October is National Cholesterol Month, a reminder that looking after our heart health becomes even more important as we get older. For many of us over 40, changes in hormones, metabolism, and lifestyle mean cholesterol levels can creep up without us even realising.
The good news? Nutrition and simple lifestyle habits can have a powerful impact — and October is the perfect time to reset.
Why Cholesterol Matters More After 40
Cholesterol isn’t the enemy — our body needs it for hormones, vitamin D, and healthy cell membranes. But when levels become unbalanced, the risk of heart disease and stroke increases.
After 40, several factors make us more vulnerable:
- Hormonal changes (such as the peri-menopause or testosterone decline) can affect lipid metabolism.
- Slower metabolism makes it easier for cholesterol to rise.
- Lifestyle pressures — stress, poor sleep, and less movement — all contribute.
Nutrition for Healthy Cholesterol
The foods you eat every day can either protect your heart or place extra strain on it. Focus on these heart-friendly swaps:
- Fibre first — Soluble fibre from oats, beans, lentils, apples, and flaxseed helps bind cholesterol and remove it from the body.
- Healthy fats — Olive oil, avocado, nuts, seeds, and oily fish (salmon, sardines, mackerel) help increase protective HDL cholesterol.
- Plant sterols — Naturally found in nuts, seeds, and wholegrains, these compounds can help lower LDL cholesterol.
- Reduce trans fats & processed foods — Fried foods, pastries, and processed snacks contribute to artery-clogging cholesterol.
- Add colour — Antioxidant-rich fruit and vegetables reduce inflammation and protect your blood vessels.
Lifestyle Shifts That Support Heart Health
Nutrition is central, but it works best when paired with healthy daily habits:
- Move daily — A brisk 20–30 minute walk or cycle helps raise HDL and lower LDL cholesterol.
- Manage stress — Long-term stress keeps cortisol high, which can impact blood lipids. Simple practices like deep breathing or journalling can help.
- Prioritise sleep — Poor sleep is linked with higher cholesterol and weight gain.
- Check your numbers — Ask your GP about a simple lipid profile test to see where you stand.
October as Your Launchpad
National Cholesterol Month isn’t just a campaign — it’s an opportunity to take stock and make changes that will benefit your heart for years to come. Start small: add fibre to your breakfast, swap butter for olive oil, or make walking after dinner a habit.
Your heart is your body’s most important muscle. Protect it now, and it will keep supporting you through midlife and beyond.
Milvia Pili, FNTP
Nutritional Therapist
