DIET AND LIFESTYLE
EXERCISE AND THE HEART
Aerobic exercise is particularly beneficial for the heart. An aerobic activity is one in which the heart and lungs are able to supply the muscles with oxygen for a prolonged period of time.
Examples of aerobic activities include:
- Brisk walking, jogging, cycling
- Swimming, dancing
- Use of equipment at the gym such as the rowing machine, stair stepper, treadmill and stationary bike In contrast anaerobic exercise, also known as isometric, is when the muscles use up oxygen faster than the blood can supply it.
Anaerobic activities are of high intensity and brief duration, such as sprinting or weightlifting. They do not offer the same benefits for the heart as aerobic activities do and are considered dangerous for people with heart disease.
Those who have had a heart attack are advised to avoid
isometric exercise
How much is enough?
Experts in the field recommend the following to achieve health-related benefits:
- Activity of moderate intensity
- For 30 minutes or more (can be two 15 minute sessions, if necessary)
- On 5 or more days per week
Exercising at a moderate level should leave one warm and a bit puffed, but not gasping for breath. It should still be possible to hold a conversation.
Guidelines
Regardless of fitness level, start slow and easy.
Gradually increase the intensity and length of time
Exercise should be sustained. Choose an aerobic activity and build up to the 30 minute goal, or more, if comfortable doing so
If chest pain or shortness of breath is encountered, stop and rest
Exercise will only bring about health benefits if performed regularly. So find enjoyable activities and build them into the daily routine
Make sure that you drink plenty of water whilst exercising
If you have never exercised before or have not exercised for a long time it is advisable to speak to your GP before beginning a new programme of exercise
Exercise as part of a busy lifestyle
People often cite lack of time as a reason for not being physically active. With some creative thinking there are ways to build exercise into a busy lifestyle. Health benefits can be gained by walking approximately 10, 000 steps a day. A pedometer will help you monitor just how many steps you have taken.
Instead of taking the car, why not walk, cycle or jog? When taking the bus, try getting off two stops earlier and walking the rest of the way.
While sustained exercise is the goal, shorter bouts of activity still contribute. There are all sorts of possibilities in and around the house. If there are stairs, use them often. Try pedalling away at a stationary bike while reading, watching television or talking on the telephone. Performing very physical housework or working outside in the garden are also ways to keep active.
Guidelines on Healthy Eating
A good diet, rich in fruit, vegetables, wholegrain cereals and low in saturated fat and salt is a key part of managing raised cholesterol. Here we share the main ways in which diet can help you to achieve good cholesterol levels.
1. Be a healthy weight for your height. A good guide is your waist measurement that should be measured at the widest point. Ideally it should be less than 94cm (37 inches) in men and less than 80cm (32 inches) in women. For Asian men it should be les than 89cm (35 inches) and 80cm (31.5 inches) in Asian women.
2. Avoid saturated fats found in butter, ghee, lard, full fat dairy foods, meat and meat products. Replace these with fats high in monounsaturated fatty acids found in olive oil and rapeseed oil or fats high in polyunsaturates found in sunflower oil, corn oil and soya oil.
3. Make starchy foods like cereals, pasta, rice, chapattis, potatoes, noodles and bread the basis of most meals. Try to include wholemeal or whole grain varieties wherever possible. These are richer in fibre, B vitamins, vitamin E, trace minerals and other valuable plant chemicals than their refined equivalents. Whole grains contain the three edible parts of the grain; the endosperm or starchy part of the grain as well as the germ (embryo) and the bran. Many authorities recommend eating three portions of whole grains every day.
4. Oats can count as one of your whole grains and has been shown to lower cholesterol. Porridge contains a form of soluble fibre called oat beta-glucans. This plays a role in reducing cholesterol levels. It works by forming a gel inside the intestines. This gel binds to cholesterol and bile in your gut preventing them from being absorbed. As a result your body has to break down cholesterol to produce bile, which is then released into the gut as part of the digestive process.
5. Eat plenty of fruits and vegetables, at least 5 portions a day. A portion is: 1 glass of fruit juice, a dessert bowl of salad, a medium sized fruit, 2 tablespoons raw, cooked, canned or frozen vegetables. Choose a variety of different coloured fruits and vegetables for a range of different antioxidant nutrients.
6. Have 2-3 portions of the low fat dairy foods per day. Calcium fortified soya products are suitable alternatives.
7. Use products fortified with plant sterols or stanols daily. These are found in functional foods such as the Flora Proactive and Benecol range as well as own label products. It is important to have 2-2.5g per day of plant sterols and stanols in order to achieve the 10-15% cholesterol lowering effect. This is achieved by having 3 portions of the fortified spreads, yoghurt and milk each day or a combination of all three. Alternatively one mini yoghurt drink provides all three portions in one go. They should be eaten with meals for maximum benefit.
8. Eat a handful (1oz/25g) of nuts each day in cooking or as a snack. These contain mono unsaturated fats as well as magnesium, vitamin E, fibre and potassium, all of which are beneficial for the heart. Avoid salted varieties.
9. Include a variety of pulses (dahls (lentils), peas, beans) each day. Like oats these contain a form of soluble fibre that helps reduce the amount of cholesterol and bile that your body absorbs.
10. Remember convenience foods can be quite high in fat. Always check the label. A lot of fat is 20g or more per 100g. A lot of saturated fat is 5g or more per 100g.
11. Include foods rich in omega 3. Oily fish is the best
source of the long chain omega 3s which can help lower triglycerides and improve circulation. Try to include 2-3 portions per week. White fish and seafood contain smaller amounts of these omega 3s. If you do not eat fish you can supplement your diet with fish oil from the health food store. Look out for the magic ingredients EPA and DHA and try to ensure a supplement that provides at least 500mg, 1g per day of EPA and DHA combined.
12. Reducing the amount of salt that you eat will help lower your blood pressure. As much as three quarters of salt comes from processed foods so check out those labels. Some products label salt, others label sodium. As a guide:
- A lot of salt is 1.5g salt or more per 100g (0.6g sodium or more per 100g)
- A little salt is 0.3g of salt or less per 100g (0.1g sodium or less per 100g)
13. Enjoy alcohol with food but keep to sensible limits. Try to limit to no more than 2-3 units each day. A unit is a half-pint of normal strength beer, lager or cider or a pub measure of sherry or spirits. A typical pub measure of wine is now around 2 units.
14. Although having a healthy diet is a central part of reducing cholesterol levels, it is only one aspect of living a healthy lifestyle. Changing diet, losing weight, being more active and stopping smoking should all contribute to lowering your cholesterol levels. For some people it may be necessary to use medication to further reduce cholesterol to acceptable limits.
