It's Valentine's Day on Monday so this week's blog is dedicated to keeping our hearts healthy.
Having high levels of 'bad' cholesterol in the blood is one of the risk factors associated with Coronary Heart Disease. So too are a family history of heart disease, smoking, being overweight, high blood pressure and a lack of physical activity. If you have one or more of these risk factors you may want to consult your GP to consider the options or begin making lifestyle changes today.
Eating for a healthier heart
Wholegrain goodness - cereals such as the Nestle brand or wholegrain oats contain the whole grain meaning they contain all the goodness. Opt for wholegrain bread and pasta rather than refined white alternatives.
Unprocessed carbohydrates - potatoes, lentils, beans, quinoa and basmati rice are all examples of unprocessed carbohydrates. These natural foods give you energy without the added junk of an energy drink or chocolate bar. Meals should be based around unprocessed carbohydrates to help maintain blood sugar levels and provide a substantial source of energy.
Fruit and vegetables contain antioxidants that help defend against the damage of free radicals in the body. Free radicals come from pollution, smoking and eating junk food so you can help by avoiding those substances. Aim for 5 portions of fruit and veg per day and a range of different colours to help provide a range of goodness.
Oily fish such as salmon, mackerel or tuna are good sources of omega 3 fatty acids that are essential to the body. These healthy unsaturated fats can also be taken in tablet form. Aim for 3 portions of oily fish a week. Try serving grilled salmon with steamed vegetables and new potatoes for a simple evening meal.
Cut down on fat - especially saturated fat found in butter, cheese, fatty meats, biscuits, cakes and pastries. Instead opt for reduced fat dairy (check ingredients to ensure a substitute ingredient isn't added) and lean meat such as turkey or chicken.
Cut down on salt - too much salt can result in high blood pressure (one of the risk factors of heart disease) so try not to use too much whilst cooking or adding at the table. We all need some sodium in our diets, however, it is surprising how much salt is already contained in foods we buy so be sure to check the labels on food. Salt intake should be no more than 6g per day (equivalent to 2.4g of sodium). Instead of salt try adding spices for extra flavour.
Other things to think about
- Quit smoking
- Drink alcohol in moderation
- Be more active
- Check your Body Mass Index (BMI) - weight in kg divided by height in meter square
If you would like more advice on how onesixeight: fitness can help keep you and your heart healthy, use the contact us form and we shall be more than happy to answer any questions. onesixeight: fitness can prepare a personalised and specific healthy heart nutritional plan and exercise programme for anyone who is looking to make long-term changes to their personal wellbeing. Both services are offered to clients not just local to Loughborough or Leicestershire but also online across the UK.