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Managing a healthy diet, with health concerns. Part 1. - Group talk - Week commencing 17th Oct 2022.




Does Our Weight Matter?


Yes, when taking into consideration our whole health and well-being, maintaining a healthy weight should be of our foremost concern, no matter of our age.


Why does it matter?


There are many reasons, and these come from research studies.


* If you have a high BMI between 30-35, this can lead to an earlier death of 4 years compared to that of a person with a healthy weight.


* If you have a high BMI between 40-45, this can lead to an earlier death of 10 years compared to that of a person with a healthy weight, and you are 3 times more likely to develop Cardiovascular difficulties.


*If weight gain is post menopause, you have an increased risk of developing post menopausal breast cancer, especially if you have been or are on HRT (Hormone Replacement Treatment).


Other health threats linked with being with-in an unhealthy weight range are.


  • Cardiovascular disease ( Heart Attacks/Strokes)

  • Arthritis

  • Infertility

  • gallstones

  • Cataracts

  • Anxiety and Depression

  • Fatty Liver Disease

  • Diabetes Type 2

  • Snoring and other breathing problems

  • Sleep Apnoea

  • Some types of cancer

  • Back Pain

What causes weight gain?


  • Genes: Some people are predisposed to weight gain.

  • Diet: Eating healthily with-in moderation, quality foods can help reduce or gain weight.

  • Inactivity: Being active helps reduce risks related to unhealthy weight.

  • Sleeping: Research studies show there is a link between weight gain and how much sleep we have.


So what is a healthy weight?

We only have one measurement currently, to measure what a healthy weight is, and that is the Body Mass Index (BMI).


  • Below 18.5 - Underweight

  • Between 18.5 - 24.9 - Healthy Weight

  • Between 25 - 29.9 - Overweight

  • Between 30 - 39.9 - Obese

  • Between 40 or Over - Severely Obese

BMI is a measure that uses your height and weight to work out if your weight is healthy.


Heart Disease.


Nearly One-Third of all deaths worldwide are due to heart disease. Our diets play an important role in our hearts health, impacting it both positively and negatively.

Its unequivocal that certain foods influence blood pressure, triglycerides (Fats), cholesterol levels and inflammation, all of which acerbate risks of heart disease.


To optimise our hearts health there are 15 key foods we should be eating.


  1. Leafy green vegetables. - High in Vitamin K and nitrates, which help reduce blood pressure and improve arterial function.

  2. Whole Grains. - associated with lower cholesterol and systolic blood pressure.

  3. Berries. - Rich in antioxidant's.

  4. Avocados. - high in monounsaturated fats and potassium, helping to reduce cholesterol, blood pressure, and risk of metabolic syndrome.

  5. Fatty fish and fish oils. - high in Omega -3 fatty acids which reduce blood pressure, triglycerides and cholesterol.

  6. Walnuts. - reduce cholesterol and blood pressure.

  7. Beans. - high in resistant starch which reduce levels of cholesterol and triglycerides, lowers blood pressure, and decreases inflammation.

  8. Dark Chocolate. - high in antioxidants like flavonoids, associated with a lower risk of developing calcified plaque in the arteries and coronary heart disease.

  9. Tomatoes. - rich in lycopene, which is associated with lowering risks of heart disease and stroke, as well as an increase in HDL (good) cholesterol.

  10. Almonds. - high in fibre and monounsaturated fats, which are linked to the reduction of cholesterol and belly fat.

  11. Seeds. - reduction of inflammation, blood pressure, cholesterol and triglycerides.

  12. Garlic. - and its components are shown to help reduce blood pressure and cholesterol. They also help inhibit blood clot formation.

  13. Olive Oil. - high in antioxidants and monounsaturated fats, which lower blood pressure.

  14. Edamame. (immature Soybeans) - contain soy isoflavones, which help decrease cholesterol levels. They also contain fibre and antioxidants.

  15. Green Tea. - high in polyphenols and catechins, which are found to lower cholesterol, triglycerides, and blood pressure.


Including these Heart-healthy foods as part of a nutritious, well-balanced diet can help keep your heart in good shape and minimise your risk of heat disease.


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