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Know your numbers for better heart health

Know your numbers for better heart health

When it comes to heart health, knowing your numbers is one of the most powerful steps you can take. Three key markers give you a clearer picture of your cardiovascular risk: cholesterol, blood pressure, and blood glucose. These numbers not only show how your body is working today, but they also highlight areas where small lifestyle changes can help protect your long-term health. By learning what they mean and how to track them, you can make informed choices and reduce your risk of developing heart-related problems.

Why cholesterol matters for heart health

Cholesterol is a fatty substance in your blood that your body needs in small amounts, but too much can cause problems. There are two main types: low-density lipoprotein (LDL), often called “bad cholesterol,” and high-density lipoprotein (HDL), known as “good cholesterol.” LDL can build up in the arteries, making them narrower, while HDL helps carry cholesterol away from the bloodstream. Triglycerides, another type of blood fat, also play a role in heart health. Being the body's primary source of energy, they are essential for good health, but if levels of triglycerides in the blood are too high, it may increase the risk of heart disease, stroke, and serious conditions like pancreatitis.

High cholesterol often has no symptoms, which means the only way to know your levels is to check them. Diet and exercise, and genetics, play a role in our cholesterol levels, and the good news is that cholesterol can be managed through a healthy diet and lifestyle, and, if needed, medication. Eating more fruit, vegetables, wholegrains, and unsaturated fats - such as olive oil and nuts - whilst cutting down on saturated fats from processed meats, pastries, and fried foods can make a real difference. Regular activity, ideally for at least 150 minutes per week, will also help achieve cholesterol balance.

Understanding blood pressure

Blood pressure is the force of blood pushing against the walls of your arteries. It is measured using two numbers: systolic (the pressure when your heart beats) and diastolic (the pressure when your heart rests between beats). A healthy reading is usually around 120/80 mmHg. Readings consistently at or above 140/90 mmHg are considered high blood pressure, also known as hypertension.

Like cholesterol, high blood pressure is often symptomless but can place extra strain on your heart and arteries over time, and lifestyle plays a big part in keeping blood pressure healthy. Reducing salt intake, eating more potassium-rich foods such as bananas and leafy greens, maintaining a healthy weight, staying active, and limiting alcohol all support lower readings. Even small reductions in blood pressure can have a meaningful effect on heart health.

Why is blood glucose important?

Blood glucose, often called blood sugar, is your body’s main source of energy. However, if levels stay too high over time, it may indicate diabetes or prediabetes, which raises the risk of heart disease. High blood glucose can damage blood vessels, contribute to higher cholesterol levels, and increase blood pressure - making it a central number in understanding your overall cardiovascular health.

Maintaining balanced blood glucose is largely down to diet and activity. Limiting confectionary, sugary drinks and processed foods, choosing wholegrains, and ensuring a regular protein intake with each meal can help. For example, starting the day with eggs rather than cereals (including oats) may support better glucose control.

How your numbers work together

Although cholesterol, blood pressure, and blood glucose are often discussed separately, they are closely linked. High blood glucose can raise cholesterol and blood pressure. High cholesterol can make blood pressure worse by narrowing arteries. High blood pressure can damage arteries and make it easier for cholesterol to build up. Understanding all three gives you a complete picture of your heart health and helps you take action before issues develop.

Simple lifestyle steps to improve your numbers

Healthy habits don’t have to mean dramatic changes. Small, everyday swaps in your routine can add up to healthier cholesterol, blood pressure, and blood glucose. Here are some practical, achievable tips:

  • Eat a balanced diet: Simple changes, such as choosing eggs or yoghurt with nuts for breakfast instead of cereal can help improve blood glucose control and keep you fuller for longer. Swap white toast for wholemeal, and add baked beans or lentils to casseroles and stews. When making a Sunday roast, go easy on the roast potatoes and Yorkshire puddings, and load up on steamed veg instead. Cook with olive or rapeseed oil instead of butter, and keep pies, pastries, and processed meats for occasional treats. Reducing sugar in your daily tea or coffee, even by half a teaspoon, can make a difference over time.
  • Stay active: Aim for 150 minutes of moderate activity each week - just over 20 minutes a day. Brisk walks to the corner shop, gardening, cycling along canal paths, or dancing at a local community class all count. If you like group activities, try Parkrun on a Saturday morning (free across the UK) or join a walking football club if you prefer something social.
  • Keep a healthy weight: Even losing a little (about 5–10% of your body weight) can improve your numbers. Swap fizzy drinks for sugar-free squash, make homemade curries instead of ordering takeaway, and try smaller plates to help with portion control. Free NHS weight-loss programmes are available online if you want structured support.
  • Limit alcohol: Stick to the UK guidelines of no more than 14 units per week, spread out over several days. That’s about six pints of beer or six medium glasses of wine. Try alcohol-free alternatives that are now widely available in supermarkets, or alternate your pint with sparkling water. Plan in alcohol-free days during the week.
  • Quit smoking: Stopping smoking is one of the best things you can do for your heart. Local stop smoking services, available through the NHS, can provide free support and nicotine replacement. Pharmacies and even some GP practices also run quit clinics. Many people find the money saved is an extra motivator - it can add up to hundreds of pounds a year.
  • Get regular check-ups: In England, the NHS offers free Health Checks every five years for adults over 40, which include cholesterol and blood pressure. Many UK pharmacies now provide free blood pressure checks, and at-home cholesterol tests make it easier to track results between appointments. Keeping your own record helps you see progress and stay motivated.

Role of at-home testing

One of the easiest ways to start taking control of your numbers is through at-home testing. Many people put off checking their cholesterol because they think it means booking a GP appointment or waiting for a health check. At-home options make it simple to measure your levels in your own time, with results you can trust.

MyHealthChecked’s Cholesterol Profile Blood Test is designed to give you a clear breakdown of your cholesterol levels, including total cholesterol, HDL, LDL, non-HDL, and triglycerides. The process is straightforward: you collect a small finger-prick blood sample at home, send it to an accredited laboratory using the pre-paid envelope, and receive your results securely online. Clear explanations are included so you can see where your numbers sit against recommended ranges.

Many people use at-home testing as a way to stay motivated. For example, if you’ve made changes such as cutting back on processed foods, adding more exercise, or reducing alcohol, testing again after a few months lets you see how effective those actions have been. It can also be a helpful tool to share with your GP or nurse, providing extra insight at your next appointment. Although at-home cholesterol tests do not measure blood pressure or blood glucose directly, they play an important role in revealing the bigger picture of heart health.

In summary

Knowing your numbers - cholesterol, blood pressure, and blood glucose - gives you control over your heart health. Cholesterol tells you about fats in the blood, blood pressure shows how hard your heart is working, and blood glucose reveals how your body is processing energy. Together, these markers paint a clear picture of cardiovascular health. Cholesterol often improves with healthy lifestyle changes, and while some people may also need medication due to genetic factors, combining both approaches offers the best protection for long-term heart health. Small lifestyle changes can make a big difference, and at-home cholesterol testing provides an easy way to start. By keeping track of these numbers, you can take practical steps today to protect your heart for the future.

Reviewed by Dr Gavin Ralston

References

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