Five steps to cut your heart risk

Physical activity is good for the heart

A DANGEROUS cocktail of denial and misunderstood health messages could be costing thousands of lives, new research has revealed.

 

Heart disease is the UK's biggest killer and is responsible for more than 70,000 deaths a year and a survey for Kwai Garlic has found that one in two of us has at least one risk factor that puts us in increased danger of cardiac problems.

But our perception of risk has become grossly distorted, probably as a result of cancer awareness campaigns, because we wrongly believe that women are more likely to die from breast or cervical tumours than heart disease.

Two out of three of those questioned listed cardiovascular disease (CVD) - the umbrella term for coronary heart disease (CHD) and stroke - as the nation's biggest ladykiller, compared to four out of five who thought breast cancer, which claims 11,700 women's lives a year, was the biggest threat.

Cervical cancer, which kills fewer than 1,000 women annually, was ranked as the second biggest killer. Even if we do acknowledge the risk posed by cardiovascular disease, the survey found that four out of five of us think saturated fat is a major risk factor. But that's incorrect, according to analysis of more than 400 medical research papers and books.

The report, by a banking think-tank, is designed to inform financial decisions about the food and health sectors - and it pulls no punches in debunking the saturated fat claims that have shaped public health advice and policy for almost 20 years.

 



Garlic helps combat cardiovascular disease



The Credit Suisse Research Institute report states emphatically: "Based on medical and our own research we can conclude that the intake of saturated fat (butter, palm and coconut oil and lard) poses no risk to our health and particularly to the heart. In the words of probably the most important epidemiological study published on the subject: "There is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD or CVD."

THIS echoes a study published earlier this year in the British Medical Journal which found: "There is no conclusive proof that a low-fat diet has any positive effects on health." The authors added: "The public fear that saturated fat raises cholesterol is completely unfounded."

Given this U-turn on saturated fats it's perhaps not surprising that the Kwai study confirms further disparities in our approach to reducing cardiac risk. More than a quarter of those questioned believed they should cut back on eggs, prawns and other foods that contain dietary cholesterol, even though this health myth has also been debunked.

But only a third acknowledged salt as an issue, despite clear evidence that it increases blood pressure, which is a major risk factor for both heart disease and stroke.

 



Foods high in saturated fat should be avoided



Similarly, less than half knew their body mass index - of those who did, one in six were obese, which put them at high risk of heart disease.

Family history also emerged as a common danger. If you have a close male relative who was diagnosed with cardiovascular disease before the age of 55, or a female one diagnosed under the age of 65 you are also at increased risk - and just over half of those surveyed had suffered a heart problem before turning 60.

There's nothing you can do to change your genetic inheritance but there are quick, simple and sciencebased steps you can take to cut your risk of heart disease. Here are five that should be high on your to-do list:

1 JUMP TO IT

Short bursts of intense activity can begin to repair heart damage in just 12 weeks, a recent study at Newcastle University has shown.

MRI scans confirmed "significant" improvements in heart structure and function in patients with diabetes who did just two minutes of exercise five times a day.

Professor Michael Trenell says: "It can be daunting for some people to contemplate a long period of exercise so we have shown that short bouts can be effective."

He adds: "The key is to get your heart rate up."

 

2 GARLIC IS GREAT

Garlic combats cardiovascular disease on at least five separate fronts but only if you take it in the form of high-dose tablets, new research has revealed.

Garlic is Great Garlic combats cardiovascular disease on at least five separate fronts but only if you take it in the form of high-dose tablets, new research has revealed.

A review of more than 40 studies, which has just been published in the journal Complete Nutrition, confirms the belief that garlic supplements lower dangerous LDL cholesterol, reduce blood pressure, cut unhealthy fats called triglycerides which are linked to hardening of the arteries and improve platelet function, which is a key factor in blood clotting and delivers a strong antioxidant effect.

A review of more than 40 studies, which has just been published in the journal Complete Nutrition, confirms the belief that garlic supplements lower dangerous LDL cholesterol, reduce blood pressure, cut unhealthy fats called triglycerides which are linked to hardening of the arteries and improve platelet function, which is a key factor in blood clotting and delivers a strong antioxidant effect.

Dr Pamela Mason, the author of the study, says: "The evidence for taking a garlic supplement is now compelling."

However she adds: "It is " However she adds: "It is important to stress that these studies have used a quality supplement or standardised dried garlic preparations."

Most of the trials that reported benefits used kwai garlic - a supplement available on the high street - or an equivalent extract.

3 BAN THE TRANS

Saturated fats may have the all-clear but evidence shows that it's wise to steer clear of trans fats.

These unhealthy fats are produced from plant oils and most often found in processed foods. The amount of trans fat in the UK diet is already very low but researchers estimate a ban would prevent 7,200 deaths a year.

Manufacturers aren't making it easy for consumers because trans fats are found in partially hydrogenated oils but not in fully hydrogenated oils. If a food label lists hydrogenated oil and makes no mention of there being no trans fats it's not possible for the consumer to be sure either way.

4 PRESSURE POINT

Lowering systolic blood pressure to 120 rather than the current target of 140 could cut the risk of heart failure by a third, according to a recent study funded by the American government.
 

Potassium-rich foods such as bananas help reduce blood pressure

Potassium-rich foods include bananas, sweet potatoes, tomato juice and milk. Supplements that combine potassium and magnesium will also help to reduce blood pressure.

5 THINK ABOUT DRINK

Alcohol in moderation protects against heart disease but the key word here is moderation. Drinking more than the recommended levels can cause abnormal heart rhythms, raise blood pressure and damage heart muscle.

Alcohol is also loaded with calories and can easily lead to weight gain.