Managing Blood Pressure & Cholesterol in Midlife

A Practical Guide for 35–65+

You go to the GP for a “quick check-up”, and suddenly you’re hearing words like:

“Your blood pressure is a bit high.”
“Your cholesterol is borderline.”
“We’ll keep an eye on that.”

For a lot of people between 35 and 65, this is the first nudge that their heart isn’t as bulletproof as it once felt.

The good news?
Blood pressure and cholesterol are hugely influenced by lifestyle. Medication absolutely has its place, but what you do every day is still the main driver.

In this blog we’ll cover:

• What blood pressure and cholesterol actually are
• Why they tend to rise in midlife
• The key numbers to pay attention to
• Practical steps to bring them down
• Where Heartwise and Livewell fit in

1. What Are We Actually Talking About?

Blood Pressure – “Pressure in the Pipes”

Blood pressure is the force of blood pushing against your artery walls.

• The top number (systolic) = pressure when the heart beats
• The bottom number (diastolic) = pressure when the heart relaxes

When pressure stays high for years, it damages those “pipes” and increases risk of:

• Heart attack
• Stroke
• Kidney problems
• Vascular dementia

You won’t feel high blood pressure. That’s why it’s called the “silent killer.”

Cholesterol – “The Fats in the Blood”

Cholesterol is a fatty substance your body uses to build cells and hormones. You need some. The problem is too much of the wrong type.

• LDL (“bad”) cholesterol – can clog artery walls
• HDL (“good”) cholesterol – helps clear cholesterol away
• Triglycerides – another type of blood fat, strongly influenced by sugar, alcohol, and calories

Long term, unfriendly cholesterol patterns increase the chance of:

• Heart disease
• Stroke
• Peripheral artery disease

Again, you don’t feel it day-to-day. It quietly builds up.

2. Why Do These Go Wrong in Midlife?

From mid-30s onward, a few common factors show up:

• More sitting, less moving – work, driving, screens
• Weight creeping up, especially around the belly
• More stress, less quality sleep
• Diet sliding toward convenience and ultra-processed food
• Hormonal changes (especially menopause)
• Sometimes family history catching up with you

None of this makes you “broken”.
It just means what used to be “fine” in your 20s now has consequences.

3. Know Your Numbers (Stop Guessing)

You don’t need to obsess, but you do need a baseline.

Blood Pressure

Ask your GP:

• “What is my current blood pressure?”
• “Is that in a healthy range for me?”

If they say “borderline” or “a bit high”, don’t shrug it off. That’s your early warning.

At home:

• Consider a home blood pressure monitor
• Sit quietly for 5 minutes, feet flat, arm supported
• Take 2–3 readings and average them
• Track weekly (not every hour)

Cholesterol

Ask for:

• Total cholesterol
• LDL
• HDL
• Triglycerides

Then ask:

• “Is this low, moderate, or high risk for me?”
• “Based on my age and history, what’s our target?”

Numbers without context just create anxiety. You want a plan, not just a printout.

4. Lifestyle Levers That Make the Biggest Difference

You don’t have to change everything. You need to change the right few things, consistently.

A. Move More – Cardio for Blood Pressure & Fats

Aim for:

• 150–180 minutes per week of moderate cardio
  • 30–40 minutes, 5 days/week
  • Or smaller chunks: 10–15 minutes, 2–3 times/day

Good options:

• Brisk walking (you can talk, not sing)
• Treadmill, bike, or cross trainer
• Rowing machine
• Low-impact classes

If you’re very unfit, older, or have heart history:

• Start with 5–10 minute walks, 1–2 times/day
• Effort: 3–4 out of 10 – “could hold a conversation, slightly out of breath”
• Increase time first, then speed later

Cardio helps:

• Lower blood pressure
• Improve HDL (good) cholesterol
• Reduce triglycerides

Heartwise (60+ / cardiac history) and Livewell (35–55) both build this in at the right intensity for your age and health.

B. Strength Training – Underrated Cardio Medicine

Adding muscle improves:

• Blood sugar control
• Insulin sensitivity
• Metabolism
• Blood pressure and cholesterol profiles

Target:

• 2–3 strength sessions per week

Think:

• Squats / sit-to-stands
• Step-ups
• Wall or bench push-ups
• Rows with bands/dumbbells
• Light deadlifts/hinges
• Carries (farmer walks with dumbbells or shopping bags)

We see this all the time:
Clients add consistent strength training → blood pressure and bloods improve → in some cases, GP is able to reduce medication (always their call, not ours).

C. Food: Small Changes, Big Impact

You don’t need a perfect “heart diet”. You need better averages.

Focus on:

1. Fibre
   • Oats, beans, lentils, fruit, veg, whole grains
   • Helps lower LDL and control blood sugar
2. Healthy fats
   • Olive oil, nuts, seeds, avocado, oily fish
   • Support heart health and help HDL
3. Protein
   • At each meal: eggs, fish, poultry, lean meat, Greek yogurt, cottage cheese, beans, lentils
   • Helps fullness, weight control, and muscle maintenance
4. Colour
   • The more colours on your plate (veg/fruit), the more protective nutrients you’re getting.

Reduce:

• Ultra-processed foods – crisps, sweets, pastries, fast food
• Sugary drinks & juices – massive hit to triglycerides and blood sugar
• Excess alcohol – drives up triglycerides and blood pressure
• Heavy salt use – especially from processed meats, ready meals, sauces

You don’t have to ban anything, but ask:

“Is my normal week doing my bloods any favours?”

In Livewell, we usually:

• Keep all foods “allowed”
• Increase protein + veg
• Reduce ultra-processed snacks
• Make weight loss slow and sustainable

This tends to improve bloods as a by-product, not by starving you.

D. Weight Around the Middle

You can be “normal weight” and still have issues, but carrying more around the belly (visceral fat) is a clear risk for:

• High blood pressure
• High triglycerides
• Low HDL
• Insulin resistance

Aiming to lose 5–10% of your body weight (if you’re currently overweight) can significantly improve:

• Blood pressure
• Cholesterol
• Blood sugar

We normally track:

• Waist measurement
• How clothes fit
• Strength, energy, sleep

not just the scale.

E. Alcohol, Smoking & Vaping

Alcohol

Regular drinking, especially in the evening, can:

• Raise blood pressure
• Increase triglycerides
• Disrupt sleep (which then affects appetite and stress)

Basic rules:

• Keep alcohol for planned occasions, not autopilot
• Have alcohol-free weeknights as your default
• Alternate each drink with water

Smoking / Vaping

If you smoke, the single biggest favour you can do for your heart and blood vessels is to quit.

Get support:

• GP / pharmacist
• Nicotine replacement or meds where appropriate
• Coaching / group support if needed

Direction matters. Even reducing while working toward quitting helps.

F. Sleep & Stress – The Hidden Drivers

Sleep

Poor sleep = higher blood pressure + worse appetite control.

Aim:

• 7–9 hours for most adults

Quick wins:

• Finish big meals and alcohol 3 hours before bed
• Screens off 1 hour before
• Keep bedroom dark, cool, quiet

Stress

Chronic stress can:

• Tighten blood vessels
• Increase blood pressure
• Push you to overeat or drink more

You can’t eliminate stress, but you can add release valves:

• Walks (especially in nature)
• Breathing drills (e.g. inhale 4, exhale 6)
• Hobbies, laughter, social time
• Talking things out rather than bottling it up

In Heartwise and Livewell, we ask about stress and sleep because they directly affect your results – and we coach around them, not ignore them.

5. When Medication Is the Right Call

Lifestyle changes are powerful, but sometimes not enough on their own – especially if:

• Readings are consistently high
• There’s a family history of early heart disease or stroke
• You’ve already had a cardiac event
• You have diabetes or significant kidney issues

Medication is not a failure.
Think of it as:

“Support from the inside, while I fix things from the outside.”

Your job:

• Take meds exactly as prescribed
• Do the lifestyle work so that, over time, your risk profile keeps improving
• Review regularly with your GP – sometimes doses can be adjusted based on progress

6. Where Heartwise & Livewell Fit In

You can absolutely start with walking more and tweaking food on your own.

But for many people, structure, coaching, and accountability are what turn good intentions into real change.

Heartwise (typically 60+ / cardiac history / higher risk)

Perfect if you:

• Have had a cardiac event or procedure
• Have diagnosed hypertension or high cholesterol and feel nervous about exercise
• Want safe, coach-led small groups where intensity is controlled

We focus on:

• Gentle, progressive cardio
• Strength and balance
• Education: red flags, breathing, pacing
• Confidence in your own body again

Livewell (roughly 35–55 / prevention & reset)

Perfect if you:

• Have been told you’re “borderline” on BP or cholesterol
• Notice belly weight creeping up and energy dropping
• Want to get ahead of future problems

We focus on:

• 2–3 coach-led small-group sessions per week
• Strength + cardio + mobility
• Simple, sustainable nutrition habits
• Accountability so you stick with it

Final Thoughts

High blood pressure and cholesterol in midlife aren’t a life sentence. They’re a signal.

If you:

• Move more (cardio + strength)
• Eat mostly real food
• Sleep like it matters
• Manage stress as best you can
• Get medical support when needed

…your numbers can move in the right direction, and your risk can drop significantly.

If you want help turning that into a clear, realistic plan – that’s exactly what we do at Healthwise with Heartwise and Livewell.

You don’t have to fix everything at once.
You just have to start.

— Dj O’Dwyer, Healthwise