❤️ Heart Health & Cholesterol Nutritionist — NZ
Lower your cholesterol. Protect your heart.
Whether you’ve had a concerning blood test, a cardiovascular diagnosis, or a family history that’s got you thinking ahead — what you eat is one of the most powerful tools you have. The evidence on diet and heart health is among the strongest in nutritional science.
● Free 15-minute discovery call ● Online (NZ-wide) + Auckland in-person ● Works alongside your GP or cardiologist
Understanding your results
What your blood test is actually telling you
Most people leave their GP with a cholesterol result and not much else to go on. Here’s what the key markers mean — and what nutrition can actually do about each one.
LDL
Low-density lipoprotein
Often called “bad” cholesterol — elevated LDL is associated with increased plaque build-up in arteries. The most commonly measured cardiovascular risk marker in NZ.
ApoB
Apolipoprotein B
A protein that coats every atherogenic particle — LDL, VLDL, IDL — in the blood. Many cardiologists now consider ApoB a more accurate risk marker than LDL alone. Not always tested by default; worth requesting.
HDL
High-density lipoprotein
Often called “good” cholesterol — HDL helps remove other forms of cholesterol from the bloodstream. Low HDL is an independent risk factor. The ratio of total cholesterol to HDL is often more meaningful than LDL alone.
Triglycerides
Blood fats / TG
Elevated triglycerides — particularly alongside low HDL — significantly increase cardiovascular risk. Often driven more by refined carbohydrate and alcohol intake than dietary fat, which surprises many people.
Lp(a)
Lipoprotein (a)
A genetically determined risk factor for cardiovascular disease. Less modifiable through diet than other markers — but overall cardiovascular risk can still be meaningfully reduced through the other factors we work on.
hsCRP
High-sensitivity C-reactive protein
A marker of systemic inflammation — now recognised as an independent cardiovascular risk factor. Elevated hsCRP alongside normal cholesterol still indicates meaningful risk. Diet and lifestyle can reduce it significantly.
A standard lipid panel gives you total cholesterol, LDL, HDL, and triglycerides. It’s worth asking your GP about ApoB and hsCRP if cardiovascular risk is a concern — these markers add meaningful information that a basic panel can miss.
Where you might be at
Heart health support at every stage
Cardiovascular nutrition support isn’t just for people who’ve had a heart attack. It’s useful at every stage — from proactive optimisation through to post-event recovery — and the earlier you start, the more you can shift.
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Proactive & preventive
Family history of heart disease, or simply wanting to optimise cardiovascular health before anything shows up on a test.
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Elevated markers
High LDL, ApoB, triglycerides, or hsCRP flagged on a blood test. Your GP has flagged it, or you’ve seen the numbers and want to act.
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On medication
Already taking statins or other cardiovascular medication and wanting nutritional support to optimise outcomes alongside your treatment.
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Post-event recovery
Following a cardiac event — heart attack, stent, bypass — and working alongside your specialist to reduce risk and support recovery through diet.
The evidence
What the research actually says about food and heart health
Heart health nutrition is one of the most well-researched areas in all of medicine — but it’s also one of the most confused in popular culture. Eggs, butter, coconut oil, red meat — the conversation shifts constantly. Here’s what the evidence consistently supports.
The most protective dietary patterns in the research — Mediterranean, plant-rich, whole food diets — share a set of common features. It’s not about one superfood or one thing to avoid. It’s about the overall pattern.
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Oats & barley
Beta-glucan fibre — one of the most evidence-backed LDL-lowering foods
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Legumes
Soluble fibre + plant protein — consistently lower LDL in studies
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Nuts
Almonds and walnuts particularly well-studied for reducing LDL and ApoB
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Olive oil
Monounsaturated fat — replaces saturated fat, raises HDL, reduces inflammation
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Oily fish
Omega-3 fatty acids — particularly effective for reducing triglycerides
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Berries & polyphenols
Reduce oxidative stress and vascular inflammation — key in the overall pattern
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Vegetables & fibre
Variety and volume matter — diversity of plant foods is strongly protective
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Plant sterols
Structurally similar to cholesterol — block absorption in the gut, lower LDL
The research doesn’t support a single magic food — it supports a pattern. Getting the overall diet right matters far more than optimising any one ingredient.
The approach
A comprehensive, evidence-based approach to cardiovascular nutrition
My approach to heart health nutrition goes beyond a cholesterol-lowering food list. It looks at your full metabolic picture — because cardiovascular risk isn’t determined by one marker, and protecting your heart requires addressing the full system.
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Dietary fat quality
The type of fat matters more than the amount. We look at the balance of saturated, monounsaturated, and polyunsaturated fats in your diet — and make targeted adjustments based on your specific markers and the latest evidence, not outdated “low-fat” thinking.
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Fibre as a therapeutic tool
Soluble fibre — from oats, legumes, psyllium, and fruit — binds to cholesterol in the digestive tract and removes it before it enters the bloodstream. Most New Zealanders eat well below the recommended intake. Addressing this alone often moves the numbers meaningfully.
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Triglycerides & refined carbs
Elevated triglycerides are often more about refined carbohydrates and added sugars than dietary fat — a relationship that surprises many people. We address the dietary drivers of high triglycerides specifically, which is a different focus to lowering LDL.
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Inflammation & oxidative stress
Cardiovascular disease is now understood as an inflammatory process as much as a cholesterol problem. An eating pattern rich in polyphenols, omega-3s, and antioxidants addresses both the lipid markers and the underlying inflammatory environment.
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Targeted supplementation
Plant sterols, omega-3 fish oil or algae-based DHA/EPA, red yeast rice (where appropriate), and berberine all have evidence behind them for cardiovascular risk reduction. I’ll give you clear, honest guidance on what’s worth considering for your specific situation in NZ.
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Lifestyle factors that matter
Exercise, stress management, sleep quality, and smoking cessation all independently affect cardiovascular risk. We look at the full picture — because no dietary plan fully compensates for a lifestyle that’s working against it.
Is this right for you?
Who I work with
Heart health nutrition support tends to work well for people who want to take an active, informed role in their cardiovascular health — rather than simply waiting to see what happens next. This tends to be a good fit if you are:
What to expect
What working with me looks like
Cardiovascular nutrition is precise work. We use your actual blood markers as a baseline, track them over time, and build a plan around what the evidence says will move your specific numbers in the right direction.
Free 15-minute discovery call
We talk through your results, your health history, what your GP has advised, and whether working together makes sense. Bring your most recent blood test if you have it — it helps.
In-depth initial consultation
We go through your diet in detail, your full health and family history, lifestyle factors, and your specific lipid markers. I put together a personalised plan — targeted to your numbers and your life — with a clear explanation of what we’re doing and why.
Ongoing support and tracking
We work toward your next blood test as a tangible milestone, adjusting the plan as needed and monitoring progress. For many clients, seeing the markers shift on their results is one of the most motivating moments — and it’s a clear signal to your GP that the approach is working.
★★★★★
I followed Luke’s protocol diligently, and the results speak for themselves. My latest blood tests show significant improvement across the board. I’m finally back to feeling like myself and functioning much better in my daily life.
— Wendy, New Zealand
Common questions
FAQs
Can diet really lower cholesterol and ApoB?
Yes — and the evidence is strong. Research consistently shows that dietary changes — particularly increasing soluble fibre, replacing saturated fat with unsaturated sources, and adopting a plant-rich eating pattern — can meaningfully reduce LDL cholesterol and ApoB. For some people, dietary change alone produces significant improvements; for others it works alongside medication to improve outcomes further.
What foods lower cholesterol in NZ?
Foods with strong evidence for lowering LDL include oats and oat bran (beta-glucan fibre), legumes (lentils, chickpeas, kidney beans), nuts — particularly almonds and walnuts — plant sterols (available in some NZ margarines and as supplements), and soluble fibre sources like psyllium. For triglycerides specifically, reducing refined carbohydrates, added sugars, and alcohol tends to have a greater effect than reducing dietary fat. A nutritionist can help you build these into a practical eating pattern that suits NZ life.
What is ApoB and why does it matter for heart health?
ApoB (apolipoprotein B) is a protein that coats every atherogenic — artery-hardening — particle in the blood, including LDL, VLDL, and IDL. Because it captures all of these particles rather than just LDL, many cardiologists now consider ApoB a more accurate marker of cardiovascular risk than LDL cholesterol alone. It’s not always included in a standard NZ lipid panel, but it’s worth requesting from your GP if cardiovascular risk is a concern. Diet — particularly reducing refined carbohydrates and saturated fat while increasing fibre and plant foods — can lower ApoB meaningfully.
Should I avoid eggs and saturated fat?
This is one of the most contested and misunderstood areas of nutrition. For most people, dietary cholesterol from eggs has a modest effect on LDL compared to the impact of saturated fat overall — and the research on saturated fat is itself more nuanced than “avoid it completely.” The food source matters: full-fat dairy, for example, appears to have different effects to processed meat. My approach is to interpret your specific markers and eating pattern in the context of the current evidence — not apply blanket rules that may not apply to you.
Can I work with you if I’m on statins or other medication?
Absolutely — and many of the people I work with are already on medication. Nutritional support works alongside medication, not against it. In some cases, dietary improvements can meaningfully reduce the medication burden over time — though any changes to medication should always be discussed with your GP. I’m happy to communicate with your prescribing doctor where that’s helpful.
Can I work with you online if I’m not in Auckland?
Yes — all consultations are available online via Zoom for clients anywhere in New Zealand. Online sessions are just as thorough as in-person ones. Auckland in-person is also available if you prefer it.
Ready to take your heart health seriously?
Let’s look at your numbers and build a plan
A free 15-minute discovery call is the clearest first step. Bring your most recent blood test results if you have them — and we’ll go from there.
Online via Google Meet · Auckland in-person available · No commitment required
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