According to ‘Croi’, approximately 9,000 people die each year from cardiovascular disease – including coronary heart disease, stroke and other circulatory diseases with weight playing a major contributing factor in heart and circulatory diseases.
Slimming World’s consultants shares seven ways to keep your heart healthy and reduce your risk of developing heart disease.
“Losing weight and maintaining a healthy weight can significantly reduce the risk of developing heart disease and can also help reduce high blood pressure and high cholesterol, which are both associated with increased risk. Eating more healthily and getting more active are known to improve heart health yet we know changing habits that have formed over years - sometimes decades - takes time. The in-depth support and encouragement shared at our weekly Slimming World groups is what helps our members to make long term behaviour changes.
“Our programme is built on a deep understanding of how people with a weight problem feel, coupled with a healthy eating plan based on the science of energy density and satiety — a powerful combination,” Pauline Bliss, who hosts the Slimming World group in St Kieran’s Community Centre, Athlone, states.
“Tackle your weight. Being a healthy weight is one of the key things you can do to support your heart health, and even a small change can make a big difference. Losing just 5% of your body weight can reduce the risk of heart disease and could play a significant role in preventing treatable heart conditions. Also, limit your salt intake. Eating too much salt can increase the risk of high blood pressure, which in turn is a risk factor for heart disease. Ready meals and sauces are often high in added salt, whereas cooking from scratch puts you in control and can help to reduce salt intake. Check salt levels on labels – adults are recommended to limit their daily salt intake to no more than 6g a day,” Carol Doran Joyce, who hosts the group in Ballybay Community Hall, Kiltoom, adds.
“Cut down on fat. High intakes of saturated fat (for example fatty meats, butter, cakes, pastries ) can lead to high cholesterol levels and weight gain. You can limit this type of fat by eating fewer foods high in saturated fat, and choosing lean meat, such as 5% fat mince, trimming the fat off bacon and other fatty cuts of meat, and taking off any skin on poultry. Some foods such as avocado, olive oil and nuts contain healthier fats, however it’s still advisable to eat these in small amounts. Fill up on fibre. Support a healthy heart by choosing plenty of fruit and vegetables (skin on for extra fibre! ) and higher fibre starchy carbs such as skin-on potatoes, wholewheat pasta and brown rice.
“As well as keeping our digestive systems working well, fibre can help with satisfying our appetite (helping with weight management ), plus some fibre-containing foods are particularly good for our cholesterol levels, such as oats, beans, peas and lentils,” Sinead Morris, who hosts the groups in The Shamrock Lodge Hotel, Athlone, comments.
“Eat fish twice a week. White fish such as hake, cod or haddock are a really lean source of protein while oily fish like sardines, mackerel and salmon provide protein and are a great source of heart healthy omega-3 fatty acids. Omega 3 has been linked to a lower risk of heart disease, through helping to prevent blood clots, improve blood circulation, lower blood pressure and reduce triglycerides (a type of fat in the blood ).
“Aim for a portion each of white and oily fish a week as part of a balanced diet to support heart health. Get active! A lower risk of high cholesterol, high blood pressure, type 2 diabetes, and heart disease are just a few of the benefits which come with moving more and sitting less. Getting active in any way you fancy is beneficial, so whether you get outdoors for a walk or cycle, pop to the gym for a swim or exercise class or keep on top of the housework or gardening at home (it all counts! ), you’ll be helping to keep your heart healthy. And last, but not least, stop smoking. Cutting down, quitting or not being a smoker at all can help reduce the risk of heart disease,” Yvonne Briscoe, who hosts the groups in The Shearwater Hotel, Ballinasloe, concludes.
