When we hear about the variety of problems that our hearts can suffer from, the natural sensation of chest-sagging can be a little too fierce for comfort. The worst – or so we are told – is that of cardiovascular disease (CVD), which is a combination of bad diet and poor exercise. As you get older, nature decides to add a little more to the blow by adding some extra wear and tear around your heart, letting fat and cholesterol seep in at a moment’s notice.
It isn’t a hopeless case, however. Fat can be burned and cholesterol can be maintained. It’s just a matter of maintaining the habit.
So, what are the factors that can be changed or altered? Here are some examples:
- Cigarette smoking
- Increased levels of LDL cholesterol
- High triglycerides (caused by the build up of fats derived from foods eaten or made in the body from other energy sources)
- Low HDL cholesterol
- Being overweight
- Large waist circumference (being ‘apple-shaped’)
- High blood pressure
- Inactivity
- Diabetes
Whilst these are not directly associated with CVD, it is worth considering should you feel that you are at risk. In terms of diabetes and weight, changing your diet may also have a part to play in looking after your health:
- Reducing fat in your diet, especially saturated and trans-fats.
- Eating more fruit and vegetables, whole grain food and soluble fibre.
- Drinking alcohol in moderation.
- Reducing salt to maintain a lower blood pressure.
In terms of fat in your diet, you do need to have some fat and cholesterol present in your body, but nothing that is particularly substantial; there is a strong link between high cholesterol and heart disease. If you are concerned about your cholesterol level, consult your GP.
Note however, that women should consume no more than 70g total fat and 20g saturated fat, whilst men should aim to consume no more than 95g total fat and 30g saturated fat.
To maintain a healthy amount of fat, consume products that have Omega-3 oils, such as fish and plant oils.
Also:
- Limit the amount of butter and spreads that you use.
- Choose lean cuts of meat or trim fat off.
- Grill, bake or steam food rather than frying.
- Swap saturated fats such as butter for unsaturated oils such as sunflower, rapeseed or olive oil.
- Limit your intake of trans-fats from processed food – better still, avoid it altogether. If you don’t know what goes into it, don’t eat it.
- Eat at least two portions of fish a week, one of which should be an oil rich variety.
Having a plentiful mixture of whole grain, fibre, soya, fruits and vegetables will help to bolster your system (and especially, your heart). By having a good diet and avoiding the conventions of fried food and excessive alcohol, you and your body can benefit from a healthy, happy lifestyle.
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