Improve Your Labs, Protect Your Future
High cholesterol, triglycerides and blood pressure?
A reader recently shared the results of her annual bloodwork (triglycerides, cholesterol & blood pressure), and the news stopped her in her tracks!
Her doctor’s message was clear and serious:
👉 Without lifestyle changes, her risk for heart disease and stroke would continue to rise in the years ahead.
Discouraging? Absolutely!
But also clarifying.
She made a powerful decision: getting her lab numbers under control became her #1 health priority for 2026.
In today’s issue, we’ll walk through three foundational pillars that will support her and YOU in improving blood lipides, cholesterol, and blood pressure.
Because this isn’t just about number on a lab report.
This is about protecting your healthspan—the years you get to live strong, capable and free from preventable chronic disease.
Why This Matters
Heart disease is the leading cause of death for women in the United States. Most women over the age of 40 have at least one risk factor for heart disease and sadly, research is showing that more and more women under 40 do as well. Common risk factors include hypertension (high blood pressure) and unhealthy cholesterol levels (specifically high LDL and Triglycerides). The encouraging news is that many of these risk factors are strongly influenced by lifestyle choices.
FITNESS SIMPLIFIED
To experience weight loss and a better body composition as a woman in midlife, it’s NOT as simple as “eat less & move more”.
Fitness Tip to Help Your Heart
Be Active - Daily
In midlife, daily movement isn’t optional — its essential!
Not perfection. Not marathon workouts.
Just consistent, intentional activity.
Even if it’s broken into short bouts, your heart still reaps powerful benefits.
Research shows that over 326,000 deaths or 9.9% deaths among U.S. adults ages 40-69 are attributed to inadequate physical activity.
Daily physical activity helps reduce coronary heart disease risk by:
❤️ Lowering blood pressure and triglycerides
❤️ Raising HDL, the “good” cholesterol
❤️ Supporting healthy body weight and body composition
❤️ Improving blood sugar and insulin regulation
❤️ Reducing chronic inflammation
To get the full payoff, we must train both our muscles AND our heart!
The most effective approach?
A smart combination of strength training and cardio.
Try the moves in this video to get your heart pumping and your muscles moving!
Joint-Friendly Cardio for a Stronger Heart
- Total body extensions (30 sec): Reach arms down into a big squat, then extend arms above head as you stand powerfully, focusing on good balance and control.
- Lateral skater hops (30 sec): Leap side to side, briefly pausing to ensure you "stick" the landing and your leg feels strong and stable. If leap is challenging, do a big step.
- In-N-Out squats (30 sec): Start with your feet together, then pop feet out as you drop down into a squat, then quickly pop back up. If the hop is too hard, you can do these by stepping out into the squat.
Extra Tip: Do each exercise for 30 seconds with a brief rest at the end of the circuit. Repeat for a few rounds. You’ll feel your heart pumping hard…this is a good thing! It means it’s working and getting stronger!
Did You Know...
- A study published in the Journal of the American College of Cardiology found that even small amounts of varied cardiovascular exercise significantly improve heart health and longevity.
- The best bet for the healthiest heart is to mix up your training! Do a combination of steady state cardio (e.g. a long brisk walk) and interval training with short bursts of high effort followed by recovery (e.g. strength training circuits).
- A normal resting heart rate for adults ranges from 60-100 beats per minute. Generally, a lower heart rate (at rest) implies more efficient heart function and better overall cardiovascular fitness. For example, a well-trained athlete might have a normal resting heart rate close to 40 beats per minute.
NUTRITION SIMPLIFIED
Daily physical activity AND solid nutrition (the second pillar) are the powerhouse duo to help your heart function at its best!
Fiber may just be the missing piece you need to boost your efforts.
Nutrition Tip to Help Your Heart
Eat More Fiber
Fiber is extremely helpful for improving your health biomarkers and the results of your next blood test.
Soluble fiber can reduce the absorption of cholesterol into your bloodstream.
But sadly, you’re probably not getting enough.
On average most U.S. adults only consume about 15 grams of fiber daily, while the ➡️ optimal level is 25 g for women.
Build up your fiber intake slowly, and (ahem) reduce GI discomfort by prioritizing:
✔️ leafy greens, broccoli, cauliflower, carrots, avocado
✔️ fruits such as apples, bananas, oranges, pears, grapes, berries & prunes
✔️ beans, split peas and lentils
✔️ whole grains such as oatmeal, brown rice, quinoa
Never tried quinoa or already love it? Try this recipe and win over your family this week!
Chili Rubbed Salmon with Avocado Tomato Salsa
More ideas to Boost Daily Fiber:
- Add avocado toast to your PRO’s-filled (PROtein & PROduce) breakfast scramble
- Try passion fruit—highest fiber per serving or other high fiber options such as guava, raspberries, blackberries, avocado, pomegranate seeds, persimmon
- Eat the skin—apple and pear skins are rich in fiber
MINDSET SIMPLIFIED
Our third and final pillar is to prioritize your sleep.
Poor sleep significantly increases risk of heart disease.
Studies show that women who get less than 6 hours of sleep on average have a 20% higher risk of heart disease.
It’s time to get more and better sleep ladies!
The best place to start if you fall in the category of too little quality sleep is:
✔️ Start by going to bed 15 minutes earlier
✔️ Create a consistent bedtime routine
✔️ Avoid screens, caffeine, heavy meals & alcohol before bed
More quality sleep benefits you and everyone in your family.
Mindset Tip to Help Your Heart
Get 7-8 Hours of Sleep Nightly
THE TAKEAWAY
You don’t need an extreme or complicated plan to improve your next blood panel—just consistent attention to the basics. It’s not only about living longer, but about living better. The goal is healthspan: more years feeling strong, energized, and free from preventable chronic disease.
- Be Active - Daily
- Eat More Fiber
- Get 7-8 Hours of Sleep Nightly
ADDITIONAL RESOURCES
Self Care Simplified podcast
HACK MY AGE PODCAST Midlife Back Pain Relief: What Actually Works and What's Just Hype With Megan Dahlman
SELF CARE SIMPLIFIED PODCAST 434. How to Strengthen Your Heart—One Habit at a Time
SELF CARE SIMPLIFIED PODCAST 433. Specific Eating Habits to Reduce Cholesterol
SPECIAL RESOURCE
Workout alongside me as we get our hearts pumping in this 15-minute beginner-friendly routine. Your muscles, joints AND heart will thank you after this one!
15 MIN BEGINNER METABOLIC WORKOUT (NO EQUIPMENT)
Until next week... Be strong
