If you're in your 50s and looking to give your heart health a boost, wellness experts have a simple dietary tip: ditch the processed meats. Drawing on years of experience preparing clients for physically demanding activities, where nutrition is key, the pros from Ski Vertigo say they've gained valuable insights into what works best for cardiovascular health - and it's not just for athletes.
Processed meats like bacon, sausages, hot dogs and deli meats are often loaded with saturated fats and cholesterol, which can raise levels of low-density lipoprotein (LDL) - the "bad" cholesterol that blocks arteries and hampers circulation. By avoiding these foods, Ski Vertigo's nutrition gurus say you can improve blood flow and endurance, not just during exercise but in everyday life too.
And science backs them up: a study in The American Journal of Clinical Nutrition found that eating more processed meat ups the risk of heart disease and death. So, cutting out these foods could lead to healthier cholesterol levels and better heart health in the long run.
Experts suggest that by eliminating processed meats from your diet and including lean protein sources such as fish, poultry, legumes and plant-based proteins, you can provide essential nutrients without the negative effects associated with processed options. Furthermore, increasing the consumption of fibre-rich fruits, vegetables, whole grains and healthy fats from nuts and olive oil can promote cardiovascular health.
Wellness coaches at Ski Vertigo have seen first-hand how these dietary changes benefit clients preparing for high-altitude sports or challenging treks. They state that reducing processed meat intake improves circulation, boosts energy levels, and enhances stamina, aiding the body to function more efficiently as cardiovascular risk factors increase with age, reports the Mirror.
Additional heart-healthy eating tips include focusing on fibre: Soluble fibre, found in oats, beans, and fruits, helps lower LDL cholesterol by binding to it in the digestive system and promoting excretion. Incorporating fibre-rich foods like oatmeal, lentils, and apples can support heart health and weight management by promoting satiety and reducing overall calorie intake.
Switch up your fats: Choose healthier options such as olive oil, avocados, and fatty fish like salmon and mackerel over saturated fats. These good fats are key for keeping cholesterol in check and aiding heart health.
Simple swaps like drizzling salads with olive oil or regularly eating fish can boost your intake of beneficial omega-3s.
Stay on the move and well-watered: Keeping hydrated helps maintain blood volume and circulation, thus enabling the heart to work less strenuously. Drink a minimum of 8 glasses of water every day.
Complement this with steady exercise, for instance, brisk walking or cycling, to fortify the heart and better circulation. Strive for at least 150 minutes a week of moderate physical activity for the best heart health.
Alex Dyer, a wellness pundit from Ski Vertigo, suggests, "We always remind our clients that making small, targeted changes can have profound long-term benefits. Reducing processed meats is not just about lowering cholesterol; it's about giving your heart the best chance to perform at its peak, whether that's during mountain treks or daily activities."
"When clients start cutting out processed meats, they often notice improvements in energy levels and recovery times. It's a change that supports better circulation and reduces the load on the cardiovascular system. The body becomes more efficient, endurance increases, and overall wellness improves."
"Plus, this one adjustment can encourage healthier habits overall. When you see the impact of a simple change, it motivates you to make other heart-friendly choices, from incorporating more fibre-rich foods to staying active. It's all about building a lifestyle where every small action contributes to stronger, long-term heart health."