Rethinking Heart Health: Why Cholesterol is Just One Piece of the Puzzle

And while cholesterol certainly plays a role, being proactive about protecting your heart  requires looking beyond just the numbers. A truly holistic approach assesses not only cholesterol but also other biochemical markers, lifestyle habits, and diet choices.

Cholesterol and Your Heart: What Do the Numbers Mean?

Cholesterol is a type of fat in your blood, and its balance matters when it comes to heart health. Here’s how the key players work:

•            LDL (Low-Density Lipoprotein): Often labelled as “bad cholesterol,” LDL carries cholesterol to tissues which can contribute to cholesterol deposition and, subsequent plaque buildup, in arteries. Over time, elevations in LDL levels raises the risk of heart disease and stroke.

•            HDL (High-Density Lipoprotein): Known as “good cholesterol,” HDL helps transport cholesterol back to the liver for removal, reducing the risk of arterial plaque build up and reducing your cardiovascular risk.

•            Triglycerides: This is another type of fat in the blood, used for energy. However, high levels - common if you have Type 2 diabetes, thyroid issues, or genetic conditions like familial hyperlipidemia - can significantly increase your cardiovascular risk.

Understanding your cholesterol numbers is important, but they don’t tell the full story. Let’s look at what else influences heart health.

Beyond Cholesterol: Other Key Factors in Cardiovascular Risk

LDL Particle Size Matters

Not all LDL is created equal. Small, dense LDL particles are more likely to lodge in artery walls and form plaque, while larger, bouncier particles pose less risk. If you lead a sedentary lifestyle, eat a diet high in saturated fats, or have a genetic predisposition, you may have more of the dangerous small LDL.

Balancing Omega-6 and Omega-3 Fatty Acids

A diet high in omega-6 fatty acids - found in processed foods, vegetable oils, and grain-fed meats - can promote inflammation, a key factor in heart disease. On the other hand, omega-3s, found in oily fish, flaxseeds, and walnuts, help to improve HDL, reduce inflammation and support heart health.

The Impact of Oxidative Stress

When cholesterol becomes oxidised, it becomes more harmful and contributes to atherosclerosis (plaque buildup in the arteries). What causes oxidation? Exposure to oxygen, light, and free radicals - especially from high-heat cooking methods like frying and grilling. Processed foods, trans fats, and even batch-cooked meals left exposed to air for too long can contain oxidised cholesterol. Lifestyle habits such as smoking also accelerate oxidation.

Blood Sugar and Insulin Resistance

Elevated blood sugar can make fats in your blood more “sticky,” increasing the likelihood of plaque formation. This often occurs due to insulin resistance, a condition where the body’s cells stop responding to insulin properly. Insulin resistance not only raises blood sugar levels but also contributes to inflammation and poor vascular function, increasing heart disease risk.

Dietary Strategies for a Healthier Heart

Protecting your heart goes beyond simply avoiding saturated fats. Here are some evidence-based dietary habits to support cardiovascular wellness:

•            Choose Foods with a Low Glycemic Load (GL): Managing blood sugar helps reduce inflammation and insulin resistance. Prioritise non-starchy vegetables (leafy greens, cucumbers, green beans), fibre-rich fruits (apples, kiwis, berries), legumes, whole grains (brown rice, quinoa), and nuts.

•            Boost Your Fibre Intake: Fibre forms a mesh in your gut which helps lower cholesterol absorption and supports gut health. Increase fibre by eating whole grains (rolled oats, wild rice), beans, lentils, and seeds like flax or chia.

•            Go Lean with Protein: Opt for more fish, plant-based proteins, and lean meats to reduce dietary cholesterol intake.

•            Eat a Rainbow of Colour: Different coloured fruits and vegetables provide phytonutrients that fight inflammation and protect against free radical damage, reducing oxidative stress.

•            Include Healthy Fats: Omega-3-rich foods like salmon, flaxseeds, olives, and avocados support HDL levels and reduce inflammation.

•            Stay Hydrated: Proper hydration prevents blood from becoming too thick, reducing the risk of clot formation and making circulation easier on the heart.

Beyond Diet: Lifestyle Choices for Heart Health

Diet is just one part of the equation. Your daily habits also play a huge role in keeping your heart strong:

•            Move More: Regular exercise strengthens the heart, improves circulation, and reduces risk factors like obesity and high blood pressure.

•            Boost Nitric Oxide Production: This molecule helps relax blood vessels, improving circulation and reducing strain on the heart. Simple practices like deep breathing, meditation, and certain nitric oxide-boosting foods (beets, leafy greens and maca powder) can help.

What’s Next?

If you’re looking for a more personalised approach to managing your cardiovascular health, we’re here to help. Whether you need support with nutrition, lifestyle changes, or functional testing to help you better understand and manage your risk factors, reach out today. A healthier heart means a longer, fuller, and more vibrant life - and we’re here to help you achieve that!