Heart disease causes more than one in five male and one in six female deaths in the UK,
and excess weight is a major factor that puts the heart at risk.
Our arteries naturally start to harden and fur up as we get older – a process known as
atherosclerosis – and this can be hastened by a number of factors, including an unhealthy
diet, lack of exercise and smoking. In addition, heart disease is linked with conditions such as
high blood pressure, raised cholesterol levels and diabetes – also related to being overweight.
Atherosclerosis reduces the amount of oxygen-rich blood reaching your heart and can lead to
heart pain (angina) or even a heart attack. But there are lifestyle changes you can make that
reduce your risk.
Becoming a healthy weight
The risk of coronorary heart disease (CHD) is doubled in someone who is overweight and
nearly quadrupled in someone who is obese. Getting down to a healthy weight range can
reduce your risk of a heart attack, and losing just 10% of your body weight starts to bring
fabulous health benefits and can significantly reduce blood pressure, blood cholesterol and
risk of heart disease. Joining Slimming World is a wonderful first step towards achieving a
healthy weight and reducing that risk.
Eating for a healthier heart
It is estimated that up to 30% of heart attacks from CHD are due to unhealthy diets, with too
much fat and not enough starchy foods or fruit and vegetables. The average adult needs to
reduce their fat intake, but this doesn’t mean cutting out all fats; some are actually beneficial
to your heart and cholesterol level. Overall, fat needs to be reduced and saturated fat reduced
by around one quarter in most of the population.
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Preparing food in the low-fat ways that Food Optimising recommends, and trimming
fat off meat, ensures that you are naturally limiting your fat intake.
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Oily fish, such as fresh tuna, pilchards, sardines, salmon, kippers and mackerel, can
thin the blood, lower blood pressure and reduce the risk of a fatal heart attack by one
third – aim to eat 2 portions of fish a week, one of which should be oily. Oily fish is a
Protein-rich Free Food that's packed with filling power, helping you stay fuller for
longer.
Fruit and vegetables
Fruit and vegetables have important vitamins, minerals and antioxidants that reduce the risk
of heart-disease. Because fresh and frozen fruit and vegetables are Free Food when Food
Optimising, it’s easy to eat the recommended 5 portions a day and more!
Fibre slows the absorption of fats so your body can handle them more easily. Fibre-rich foods
include fruit and vegetables (some of these are Speed foods, too, so they have extra slimming
power!)), wholemeal bread, crispbreads and whole grains (Healthy Extras ‘b’ choices).
Eating foods rich in soluble fibre such as oats and pulses has been shown to lower harmful
blood cholesterol levels.
Keep alcohol intake within safe limits
A moderate alcohol intake (1 or 2 drinks a day) seems to reduce the risk of heart disease in
men above 40 and postmenopausal women. If you regularly drink alcohol in excess (men
more than 4 units a day and women more than 3 units a day) you are at increased risk of
developing cardiovascular disorders including increased blood pressure and stroke.
Stop smoking
Smokers are five times more likely to have a heart attack in their 30s and 40s than nonsmokers – and twice as likely to have one overall. Stopping smoking can reduce your risk of
a heart attack by as much as 50-70% within five years.
Take regular exercise
The CHD risk factor associated with physical inactivity is at a level similar to that of
smoking. People who exercise for 30 minutes at least 5 times a week are half as likely to
have a heart attack as those who are physically inactive. Activities such as regular walking,
gardening and dancing are just as effective as swimming or cycling for heart health. Regular
physical activity also helps reduce the risk of high blood pressure and cholesterol levels.
Many people with high blood pressure show no obvious symptoms, so it’s worth having
regular routine checks. The good news is that if you do find that you have high blood
pressure, making simple changes to your lifestyle can often reduce or even eliminate it.
What is high blood pressure?
Everyone needs a certain level of blood pressure to keep blood circulating around the body.
Normal blood pressure varies naturally throughout the day and goes up and down in response
to your emotions and level of activity. If you have high blood pressure (hypertension), it will
remain high all the time, even at rest, as blood is forced through the body at a high pressure.
This damages arteries, which can lead to serious problems: angina, a heart attack or heart
failure, failing sight when blood vessels in the eyes are affected, kidney failure or a stroke.
What causes it?
High blood pressure occurs if the walls of the larger arteries lose their natural elasticity and
become rigid, and the smaller vessels constrict and become narrower. This can be hereditary,
but diet and lifestyle can be factors too. Increased blood pressure can be linked with an
abnormally raised blood fat level, drinking too much alcohol, stress, lack of exercise,
excessive salt intake, the side effects of some drugs and diseases such as kidney or hormone
problems.
Who’s at risk?
Anyone can develop high blood pressure, especially if they’re overweight or if there’s a
history of the condition in the family. Being overweight means the heart has to work harder
to force blood through the larger body. Losing just 10% of your body weight can significantly
reduce raised blood pressure. High blood pressure also becomes more common with old age.
How do I know if I have high blood pressure?
Most people with high blood pressure do not develop symptoms. Some may feel dizzy, under
the weather or suffer pounding headaches, but most feel nothing at all. A routine health check
is often the only way of discovering whether you have high blood pressure, so if you feel you
may be at risk and have not had a check-up in the past year, consider making an appointment.
Blood pressure is measured several times before anti-hypertensive drugs are prescribed by a
doctor. This is to make sure the blood pressure remains consistently high and is not just as a
result of visiting the surgery. Those who have high blood pressure are often advised to
monitor their blood pressure at home with a digital wrist monitor.
Will dietary changes help?
Dietary changes such as following a low-fat diet, eating plenty of fruit and veg and avoiding
an excessive alcohol intake can help – Food Optimising is ideal! Reducing salt intake can
lower blood pressure by a modest amount. A diet rich in omega-3 fish oils, found in oily fish
such as mackerel, herring, salmon and sardines (all Free Food on Food Optimising’s Extra
Easy and Original choice), may also help. If you don’t like fish, omega-3 supplements are an
option. Supplements such as garlic powder tablets, evening primrose oil, calcium, magnesium
and co-enzyme Q10 may also have a beneficial effect on the circulation.
Can lifestyle changes help?
Yes. People with blood pressure problems are advised to exercise for at least 30 minutes five
times a week (in fact, this is the ultimate goal for everyone), to avoid stressful situations and
take time out to relax. Anyone with high blood pressure should consult a doctor prior to
taking up an exercise regime. Those who smoke are also encouraged to stop as chemicals in
cigarettes can damage artery linings and increase heart rate, which can raise blood pressure.