Eat Your Way To A Healthy Heart
4 minute read
In the second of our three-part series on cardiovascular health, cardiac and weight management dietitian Aisling Harris dispels some myths around midlife, menopause, heart health and diet.
Good fats vs bad fats
“Two of the main risk factors for heart disease, which we have control over through diet and nutrition, are cholesterol and blood pressure,” explains Harris. “We need cholesterol for a variety of functions, from hormones to cell membranes, and our body will regulate how much it makes. But certain things we eat, such as saturated fat, can cause our cholesterol levels to rise. You may have heard that a low-fat diet is better for good heart health, but in fact we need the right balance of both good fats and bad fats.”
Harris explains that the bad fats we should eat less of are found in fatty cuts of red meat and processed meats, any kind of fried foods, takeaways, pastries and anything deep-fried. She says we need to limit these fats to help reduce bad cholesterol, which can build up in our arteries and can begin to do so at a very young age.
“Introducing more good fats would involve plant-based fats like olive oil, rapeseed oil, sunflower oil, avocado, nuts, seeds, flaxseed and oily fish,” she continues. “Fish is very good for lowering cholesterol as are barley, beans, lentils, chickpeas. Introducing more soluble fibre can also help. A good example is porridge with a spongy kind of texture. When this goes into your intestine, it can help remove bad cholesterol.”
Salt intake
It’s recommended that we eat fewer than five grams of salt per day, but on average in Ireland, and in most European countries, people are consuming about nine grams, so double the recommended amount. Harris reveals that a single takeaway can contain as many as nine grams of salt. She goes on to explain that, “As we age, our sense of taste can diminish, so we may have a stronger desire for salt. But later in life, our blood vessels stiffen and blood pressure increases naturally, so we should try to reduce our salt intake by not adding it at the table and by reading food labels.”
Introducing plant-based foods
The European Society of Cardiology recommends we move towards a more plant-based diet. That doesn’t necessarily mean a vegetarian or vegan diet, Harris says. “But reducing our red meat intake to once or twice a week and having more lean meat such as chicken and turkey, and certainly more fish, is important.” The European Society of Cardiology also recommends we consume more plant-based protein, such as beans, lentils and chickpeas. Harris explains that they are a versatile and cheap source of protein, and great for lowering cholesterol as well as for your gut microbiome.
Nuts also offer a great snack. We know that about 30 grams or a small handful of plain unsalted nuts a day can lower your cholesterol and your risk of cardiovascular disease.
She continues, “Obviously, fruit is excellent; full of antioxidants, vitamin C and minerals, which are going to protect the lining of your blood vessels from damage. And yogurt, whether it’s a dairy yogurt or calcium-fortified alternative, will give you a portion of calcium for bone health.”
Alcohol and your heart
The European Society of Cardiology suggests fewer than 14 units of alcohol a week for women – one unit equals 100mls of wine or a small glass. A bottle of wine has seven and a half glasses, so over the course of a week, no more than 14 of those, and two days should be alcohol-free. Harris adds that, “New European guidelines, however, say fewer than 10 units, so in a week, that would constitute just over a bottle of wine, five pints or 10 measures of spirits.”
“Alcohol has an immediate effect on blood pressure – it will cause it to rise immediately. It can also disrupt our sleep, affect our mood, impact our relationships, cause weight gain, and affect our overall health, but in moderation, it can be enjoyed,” Harris says.
Menopause, weight gain and heart disease
Harris explains that we gain weight as we age because we lose muscle mass. “When this happens, our metabolism drops and we burn fewer calories. As we go through menopause, the number of calories we need each day reduces, so if we’re not reducing our overall calorie intake, we’ll put on weight,” she explains.
One of the really important things coming into menopause is to maintain muscle mass. You can do this through exercise, particularly resistance training and weights.
Harris adds that it’s also really important to keep your protein intake high in order to build and preserve muscle.
Maintaining weight for your age
Harris says that a better measure of weight than BMI is waist circumference. “Take the measurement of your waist, about an inch above your belly button, and if it’s more than 32 inches, or 80 centimeters, you’re at an increased risk of cardiovascular disease.” Harris explains that women who store weight around their hips and thighs have a very healthy body shape, because excess fat is not interacting with their organs. “But when fat sits around your waist, it’s surrounding your liver, heart and those organs which pump out hormones and chemicals, and so there’s an increased risk of diabetes and heart disease,” she warns.
next week, health psychologist Dr Lisa Hynes explains how to manage stress
for better heart health.
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