Heart Health

Can you be 'fat but fit'?

European research has investigated whether you can be 'fat but fit', and whether being overweight or obese yet having certain healthy blood markers affects heart disease risk. The study that was conducted in 10 European countries using health data from more than half a million people found that having healthy blood pressure, blood sugar and cholesterol levels whilst being overweight or obese, as opposed to a healthy weight, increases individuals risk of heart disease by 28%. The reasons behind these healthy blood markers in overweight and obese individuals may simply be that they are yet to develop "an unhealthy metabolic profile"¹

In light of this new evidence debunking the myth of being 'fat but fit', below is an insight into what exactly cholesterol does and why blood pressure is important, along with some heart healthy lifestyle tips.

The food you eat plays a key role in maintaining your heart health. Consuming a diet high in fruit, vegetables and fibre whilst limiting your intake of salt and fat, especially saturated fat, can help to significantly reduce your risk of developing heart disease. Factors that can increase your risk of developing heart disease include family history, stress, smoking, being overweight, drinking too much alcohol, having an inactive lifestyle, raised blood cholesterol and high blood pressure.

Raised Cholesterol

Cholesterol is essential for making nerves and hormones as well as helping to digest fat. However having raised levels of ‘bad’ cholesterol and low levels of ‘good’ cholesterol in the blood cause a build-up of fatty deposits in the arteries – increasing the risk of heart disease, heart attack and stroke. Nearly half of all deaths from heart disease in the UK are due to raised ‘bad’ cholesterol levels (more than 5 mmol/litre).

HOW DOES DIET INFLUENCE BLOOD CHOLESTEROL?

The type of fat you eat can influence your blood cholesterol. For a healthier diet, try to swap the saturated and trans fats for unsaturated fats:

Saturated fats – foods high in saturated fats include butter, lard, fatty red meat, skin on chicken, cheese, cream and any foods made from these such as pastry, cakes and some desserts. Eating too much can increase your ‘bad’ cholesterol levels while limiting your intake of these fats can help to reduce your ‘bad’ cholesterol.
Trans fats – found mainly in foods containing hydrogenated vegetable oil (HVO) such as some margarines, pastries, biscuits, cakes and pies. Eating too much can cause your ‘bad’ cholesterol levels to rise and also decrease the levels of ‘good’ cholesterol in the blood. Avoiding foods which contain HVOs can help benefit your heart.
Mono-unsaturated fats – such as those found in olive oil, nuts and seeds tend to have a neutral effect on blood cholesterol.
Poly-unsaturated fats – found in oily fish, nuts, seeds and vegetable oils, can reduce ‘bad’ cholesterol and may increase levels of ‘good’ cholesterol.

HIGH BLOOD PRESSURE

Blood pressure is a measure of the force created when your heart pumps blood through your arteries. People with high blood pressure have an increased risk of heart disease or stroke.

HOW DOES DIET INFLUENCE BLOOD PRESSURE?

Not everyone with high blood pressure needs to have tablets to control it. Eating too much salt is associated with high blood pressure. Adults should eat no more than 6g of salt a day, which is about a teaspoon. 75% of the salt we consume is already in the food we eat, so you may not need to add any extra to your food. Check nutrition labels to help you find out how much salt your food contains.

BOOST YOUR HEART HEALTH!

It is not all about limiting what you eat – there are some foods you can include in your diet, and simple changes you can make to your lifestyle, which promote good heart health!

Oats contain soluble fibre which has been shown to help reduce blood cholesterol

Fruits & vegetables – eat at least 5 portions a day and eat a rainbow of different colours

Pulses such as beans, peas or lentils are a great source of soluble fibre

Soya has been shown to lower cholesterol and is a great vegetarian source of protein

Wholegrains – people who eat more wholegrains such as wholemeal pasta have a lower risk of heart disease

Oily fish such as mackerel, sardines and salmon provide omega 3 fats which help keep your blood healthy, so try to eat at least one portion of oily fish a week

Stanols and sterols are plant substances which can be added to foods such as margarine and yogurt to help reduce raised blood cholesterol

Be a healthy weight for your height – check your Body Mass Index (BMI)

Be active – adults should try to do at least 30 minutes of exercise 5 times a week

Avoid smoking

References: 1 BBC News: Health. 2017. 'Fat but fit' still risk heart disease