A high Lp(a) level is primarily genetic and remains stable throughout life. Still, a healthy lifestyle can significantly reduce the impact of this genetic risk on your heart and blood vessels. Healthy daily habits can protect your blood vessels, reduce inflammation, and significantly lower the risk of cardiovascular disease. On this page, you’ll learn how nutrition, exercise, sleep, and stress management work together to support a stronger and healthier heart.
Nutrition for a stronger heart
What you eat has a direct impact on your cholesterol, blood pressure, and blood sugar – three key factors when your Lp(a) level is elevated.
Key guidelines:
- Follow a Mediterranean-style diet rich in vegetables, fruits, whole grains, legumes, nuts, and olive oil.
- Eat fatty fish such as salmon, mackerel, or herring at least once or twice a week.
- Limit saturated fats (found in red meat, butter, and full-fat dairy) and replace them with unsaturated fats from sources like olive oil, nuts, and avocado.
- Avoid trans fats and heavily processed foods. Trans fats are often found in snacks, cookies, pastries, fried foods, and ready-made meals. They raise LDL (“bad”) cholesterol and lower HDL (“good”) cholesterol.
- Reduce salt and added sugars.
- Stay hydrated by drinking enough water, and consume alcohol in moderation.
Sleep, stress, and recovery
Getting enough sleep and managing stress are just as important as healthy eating and regular exercise. Chronic stress and sleep deprivation can increase blood pressure, disrupt metabolism, and place extra strain on your heart.
Practical tips:
- Aim for 7 to 8 hours of sleep per night.
- Keep consistent sleep and wake times to support your body’s natural rhythm.
- Limit screen use in the hour before bedtime to improve sleep quality.
- Make time to relax and unwind, for example through walking, meditation, breathing exercises, or spending time in nature.
- Schedule regular recovery moments after busy or stressful periods.
Sleep, stress and recovery
Lifestyle and medical treatment work hand in hand. A healthy lifestyle is the foundation of any treatment for elevated Lp(a). It reduces the risk of cardiovascular disease and enhances the effectiveness of medication. Healthy habits help lower LDL cholesterol, blood pressure, and blood sugar levels. Medications such as statins or PCSK9 inhibitors are most effective when combined with supportive lifestyle choices. Together with your doctor, you can create a personalized plan that combines lifestyle improvements with medical care. Lifestyle is not a replacement for treatment, but it is the strongest foundation for success.
Discuss it with your doctor
Would you like to know which lifestyle adjustments are most effective for your situation? Talk to your doctor or specialist about how nutrition, exercise, sleep, and medication can best be combined to protect your heart.
Sources
Scientific sources and medical references. The information on this page about lifestyle, nutrition, physical activity, sleep, stress, and heart health—particularly in relation to reducing cardiovascular risk—is based on the following guidelines and publications:
Netherlands Nutrition Centre (Voedingscentrum) – The Dutch Food Guide (Schijf van Vijf)
National dietary guidelines promoting a healthy eating pattern to reduce cardiovascular risk.
https://www.voedingscentrum.nl/nl/gezond-eten-met-de-schijf-van-vijf.aspx
Dutch Heart Foundation (Hartstichting) – Healthy eating for your heart
Dutch guidelines and advice on dietary patterns that help prevent heart and vascular disease.
https://www.hartstichting.nl/gezond-leven/gezond-eten
National Institute for Public Health and the Environment (RIVM) – Physical activity guidelines for adults
Official guidelines on physical activity to support cardiovascular health and reduce health risks.
https://www.rivm.nl/beweegrichtlijnen
Dutch Heart Foundation (Hartstichting) – Stress and heart health
Information on the impact of stress and lifestyle factors on heart and vascular disease.
https://www.hartstichting.nl/gezond-leven/stress
Dutch College of General Practitioners (NHG) – Guideline on sleep problems
Practical guidance on sleep, health, and their relationship with cardiovascular risk factors.
https://richtlijnen.nhg.org/standaarden/slaapproblemen
World Health Organization (WHO) – Cardiovascular disease and lifestyle
International guidelines and overviews of lifestyle factors (nutrition, physical activity, sleep, and stress) in the prevention of cardiovascular disease.
https://www.who.int/news-room/fact-sheets/detail/cardiovascular-diseases-(cvds)
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