Heart Health

Managing cholesterol and blood pressure for a healthier heart

Learn how lifestyle changes, nutrition and natural support can help reduce your risk of heart disease and stroke.

Introduction

A quarter of all deaths in the UK are caused by cardiovascular disease (also known as CVD – the umbrella term for diseases affecting the heart or blood vessels). Of them, coronary heart disease (CHD) is the single biggest premature killer in under 75s, and strokes, the biggest cause of disability in the UK, account for around 34,000 deaths each year. The good news is that an estimated 80% of cardiovascular disease is preventable, according to the World Heart Federation. By making some simple lifestyle changes, we can take action to slow its progress and reduce our risk of developing CHD or having a stroke. Whatever your age, family or health, it is never too late to start taking steps towards improving your heart health to prevent or reduce the effects of cardiovascular disease later down the line. Why not start today? Your future self will thank you for it.

What is coronary heart disease?

Coronary heart disease (sometimes called coronary artery disease) happens when your heart’s blood supply is interrupted or blocked. It’s usually caused by a build-up of plaque (atherosclerosis) in the coronary arteries, but it can also happen if there’s a problem affecting blood vessel function.

What is atherosclerosis?

Atherosclerosis is the buildup of sticky plaque (containing fatty substances, cholesterol, cellular waste products, calcium and fibrin) in your arteries. This buildup causes the arteries to narrow and the walls to become thick and hard, making it more difficult for normal blood flow through them. Atherosclerosis is a slow, progressive disease triggered by damage to the inner lining of an artery (the endothelium). It can be caused by several things, including age, smoking, high cholesterol, high blood pressure, and inflammation.

As plaque grows around the linings of your arteries, they narrow, leaving less room for blood flow and increasing your blood pressure. This makes it harder for blood to be pushed around your body. The increased force of squeezing the blood flow through can then cause the plaque to erode or rupture, allowing the possibility for blood clots to form and block your artery. A blood clot in an artery that supplies blood to your heart can cause a heart attack, and a blood clot in an artery that supplies blood to your brain can cause a stroke. Strokes can affect your speech, movement and vision in varying degrees, depending on the severity and speed of medical care received.

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Disclaimer (stroke signs & urgent care): Early recognition and quick action reduce the long-term effects of a stroke. Act F.A.S.T.

Eat heart-healthy foods to reduce blood pressure and lower cholesterol

Eat well and choose heart-healthy foods like vegetables, fruits, legumes, nuts, whole grains, and fish over processed meats and refined carbs. Replace saturated and trans fats with healthy monounsaturated and polyunsaturated fats to improve your blood cholesterol and reduce inflammation. Finally, watch your salt intake. An excess can increase your blood pressure, which can stress the heart and damage arteries, leading to potential plaque buildup.

Maintain a balanced plate and keep an eye on portion sizes to support healthy weight management.

Eat heart-healthy foods to reduce blood pressure and lower cholesterol

Eat well and choose heart-healthy foods like vegetables, fruits, legumes, nuts, whole grains, and fish over processed meats and refined carbs. Replace saturated and trans fats with healthy monounsaturated and polyunsaturated fats to improve your blood cholesterol and reduce inflammation. Finally, watch your salt intake. An excess can increase your blood pressure, which can stress the heart and damage arteries, leading to potential plaque buildup.

Maintain a balanced plate and keep an eye on portion sizes to support healthy weight management.

Exercise to strengthen your heart and improve circulation

Exercise strengthens your heart muscle, improves blood circulation (allowing it to deliver oxygen around your body more efficiently), and lowers blood pressure. It can also help you manage your weight and reduce stress (and therefore insulin-spiking stress hormones) which, if prolonged, can negatively affect your health and your heart.

Maintain a healthy weight

Excess weight increases your blood volume and puts strain on your heart because there’s more blood to pump around your body. Obesity also increases your risk of developing high blood pressure, high blood glucose, and high blood cholesterol, which can also contribute to heart disease and strokes. By maintaining a healthy weight, you can lower your risk of developing obesity-related complications.

Exercise to strengthen your heart and improve circulation

Exercise strengthens your heart muscle, improves blood circulation (allowing it to deliver oxygen around your body more efficiently), and lowers blood pressure. It can also help you manage your weight and reduce stress (and therefore insulin-spiking stress hormones) which, if prolonged, can negatively affect your health and your heart.

Maintain a healthy weight

Excess weight increases your blood volume and puts strain on your heart because there’s more blood to pump around your body. Obesity also increases your risk of developing high blood pressure, high blood glucose, and high blood cholesterol, which can also contribute to heart disease and strokes. By maintaining a healthy weight, you can lower your risk of developing obesity-related complications.

Mindfulness & recovery

Managing stress and supporting good sleep can complement your heart-health plan. Simple practices like breathing exercises, gentle yoga, taking regular breaks and establishing a consistent bedtime routine may help lower everyday stress and support healthy blood pressure.

Mindfulness & recovery

Managing stress and supporting good sleep can complement your heart-health plan. Simple practices like breathing exercises, gentle yoga, taking regular breaks and establishing a consistent bedtime routine may help lower everyday stress and support healthy blood pressure.

Reduce alcohol consumption to lower your risk of cardiovascular disease

Regular excessive alcohol consumption can damage your heart muscle and increase your likelihood of developing high blood pressure, type 2 diabetes, and obesity. All of these are risk factors for cardiovascular disease. If you drink alcohol, stick to the 14-unit recommended weekly limit, spread over three or more days.

Stop smoking for better heart health

If you need a reason to stop smoking for good, your heart health is it. Among other illnesses and diseases, smokers (and passive smokers) have a higher risk of atherosclerosis and cardiovascular disease because the chemicals inhaled when smoking can damage the heart, blood vessels, and artery linings, with one even affecting the way the body processes cholesterol.

Reduce alcohol consumption to lower your risk of cardiovascular disease

Regular excessive alcohol consumption can damage your heart muscle and increase your likelihood of developing high blood pressure, type 2 diabetes, and obesity. All of these are risk factors for cardiovascular disease. If you drink alcohol, stick to the 14-unit recommended weekly limit, spread over three or more days.

Stop smoking for better heart health

If you need a reason to stop smoking for good, your heart health is it. Among other illnesses and diseases, smokers (and passive smokers) have a higher risk of atherosclerosis and cardiovascular disease because the chemicals inhaled when smoking can damage the heart, blood vessels, and artery linings, with one even affecting the way the body processes cholesterol.

Medications, like statins and beta-blockers, are available to help manage atherosclerosis and prevent related complications. Supplements may also be beneficial, but make sure you talk all options through with a health professional first before making any decisions.

For general heart health, AlliTech GoodHeart contains four effective main ingredients that work together to support your body and keep your heart and blood healthy and operating well. You could also try a Q10 supplement. Studies have shown that they are beneficial for cardiovascular disease, and may protect against atherosclerosis thanks to Q10’s ability to inhibit the oxidation of LDL-cholesterol. There’s also growing evidence to suggest that low levels of this essential compound are linked to disorders of the heart and metabolism. Our favourite Q10 supplement, because of its proven bioavailability, is Bio-Quinone Q10 Gold. For extra heart support, Bio-Fish Oil contains omega threes (sometimes referred to as “healthy fats”) which contribute to the normal functioning of the heart.
AlliTech GoodHeart supplement container on a white background 20% OFF
Dulwich Health
AlliTech GoodHeart 60 x 450mg Capsules Allicin Heart Support
£17.80
bio quinone active q10 Gold from Dulwich Health 10% OFF £0.63 / Capsule
Pharma Nord
Pharma Nord Bio-Quinone Q10 Gold 100mg - Coenzyme Q10 & Vitamin B2, 60 Capsules
£37.95
Pharma Nord Bio-Fish Oil at Dulwich Health 10% OFF
Pharma Nord
Bio-Fish Oil 120 Capsules Omega-3 Heart Health Supplement
£14.95

Finally, if you’re worried about your cholesterol levels, we developed our natural solution, AlliTech LoSterol, to support (not replace) a healthy lifestyle. Its two key ingredients, beta-sitosterol and allicin, work together to block the absorption of cholesterol from the diet.
AlliTech LoSterol food supplement container on a white background 20% OFF
Dulwich Health
AlliTech LoSterol 90 x 450mg Capsules Allicin Cholesterol Support
£26.00

Frequently Asked Questions

Can lifestyle changes really make a difference to heart health?

Yes. Up to 80% of cardiovascular disease cases are preventable through diet, exercise, stopping smoking, maintaining a healthy weight, and reducing alcohol intake. Even small changes can lower cholesterol, blood pressure, and overall risk.

How much alcohol is considered “within guidelines”?

The NHS recommends a maximum of 14 units per week, spread over three or more days. Regularly exceeding this can increase your risk of high blood pressure, obesity, and heart disease.

What foods are best for supporting a healthy heart?

A diet rich in vegetables, fruits, whole grains, legumes, nuts, and oily fish is best. Replacing saturated fats with healthy unsaturated fats (such as olive oil and omega-3s) can improve cholesterol levels and reduce inflammation.

Can I take supplements alongside prescription heart medications?

Some supplements, such as Q10, omega-3 fish oil, or AlliTech LoSterol, may support heart health, but always consult your GP or pharmacist before combining supplements with prescription medication.

When should I seek urgent medical help for heart symptoms?

If you experience sudden chest pain, shortness of breath, weakness on one side, vision changes, or slurred speech, call 999 immediately, as these could be signs of a heart attack or stroke.

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