Healthy living
Body matters
Give your heart a second chance
Adopting a healthier lifestyle, even later in life, can reduce your risk of cardiovascular disease say US researchers
It seems that even when we’re well into our middle years, our hearts can give us a second chance, as long as we change our ways and treat them well.
In a study published in the July 2007 issue of the American Journal of Medicine, researchers from the Medical University of South Carolina in Charleston, found that people who changed their lifestyle and adopted healthy habits could reduce their risk of cardiovascular disease and their risk of dying.
Writing in the study, Dana E King MD, MS, said "We found that a midlife switch to a healthy lifestyle that includes a diet of at least five daily fruits and vegetables, exercise, maintaining a healthy weight, and not smoking results in a substantial reduction in mortality and cardiovascular disease over the subsequent four years. This benefit was independent of age, race, gender, socioeconomic status, a history of hypertension, hypercholesterolemia, diabetes, or previous cardiovascular disease."
Over 15,700 men and women, aged 45 to 64, took part in the study, which lasted for two years, with a series of follow-up visits every three years. The researchers looked at how four elements of a healthy lifestyle affected the participants. The healthy habits included exercising regularly for at least 2.5 hours a week, and keeping a body mass index (BMI) between 18.5 and 30.
The study found that people who took up the healthier habits felt the benefits within just four years and the improvements were significant: a 40% lower risk of dying and a 35% lower risk of cardiovascular disease. Those people who adopted all four healthy habits experienced more health benefits than those with three or fewer.
Cut your risk
- Five a day: There is already good evidence that eating a range of fruit and vegetables cuts your risk of heart disease. Fresh, frozen, tinned, dried and juice all count towards your five. Start at breakfast with a sliced banana in your cereal and a glass of juice, have an apple mid morning and two vegetables with your main meal and you’ll have hit your target
- Exercise: Latest statistics indicate that seven out of 10 adults don’t get enough exercise. Current recommendations are that you should do at least 30 minutes of moderate intensity exercise, on five days a week. You can do your 30 minutes in three 10-minute chunks. Walking, swimming, gardening and housework all count
- Weight: Being overweight can seriously affect your health and put you at greater risk of a number of conditions including coronary heart disease. Losing even small amounts of weight can be good for your health
- Smoking: This is one of the main risk factors for cardiovascular disease. Quitting cigarettes is the most important thing a smoker can do to live longer. For help and advice visit the British Heart Foundation’s site
Useful articles
- Stop smoking guide
- Smoking: one day at a time
- Good reasons to stay stopped
- Take the pain out of quitting
Useful website
Information on this site is for interest only and is not a substitute for professional medical advice. You should consult your own doctor about any specific health concerns.