Maintaining a healthy heart: Top tips

Cholesterol is a fatty substance found in your blood. While your body needs some cholesterol to function properly, too much can increase your risk of heart disease. There are two main types you should be aware of:

• Low-density lipoprotein (LDL) cholesterol: Often called “bad” cholesterol. High levels of LDL can cause fatty deposits to build up in your arteries, making them narrower and harder, which increases the risk of blockages, heart attacks, and strokes.
• High-density lipoprotein (HDL) cholesterol: Known as “good” cholesterol. HDL helps remove excess cholesterol from your bloodstream, transporting it to the liver to be broken down and removed from the body.

Keeping LDL low and HDL high is the key to maintaining a healthy heart.

Several factors can raise your cholesterol levels and increase your risk of heart problems. Understanding these risks means you can take steps to manage them. These include:

• Smoking
• A diet high in saturated fats
• Lack of regular exercise
• Being overweight or obese
• High blood pressure or diabetes
• Family history of heart disease

Small, sustainable lifestyle changes can make a big difference to your heart. Here are some effective ways to protect it:

• Eat a heart-healthy diet: Focus on fresh fruits, vegetables, wholegrains, lean proteins, and foods rich in fibre. Cut back on foods high in saturated fats, such as fatty meats, butter, and processed snacks. Swap them for healthier fats found in olive oil, nuts, and oily fish.
• Stay active: Aim for at least 150 minutes of moderate physical activity per week. Walking, swimming, or cycling are excellent ways to strengthen your heart and lower LDL cholesterol levels.
• Maintain a healthy weight: Even small amounts of weight loss can help improve cholesterol and blood pressure.
• Quit smoking: Stopping smoking improves circulation, increases HDL cholesterol, and significantly lowers your risk of heart disease.
• Limit alcohol: Too much alcohol can raise blood pressure and cholesterol levels. Stick to the recommended guidelines.
• Medication if needed: Sometimes lifestyle changes alone aren’t enough. Statins and other medicines prescribed by your GP can help control cholesterol safely and effectively.

Maintaining a healthy heart is about being proactive, making daily choices that protect your wellbeing now and for the future. Whether it’s eating better, moving more, or attending health screenings, there are many ways to support your heart.

Everyone between the ages of 40 and 74 who has not been diagnosed with the conditions mentioned here will be invited for a health check, which includes checking your heart health. If you are outside the age range and concerned about your health, you should contact your GP.