Blog Post - Nutrition Dunne Right

Nutrition for Heart Health

Written by Millie Rose Introduction February is Heart month. “Cardiovascular disease (CVD) is the leading cause of death worldwide”, causing “1 in 4 deaths”. Poor cardiovascular health increases the risk of heart attacks, strokes, heart failure, chronic kidney disease, peripheral arterial disease and the onset of vascular dementia (Public Health England, 2019). But how can you reduce the likelihood of this and improve your heart health? This blog aims to guide you on how to eat to reduce your blood pressure and cholesterol, improving your heart health. It will explore key food groups and their impact on heart health and how you can apply this to your lifestyle. Read until the end for myth debunking! Why is your heart so important? It is vital to keep your heart healthy because your heart pumps oxygen and nutrients to the organs in your body. A healthy heart is a result of genetics, physical exercise, a healthy diet, blood pressure and cholesterol. Most of which you have control. High blood pressure can damage blood vessels. The risk can be decreased by having a healthy diet, weight, not smoking, not excessively drinking alcohol and managing stress. Healthy blood pressure will fall between 90/60 and 120/80 mmHg (NHS, 2024). You may be eligible to check your blood pressure at a pharmacy if you do not have a machine at home. Cholesterol is a measure of fatty substance in your blood. It is increased by regularly eating foods high in fat, a sedentary lifestyle, smoking and drinking alcohol. Having high cholesterol can clog blood vessels, increasing the risk of CVD or strokes (NHS, 2022). A heart-healthy diet (British Nutrition Foundation, 2023), made using Canva How can food improve your heart health? A healthy diet is essential for a healthy heart. Maintaining a healthy weight, normal blood pressure and normal cholesterol all lower the risk of heart disease by putting less strain on blood vessels and reducing the risk of them getting clogged. (British Heart Foundation, 2019) Key food groups Fiber Fibre, found in starchy carbohydrates, such as fruit, vegetables and pulses, have been found to reduce cholesterol levels, lowering the risk of heart disease. However, we often under consume fibre, so make sure your snacks are rich in fibre as well as your meals! For example, flap jacks, fruit, granola bars, hummus and vegetable sticks are great options. (British Heart Foundation, 2018) Type of dietary fibre: Type of dietary fibre Soluble fibre Resistant starch Where can it be found? Grains such as oats, barley and rye Fruits Beans Pulses, including beans, lentils and peas Vegetables Bananas Grains, including rice, oats and barley Legumes, including beans, peas and lentils When cooked and cooled: Rice Potatoes How does it work? Dissolves and forms a gel in the gut Keeps the body from absorbing “bad” or LDL cholesterol in other foods, reducing the risk of CVD and strokes (Mayo Clinic, 2022) It cannot be digested in the small intestine, but it ferments in the large intestine. Allows production of short-chain fatty acids, keeping the gut healthy. Improves insulin sensitivity, reducing blood sugar spikes, decreases the risk of type 2 diabetes and arterial damage, protecting your heart (Corliss, 2021) (British Heart Foundation, 2018) Healthy fats Additionally, healthy fats are vital for heart health. The British Heart Foundation recommend replacing as many saturated fats with unsaturated fats as possible and avoid trans fats. For example, swapping butter on bread for olive oil or swapping meat for lentils or tofu a few times a week. Trans fats are often found in commercial baked goods, frozen goods and fried foods. Perhaps replace them with a homemade snack, such as my nutty granola yoghurt bowl, dark chocolate & date bars or a piece of fruit with peanut butter. This will help you to reduce your cholesterol, the fatty substance in your blood, however, it is important that every component of a healthy diet is considered too. (British Heart Foundation, 2019) Fruits and vegetables A healthy diet incorporates vitamins, minerals and antioxidants. Most of which are found in fruit and vegetables. Antioxidants are chemicals which reduce damage to the body (BDA, 2021). Some antioxidants you will have heard of include selenium, vitamins C and E. However, you may not have heard of some including glutathione, flavonoids and carotenoids. They are found in colorful fruits and vegetables, including broccoli, green peppers and berries. Whole grains The British Heart Foundation found that diets containing wholegrains reduce the risk of coronary heart disease. This includes wholewheat, brown rice, barley, rye and oats. Ancient grains include spelt, buckwheat and quinoa. Wholegrain foods include fibre, which can lower cholesterol. They also contain magnesium and potassium which lowers blood pressure. Both of which have been found to improve heart health. (British Heart Foundation, 2024) Lean proteins Lean sources of meat are lower in calories as fat has been removed. This allows for better weight management, which lowers blood pressure to a healthy level. Opt for leaner cuts of meat such as chicken or turkey, instead of beef or pork. Include non-meat protein foods such as eggs, tofu and beans too. (British Heart Foundation, 2024) Try my 3 bean chilli recipe Foods that should be limited Food high in saturated fats Trans fats Foods high in salt/sodium Heart-healthy eating habits Use food labels Cook foods at home Choose heart-healthy snacks For heart-healthy recipes, see recipes Misconceptions/myths “low fat diets are good for you” or “all fats are bad” While fat is essential in the diet, you should opt for unsaturated fats such as olive oil, avocado, salmon, nuts and seeds over saturated where possible. You should aim to minimize trans fats in the diet as much as possible. “Coconut oil is a healthier option” Beware of claims about coconut oil. It is 86% saturated fat, 54% more than butter. There has been speculation about the types of saturated fatty acids being healthier, however, the British Heart Foundation do not currently recognise any research. They still recommend

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Intuitive vs Mindful Eating: The impact on weight loss and overall health

Blog Post / admin

Written by Millie Rose Introduction What are they? Intuitive eating: “Considers eating specifically in response to hunger and satiety cues” (The Nutrition Source, 2023) Mindful eating: “increases awareness of your thoughts, senses and feelings during and after you eat” (BDA, 2020) What is the relevance? The British Dietetic Association (BDA) has found that in adulthood 67% of men and 60% of women are overweight or obese (BDA, 2024). Many adults are attempting fad diets to combat the health concerns associated with being overweight, which are often short-term solutions and do not create long lasting, sustainable solutions. Additionally, the BDA states that fad diets often cause muscle and fluid loss, not fat. They are also often associated with health risks as cutting out complete food groups will not fuel the body adequately and nutritional needs are not met (BDA, 2021). Fad diets are often suggested by non-professionals and are not evidence based. These diets often lead to individuals feeling helpless and deflated. The BDA recommends mindful and intuitive eating as it supports the emotional relationship with food. By tuning into cues of the appetite, enjoying the sensations of eating, and keeping a varied diet (BDA, 2022), individuals find they do not remove the enjoyment of eating (BDA, 2020). How do I eat mindfully/intuitively? Intuitive Eating (BDA, 2022) Mindful eating (BDA, 2020) Why may they be beneficial? Using these techniques is more sustainable as they are subtle, meaning weight loss is achievable and less likely to be retained in the long term. This may lead to health benefits, such as lowering cholesterol and blood sugar. By practicing mindful and intuitive eating, giving yourself permission to eat with no food rules or guilt, it will help you to maintain a healthy relationship with food because food is not perceived as a challenge. Instead, tuning into the body’s signals allows you to enjoy your favourite foods, while learning cues, such as satiety and hunger. Both do not cut out whole food groups, meaning if a balanced varied diet is obtained, nutritional needs can be met and fat can be lost, instead of muscle or fluid. Are there drawbacks? Intuitive eating Intuitive eating may not be suitable for those with poor appetites, which may be caused by disordered eating or medical conditions, as they may not have enough hunger cues to eat enough to fuel their body through intuitive eating. Intuitive eating may be misinterpreted to eat what you want, without balance. This would not be using satiety cues and listening to how your body is affected by what you eat. Additionally, it may take longer than other weight loss methods, due to unlearning unhealthy habits and learning how to listen to body cues. It may also be frustrating as results may appear slower than fad diets. Mindful eating Those with anxiety surrounding food or body image may feel amplified critical thoughts. However, by reducing limitations to the diet and the smaller changes mindful eating entails, mindful eating may be a better option for those wishing to lose weight. Mindfulness increases awareness while eating. However, it does not address overindulgence, which may be caused by emotional eating, for example, psychological issues or external societal pressures. Individuals may be subject to reaching for calorific snacks for comfort (BDA, 2022). However, when practicing mindful eating, individuals can learn the skills to seek comfort in other ways other than food, for example, to go on a walk or make a hot drink. Additionally, learning how to mindfully eat may take time to form new habits, unlearn old habits, and to build self-awareness of satiety. However, through consistency and practice, with gradual change and realistic expectations, new habits will form and become routine. Some individuals may not enjoy the social aspects of food, while eating mindfully. For example, while eating out with friends, it may be difficult to engage with the body’s cues with surrounding conversations or noise. Effect on dietary choice/energy intake By removing restrictions and categorisation of intake, for example, good and bad foods, an individual’s diet has the potential to be more varied. If a more varied diet is obtained, a wider range of nutrients can be consumed. Additionally, by reducing emotional eating, energy intake will be reduced, increasing the likelihood of weight loss. This will allow individuals with high body mass index (BMI) to lose weight sustainably, reducing the risk of heart disease, high blood pressure and type 2 diabetes. Also, individuals will learn to eat in response to their body’s needs, for example, increasing intake for strenuous exercise or adjusting dietary choices during the menstrual cycle. This will ensure individuals are fueled accordingly and not overindulging where it is not necessary. Individuals should begin to tune into the relationship between diet, mood, and symptoms, such as bloating and energy levels. This should shift the diet towards whole grains, vegetables, and unprocessed foods, while reducing ultra processed foods and foods high in sugar. Additionally, individuals may enjoy more flavours, textures and smells of food while eating mindfully, allowing individuals to feel satisfied from smaller portions. Enjoying food will also allow individuals to sustain their healthy eating habits. Adapting your lifestyle How can you implement this style of eating into your life? Conclusion Mindful and intuitive eating may not suit those with loss of appetite or those who require to lose a lot of weight. It is not a medical approach and cannot replace medical interventions, such as Ozempic and gastric sleeves. Additionally, it may be necessary to monitor compliance by a nutritionist or other relevant health professionals to ensure it does not affect the health and wellbeing of an individual. However, for most cases of weight loss or weight sustainability, mindful and intuitive eating is a safe and easy to manage technique to allow individuals to form sustainable habits and improve quality and variety of intake, according to their body’s requirements. As well as seeking pleasure from food, unlike most weight loss diets. Overall, this is an effective way to sustainably lose or maintain

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Low Fat, Full Fat, or 0% Fat Dairy: What’s Best for Your Health?

Blog Post / Niamh Dunne

With plenty of dairy products, including low fat and full fat, on the supermarket shelves, it can be overwhelming and confusing deciding which product to choose. A question often asked of Nutritionists is whether there’s a ‘healthier’ option? The NHS recommends choosing lower fat and lower sugar options but what is the evidence behind this. If we are only consuming a small amount of dairy, can we opt for full fat dairy products? In this blog post Niamh Dunne, a Registered Nutritionist (RNutr), is going to delve into the latest evidence to help you make informed decisions about which products to choose. Why do we need dairy? Dairy forms an important part of a healthy balanced diet. It contains essential nutrients including calcium, phosphorus, potassium, magnesium, zinc, iron, Vitamin B12, protein, riboflavin and vitamins A and D. Vitamin D is particularly important during autumn and winter and it’s recommended to take a supplement, for more information on Vitamin D see here. Dairy is needed to maintain healthy bones and teeth and supports normal growth and brain development. Bone mass peaks at around 30 years of age so calcium intake is important for skeletal development (Hadjimbei et al., 2022). The UK Eatwell Guide recommends that we aim for 2-3 portions per day of dairy (milk, cheese and yoghurt). Does dairy contain fat? Most people in the UK consume too much saturated fat. Saturated fat is found in foods such as processed foods and fatty meats, dairy products such as whole milk, butter, lard, ghee, palm oil and coconut oil. It’s recommended that we reduce saturated fats by swapping them for unsaturated fats such as olive oil, oily fish, avocado, nuts and seeds. In the UK, it’s recommended that women should have less than 20g of saturated fat per day and men should have less than 30g of saturated fat per day. Too much saturated fat in our diet can increase your ‘bad’ cholesterol in your blood which in turn can increase your risk of stroke or heart attack (British Heart Foundation, 2021). Reducing the amount of saturated fat is a simple way to lower your cholesterol and support your heart health. Choosing low fat dairy products may help if this is your goal. Are low fat and ‘lighter’ products better for me? Choosing the right dairy product can be confusing—should you go for low-fat, 0% fat, or full-fat? In the UK, low-fat dairy is often recommended due to its lower saturated fat content, which can raise cholesterol levels if consumed excessively. Low-fat options are also beneficial for weight management, as high saturated fat intake may lead to increased calorie consumption and weight gain. However, recent studies suggest that overall health and dietary patterns may have a greater impact on these risk factors than individual foods or nutrients (Giosue et al., 2022). What is the difference between ‘light’, ‘low-fat’ or ‘reduced fat’? Navigating food labels can be tricky but it’s essential for smarter choices. The British Heart Foundation states: Sometimes, the fat will be replaced with more sugar or salt to make it taste like the original product. In which case, it might not be the healthier choice. This will depend on which products/brands you are looking at. Even if the product says it’s ‘low fat’, checking the label yourself and comparing it with the original product can help you understand whether it is actually low in fat (3g or less per 100g). Some simple tips are provided below to help you when reading food labels and aid you when shopping for dairy products. Food labels – simple or not? We know food labels aren’t the most exciting to read, but stick with us because it will help you understand which product to choose. At the back of the food product there is a label with a table. Always refer to the per 100g column. The table below shows that low fat is 3g per 100g or less. Low sugar is 5g per 100g or less. If you want to further understand what it is in the product you are choosing, you can read the ingredient list to see if there are any hidden sugars or sweeteners which often have complex names to make it harder to spot. Any word with -ose at the end of it is a form of sugar e.g dextrose, maltose, sucrose, glucose or other sugars such as syrups (corn syrup), honey, agave etc. The ingredients are listed in descending order, so the first ingredient is the most abundant. Still confused about label reading and want to know more, or want personalised healthy eating advice about what products are best for you, get in touch about having a 1:1 consultation with a Registered Nutritionist. Something beneficial to look out for is whether the product has live cultures also known as probiotics. Probiotics are live microorganisms or friendly bacteria that have many benefits for our gut health and overall health. Are there any health implications? Recent research has found that consuming up to 200g per day of either low fat or full fat dairy is not significantly linked to an increased risk of death from any cause or to the likelihood of developing cardiovascular disease (Giosue et al., 2022). Yoghurt with added probiotics has many beneficial health effects including gut health such as relieving symptoms of irritable bowel disease and improving bowel function so choosing yoghurt with bacteria strains is a bonus, for example L. Bulgaricus, S. Thermophilus, L. Acidophilus, Bifidus, L. Case. Yoghurt and other fermented milk products should be encouraged as part of a balanced diet due to their favourable health outcomes (Hadjimbei et al., 2022). Conclusion Dairy products can vary depending on where you shop and what brands you choose. Choosing to have either low-fat or full fat dairy depends on your individual health status and goals. It’s recommended to consume 2-3 portions of dairy per day as it contains many essential nutrients beneficial for maintaining bone and teeth health. It’s high in saturated fat

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