Heart disease is a leading cause of death globally. Fortunately, you have more control over your heart health than you might think. One important step is maintaining a balanced level of lipids, or fats, in your blood. Here, we’ll explore how to improve the balance of lipids in your blood to reduce your risk of heart disease.
Understanding Lipids and Heart Health
For a healthy heart, it’s essential to understand the difference between good and bad cholesterol. Cholesterol is an important lipid, but when its levels get too high, it can lead to the build-up of plaque in your arteries, increasing the risk of heart disease.
LDL (Low-Density Lipoprotein): Often referred to as “bad” cholesterol. Carries cholesterol to cells but can deposit excess cholesterol in artery walls, forming plaque.
HDL (High-Density Lipoprotein): Known as “good” cholesterol. Helps remove excess cholesterol from the bloodstream and transport it to the liver where it is excreted as bile and removed from the body, reducing plaque build-up.
Diet and Lifestyle Changes
- Eat heart-healthy foods:
- Fruits and Vegetables rich in antioxidants and fibre help lower bad cholesterol.
- Whole Grains like oats, brown rice, and whole wheat can reduce bad cholesterol.
- Lean sources of protein such as fish and legumes.
- Healthy fats like avocados, nuts, and olive oil can raise good cholesterol.
- Cut down on saturated and trans fats: Red meat, processed foods, and fried foods can raise bad cholesterol.
- Exercise Regularly: Physical activity can help lower bad cholesterol and raise good cholesterol. Aim for at least 2.5 hours of moderate-intensity exercise per week.
- Maintain a Healthy Weight
- Limit Alcohol Intake: If you consume alcohol, do so in moderation. Excessive alcohol can raise triglyceride levels.
If you’re concerned about your lipid levels and heart health:
- Book an appointment with your GP. They can assess your risk factors, order blood tests, and discuss your diet and lifestyle.
- Your GP may recommend a lipid profile blood test to measure cholesterol and triglyceride levels.
- Depending on your lipid levels and risk factors, your GP can provide guidance on lifestyle changes and may prescribe medications, such as statins, to help manage your lipids
- The NHS provides lots of information on heart health and managing lipid levels through its website and resources.
