Heart Health

Getting to the heart of it!

Dairy and heart health

Diseases of the cardiovascular system are the leading cause of death in Ireland. It is a common misconception that milk and dairy food consumption should be curtailed if you suffer from cardiovascular problems. However, the nutritional quality of the diet should not be compromised and it may be that individuals who suffer from such health problems should choose reduced-fat dairy options.

Low-fat options

If you have high cholesterol or are watching your weight, there are many low-fat or fat-free options available in the dairy aisle. Irish whole milk is standardised at 3.5% fat, while low-fat milk contains between 1.5 and 1.8% fat and skimmed milk has no more than 0.5% fat.

To reduce the risk of cardiovascular disease, there are a number of factors which should be considered. From a dietary perspective, a healthy balanced diet, rich in fruit and vegetables, low in saturated and trans fats, low in salt and high in fibre is advisable. Intake of added sugars should also be monitored. And needless to say, regular physical activity is essential.

The truth about fat

About dietary fat

Fat is commonly perceived to be the 'enemy' in the modern diet. However, not all fats behave the same in our body. Different kinds of fats have different biochemical effects. Fats are categorised according to their chemical make-up:

• Saturated fatty acids (SFA)
• Monounsaturated fatty acids (MUFA)
• Polyunsaturated fatty acids (PUFA) which can be divided into omega-3 and omega-6 PUFAs
• Trans fatty acids (TFA)

Even within these groups it is thought that specific fatty acids exhibit different effects. Advice on fat intake with regards to Irish dietary habits is to reduce total fat, saturated fats and artificially / industrially made trans fatty acids.

 

Blood pressure

There are a number of risk factors associated with cardiovascular disease, with high blood pressure being one of the main risk factors. Specific dietary advice associated with the management of blood pressure includes a reduced salt intake, limited alcohol consumption and achieving and maintaining a healthy body weight. Regular physical activity is also advisable but if adverse health interferes with your ability to exercise, consult your GP for advice prior to beginning or increasing your physical activity regime.

The NDC advises you to consult your GP if you are concerned about any symptoms or health concerns you are experiencing.