Lowering Cholesterol Naturally

For decades, LDL cholesterol has been the primary lab used to assess cardiovascular risk. While LDL remains

useful, many cardiologists now consider Apolipoprotein B (ApoB) to be a more accurate measure of

cardiovascular risk.

ApoB measures the actual number of cholesterol-carrying particles in your bloodstream. Since each potentially

artery-clogging particle contains one ApoB molecule, ApoB provides a more direct assessment of the particles that

contribute to plaque buildup and heart disease.

The good news is that nutrition can have a powerful impact on both LDL cholesterol and ApoB.

One of the most effective dietary approaches is the Portfolio Diet, which combines four evidence-based

strategies:

• Nuts (1.5 ounces daily)

• Phytosterols (2–3 grams daily)

• Viscous (soluble) fiber (20 grams daily)

• Plant protein in place of animal protein when possible

Research has shown that following the Portfolio Diet can reduce LDL cholesterol by up to 20–30%.

One particularly effective source of soluble fiber is psyllium husk. Just one tablespoon daily may lower LDL

cholesterol by approximately 13–14 mg/dL. Psyllium can easily be added to water, smoothies, or oatmeal.

Foods rich in soluble fiber include:

 Oats

 Barley

 Beans

 Lentils

 Ground flaxseed

 Okra

At the same time, reducing saturated fat intake from foods such as fatty meats, butter, cheese, and high-fat dairy

products can further improve cholesterol levels.

The most important takeaway? Rather than focusing solely on total cholesterol or LDL cholesterol, consider asking

your healthcare provider about ApoB testing. Combined with targeted nutrition changes, ApoB can provide a

clearer picture of cardiovascular risk and help guide a personalized prevention strategy.

At Elevated Health Moab, we use evidence-based Lifestyle Medicine to help patients improve cardiovascular health

through nutrition, physical activity, sleep, stress management, and other proven lifestyle interventions.Standard cholesterol panels tell only part of the story.

We also look at advanced cardiovascular biomarkers to give you a clearer picture of your heart health:

• ApoB — a more accurate predictor of cardiovascular risk than LDL alone

• Lp(a) — a genetic marker linked to increased cardiovascular risk

• hs-CRP — measures systemic inflammation

• Insulin & HbA1c — metabolic health indicators

We can help you understand which tests are right for you and order comprehensive lab panels through our practice. Whether you're optimizing health proactively or managing existing risk factors, knowing your biomarkers empowers better decisions.

Ready to get your labs drawn? Book a free consultation and we'll guide you through the process.

Lifestyle Medicine in Moab | Spring Wellness Newsletter | Elevated Health Moab

Transforming Health From the Inside Out

“Lifestyle medicine isn’t a quick fix — it’s a commitment to yourself. We’re here to guide you every step of the way.”
— Elevated Health

Our whole-person approach focuses on:

• Personalized lifestyle medicine

• Collaborative care planning

• Long-term sustainable transformation

This journey requires your effort and dedication. Together, we’ll explore every aspect of your health to create real, lasting change. Your transformation starts with the decision to invest in yourself.

What Is Lifestyle Medicine?

Lifestyle medicine focuses on addressing the root causes of chronic disease through evidence-based daily habits and behaviors.

The Six Pillars of Lifestyle Medicine

Nutrition & Physical Activity

Nourishing your body with whole, plant-rich foods fuels healing from within. Combined with regular movement you enjoy, these pillars form the foundation of vibrant health and lasting energy.

Stress & Social Connection

Managing stress through mindfulness and building meaningful relationships are essential parts of long-term wellness. Support and connection matter.

Sleep & Substance Use

Quality rest restores your body and mind, while avoiding harmful substances protects your progress. Together, these pillars help create whole-person wellness.

A Personalized Approach Tailored Just for You

Our services are unique in that we take an in-depth look at all aspects of your life to create meaningful, personalized solutions you won’t find anywhere else in healthcare.

Upcoming Events-Join our Community

Plant-Based Potluck

Monday, May 19th at 6 PM
301 South 400 East (Behind the Bierscheid Building)

Join us for an evening of community and delicious plant-based food. Bring your favorite plant-based dish to share and connect with others who are passionate about health and wellness.

Event Details

• May 19th at 6 PM

• Bring a dish to share

• Meet like-minded community members

“Food is medicine, and community is healing.”

Lifestyle Medicine 101 – Free Webinar

May 26th, 12 PM – 1 PM via Google Meet

Learn the science behind lifestyle medicine and discover how it can prevent, treat, and sometimes reverse chronic illness. This free educational webinar is designed to help you better understand the power of lifestyle medicine.

What You’ll Learn

• The foundations of lifestyle medicine

• How lifestyle impacts chronic disease

• Practical strategies for improving health naturally

• Evidence-based approaches to prevention and wellness

Lifestyle Medicine Tip

Why Fiber & Protein Matter

As we age, two nutrients become increasingly important for overall health and disease prevention: fiber and protein.

Why They Matter

Prioritizing these nutrients can help support:

• Muscle preservation and healthy aging

• Digestive health and gut function

• Blood sugar balance

• Cholesterol regulation

• Feeling full and satisfied longer

• Healthy weight management

Small daily choices can create powerful long-term changes in your health.

Your Next Step Starts Here

Are you ready to commit to transforming your health?

At Elevated Health Moab, we partner with you to create lasting change through lifestyle medicine. This isn’t a quick fix — it’s a collaborative journey that requires your commitment and effort. We’re here to guide you every step of the way.

Website: www.elevatedhealthmoab.com
Email: info@elevatedhealthmoab.com

“Your commitment today creates your healthiest tomorrow.”

Fiber: The Unassuming Lever Behind Better Health

There’s a certain point in adulthood where you start to respect what works.

Not what’s trendy. Not what’s aggressively marketed. Just what consistently delivers results.

For us, fiber has quietly moved into that category.

It wasn’t always something we paid attention to. Like many people, we focused on the more visible aspects of nutrition, protein intake, overall calories, staying reasonably active. Fiber felt secondary. Optional, even.

But the data and, eventually, our own experience, suggested otherwise.

What the Evidence Actually Shows

Most adults fall short of recommended fiber intake.

• The general guideline is about 25–38 grams per day, depending on age and sex

• The average intake in the U.S. is closer to 15 grams per day

That gap matters.

Higher fiber intake is consistently associated with:

• Lower risk of cardiovascular disease

• Improved glycemic control and reduced risk of type 2 diabetes

• Better digestive health and microbiome diversity

• Lower overall mortality rates

Large-scale reviews, including those published in journals like The Lancet, have shown that people with the highest fiber intake have significantly lower risk of heart disease, stroke, diabetes, and colorectal cancer compared to those with the lowest intake.

In other words, this isn’t fringe wellness advice, it’s well-established, repeatable science.

Why Fiber Works (Beyond the Basics)

At a functional level, fiber does more than “keep things moving.”

It influences:

• Gut microbiota: Fiber feeds beneficial bacteria, producing short-chain fatty acids that support inflammation regulation and metabolic health

• Satiety signals: Slows digestion, helping regulate appetite without relying on willpower

• Glucose absorption: Reduces spikes and crashes, which has downstream effects on energy and focus

• Cholesterol metabolism: Certain soluble fibers help lower LDL cholesterol

It’s a systems-level contributor—which is exactly why it’s easy to underestimate.

Where This Became Personal

Like many of the people we work with, we didn’t arrive at fiber through theory—we arrived there through friction.

Energy that wasn’t quite where it should be. Digestion that was inconsistent. Meals that were efficient but not particularly balanced.

Nothing dramatic. Just enough to notice.

So we adjusted, strategically.

You might picture a typical shift:

• Breakfast moving from “quick and convenient” to something that actually sustains energy through the morning

• Meals becoming less centered on refined carbohydrates and more on whole, intact foods

• A deliberate effort to include plants, not as an afterthought, but as a core component

The result wasn’t immediate transformation. It was something more useful: predictable improvement.

What This Looks Like in Practice

For most people, increasing fiber effectively comes down to a few repeatable behaviors:

• Prioritize whole grains over refined versions

• Add legumes (beans, lentils) several times per week

• Include whole fruits instead of relying on juices or processed options

• Build meals where plants occupy a meaningful portion of the plate

And importantly: increase intake gradually and with adequate hydration. More isn’t better if it’s abrupt.

Why This Matters for High-Functioning Adults

If you’re managing a demanding career, a business, or a full personal life, you’re not looking for gimmicks.

You’re looking for:

• Stable energy

• Reliable digestion

• Long-term health markers that stay in range

• Systems that work without constant attention

Fiber supports all of those quietly, but effectively.

It’s not a hack. It’s infrastructure.

The Value Proposition (Without the Hype)

If there’s one thing we’ve come to appreciate, both personally and professionally, it’s that foundational habits outperform extreme strategies over time.

Fiber is a clear example.

It’s overlooked, under-consumed, and disproportionately impactful.

And for most people, improving it doesn’t require more discipline, just better awareness and a handful of consistent choices.