It’s a key building block that every cell in your body needs to work properly. Cholesterol is so important that your liver and gut make 80% of it. Only 20% comes from food you eat.

High Cholesterol is when you have too much cholesterol in your blood. This increases your risk of coronary artery disease and stroke.

The 2 main types of Cholesterol are:

– Low-density lipoprotein Cholesterol (LDL-C) – sometimes called “bad” cholesterol
– High-density lipoprotein Cholesterol (HDL-C) – sometimes called “good” cholesterol.

High levels of LDL-C are bad because it can cause build-up of fatty plaques inside arteries. This can lead to artery blockages that prevent blood from flowing properly to the heart or brain.  The worst-case scenario: a plaque cracks which may cause a heart attack or a stroke.

Low levels of HDL-C…that’s not so good. This is because it gets rid of “bad” LDL-C from your blood and arteries and returns it to the liver for removal. Low HDL-C increases the risk of heart attack and stroke.

Too much LDL-C can be harmful because it can stick to the inside of your arteries. This can lead to build-up of fatty plaques and makes it harder for blood to reach the heart or brain.

Sometimes, fatty plaques can break apart and blood flowing over the broken plaque can clot. This can cause a blockage in the artery which can lead to a heart attack or a stroke.

The table below is a general guide for ideal cholesterol levels for healthy adults. If you have heart disease or conditions like diabetes, your target levels will be lower.

I can design a personalised action plan to reach your optimal Cholesterol target.

High Cholesterol generally doesn’t result in obvious symptoms. It’s a “silent” risk factor which means it’s often present without you knowing until it’s too late.

If your Cholesterol is high, it can increase the risk of serious health conditions if left untreated.   That’s why it’s important to get a blood test and regular check-ups.

Anyone can get High Cholesterol and there is no single cause. Many different things play a role in your cholesterol levels, and they can all add up.

You can control some things – others you can’t. If you take care of the things you can control, you’ll help lower your Cholesterol and your risk of heart disease.

Things you can control that cause High Cholesterol:

• eating too many foods high in saturated fats e.g., butter, processes meats, pastries and pies
• smoking
• drinking more alcohol that recommended (no more than 14 units per week)
• not being physically active enough
• having too much body fat (particularly around your tummy)

Things you can’t control that cause High Cholesterol:

• getting older
• being male
• being from a South Asian, African, or African-Caribbean background
• having a genetic condition like Familial Hypercholesterolaemia

• Eat a balanced diet, low in saturated fat and sugar
• Stop smoking
• Be active – exercise regularly
• Reduce alcohol intake
• If your cholesterol remains high, despite lifestyle changes, medication may be necessary

Blood pressure is the force of the blood pushing against your arteries’ walls. This force is generated with each heartbeat, as blood is pumped from the heart into the arteries.

You need a certain amount of pressure to get the blood moving round your body and to reach organs like the heart, brain, and kidneys.

It’s normal for your Blood Pressure to go up and down throughout the day, especially when you’re physically active. When your Blood Pressure is consistently too high, your heart has to work harder to pump blood around your body. This is called High Blood Pressure or Hypertension.

High Blood Pressure can quietly damage your body for years before you develop symptoms.  If left untreated, High Blood Pressure can put you at risk for potentially life-threatening complications.

High Blood Pressure forces your heart to pump harder so that blood can get to the rest of your body. Over time, the constant strain can cause weakness of the heart muscle and potentially heart failure.

Normal, healthy arteries are smooth, flexible, and elastic. If you have High Blood Pressure, your arteries become stiff and narrow, so the blood may not flow properly to your heart or brain.

High Blood Pressure can also damage the inside wall of your arteries. This makes it easier for fatty plaques to build-up inside your arteries. This can cause blockages in your arteries which can result in a heart attack or a stroke.

Many different things can cause high blood pressure – it’s usually not a single cause. Most people develop High Blood Pressure because of their lifestyle and diet.

You’re at higher risk if you:

• are overweight
• don’t exercise enough
• eat too much salt
• eat too much (saturated) fat and sugar
• drink too much alcohol
• smoke

Sometimes medical conditions like kidney disease, diabetes or certain medicines can cause High Blood Pressure.

High Blood Pressure isn’t something you feel or notice. If you’re Blood Pressure is very high, you may feel generally unwell, have nosebleeds or blurred vision, or complain of dizziness or a headache.

You usually feel fine with High Blood Pressure, but the first sign may be a heart attack or stroke.

The Blood Pressure reading has 2 numbers and it’s measured in millimetres of mercury (mmHg).

The first number represents pressure at its highest (Systolic Pressure). This is the force at which your heart pumps blood around your body.

The second number is pressure at its lowest (Diastolic Pressure). It displays the Blood Pressure while the heart is resting between 2 beats.

Here is a general guide to blood pressure numbers:

You can reduce your (chances of getting) High Blood pressure through:

• healthy lifestyle
• healthy diet
• medication

• stop smoking
• drink less alcohol (if you drink too much)
• lose weight if you’re overweight
• exercise regularly

• your salt intake should be low
• add plenty of fruit and vegetables to your diet (5 a day)
• cut back on foods high in saturated fats (fatty meat, cheese, butter, etc)

If your Blood Pressure remains high despite lifestyle and diet changes, medication may be necessary.

Your Blood Sugar levels go up and down throughout the day depending on the foods you eat and how much you move. When you have Diabetes, your Blood Sugar (Glucose) level are too high.

Glucose is the main energy source for the cells in our body. To get Glucose into each cell, the body produces Insulin which gets Glucose into the cells and keeps the Blood Sugar under control.

When you have Diabetes, there’s not enough Glucose getting into the cells because there’s a problem with the Insulin. This means the Blood Sugar levels don’t fall and remain high.

Type 1 Diabetes – Your body can’t make enough Insulin. Children and young adults are mostly affected by this form. 10% of people with Diabetes have this type.

Type 2 Diabetes – Your body can’t use Insulin properly and over time might not be able to make enough of it. 90% of all adults with diabetes have this type.

The cause of type 1 Diabetes is unknown, but it’s not related to an unhealthy lifestyle or diet.

In Type 2 diabetes, your body can’t use the Insulin properly. The effect of Insulin is “weaker”, and the cells can’t take up enough Glucose from the blood. This is known as Insulin resistance.

This leads to high levels of Glucose in your bloodstream. If high Glucose levels are present for a long period of time, it can damage your arteries.

You may not know you have Type 2 diabetes – it’s not always easy to tell. You may get different symptoms at various times, and they may develop slowly. You should see your doctor when you’re:

• often very thirsty
• urinating more frequently than usual, especially at night
• feeling very tired
• losing weight unexpectedly
• blurred vision

High blood sugar levels, over a long period of time, can seriously damage your arteries. This damage makes it easier for fatty deposits to build up in your arteries.

If your arteries aren’t working properly, blood can’t reach the parts of your body it needs to. If your heart arteries get damaged and clogged, it can lead to a heart attack. If this happens in the neck or brain arteries, it can lead to a stroke.

Type 1 Diabetes: regular exercise, healthy balanced diet, and multiple Insulin injections a day.

Type 2 Diabetes: regular exercise, healthy balanced diet, and medication if necessary.

There isn’t a cure for type 2 Diabetes yet, but by losing weight you may be able to reverse it. This means your Glucose levels are below the Diabetes threshold, and you won’t need medication.

Smoking causes:

• a rise in heart rate and blood pressure, putting strain on the heart
• a higher risk of blood clots
• less oxygen being delivered to the rest of the body
• the inside wall of your arteries to become “sticky”
• “sticky” arteries can lead to a heart attack or stroke

It’s never too late to stop smoking and benefit from it. On average, a man can add 10 years to his life if he quits by the age of 30. Many smokers can add 3 years to their life if they quit by the age of 60.

You’re 3 x more likely to successfully give up smoking if you use a support service and stop-smoking medicines, like patches or gum.

To check if your weight is healthy, we calculate your Body Mass Index (BMI). The BMI measures the relationship between your weight and height.

For most adults, the following BMI cut offs are used:

• 18.5 to 24.9 (healthy weight)
• 25 to 29.9 (overweight)
• 30 to 39.9 (obese)
• 40 or above (severely obese)

When you’re overweight or obese, you have a higher chance of developing 3 key Risk Factors:

• High Blood Pressure
• High Cholesterol
• Diabetes

The more Risk Factors you have, the higher the chances of fatty build-up inside your arteries. This carries a higher risk of a heart attack and stroke.

In addition, being overweight and obese is often linked to poor sleep and sleep apnoea. Sleep apnoea is when your breathing repeatedly stops and starts during your sleep. It’s a serious condition that can lead to Heart Failure, heart rhythm problems and stroke.

You gain (more) weight when you’re eating more calories than you can burn off through physical activity. Fatty and sugary foods are particularly problematic as they’re often cheap and high in calories.

Other factors such as our genes, lack of sleep, stress, or medication can lead to weight gain.

There is no quick fix and losing weight can be hard. But it’s not just about eating bland and tasteless food or giving things up. Your healthy diet doesn’t have to be boring.

Eating healthily isn’t all that difficult. There are lots of delicious and healthy recipes that will provide you with inspiration and make it more fun.

Counting calories isn’t necessary for healthy eating. Instead, you should eat plenty of fruits, vegetables and wholegrains, and limit foods high in sugar and fat.

Sometimes, you may require the help of a dietitian to achieve your goals. Occasionally, medication or weight loss surgery may be recommended.

Ideally, you should be active every day. Over the course of a week, you should do at least 150 minutes (2½ hours) of moderate intensity activity. Examples include brisk walking or cycling.

You could achieve similar health benefits if you chose to do 75 minutes of vigorous intensity activity, spread over the course of the week. Examples include running, swimming or playing football.

2 days a week, you should exercise with weights or do bodyweight exercises like press ups or squats.

This doesn’t mean though that you need to join a gym or run a marathon!

Try to make activity part of everyday life if you can…like walking or cycling instead of taking the car.

Ideally, you should be active every day. Over the course of a week, you should do at least 150 minutes (2½ hours) of moderate intensity activity. Examples include brisk walking or cycling.

You could achieve similar health benefits if you chose to do 75 minutes of vigorous intensity activity, spread over the course of the week. Examples include running, swimming or playing football.

2 days a week, you should exercise with weights or do bodyweight exercises like press ups or squats.

This doesn’t mean though that you need to join a gym or run a marathon!

Try to make activity part of everyday life if you can…like walking or cycling instead of taking the car.