As we approach the end of October — Cholesterol Awareness Month — it is the perfect opportunity to reflect on our heart health. Even if life has been busy and the month has flown by, it is never too late to make changes that protect your future wellbeing.
High cholesterol can be silent for years, gradually increasing the risk of heart disease and stroke. And while genetics can play a role, lifestyle — especially food choices — has a powerful influence.
This is particularly important to understand once we reach 40 and beyond. Hormonal fluctuations, stress, weight shifts and decreased muscle mass can all contribute to rising cholesterol levels if left unchecked.
Why Cholesterol Can Change After 40
• Hormones such as oestrogen begin to decline
• Metabolism naturally slows
• Busy lifestyles may increase reliance on processed foods
• Stress and poor sleep can fuel inflammation
• Activity levels often reduce without us noticing
These subtle shifts can add up over time. But equally, small positive changes can make a remarkable difference.
Nutrition: Your Best Heart-Health Ally
Supporting healthy cholesterol is not about restriction — it is about smart additions to your weekly routine.
Try focusing on:
✅ Healthy fats
(Oily fish, avocado, olive oil, nuts and seeds)
These help raise protective HDL cholesterol.
✅ Soluble fibre
(Oats, beans, lentils, apples, flaxseed)
This binds excess cholesterol and supports the gut.
✅ Plant sterols and stanols
(Found in some fortified foods)
These can reduce LDL absorption.
✅ More vegetables of all colours
Antioxidants help calm internal inflammation.
✅ Reducing ultra-processed foods
Particularly those high in sugar and trans fats.
This is not about “dieting” — it is about nourishing your heart.
Movement Matters Too
Research shows that physical activity helps increase HDL — the form of cholesterol that protects your arteries.
Simple daily actions help:
• Brisk walks
• Strength training twice a week
• Stretching and mobility work
You do not need extreme exercise — just consistency.
Let’s End the Month Strong
There are still days left in October — and countless days ahead — to take control of your cholesterol and heart health.
You deserve a future where you feel energised, strong and fully engaged in life. Your heart works for you every second of the day.
Give it the support it deserves.
Warm regards,
Milvia Pili, FNTP
Nutritional Therapist specialising in metabolic and hormonal health for those over 40
