Health and Wellbeing

Healthy Hearts - learn to love your heart

Over the past number of months we have received great interest from our
readers requiring more information on heart health and blood pressure, and with February being infamous for Valentine’s Day, what better time to explore these topics further! This information is not patient specific, so if you suffer from heart disease or high blood pressure, or think you are at risk, the NDC advises you to visit your GP/consultant to receive individualised advice tailored
specifically to you.

Heart health – the facts

Cardiovascular health refers to Cardiovascular health refers to the health of the heart and blood vessels. It has being reported that cardiovascular disease (CVD) is the most common cause of death in Ireland. CVD includes coronary heart disease and stroke. There are a number of recognised risk factors – non-modifiable risk factors such as genetics, age, gender and modifiable risk factors such as smoking, lack of physical activity, high blood pressure and high cholesterol.

The role of diet

In general, a diet which complies with the Food Pyramid guidelines is advisable for the promotion of good health www.healthpromotion.ie. Specific dietary advice may be required to help manage specific risk factors e.g. appropriate weight loss programme if overweight or reduced salt intake for high blood pressure. Maintaining a healthy, balanced diet is important - ensure dietary changes do not comprise diet quality.

The role of physical activity

Physical activity promotes a range of health benefits including promotion of cardiovascular health, weight control, and may help you to relax. Healthy adults should aim for at least 30 minutes of moderate intensity activity most, if not everyday, of the week. If you suffer from heart disease or health complications discuss an exercise programme with your GP/consultant -
recommended intensity and duration of activity will vary between patients. For overall good health, healthy individuals
should include a combination of activities e.g. aerobic activities and stretching and strengthening exercises

Other risk factors

  • Smoking is a major risk factor for CVD. There are many health benefits associated with stopping smoking.
  • Overweight and obesity, especially increased fat around your waist (‘apple-shaped’), is associated with increased risk of many health implications including CVD and associated risk factors. Even modest weight loss can be beneficial to health.
  • Watch your alcohol intake. At the very least, do not exceed the recommended upper limits: 21 standard drinks per
    week for a man, and 14 standard drinks per week for a woman. Ensure to spread your drinking over the week keeping some days alcohol-free.
  • If you suffer from other risk factors such as high cholesterol or high blood pressure, consult your GP for advice on the appropriate management of such conditions.

What about dairy?

Dairy foods form part of a healthy, balanced diet and the recommended 3 portions of dairy per day can help to achieve nutrient intakes. There are many types of dairy foods available including reduced-fat, fat-free, fortified – so choose products which are suitable for your needs. Additionally, it is worth noting that a series of studies have shown that milk drinking may
be associated with a reduced risk of heart disease and stroke, and research also indicates a positive role of dairy in
blood pressure management.

Tips to get active

Regular physical activity is key to good health. Below are some tips on how to increase your daily physical
activity… without major alterations!

  • Walk when possible – avoid using the car for short journeys
  • Housework!!
  • Take part in games with your children
  • Make the most of your lunch break –go walking or take a fitness classes
  • Take the stairs rather than the lift or escalators
  • Join local exercise/fitness classes, sport clubs or gyms, or start your own informal keep-fit group with a group of friends.

Did you know?

Hypertension (high blood pressure) can start during childhood and adolescence. Therefore, encouraging healthy eating and
lifestyle habits is essential from an early age.

NutriMyth of the month

Myth: You should avoid dairy if dieting.
Truth: Dairy foods form part of a healthy, balanced diet and remain an important source of nutrients even when dieting. Whole milk is standarised at 3.5% fat, and reduced-fat options are available – semi-skimmed milk contains only 1.5-1.8% fat while skimmed milk contains no more than 0.5% fat.

Don't miss our March edition Cheese it! – available online from Monday 23rd March 2009