Heart disease is still one of the leading causes of death in the UK, and yet many of the factors that drive it develop quietly, often for years, before anything feels wrong. Whilst that may be unsettling it is also positive in that it means there is real opportunity to understand your own risk early, through a handful of straightforward blood tests, and to support your heart through food long before anything becomes urgent.
The Markers Worth Getting to Know
- Cholesterol Panel (lipid profile). This looks at total cholesterol, LDL, HDL and triglycerides. LDL carries cholesterol toward the artery walls, where it can contribute to plaque over time, while HDL helps carry cholesterol away. Raised triglycerides, often linked to excess sugar or alcohol, are increasingly recognised as a risk factor in their own right.
- Blood Pressure. Sustained high blood pressure places extra strain on the heart and arteries. It also happens to be one of the markers most responsive to diet, movement, sleep and stress, which makes it a genuinely empowering one to track.
- Fasting Glucose and HbA1. These reflect how your body has been managing blood sugar over recent months. Blood sugar that runs consistently high may contribute to inflammation and vascular wear, so this marker matters for heart health, not only for diabetes risk.
- Homocysteine and B vitamins. Homocysteine is an amino acid that, at raised levels, has been associated with higher cardiovascular risk in some people. B vitamins, particularly B6, B12 and folate, help the body convert it into safer compounds, so a shortfall in any of these can allow levels to rise.
- Vitamin D. Beyond its familiar role in bone health, vitamin D also appears to support blood vessel function and healthy inflammation levels. Levels tend to dip across the UK by early autumn, which makes this a particularly good month to check yours
- hs-CRP. A marker of low grade inflammation which is now understood to play a meaningful role in artery health. It is often used alongside cholesterol to build a fuller more personal picture of risk.
Nourishing your Heart through Food
The reassuring truth is that heart health responds well to nourishment rather than restriction. Rather than a list of forbidden foods, think of this as what to build your plate around, and what to enjoy a little less often.
Foods that support the Heart
- Oily fish such as salmon, mackerel or sardines, 2 or 3 times a week for omega 3 fats that may support healthy triglyceride levels
- Nuts, seeds and extra virgin olive oil for gentle heart supportive saturated fats
- Leafy greens, beans, lentils and wholegrain, rich in folate, fibre and magnesium
- Eggs, chicken, turkey and dairy for Vitamin B12, alongside fortified foods if you eat a plant-based diet
- A wide, colourful variety of fruit and vegetables daily for the antioxidants that help calm inflammation
Foods to enjoy a little less often
- Ultra processed foods high in refined sugar and additives
- Processed meats such as bacon, sausages and deli meats
- Trans fats and regular fried or takeaway food
- Excess salt, which can raise blood pressure in salt-sensitive individuals
If you haven’t had a cholesterol or blood pressure chick in the last year, consider booking one this month. Small numbers are far easier to work with than big. If you are interested in a more comprehensive heart health test, over and above the standard checks, feel free to reach out directly to me for more details.
Your heart does not need perfection, it needs consistent, gentle support. Knowing your numbers simply gives you a kinder clearer starting point.