Fiber
6:36 Sterols and Stanols
7:19 Plant Proteins
7:46 Exercise
8:35 Probiotics
9:07 Dietary Patterns
11:16 Red Yeast Rice
12:05 Green Tea Extract
This video is made for educational purposes only and should not be viewed as medical advice. Speak to your doctor if you have any concerns about your health.
⭐ Become a VMD Member to get access to monthly live-streams, bonus content and a chance for a one-on-one chat with me! Click to learn more:
youtube.com/channel/UCiamy6DLsjIeCgfz8TLXg9Q/join
SUBSCRIBE so you never miss a video
COMMENT with any questions or just to say hi
LIKE if you want to see more like this!
🙋♀️ Let’s stay connected!
Instagram: Violin.MD
Facebook: @realviolinmd
Twitter: Violin_MD
Mail: PO Box 1, 119 Spadina Ave, Toronto ON, Canada, M5T2T2
See you in the next video!
~ Siobhan (Violin MD) ~
——————————————————————
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youtu.be/q0j5b3oZCDk
——————————————————————
REFERENCES:
📚 Peer-Reviewed Journal Articles:
Righetti L, et al. Risk assessment of red-yeast-rice food supplements: perception vs reality. Front Nutr. 2021;8:792529.
Takeaway: Red yeast rice may be risky.
doi.org/10.3389/fnut.2021.792529
Grajecki D, et al. Green-tea-extract–associated acute liver injury: case report and review. Clin Liver Dis (Hoboken). 2022;19(1):1–4.
Takeaway: Green tea supplements can harm liver.
doi.org/10.1002/cld.1254
Khan TA, et al. A systematic review and meta-analysis of lipid changes with weight loss interventions. J Clin Endocrinol Metab. 2020;105(4):e275–e298.
Takeaway: Weight loss improves lipid profile.
doi.org/10.1210/clinem/dgaa673
Sahebkar A, et al. Effects of replacing animal with plant protein on lipids. J Am Heart Assoc. 2017;6(2):e006659.
Takeaway: Plant proteins reduce LDL cholesterol.
doi.org/10.1161/JAHA.117.006659
Berger S, et al. Dietary cholesterol and cardiovascular disease: a systematic review and meta-analysis. Am J Clin Nutr. 2015;102(2):276–294.
Takeaway: Dietary cholesterol less harmful than thought.
doi.org/10.3945/ajcn.114.100305
Schoeneck M, et al. The effects of foods on LDL cholesterol levels: umbrella review. Nutr Metab Cardiovasc Dis. 2021;31(5):1325–1338.
Takeaway: Food choices affect LDL significantly.
doi.org/10.1016/j.numecd.2020.12.032
Hartley L, et al. Dietary fibre for primary prevention of cardiovascular disease. Cochrane Database Syst Rev. 2016;CD011472.
Takeaway: Soluble fiber modestly lowers LDL.
doi.org/10.1002/14651858.CD011472.pub2
Hooper L, et al. Reduction in saturated fat intake for cardiovascular disease. Cochrane Database Syst Rev. 2020;CD011737.
Takeaway: Less saturated fat reduces events.
doi.org/10.1002/14651858.CD011737.pub2
Lichtenstein AH, et al. 2021 Dietary guidance to improve cardiovascular health. Circulation. 2021;144:e472–e487.
Takeaway: AHA guidelines promote healthy eating.
doi.org/10.1161/CIR.0000000000001031
Kirkpatrick CF, et al. Nutrition interventions for adults with dyslipidemia. J Clin Lipidol. 2023;17(4):428–451.
Takeaway: Practical diet tips for lipids.
doi.org/10.1016/j.jacl.2023.05.099
Mach F, et al. 2019 ESC/EAS Guidelines for management of dyslipidaemias. Eur Heart J. 2020;41(1):111–188.
Takeaway: Gold-standard European lipid guidelines.
doi.org/10.1093/eurheartj/ehz455
📚 UpToDate Articles:
Rosenson RS. Measurement of blood lipids and lipoproteins. 2024.
Takeaway: Explains how labs quantify lipids.
Braun LT, Rosenson RS. Effects of exercise on lipoproteins and hemostatic factors. 2025.
Takeaway: Physical activity favorably shifts lipids.
Colditz GA. Healthy diet in adults. 2025.
Takeaway: Healthy diet recommendations reviewed.
Tangney CC, Rosenson RS. Lipid management with diet or supplements. 2024.
Takeaway: Non-drug ways to lower cholesterol.
Mozaffarian D. Dietary fat. 2024.
Takeaway: Explains fat types and impact.
Hennekens CH. Primary prevention of cardiovascular disease in adults. 2025.
Takeaway: Broad approach to CVD prevention.
Did you know you can lower your LDL cholesterol by up to 30% naturally—no medication needed? In this video, we cover evidence-based, natural ways to reduce LDL—including what to eat, what to avoid, and the lifestyle habits that actually work. Whether you’ve just been diagnosed with high cholesterol or you’re looking to prevent high cholesterol, this is for you!
To try everything Consensus has to offer—free—for 12 months, visit https://consensus.app and use the code VIOLIN MD to get your premium subscription. Available to the first 500 people!
0:00 Intro
0:18 Dietary Fats
2:58 Unfiltered Coffee
3:33 Dietary Cholesterol
5:12 Soluble Fiber
6:36 Sterols and Stanols
7:19 Plant Proteins
7:46 Exercise
8:35 Probiotics
9:07 Dietary Patterns
11:16 Red Yeast Rice
12:05 Green Tea Extract
This video is made for educational purposes only and should not be viewed as medical advice. Speak to your doctor if you have any concerns about your health.
⭐ Become a VMD Member to get access to monthly live-streams, bonus content and a chance for a one-on-one chat with me! Click to learn more:
youtube.com/channel/UCiamy6DLsjIeCgfz8TLXg9Q/join
SUBSCRIBE so you never miss a video
COMMENT with any questions or just to say hi
LIKE if you want to see more like this!
🙋♀️ Let’s stay connected!
Instagram: Violin.MD
Facebook: @realviolinmd
Twitter: Violin_MD
Mail: PO Box 1, 119 Spadina Ave, Toronto ON, Canada, M5T2T2
See you in the next video!
~ Siobhan (Violin MD) ~
——————————————————————
❤ YOU MAY ALSO ENJOY WATCHING... ❤
Lower Blood Pressure NATURALLY: Doctor Explains
youtu.be/xmi9qghwQEY
Top 10 Signs of DIABETES You Can SEE: Doctor Explains
youtu.be/TQo9NNYl1DY
12 Signs of LIVER DISEASE You Can See: Doctor Explains
youtu.be/q0j5b3oZCDk
——————————————————————
REFERENCES:
📚 Peer-Reviewed Journal Articles:
Righetti L, et al. Risk assessment of red-yeast-rice food supplements: perception vs reality. Front Nutr. 2021;8:792529.
Takeaway: Red yeast rice may be risky.
doi.org/10.3389/fnut.2021.792529
Grajecki D, et al. Green-tea-extract–associated acute liver injury: case report and review. Clin Liver Dis (Hoboken). 2022;19(1):1–4.
Takeaway: Green tea supplements can harm liver.
doi.org/10.1002/cld.1254
Khan TA, et al. A systematic review and meta-analysis of lipid changes with weight loss interventions. J Clin Endocrinol Metab. 2020;105(4):e275–e298.
Takeaway: Weight loss improves lipid profile.
doi.org/10.1210/clinem/dgaa673
Sahebkar A, et al. Effects of replacing animal with plant protein on lipids. J Am Heart Assoc. 2017;6(2):e006659.
Takeaway: Plant proteins reduce LDL cholesterol.
doi.org/10.1161/JAHA.117.006659
Berger S, et al. Dietary cholesterol and cardiovascular disease: a systematic review and meta-analysis. Am J Clin Nutr. 2015;102(2):276–294.
Takeaway: Dietary cholesterol less harmful than thought.
doi.org/10.3945/ajcn.114.100305
Schoeneck M, et al. The effects of foods on LDL cholesterol levels: umbrella review. Nutr Metab Cardiovasc Dis. 2021;31(5):1325–1338.
Takeaway: Food choices affect LDL significantly.
doi.org/10.1016/j.numecd.2020.12.032
Hartley L, et al. Dietary fibre for primary prevention of cardiovascular disease. Cochrane Database Syst Rev. 2016;CD011472.
Takeaway: Soluble fiber modestly lowers LDL.
doi.org/10.1002/14651858.CD011472.pub2
Hooper L, et al. Reduction in saturated fat intake for cardiovascular disease. Cochrane Database Syst Rev. 2020;CD011737.
Takeaway: Less saturated fat reduces events.
doi.org/10.1002/14651858.CD011737.pub2
Lichtenstein AH, et al. 2021 Dietary guidance to improve cardiovascular health. Circulation. 2021;144:e472–e487.
Takeaway: AHA guidelines promote healthy eating.
doi.org/10.1161/CIR.0000000000001031
Kirkpatrick CF, et al. Nutrition interventions for adults with dyslipidemia. J Clin Lipidol. 2023;17(4):428–451.
Takeaway: Practical diet tips for lipids.
doi.org/10.1016/j.jacl.2023.05.099
Mach F, et al. 2019 ESC/EAS Guidelines for management of dyslipidaemias. Eur Heart J. 2020;41(1):111–188.
Takeaway: Gold-standard European lipid guidelines.
doi.org/10.1093/eurheartj/ehz455
📚 UpToDate Articles:
Rosenson RS. Measurement of blood lipids and lipoproteins. 2024.
Takeaway: Explains how labs quantify lipids.
Braun LT, Rosenson RS. Effects of exercise on lipoproteins and hemostatic factors. 2025.
Takeaway: Physical activity favorably shifts lipids.
Colditz GA. Healthy diet in adults. 2025.
Takeaway: Healthy diet recommendations reviewed.
Tangney CC, Rosenson RS. Lipid management with diet or supplements. 2024.
Takeaway: Non-drug ways to lower cholesterol.
Mozaffarian D. Dietary fat. 2024.
Takeaway: Explains fat types and impact.
Hennekens CH. Primary prevention of cardiovascular disease in adults. 2025.
Takeaway: Broad approach to CVD prevention.
