Cholesterol: Friend, Foe, or Just Misunderstood?

Hey there, it’s Clare - your no-nonsense, “mum’ll fix it” coach who believes small, smart steps create the biggest results.

This week, we’re talking about a topic that often gets a bad rap: cholesterol.
It’s not just about numbers on a blood test - it’s about balance, lifestyle, and daily habits that keep your heart happy and your energy high. 💪

💡 What’s the Deal with Cholesterol?

Cholesterol isn’t the enemy - your body actually needs it! It helps build hormones, vitamin D, and healthy cells.

The problem arises when your LDL (low-density lipoprotein), often referred to as “bad” cholesterol, becomes too high, while your HDL (high-density lipoprotein), also known as “good” cholesterol, remains low.
That imbalance can increase your risk of heart disease over time.

But here’s the good news: you have massive control over your levels through food, movement, stress, and sleep. 🥦💤🏋️‍♀️

✅ 5 Lifestyle Shifts That Help Lower Cholesterol Naturally

1. Eat More Soluble Fibre – Oats, beans, lentils, apples, and flaxseed help remove LDL from the bloodstream.

2. Choose Healthy Fats – Think olive oil, avocado, nuts, and oily fish over butter and processed fats.

3. Move Daily – Just 30 minutes of moderate activity (like walking or strength training) can raise HDL and lower LDL.

4. Quit Smoking & Reduce Alcohol – Both can lower your HDL and increase inflammation. Small cutbacks go a long way.

5. Manage Stress – Chronic stress affects hormones, blood pressure, and lipid levels. Try breathing exercises, walking, or journaling to help manage stress.
   
   

🚫 3 Things to Avoid If You Want Healthy Levels

1. Ultra-Processed Foods – Hidden trans fats and refined carbs can wreak havoc on your cholesterol profile.
   

2. Skipping Regular Check-Ups – You can’t change what you don’t measure. Know your numbers!
   

3. Crash Dieting – Extreme restriction can lower good cholesterol and slow metabolism. Sustainable change wins every time.
   
   

📝 7-Point Heart Health Checklist

• Eat fibre-rich foods daily (aim for 25–30g per day).

• Include healthy fats at each meal (from nuts, seeds or oily fish).

• Limit processed foods and fried snacks.

• Exercise most days of the week.

• Prioritise 7–8 hours of sleep.

• Keep alcohol and smoking to a minimum.

• Book an annual blood test to track progress.
  

This Week’s Takeaway

You can’t see your cholesterol - but your habits show up in your results.
It’s not about cutting everything out; it’s about living in a way that supports your heart and your health for the long haul.

And if you’re not sure where to start, my Health Audit can help.
It’s a free, 20-minute chat where we look at your habits, your pain points, and your next steps - no sales, no fluff, just clear, practical advice.

Would you like to know more? Here is a free copy of my eBook on Cholesterol. Please feel free to browse, and I would appreciate your thoughts. What are you going to change to help bring your cholesterol back to a healthy range?