What to Eat Now for a Healthy Heart

Jane Arlow • March 7, 2021

Did you know that cardiovascular disease causes more than half the deaths in Europe?

That was a cheery little headline, wasn't it?

Well, the good news is that CVD can be prevented through simple lifestyle changes.

You are at risk if you have high blood pressure; high cholesterol; diabetes; are living with obesity or excess weight (BMI >25); or lead a sedentary lifestyle - about 1 in 5 cases of coronary heart disease are due to physical inactivity. Being more physically active can reduce the risk of heart and circulatory disease by 35%.

Now, obviously, the last one is the one that I can personally help you with!

You should aim for at least 150 minutes of physical activity each week or 20-30 minutes each day. Being more physically active can help to:

· Keep blood pressure at a healthy level

· Make us feel more energised

· Improve mood and concentration

· Achieve a healthier body weight

· Improve sleep

Want to move more? Book into a class for free today or email me to find out how I can help you!

And while I am an "informed amateur" on the topic of nutrition, I'm not a qualified dietician or nutritionist. Luckily for me (and you), I have access to people who are!

Diet really does make a difference!

Diet is one of the most important factors in keeping your heart healthy and even small changes to your diet can make a huge impact in minimising your risk for CVD.

A healthy diet including plenty of vegetables, fruits, a variety of wholegrains, plant proteins, lean meats and fish as well as healthy oils, with limited amounts of alcohol and foods high in fat, sugar and salt, can keep your heart healthy.

If you're looking to make some changes to your diet, why not check out my Spring Food Reset guide here

Now, let’s look at some of the good choices that we can make around fats, oils, and salt...

What fats should we avoid or eat?

Let's talk fats!

There are two types: saturated - which are usually sold at room temperature and mostly found in animals; and unsaturated - which are usually liquid at room temperature and mostly found in plant foods.

• Saturated fat is the less healthy type of fat, and is found in:

- butter, ghee and lard;

- coconut and palm oil – although they're from plants, they're high in saturated fat;

- red and processed meat;

- cakes, biscuits and pastries;

- high fat dairy foods (cheese, cream, ice cream, whole milk) .

• Unsaturated fats are the healthier fats, and are divided into 2 groups:

- Monounsaturated fat – found in vegetable (rapeseed, sunflower) and olive oils, avocado;

- Polyunsaturated fat – found in walnuts, chia and flax seeds as well as in their oils, oily fish (salmon, mackerel, herring). Oily fish is a great source of long chain omega-3 essential fats, which are great for a healthy heart and blood pressure.

Key Message: Limit your intake of saturated fat as it can increase the amount of “bad” cholesterol in the blood. Choose unsaturated fat instead of saturated as it is better and can reduce “bad” cholesterol and increase “good” cholesterol in the blood.

How can I reduce the fat content of my diet?

· Swap butter for vegetable or seed oil-based spreads.

· When frying, opt for rapeseed, vegetable, or sunflower oils. Avoid regularly using coconut oil, only use when needed for flavour!

· Choose lean cuts of meat – remove visible fat and skin from poultry.

· Eat more oily fish to benefit from their healthy omega 3 fats.

· Choose reduced fat dairy or cheeses with a strong flavour such as Parmesan so less is needed for the same flavour punch.

· Try baking, steaming or grilling foods instead of frying.

· Try measuring your oil with a teaspoon to control how much you are using.

Is salt bad for me?

While salt is important for maintaining general health, too much salt is not good for heart health and can lead to an increase in blood pressure, which in turn can increase the risk of heart disease.

Adults are recommended to have no more than 5g of salt per day – this is equivalent to approximately 1 teaspoon.

75% of the salt we consume is already found in pre-prepared foods, with 10% being added during cooking or at the table, and 15% occurring naturally within food.

Look out for “hidden salt”, which be found in condiments, sauces, processed meat (e.g. sausages, ham), some breakfast cereals, pastries and cakes.

Foods with salt content of over 1.5g salt per 100g or more than 1.8g per serving are considered as high salt.

Salt is sodium chloride and 1g of salt is equivalent to 400mg of sodium. A food label showing the sodium value (mg) can be converted to salt (g) by dividing by 400. Alternatively, use this salt converter.

How can I eat less salt in my diet?

· Substitute salt in cooking with other flavours including garlic, chilli, dried mixed herbs or spices, black pepper, or a squeeze of lemon juice.

· Choose a low salt stock cube or reduced salt soy sauce when making soups, sauces, stews or stir fries.

· Swap processed meat (bacon, pepperoni, ham, sausages) with white meat (chicken or turkey).

· Instead of choosing salted nuts try making your own seasoning! Try roasting with paprika, turmeric, cayenne pepper or even garlic powder.

· Swap salted crisps for unsalted popcorn.

· Choose tinned fish, vegetables or beans without added salt e.g. choose tuna in spring water instead of brine.

· Prepare your favourite meals in bulk in advance means you can simply place into the freezer and defrost at any time. This is a good alternative to a takeaway but remember to check the label of sauces!

What else should we eat for a healthy heart?

Vitamins and minerals are essential components of a healthy diet. So, we should ensure that we eat foods that contain minerals and compounds such as iron, potassium and nitrates.

Iron: is an important mineral needed to create red blood cells. It helps to carry oxygen around the body. Iron deficiency (the most common nutrient deficiency) can result in anaemia.

Animal-based sources of iron include: Red meat (beef, lamb and pork) & Liver (but avoid during pregnancy).

Plant-based sources of iron include: Pulses and legumes (beans, peas and lentils) Nuts and seeds, Tofu, dark leafy green vegetables (broccoli and cabbage), dried fruit such as apricots, figs, dates and fortified breakfast cereals (check the label for salt/sodium content).

Interesting factoid - spinach is not richer in iron than other vegetables! The original researchers put the decimal point in the wrong place.

Plant-based sources of iron are less efficiently absorbed compared to animal-based, however combining plant-based sources of iron with sources of vitamin C can help to increase iron absorption. Drinking tea and coffee at mealtimes can also minimise iron absorption, so it’s best to have these between meals instead.

Potassium: Potassium helps the heart muscle to function. A diet high in potassium but low in sodium (salt) can help reduce blood pressure and decrease risk of heart disease.

Foods rich in potassium are fruits and vegetables like bananas, avocado, broccoli, brussels sprouts, potatoes and sweet potatoes, legumes like soybeans, black beans, lentils, nuts and seeds, fish and poultry.

Nitrates: Many vegetables are also rich in nitrates. Nitrates from vegetables can help blood vessels to relax, improving blood flow and helping to reduce blood pressure. Vegetables naturally rich in nitrates include beetroot, green leafy vegetables (spinach, kale, rocket, lettuce), celery and radishes.

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October's Breast Cancer Awareness Month and if you haven't done it recently, please let this be the nudge you need to give them a good feel up. Here 's a link to the NHS website below showing how to perform your check and what to look for. If you're one of my gentlemen readers, please don't think this doesn't apply to you. It does. Men can still get breast cancer. And if you find something that doesn't seem right, please contact your GP as soon as possible. 80-90% of lumps are likely to be benign, but for the small percentage of those that aren't, early detection and treatment are your best chances of having successful treatment and being around to annoy friends and family for a long time. Don't skip your mammogram I know having mammograms is really uncomfortable. But this is one of the best ways to check for cancers that aren't otherwise easily spotted. So if you get invited, please go. (And don't skip your smear test either!!!) Know your risk factors 1 in 7 women will get breast cancer in their lifetime. Here are some of the risk factors: - Age : older women are more likely to get breast cancer than younger women and age is the highest risk factor. - Genetics : Breast cancer risk is higher if you have first-degree relatives who've had it (although 85% of women with a relative with breast cancer WON'T get it). - Breast density (relates to the percentage of non-fatty tissue): the risk is highest for those with the most dense tissue. You can ask your radiographer to tell you whether you have dense tissue at your mammogram. - Lifestyle factors: These include having overweight or obesity, alcohol consumption, tobacco use and insufficient physical activity. - Exposure to endocrine disrupting chemicals: These "forever" chemicals, such as pthalates and parabens, show up in makeup and toiletries. Risk doesn't normally come from one exposure to one chemical, but from prolonged exposure to many different chemicals over a long period of time. You can read more about the risks here It's worth noting that even if you get a diagnosis, it's unlikely you'll ever know if there was "one thing" that caused it. What happens if you get a diagnosis of breast cancer? I am in no way competent to comment on the treatment plan your medical team recommend for you. Everyone I know who's had breast cancer has had a different treatment plan, depending on: the stage of cancer; whether it had spread further; whether it was hormone-receptive; whether it was due to genetic mutation; and the age of the woman. I do know that for all of us, it was a really scary time. You should be given access to resources outside of the surgical and oncology team, often via a Macmillan nurse, who can answer questions on topics from your treatment and reactions, to claiming for extra benefits. They're also great if you're not sure what questions to ask. While you're in the heat of the panic, it can be difficult to think clearly about what you need to know. Using "what should I be asking that I'm not?" is super helpful. Keep moving after your diagnosis, during and after treatment The one thing I can advise you on with all confidence, is to keep moving. Exercise is safe, possible and helpful for individuals with breast cancer, throughout the treatment cycle. In fact, international guidelines say you should try to get back to your normal activities as soon as possible. Exercise can help reduce the risk of cancer coming back; and may stop stage 1 cancers from growing further; and can also reduce treatment side effects like tiredness, cognitive impairment or lympoedema. Yes, you may need to dial back your usual activities if treatment leaves you feeling exhausted. But whenever you can, please aim for 150 minutes of exercise in every week. Many forms of treatment also lead to a higher osteoporosis risk, so please also do resistance-based and/or some impact-based exercise every week. I'd also recommend paying attention to shoulder mobility. Scar tissue and "guarding" of surgery sites can reduce your range of movement a lot. Check in with your medical team to confirm if there's any specific movements you should avoid during your treatment plan, and when you'll be signed off to go back to them. One last piece of advice someone else gave me... When you tell people you have cancer, a lot of them will have an opinion on your treatment plan. Especially if they're of the "my friend cured their cancer by just eating this one thing.." type. Unless this person is an oncologist, you can safely ignore them! So, what are you still doing reading this? Go off and give yourself a fondle!