Beyond Cholesterol: How Inflammation and Insulin Resistance Drive Heart Disease
What’s Missing From Conversations About Your Heart Health and Longevity
When most people think of heart disease, they think of cholesterol, and maybe blood pressure. But the real drivers of cardiovascular disease are often hidden in plain sight: chronic inflammation and insulin resistance.
In recent years, researchers have shifted their focus away from cholesterol as the sole culprit in heart disease. What they’re finding is that even with ‘normal’ cholesterol levels, people with high inflammation and poor blood sugar control remain at risk.
Why Inflammation Matters More Than You Think
Inflammation is your body’s natural defence mechanism but when it becomes chronic, it can damage the lining of your blood vessels, promote plaque build-up, and increase the risk of heart attacks and strokes.
A landmark study published in 2017 showed that reducing inflammation, even without lowering cholesterol, reduced heart attack risk. It’s now clear that inflammation isn’t just a side effect of disease; it’s a driver.
Signs of chronic inflammation include:
Fatigue
Brain fog
Joint or muscle aches
Digestive issues
Skin flare-ups
High CRP on blood tests
Insulin Resistance: The Silent Risk Factor
Insulin resistance happens when your cells become less responsive to insulin, the hormone that regulates blood sugar. Over time, this leads to elevated glucose and insulin in the blood both of which are inflammatory.
Insulin resistance is strongly linked to:
High blood pressure
Fatty liver
Belly fat
Heart disease and stroke
You don’t need to be diabetic to have insulin resistance. Many people live with it for years without knowing until a cardiovascular event occurs.
Microbiome and Heart Health: The Missing Link
The gut and the heart are deeply connected. An unhealthy microbiome can:
Promote inflammation
Disrupt blood sugar regulation
Alter cholesterol metabolism
Raise blood pressure through impaired nitric oxide production
Increase plaque (increased plaque on your teeth and a disrupted oral microbiome has a direct effect on plaque in arteries and an increase in LPS toxins)
Supporting microbiome is foundational to long-term heart health.
So What Can You Do?
Here are practical ways to support your heart from the inside out:
1. Eat to Reduce Inflammation & Insulin Resistance
Choose real, whole foods: oily fish, olive oil, berries, leafy greens, garlic, beetroot, flax and chia
Avoid ultra-processed foods, excess sugar, and refined carbs
Eat regular balanced meals with fibre, protein, and healthy fats
Add spices like turmeric and ginger
2. Prioritise Gut Health
Include fermented foods like sauerkraut and kimchi
Eat prebiotic fibres: oats, garlic, leeks, onions, legumes
Avoid unnecessary antibiotics and processed foods
3. Move Daily (But Don’t Overtrain)
Moderate, regular exercise improves insulin sensitivity and lowers inflammation
HIIT and weight training can be great if stress is managed, but overexercising can increase cortisol and strain so avoid the backfire and work with an experienced PT.
4. Sleep Like Your Heart Depends on It
Poor sleep increases inflammation, blood pressure, and insulin resistance
Aim for 7–9 hours; create a consistent routine, limit blue light before bed
5. Reduce Your Stress (Seriously)
Chronic stress elevates cortisol, which:
Increases blood sugar
Drives inflammation
Promotes fat storage around your organs
Try: breathwork, journaling, nature walks, a good laugh, or even dancing in the kitchen.
When Heart Disease Runs in Your Family
Yes, genetics play a role but lifestyle determines whether those genes get “switched on”. That’s the power of epigenetics.
Supporting your liver (for cholesterol breakdown), detox pathways (like skin and kidneys), and nervous system is just as essential as any dietary change. You are not your genes, your habits matter more.
Heart Health Resources & Tools
✅ 5-Day Heart Health Challenge – Watch on YouTube
✅ Follow @HerHeart on Instagram
Want to Find Out More?
🎧 Listen to the Full Podcast Episode:
"Beyond Cholesterol: A Whole-Person Approach to Heart Health"
Available now on Apple, Spotify, or YouTube
📘 Contact me for your Free Ebook: “How to Lower Cholesterol Naturally”
💬 Book a personalised session to uncover your root drivers
Looking after your heart health and longevity
Heart health is about so much more than your cholesterol levels. It’s about what you eat, how you move, how you cope with stress and how much rest and nourishment you give your body.
Every small shift you make adds up. Let’s take heart health into your daily life and keep up your healthy habits.
