Losing Weight for a Healthy Heart
Following your weight loss goals is excellent news for your heart.
Coronary Heart Disease
Coronary heart disease (CHD) is the single most common cause of
death in the UK†. CHD is caused by atherosclerosis - the furring up and narrowing of the
small arteries that supply blood to the heart. When the flow of blood to the heart is restricted this causes pain
- "angina". If a blood clot forms within the narrowed
arteries it can block the flow of blood to the heart and cause a heart
attack.
Obesity and Heart Disease
The risk of CHD is increased by an unhealthy diet, high cholesterol
levels (mainly caused by too much fat in the diet) and obesity
(particularly where excess weight is stored around the waist).
Being overweight can also contribute to high blood pressure
(hypertension) which increases your risk of CHD.
Losing Weight Good for Your Heart
Losing weight / maintaining a healthy weight will help protect you
from heart disease.
Research has also shown that many overweight people with angina, raised
blood cholesterol and high blood pressure found their conditions
improved even after losing just some of their excess weight.
Benefits of Healthy Balanced Diet
It is estimated that up to 30% of deaths from CHD are due to
unhealthy diets†. Eating a healthy balanced
diet will help look after your heart. Aim to:
- Increase your fruit and vegetable intake.
- Reduce your fat intake.
- Increase your intake of wholegrain foods, such as breads,
cereals, rice.
- Reduce your salt intake.
- Increase your intake of oily fish.
Following the Weight Loss Resources' recommended nutrition profile
- 55% carbs; 15% protein; 30% fat - will ensure your body gets the
right amount of vitamins and minerals and energy levels to keep
everything in working order.
The Good Guys
-- Fruit and Vegetables
Fruit and vegetables help to prevent the development of atherosclerosis.
They are also
low in calories and a good source of antioxidants. Aim to eat the
recommended 5 or more portions a day.
-- Wholegrain Foods
Studies have shown that wholegrain foods in the diet can help
reduce the risk of heart diseases. Choose wholegrain breakfast
cereals, wholemeal bread and wholegrain varieties of pasta and rice.
-- Oily Fish
Oily fish supplies a good supply of the heart healthy Omega 3 fats.
Aim to eat oily fish, such as salmon or mackerel, at least once a
week.
The Bad Guys
-- Saturated Fats
You total intake of fat should be no more than 30% with no more than 10%
from saturated fats. Check labels and choose items with the lowest amount of
saturated fat grams. Try to limit your intake of high fat foods such
as butter, creamy sauces, fried/deep fried/battered foods, pastries,
cakes, biscuits and red meat.
-- Salt
There are no calories in salt but this doesn't mean you should use
it with abandon. Too much salt in your diet is linked with high blood
pressure, heart disease and strokes. Daily intake should be no more
than 6g. Flavour foods with herbs, spices
and pepper. Don't add salt at the table without first tasting your
food. Watch out for hidden salt in pre-cooked/pre-packed meals - avoid
monosodium glutamate where possible.
Physical Activity Good for Heart
For a healthy heart you need to exercise regularly. Try to be
active as much as possible. When exercising for maximum health
benefits you need to exercise until you are slightly out of breath but
still able to talk and build up a sweat!
Useful Website
Visit the British
Heart Foundation for more information about eating a
healthy, balanced, diet that's good for your heart. You can also order
their free publication* "So
You Want to Lose Weight... for Good" - an A4
colour booklet containing advice on how to lose weight and guidelines
for healthy eating.
*Note: A donation is suggested to help cover the additional costs
involved in producing the booklet. Donations will help towards the
work of the BHF
†BHF Coronary heart disease
statistics at www.heartstats.org.
|
