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Looking after your heart Q&As

Published by Bupa's health information team, March 2009.

Answers to questions about looking after your heart

This section contains answers to common questions about this topic. Questions have been suggested by health professionals, website feedback and requests via email.

 

How do the fats in my food affect my heart?

Fat is a good source of energy but eating too much of the wrong types of fat increases your risk of heart disease.

Explanation

Some fat is an essential part of a healthy diet but it's important that you don't eat too much fat and that you're careful of the type of fats that you eat.

The fat in your blood is turned into cholesterol by your liver. The cholesterol then enters your blood to be transported around your body. Not all cholesterol is bad for you, there is a harmful form and a protective form. The harmful form of cholesterol is also known as LDL or low density lipoprotein. The protective form of cholesterol is also known as HDL or high density lipoprotein.

To help reduce your cholesterol level you should reduce the amount of fat that you eat. There are different types of fat in food.

  • Saturated fats, which increase cholesterol levels. Examples of foods high in saturated fat include cake and biscuits, pastry, meat products and hard cheese.
  • Monounsaturated fats, which help lower harmful cholesterol levels. Examples of foods high in monounsaturated fats include olive oil and rapeseed oil.
  • Polyunsaturated fats, which lower both harmful and protective cholesterol levels. Examples of foods high in polyunsaturated fats include sunflower oil and soya oil.

When you're shopping for food, compare the labels so you can pick those with less total fat or less saturated fat. Try and choose lower fat versions of dairy foods, such as semi-skimmed or skimmed milk and reduced fat yogurt, whenever you can.

Cutting down on saturated fats and replacing them with small amounts of unsaturated fats can help to reduce your cholesterol level by up to one-tenth.

There is a particular type of polyunsaturated fat called omega-3, which can help to reduce your risk of heart disease. You can get omega-3 fats from:

  • oily fish such as kippers, mackerel, sardines and salmon
  • certain oils such as rapeseed, walnut and linseed oil
  • fish oil supplements

You should aim to eat at least one portion of oily fish per week, although you should limit this to a maximum of two portions per week if you're pregnant or breastfeeding.

Further information

Sources

  • Longmore M, Wilkinson IB, Rajagopalan S. Oxford Handbook of Clinical Medicine. 6th ed. Oxford: Oxford University Press, 2005:120
  • Eating for your heart. British Heart Foundation. Heart Information Series No. 5. 2004. www.bhf.org.uk
  • Fats and oils. British Heart Foundation. www.bhf.org.uk, accessed 18 April 2008
  • Fish and shellfish. Food Standards Agency. www.eatwell.gov.uk, accessed 27 May 2008
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Am I at risk if my family has a history of heart disease?

Yes. If someone in your immediate family (your parents or siblings) developed heart disease when they were aged under 55 (for men) or 65 (for women), then you may have an increased risk of developing heart disease.

Explanation

It isn't known for certain why some people get heart disease and others don't. It may be that you have inherited certain genes, which make you more likely to develop high blood pressure or high cholesterol. It could also be that you have picked up certain lifestyle habits from your family and these are responsible.

You're more likely to develop heart disease if you:

  • smoke
  • eat too many foods high in saturated fat, such as cake and biscuits, pastry, meat products and hard cheese
  • are overweight
  • don't do enough exercise
  • have high cholesterol
  • have high blood pressure
  • have diabetes

Studies have found that if you carry fat around your waist ("apple" shape), you're more at risk from heart disease than if you carry it on your hips ("pear" shape). If one or both of your parents have an apple rather than a pear shape, it's worth taking particular care with exercise and diet.

If there is a history of heart disease in your family, you should speak to your GP to discuss your risk. Your GP can calculate how likely you are to develop heart disease and decide if you need any treatment. He or she may recommend lifestyle changes and/or prescribe medicines to help.

Further information

Sources

  • Longmore M, Wilkinson IB, Rajagopalan S. Oxford Handbook of Clinical Medicine. 6th ed. Oxford: Oxford University Press, 2005:120
  • Family history and coronary artery. British Heart Foundation. www.bhf.org.uk, accessed 17 April 2008
  • Yusuf S, Hawken S, Ounpuu S, et al. Obesity and the risk of myocardial infarction in 27,000 participants from 52 countries: a case-control study. Lancet 2005; 366:1640-1649. www.thelancet.com
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I have a heart condition but because of my restricted mobility, I can't do much exercise. What are the best types of exercise for me?

All physical activity is good for your heart and any increase in your activity levels will improve your health. If you're not used to regular exercise, it's important to ask your GP about the best exercises for you before you start an exercise programme.

Explanation

Even if you have restricted mobility it's important to be physically active to keep your heart healthy.

The best kind of exercise for your heart is aerobic activity. This means it involves or improves the use of oxygen by your body. Aerobic activity can be any repetitive exercise that involves the large muscle groups of your legs, shoulders or arms. Swimming is a good choice if you have restricted mobility because the water supports your body weight.

It's important to realise that physical activity doesn't just mean exercise but can include day-to-day activities such as:

  • gardening
  • climbing stairs
  • walking
  • vacuuming
  • dancing

Always check with your GP before starting an exercise programme. He or she will be able to advise you on the best way of increasing your physical activity.

Further information

Sources

  • Physical activity and your heart. British Heart Foundation. Heart Information Series No. 1. 2005. www.bhf.org.uk
  • Get active! British Heart Foundation, 2005, G12. www.bhf.org.uk
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Related topics

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This information was published by Bupa's health information team and is based on reputable sources of medical evidence. It has been peer reviewed by Bupa doctors. The content is intended for general information only and does not replace the need for personal advice from a qualified health professional.

Publication date: March 2009

 

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