In Cholesterol

Understanding these drivers and how nutrition plays a pivotal role can empower us to make informed choices for heart health.

Chronic Inflammation in the body can damage blood vessels, making them more prone to atherosclerosis (hardening and narrowing of arteries) and increasing the risk of heart attacks and strokes. Foods high in refined sugars, trans fats, and processed ingredients can fuel inflammation. 

  • A diet rich in anti-inflammatory foods such as fruits, vegetables, nuts, seeds, and fatty fish (like salmon and mackerel) can help reduce inflammation and support heart health.

Oxidative Stress occurs when there is an imbalance between free radicals (Free radicals are like little troublemakers in your body that can harm your cells) and antioxidants in the body. Oxidative stress can promote inflammation and damage cells in blood vessels. 

  • Antioxidant-rich foods, such as berries, leafy greens, and colourful fruits and veggies, help combat oxidative stress and protect against CVD.

High blood pressure (hypertension) strains the heart and damages blood vessels over time. Eating too much sodium, often from processed and restaurant foods, can contribute to hypertension. 

  • A diet low in sodium and high in potassium (found in bananas, sweet potatoes, and leafy greens) can help regulate blood pressure and reduce the risk of heart disease.

Maintaining a healthy weight is crucial for heart health. Excess body weight, especially around the abdomen, increases the risk of CVD. 

  • Eating a balanced diet that includes proteins, healthy fats (like avocados and extra virgin olive oil), and lots of fruits and veggies supports weight management and reduces CVD risk.

Type 2 diabetes and insulin resistance also significantly increase the risk of CVD. Foods high in refined sugars and carbohydrates can spike blood sugar levels, contributing to insulin resistance over time. 

  • A diet that emphasises protein, healthy fats and complex carbohydrates can help stabilise blood sugar levels and improve insulin sensitivity, reducing CVD risk.

In conclusion, while cholesterol is often highlighted in discussions about heart health, it is only a small piece of the puzzle. Focusing on reducing inflammation, combating oxidative stress, managing blood pressure, maintaining a healthy weight, and supporting blood sugar regulation through balanced nutrition, can significantly improve heart health outcomes. 

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