Make Your Cardiovascular Health Great Again!

MYCHGA (pronounced “mitch-gah”... catchy, I know)

We’ve had MAGA hats… now it’s time for MYCHGA hearts!

Because when it comes to Cardiovascular Health, there’s no campaign promise more powerful than this one:

👉 “You actually have control.”

Forget the political rallies... this is about rallying your cells, your mitochondria, and your arteries to start working for you again.

So, let’s kick off the MYCHGA movement...

The (Brief) Trump Bit…

"If you caught my last cardiovascular blog... and a lot of people are saying it was a tremendous blog, maybe the best ever written, honestly unbelievable... then you'll remember we dug into ApoB and the incredible damage it can do..."

“Ok, ok, I’ll stop with the Trump stuff now... let’s get to the point!”

This Week: Let’s Get PRACTICAL

Now that we’ve covered why ApoB and LDL particle burden matter, let’s look at what you can actually do to influence them.

The good news?

These markers can be highly responsive to changes in diet, lifestyle, and targeted supplementation.

In fact, many of the most effective strategies are simple, sustainable shifts that work together to:

• reduce inflammation

• lower LDL particles

• support liver function

• and improve metabolic health

Below ⬇️ is a breakdown of key evidence-based interventions that consistently help bring LDL and ApoB into a healthier range.

These are the same foundations I use with clients and in my own protocols.

Diet: Rebuilding the Nutritional Infrastructure

Drain the swamp of inflammatory fats

Not all fats are created equal.

Refined vegetable oils and processed foods can inflame the arterial lining.
The right fats, however, can do the opposite.

Focus on:
✅ Monounsaturated fats — olive oil, avocados, almonds, walnuts
✅ Omega-3s (EPA/DHA) — wild salmon, sardines, mackerel, or a good-quality fish oil

These support healthy triglyceride levels, reduce small dense LDL particles, and calm inflammation — all major wins for your cardiovascular system.

Increase your soluble fibre

Soluble fibres act like a sponge for cholesterol, binding to bile acids so they can be excreted rather than recycled.

They also feed beneficial gut bacteria that influence lipid metabolism — and yes, your gut and heart are more connected than most people realise.

Add foods like:

• Oats and barley

• Apples, pears, and berries

• Okra, aubergine, and beans

• Psyllium husk (a simple daily add-in that works wonders)

Stabilise your blood sugar

Elevated triglycerides are often a reflection of unstable blood sugar — not excess dietary fat.

To keep things steady:

• Build meals around protein + fibre + healthy fats

• Avoid caffeine on an empty stomach

• Space meals evenly and reduce constant snacking

• Prioritise whole, unprocessed carbs

Better glucose control means lower insulin demand, fewer triglycerides, and less strain on your arteries.

Lifestyle: Reforming the System

Move with consistency — not punishment

Cardiovascular health isn’t built through extremes; it’s built through rhythm and regularity.

Aim for:

• Zone-2 cardio (brisk walking, cycling, jogging) most days

• Resistance training 2–3 times per week to improve insulin sensitivity

• Light movement after meals — even 10 minutes makes a difference

Movement helps clear circulating triglycerides and improves how your body handles glucose and lipids.

Repair the basics: sleep & stress

Poor sleep and chronic stress raise cortisol, which in turn drives up:

• blood sugar

• triglycerides

• blood pressure

You can’t out-supplement your way around this one.

Start with simple steps:

• A consistent bedtime

• A tech-free wind-down routine

• Breathing or mindfulness before bed

• Actual downtime — not just “scroll-time”

Supplementation: The Supplement Cabinet

Supplements don’t replace lifestyle, but they can amplify results when chosen strategically — especially for LDL, ApoB, inflammation, and metabolic health.

Here’s a breakdown of the ones I use in clinic, what each does, and why they matter.

Red Yeast Rice + CoQ10

What it does

Red yeast rice contains monacolin K, a naturally occurring compound that works similarly to statins by reducing cholesterol production in the liver.

Why it helps

• Lowers LDL cholesterol

• Supports reductions in ApoB (by lowering LDL particle number)

• Improves overall lipid balance

Why pair it with CoQ10

Monacolin K can reduce CoQ10 levels, so supplementing helps maintain mitochondrial energy and healthy heart function.

CoQ10 also supports LDL quality and reduces oxidative stress.

In short:
➡️ A highly effective option for supporting healthier LDL and ApoB levels.

Omega-3s (EPA & DHA)

What they do

Omega-3s help reduce triglyceride levels and improve lipid particle quality.

How they work

• Reduce liver production of triglycerides

• Increase clearance of triglyceride-rich lipoproteins

• Lower cardiovascular inflammation

• Support a shift toward larger, less atherogenic LDL particles

In short:
➡️ Excellent for lowering triglycerides and improving overall lipid balance.

Niacin (Niacitol)

What it does

Niacin plays a unique role in lowering ApoCIII, a protein that disrupts triglyceride metabolism and increases cardiovascular risk.

Why it matters

High ApoCIII → higher triglycerides → more LDL particles (higher ApoB)

Niacin helps by:

• Lowering ApoCIII

• Supporting triglyceride reduction

• Improving HDL and LDL particle dynamics

In short:
➡️ A strategic tool for high triglycerides or elevated ApoCIII.

Magnesium

What it does

Magnesium supports mitochondrial energy, glucose regulation, muscle relaxation, and lipid metabolism.

Relevant benefits

• Improves insulin sensitivity

• Reduces systemic inflammation

• Supports healthy heart rhythm

• Influences HDL and triglyceride balance

In short:
➡️ A foundational mineral for metabolic health and cardiovascular resilience.

N-Acetyl Cysteine (NAC)

What it does

NAC increases glutathione, the body’s master antioxidant, and supports detoxification.

Why it helps

• Reduces oxidative stress (which oxidises LDL)

• Supports endothelial (arterial) function

• Improves metabolic markers

• Helps reduce inflammation-driven lipid changes

In short:
➡️ Excellent for oxidative stress and metabolic support.

Curcumin (optional addition)

Cardiovascular benefits

• Reduces vascular inflammation

• Supports endothelial function

• Helps protect against oxidative damage

Gut benefits

• Calms inflammatory cytokines

• Supports intestinal barrier

• Supports pancreatic function

In short:
➡️ A versatile anti-inflammatory for both heart and gut health.

Empowerment!

Most cardiovascular risk isn’t down to luck — it’s driven by factors you can change and track.

When you measure the markers that matter, you can see exactly how your:

• diet

• lifestyle

• supplements

…are shaping your long-term cardiovascular future.

If you want to understand your numbers and use them to…

👉 Make Your Cardiovascular Health Great Again…

When to Seek Support

If you’re noticing rising cholesterol, stubborn triglycerides, family history concerns, or you’ve recently been told your ApoB is high - don’t ignore it.
These aren’t random numbers on a report; they’re early warning signs that your cardiovascular system may be under strain.

And the good news?

They may be highly responsive when you know what to target.

If you’d like to understand what’s really driving your results and create a clear, personalised plan to improve your markers through diet, lifestyle, and strategic supplementation — you can Book a Free Discovery Call.

We’ll discuss your numbers, your risks, and the most effective steps to start making your cardiovascular health great again from the inside out.