The Relationship Between Cholesterol & Cortisol - How Stress Impacts Your Cholesterol Levels

Camryn

May 10, 2025

4 min read

How many of us are guilty of keeping our cortisol spiked? I know I am.

Listen, we live in a stressful world and in America, we have the most backwards healthcare system. This is a huge reason I strive to be a healer. No one should have to suffer so some ugly white men can pocket billions. Alas...

Continuing on my cholesterol education, I think it's important to talk about it and it's relationship with cortisol.

How Stress Affects Cholesterol

1. Stress Increases Cortisol → Leads to Higher LDL and Triglycerides

Cortisol, the "stress hormone," signals the liver to produce more glucose (blood sugar) for quick energy.
If this extra energy isn’t used (like in a fight-or-flight situation), the body converts it into triglycerides and LDL cholesterol for storage.
Over time, chronic stress can increase LDL ("bad" cholesterol) and triglycerides, raising the risk of heart disease.

2. Stress Lowers HDL ("Good" Cholesterol)

Studies show that chronic stress reduces HDL cholesterol levels, making it harder for the body to remove excess cholesterol from the bloodstream.
Low HDL means more LDL stays in circulation, increasing plaque buildup in arteries.

3. Stress Triggers Unhealthy Coping Habits

Stress itself can impact cholesterol, but how we respond to stress can make it worse:

Emotional Eating: Stress increases cravings for high-fat, sugary, processed foods, which raise LDL and triglycerides.
Lack of Exercise: Stress can reduce motivation to move, slowing metabolism and worsening cholesterol levels.
Poor Sleep: Stress and anxiety disrupt sleep, which is linked to higher LDL and lower HDL levels.
Smoking & Alcohol Use: Some people turn to smoking or drinking, both of which negatively impact cholesterol and heart health.

4. Stress Contributes to Inflammation

Chronic stress increases inflammation in the body, which damages blood vessels.
This makes it easier for LDL cholesterol to stick to artery walls, leading to plaque buildup and a higher risk of heart disease.

Techniques to Lower Cortisol

Well...that was quite the list. And to think, that was just explaining the link between cortisol and cholesterol. Excessive cortisol affects pretty much everything in the body.

Regardless of the reason for your cortisol spike, I have a few techniques to help you bring that hormone down backed by evidence. These techniques will help you overall but I've also included tidbits about how it affects cholesterol since I love a good theme.

Of course, there's a lot more healing that needs to be done to fully regulate the nervous system but even small habits can have a lovely impact.

Deep Breathing & Meditation

Helps Lower Cortisol and Inflammation

Deep breathing and meditation activate the parasympathetic nervous system, which is responsible for the “rest and digest” response.
This helps reduce the body’s stress response, lowering cortisol levels.
High cortisol can increase LDL (bad cholesterol) and triglycerides while reducing HDL (good cholesterol).
Studies have shown that mindfulness practices, such as meditation, can lower inflammation and improve heart health by balancing cholesterol levels.

Yoga & Movement

Supports Heart Health and Reduces LDL Levels

Regular physical activity, including yoga, has been shown to improve cardiovascular health by reducing LDL cholesterol and increasing HDL cholesterol.
A study published in the Journal of Clinical Lipidology found that even low-to-moderate intensity exercise can lead to significant reductions in total cholesterol and LDL levels.
Yoga, in particular, reduces stress hormones like cortisol and stimulates the vagus nerve, which promotes heart health and supports balanced cholesterol metabolism.

Adequate Sleep

Helps Regulate Stress Hormones and Cholesterol Metabolism

Sleep plays a crucial role in regulating hormones that control stress and cholesterol metabolism.
Chronic sleep deprivation leads to increased cortisol levels, which disrupt the body’s lipid metabolism and raise cholesterol.
A study in the American Journal of Hypertension found that individuals who get less than six hours of sleep a night have higher levels of LDL cholesterol.
On the other hand, good sleep quality supports the balance of hormones like insulin, which helps regulate cholesterol production and metabolism.

Healthy Nutrition

Eating More Fiber, Healthy Fats, and Lean Proteins Stabilizes Blood Sugar and Reduces Cholesterol

A diet rich in fiber, healthy fats, and lean proteins helps stabilize blood sugar, prevent insulin resistance, and promote healthy cholesterol levels.
Soluble fiber, found in foods like oats, beans, and fruits, binds to cholesterol in the digestive tract and helps remove it from the body.
Healthy fats, such as those found in avocados, nuts, and olive oil, can lower LDL cholesterol while increasing HDL cholesterol.
Lean proteins like fish and poultry provide essential nutrients without contributing to saturated fat, which can raise cholesterol levels.

Herbal Support

Adaptogens like Ashwagandha and Rhodiola Can Help Balance Cortisol Levels

Adaptogenic herbs, like ashwagandha and rhodiola, help the body cope with stress by modulating the release of cortisol.
Research in the Journal of Clinical Psychiatry found that ashwagandha reduced cortisol levels and improved overall stress resilience.
Rhodiola, another adaptogen, has been shown to reduce the physical effects of stress, including increased cholesterol production.
By balancing cortisol levels, these herbs can support cardiovascular health and improve cholesterol profiles.

Mindful Breaks

Reducing Work Pressure, Taking Short Walks, or Engaging in Creative Hobbies Can Lower Chronic Stress

Taking short, mindful breaks during the day, especially during periods of stress, can significantly reduce the impact of chronic stress on the body.
Studies have shown that even brief walks or engaging in hobbies can lower cortisol and help reduce the physical wear and tear of stress.
Activities like creative hobbies (e.g., painting, writing, or playing music) stimulate the brain’s reward center, reducing feelings of anxiety and improving mood.
Chronic stress has been linked to elevated cholesterol levels, so incorporating regular breaks into your routine can help mitigate these effects.

Thank you so much for taking the time to learn with me so we can all heal our bodies.

Always remember to be gentle with yourself. There's a vast amount of information out there about our bodies and different ways to take care of ourselves. Learn little bits at a time and implement small self-care habits, because over time, you'll realize you've transformed your life for the better.

How many of us are guilty of keeping our cortisol spiked? I know I am.

Listen, we live in a stressful world and in America, we have the most backwards healthcare system. This is a huge reason I strive to be a healer. No one should have to suffer so some ugly white men can pocket billions. Alas...

Continuing on my cholesterol education, I think it's important to talk about it and it's relationship with cortisol.

How Stress Affects Cholesterol

1. Stress Increases Cortisol → Leads to Higher LDL and Triglycerides

Cortisol, the "stress hormone," signals the liver to produce more glucose (blood sugar) for quick energy.

If this extra energy isn’t used (like in a fight-or-flight situation), the body converts it into triglycerides and LDL cholesterol for storage.

Over time, chronic stress can increase LDL ("bad" cholesterol) and triglycerides, raising the risk of heart disease.

2. Stress Lowers HDL ("Good" Cholesterol)

Studies show that chronic stress reduces HDL cholesterol levels, making it harder for the body to remove excess cholesterol from the bloodstream.

Low HDL means more LDL stays in circulation, increasing plaque buildup in arteries.

3. Stress Triggers Unhealthy Coping Habits

Stress itself can impact cholesterol, but how we respond to stress can make it worse:

Emotional Eating: Stress increases cravings for high-fat, sugary, processed foods, which raise LDL and triglycerides.

Lack of Exercise: Stress can reduce motivation to move, slowing metabolism and worsening cholesterol levels.

Poor Sleep: Stress and anxiety disrupt sleep, which is linked to higher LDL and lower HDL levels.

Smoking & Alcohol Use: Some people turn to smoking or drinking, both of which negatively impact cholesterol and heart health.

4. Stress Contributes to Inflammation

Chronic stress increases inflammation in the body, which damages blood vessels.

This makes it easier for LDL cholesterol to stick to artery walls, leading to plaque buildup and a higher risk of heart disease.

Techniques to Lower Cortisol

Well...that was quite the list. And to think, that was just explaining the link between cortisol and cholesterol. Excessive cortisol affects pretty much everything in the body.

Regardless of the reason for your cortisol spike, I have a few techniques to help you bring that hormone down backed by evidence. These techniques will help you overall but I've also included tidbits about how it affects cholesterol since I love a good theme.

Of course, there's a lot more healing that needs to be done to fully regulate the nervous system but even small habits can have a lovely impact.

Helps Lower Cortisol and Inflammation

Deep breathing and meditation activate the parasympathetic nervous system, which is responsible for the “rest and digest” response.

This helps reduce the body’s stress response, lowering cortisol levels.

High cortisol can increase LDL (bad cholesterol) and triglycerides while reducing HDL (good cholesterol).

Studies have shown that mindfulness practices, such as meditation, can lower inflammation and improve heart health by balancing cholesterol levels.

Supports Heart Health and Reduces LDL Levels

Regular physical activity, including yoga, has been shown to improve cardiovascular health by reducing LDL cholesterol and increasing HDL cholesterol.

A study published in the Journal of Clinical Lipidology found that even low-to-moderate intensity exercise can lead to significant reductions in total cholesterol and LDL levels.

Yoga, in particular, reduces stress hormones like cortisol and stimulates the vagus nerve, which promotes heart health and supports balanced cholesterol metabolism.

Helps Regulate Stress Hormones and Cholesterol Metabolism

Sleep plays a crucial role in regulating hormones that control stress and cholesterol metabolism.

Chronic sleep deprivation leads to increased cortisol levels, which disrupt the body’s lipid metabolism and raise cholesterol.

A study in the American Journal of Hypertension found that individuals who get less than six hours of sleep a night have higher levels of LDL cholesterol.

On the other hand, good sleep quality supports the balance of hormones like insulin, which helps regulate cholesterol production and metabolism.

Eating More Fiber, Healthy Fats, and Lean Proteins Stabilizes Blood Sugar and Reduces Cholesterol

A diet rich in fiber, healthy fats, and lean proteins helps stabilize blood sugar, prevent insulin resistance, and promote healthy cholesterol levels.

Soluble fiber, found in foods like oats, beans, and fruits, binds to cholesterol in the digestive tract and helps remove it from the body.

Healthy fats, such as those found in avocados, nuts, and olive oil, can lower LDL cholesterol while increasing HDL cholesterol.

Lean proteins like fish and poultry provide essential nutrients without contributing to saturated fat, which can raise cholesterol levels.

Adaptogens like Ashwagandha and Rhodiola Can Help Balance Cortisol Levels

Adaptogenic herbs, like ashwagandha and rhodiola, help the body cope with stress by modulating the release of cortisol.

Research in the Journal of Clinical Psychiatry found that ashwagandha reduced cortisol levels and improved overall stress resilience.

Rhodiola, another adaptogen, has been shown to reduce the physical effects of stress, including increased cholesterol production.

By balancing cortisol levels, these herbs can support cardiovascular health and improve cholesterol profiles.

Reducing Work Pressure, Taking Short Walks, or Engaging in Creative Hobbies Can Lower Chronic Stress

Taking short, mindful breaks during the day, especially during periods of stress, can significantly reduce the impact of chronic stress on the body.

Studies have shown that even brief walks or engaging in hobbies can lower cortisol and help reduce the physical wear and tear of stress.

Activities like creative hobbies (e.g., painting, writing, or playing music) stimulate the brain’s reward center, reducing feelings of anxiety and improving mood.

Chronic stress has been linked to elevated cholesterol levels, so incorporating regular breaks into your routine can help mitigate these effects.

Thank you so much for taking the time to learn with me so we can all heal our bodies.

Always remember to be gentle with yourself. There's a vast amount of information out there about our bodies and different ways to take care of ourselves. Learn little bits at a time and implement small self-care habits, because over time, you'll realize you've transformed your life for the better.

Don’t stress yourself out about it—that would defeat the whole purpose.

You've got this my dear friend.

Lots of love,

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