How old is your heart?
- siobhanmaher
- Feb 2
- 8 min read
Are your poor life choices catching up on you?
‘Sláinte agus saol agat’ is a typical Irish saying and is also found in most other languages as meaning ‘Good Health and Long Life to you’. We all aspire to have a long, active life full of energy and vitality. So, why do we spiral out of control into ill health at an early age? Why do we constantly make the same poor life choices today for ourselves and our families? It is easier to drive everywhere, and regular shopping is a minefield of poor-quality foods.
Although my birth certificate states that I am on the ‘right side of 50’ (just about!), I am proud to say my body is that of a 32-year-old! I may be anti-ageing these days, but for many years before 2010, my Tanita machine indicated that I supported the heart and metabolism of a 71-year-old. After a significant health scare and being shown a picture of how unwell I looked in September 2009, I made some fundamental changes to my nutrition and lifestyle. By following the principles below, I improved my health and vitality, energised my body, and managed to turn back time, adding a few extra years to my life.
Your body comprises nearly 100,000 miles of arteries, veins, and capillaries that constitute your circulatory system. This system enables blood-rich nutrients to nourish your body's cells and organs. Blood pressure measures the force exerted on artery walls by the circulating blood within this system. To maintain a healthy, active lifestyle, stable blood pressure is essential. High blood pressure can inflict mild to severe damage on the arteries supplying blood to your brain, heart, kidneys, and all other organs, as well as to your muscles, bones, various bodily systems, and the critical cellular system.
There are numerous causes of high blood pressure, with increased cholesterol (a fat-like substance found in the bloodstream) being one of the most significant. Atherosclerosis occurs when sticky cholesterol adheres to the inner lining of the arteries in the heart and brain, blocking blood flow to these organs. When the system is obstructed (e.g., ischaemic heart disease), it can result in a heart attack or stroke.
Despite being a relatively small country, Ireland has a notably high rate of heart-related deaths, according to the World Health Organisation (WHO). Cardiovascular diseases were responsible for 38.6% of deaths in Ireland, with 20.3% of these attributed to Ischaemic heart disease. This translates to approximately 1 in 3 individuals dying daily in Ireland from heart-related issues. Research across all WHO regions indicates that around 62% of strokes and 49% of heart attacks are linked to high blood pressure. In contrast, high cholesterol is estimated to be responsible for 4.4 million deaths, accounting for 18% of strokes and 56% of global ischemic heart disease.
Obesity and visceral fat are significant risk factors for heart disease. Visceral fat is the harmful fat surrounding your abdomen and internal organs, contributing to numerous health problems. This fat is measured in litres, with more than 5 litres linked to poor health and a lack of wellbeing. Visceral fat can also be described as ‘skinny fat', as individuals measured may not seem overweight; when an unwell person is assessed on a Tanita scale, they often exhibit a high level of visceral fat, which can explain their illness or fatigue. Concern for heart health alone is a sufficient reason to shed excess body fat and develop lean muscle instead.
What can you quickly do to support your heart health?
1) Start moving your body:
Park the car a reasonable distance away and walk to your destination. Get up and be active by walking to work, college, or school. My son always said, ‘Mum, we are not made of sugar, so let’s splash in puddles.’ Stop using the weather as an excuse to drive and wear suitable clothing; as the saying goes in Ireland, “There's no such thing as bad weather, only bad clothes.” Walk daily, run, cycle, swim, or join a fitness class such as yoga. I was nearly in a wheelchair in September 2009 due to fibromyalgia, and I gradually increased my steps each day until I outwalked my trainer. If getting active seems impossible, ask me for a personal one-to-one session, and let’s get you moving.
2) Include rest and recuperation in your daily agenda:
The most essential health benefit is sleep. Sleep deprivation has been linked to an increased risk of heart problems. Every adult needs eight hours of sleep every 24 hours to regenerate their body. I understand you may feel great after less sleep, but has your body recovered enough for a lifetime of healthy cellular regeneration? If getting eight hours of sleep at night seems impossible, consider starting tonight by going to bed just 10 minutes earlier. If you continue to go to bed a few minutes earlier than the previous night, you will achieve eight restful hours of sleep and a healthy mind and body.
3) Eat for energy and vitality:
Avoid junk food. Our lifestyles are hectic, and we are often tempted to rely on fast food, which is primarily unhealthy, low in nutrients, and fattening. Fast food can provide empty calories and is usually laden with bad fats that can be difficult to burn off. If unhealthy eating patterns are part of your diet and you cannot make changes, it is essential to understand the benefits of supplementation. If you’re not meeting your daily nutrient requirements through nutritious food intake, supplements can help fill the gaps in your diet, assisting you in meeting your essential daily nutritional needs.
Consider incorporating healthier protein sources, such as lean meats, wild fish, almonds, and organic eggs, to help build lean muscle mass and decrease unhealthy body fat. Increasing protein intake can improve sleep quality, promote nightly body regeneration, and enhance overall vitality. Consume small portions of complex carbohydrates three times daily for sustained energy and vitality. However, if you do not exercise, excess carbohydrates may lead to fat accumulation.
Adequate raw fruits and vegetables are excellent sources of fibre and essential micro and phytonutrients for healthy body cells. They make a great snack twice daily to balance metabolism and sugar levels. Due to over-farming and chemicals, it is advisable to reach for organic food whenever possible. Organic produce may also lack nutrients if picked unripe and ripened using unnatural methods. Therefore, at least 7 to 10 organic fruits and vegetables are needed daily. Vegetables added to dinner preparation should be only lightly cooked, and this also applies to garlic, a tremendous heart-healthy addition to any meal.
Healthy fatty acids like Omega-3 are essential for a healthy heart. Fish is a superb natural source of Omega-3; however, exercise caution as we don’t want excess fats and chemicals in our diet, such as fatty and antibiotic-laden farmed salmon or sea bass. Be cautious when supplementing with fish oils, as many are merely chemical fats with no health benefits; these fish oils may contribute to prostate and other cancers due to the chemicals they contain. Avoid ‘bad fats’ such as hydrogenated and trans fats, as they lead to the hardening of fats inside the arteries, and we already know the consequences of blocked arteries.
4) Water is the source of life:
An essential addition to your daily nutrition plan is fresh, unboiled water. How much water? There are many equations to calculate your exact needs; however, keeping it simple is more manageable, so aiming for at least 2.5 to 3 litres is a good target. Water should be sipped and not gulped, as this prevents the body from working hard to process the excess liquid through the urinary system; doing so can cause beneficial nutrients to be washed out of the body before they are absorbed into the bloodstream. Taking only mouthfuls of water at a time will also aid in maintaining regular and healthy bowel movements.
5) Eat five to six times a day:
Consuming three balanced meals and two to three nutritious snacks is crucial for a healthy heart and revitalised body. Avoid skipping meals, as your body may enter starvation mode and retain fat to store for gradual energy release if you do not eat again.
6) Avoid eating within a few hours of going to bed:
Your body needs time to metabolise food into nutrients for cellular health. The only process the body should have to labour while asleep is utilising the amino acids from your daily protein intake to repair itself.
Some Top Tips for staying heart healthy this year and onwards:
A. Use extra virgin olive oil for all cooking under 500°C and plant-based oils like sunflower for oven baking. Although sprays may claim to be low-calorie, they often contain harmful hydrogenated or trans fats. While consuming some healthy fats daily is essential, you can typically obtain enough from avocados, nuts, and seeds (chewed to a paste). It’s not always necessary to use oil in cooking, as vegetables sautéed in water, herbs, and spices produce a delightful, flavoursome juice and stock.
B. Avoid reduced-fat options of dairy products, spreads, and dressings, as these may hinder metabolism due to chemicals or their production methods. Use less real butter or swap for plant-based alternatives such as soya.
C. If you insist on calorie counting, remember that low-fat or fat-free versions of baked goods can often contain the same calories as their full-fat counterparts. In many instances, fat is replaced with sugar, increasing calorie count. Since sugar can also contribute to a rise in body fat percentage, calorie counting is not always the answer for health, weight management, and overall wellness.
D. Avoid fatty meats such as beef, lamb, and pork (including rashers and sausages, as they can hinder metabolism). For protein, consume more organic chicken breast, fresh fish (see below), shellfish, organic eggs, and soy products; these contain significantly less fat than red meat.
E. Avoid farmed salmon and sea bass whenever possible. Farmed fish tend to be fattier than wild fish, and the additional fat may contain unhealthy types. Shellfish is low in cholesterol and an excellent source of protein that is very low in fat.
F. Season dishes with herbs, spices, lemon, onions, garlic, chillies, tomatoes, and other seasonings. Avoid heavy sauces, gravies, and butter, as they can be fattening.
G. When dining out, request sauces and gravies on the side to keep them to a minimum. Choose meats, fish, or poultry that are grilled, poached, steamed, roasted, or baked. While carbohydrates are crucial for energy, some individuals forgo this starchy component when eating out, mainly if it is likely to be fatty (e.g., roast potatoes or creamy mashed potatoes). Opting for a portion of double raw or steamed vegetables instead will fill you up, offer great fibre, and serve as a source of slow-release carbohydrates for energy.
H. When having a salad, request the dressing on the side to manage your portion. Some dressings contain sugar and fat, which can hinder your metabolism. Restaurants often smother salads in high-fat dressings to improve the flavour and mask the salad's lack of freshness.
I. Opt for fresh fruit or sorbet as dessert instead of pastries and ice cream.
Take back your control.
I hope you enjoy starting your journey to a healthier and vitalised New You as much as I did in 2009. If you have any questions about heart health, please make an appointment to get your heart healthy for a younger and healthier you before you supplement with poor-quality tablets or book a free wellness evaluation.
Or join our weekly Zoom group on Healthy eating for a longer and more enjoyable life: diet plans, nutrition tips, lifestyle hacks, fun exercises, and so much more to guide you towards health, vitality and a younger you.
Call Dr Siobhan (PhD) on 0876524623
Or join me online by:
emailing weightorhealth@gmail.com
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References:
1) Sources: WHO Regional Office for Europe (2004c), Robertson et al. (2004).
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