Swap bad fat for good fat!

Do you know the difference between good fat and bad fat? Do you eat too much saturated fat? Research shows that eating too much saturated fat increases your risk of heart disease and leads to many premature deaths from heart problems. So what can we do and how can we change our diets?

Bad fats or saturated fats can be found in foods like crisps, pizzas, cheese and cakes. Good fats are found in in foods like avocados, salmon and nuts.

Include	Limit
Polyunsaturated, Monounsaturated and Omega-3	Saturated & Trans-fats
·         non-fried fish (salmon, flounder, herring, sardines)	·         whole milk dairy products
·         olive oil, flax oil	·         high fat animal meat (marbled beef, bacon, sausage)
·         nuts/nut butters	·         butter & margarine
·         flax seed (in moderation)	·         French fries & other deep-fried foods
·         wheat germ	·         partially hydrogenated oils in pastries, crackers, processed foods
·         avocado
Plant based and medium chain triglyceride rich
·         coconut oil, coconut milk

Although there is a difference in the properties of the different types of fat, if you are trying to lose weight you should bear in mind that all fats have the same calories per gram. If eating to excess any type of fat – good or bad – will lead to an increase in weight.

Moderation of the right type of fat is key and these should be consumed as part of a balanced diet. The recommended guidelines for daily fat and saturated fat intake are as the table below. So the key is to limit the bad fat and swap it for good fat although stick to the recommended daily amounts to avoid an increase in weight. By eating a balanced diet and exercising regularly you will significantly reduce your risk of heart disease.

Reference Intake

Males

Females

Total fat

95g

70g

Saturates

30g

20g

Does High Blood Pressure Catalyse Diabetes?

The perils of high blood pressure are well documented in modern healthcare but of course, not all side effects are commonly evident. Smoking, excessive stress, weight issues, salt intake and genetics are all common catalysts for irregular blood pressure but in additional to the cause, there is of course the unwanted side effects of ill health. It’s been suspected that blood pressure has a considerable effect on the prevalence of diabetes for some time and now Oxford University have stepped forward with new evidence.

Taking into account over 4.1 million individuals, the study found that people with high blood pressure have a 60% higher risk of developing diabetes in their lifetime than those without. The focal goal of the study was to find a remedy to the near epidemic levels of diabetes sweeping the contemporary western world. If we can find a way to keep people’s blood pressure at a healthy rate then we can also hugely reduce the number of people at risk of developing Type 2 diabetes.

The specialists involved with the study were also keen to see if people using drugs to reduce their blood pressure were less at risk of developing the metabolic disease. Despite the strong indications, Professor Kazem Rahimi who acts as deputy director of the George Institute for Global Health UK at the university assured study recipients that “We can’t say for certain that one causes the other, but this study helps to connect the dots, showing that if you have high blood pressure there is a significantly greater chance of developing diabetes.”

Despite the lack of clarification, this study still gives medical experts a reassuring push towards identifying early risk factors that may lead to diabetes. Professor Rahimi further reiterated this when he commented “At a minimum we know for certain that the link exists” as well as “In particular researchers can now look at whether lowering blood pressure is an effective treatment or reduces the risk of getting diabetes.”

Here’s to an optimistic future of research and the eradication of diabetes!

Is Chocolate Really Good for You?

Is chocolate good for you? It’s a ubiquitous question that is almost always met with a disappointing answer... until now.

First of all, Cardiacare will be the first to tell you that excessive consumption of ANYTHING is a terrible idea, especially sugary snacks. With that said, there are cases where a decadent treat can have beneficial effects on the health of the individual. Chocolate has long been debated in terms of healthcare and the general rule of thumb favours intermittent enjoyment of pure dark chocolate and general avoidance of novelty chocolate bars.

If dark chocolate makes you baulk and you’d much rather have dairy milk then that may not be so bad according to a new study by University of Aberdeen health experts. In a study which saw more than 20,000 middle aged and elderly people participate, the outcome indicated that people who ate a “small bar a day” had an 11% decrease in risk of cardiovascular disease and most surprising, a 23% lesser risk of stroke.How is this possible?

First of all, the study was noble enough to point out that chocolate does NOT make you healthier. Secondly, this study was entirely observational so the biological details (cause and effect) could not be disclosed as to why people who ate chocolate were suffering less cardiovascular issues over the 12 year test period.

Interestingly enough, the people surveyed who did consume chocolate daily (up to 100g) “tended to be younger, have a lower weight, waist to hip ratio, and blood pressure” alongside lower levels of diabetes and increased physical productivity. If anything this means the people who eat chocolate a more carefree, easy going and physically active personalities while those who avoid chocolate altogether likely live quite an idle, anxious life. This is of course just a blind assumption based on vague figures but it’s an encouraging study which indicates that life’s little treats can be enjoyed IN MODERATION.

To read more about this study you can take a look at the original article here on BBC News.

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Tesco Tone Down The Sugar

Following the news that Tesco will be cutting the sugar content in their own brand fizzy soft drinks, many celebrated this decision and it seems to have got people thinking again about how much sugar they consume on a daily basis. It’s no secret that fizzy pop is notorious for excessive sugar content with some drinks containing as much as eleven tea spoons of sugar per 330ml serving but manufacturers are beginning to buckle. It’s all well and good to get that ‘sugar high’ but when it starts to severely impact the health and development of young people and adults – you've got a major issue.

Thankfully Tesco claim that this decrease in sugar content isn't a one off change and they will strive to lower the levels by 5% year on year as they ease the population into a better diet. This also means they have a longer period of time to drop the sugar content without causing significant impact in flavour or quality.

If you are struggling to wean yourself off fizzy drinks, consider the following gradual solutions...

• ·         Water It Down

Adding water to your fizzy pop helps maintain the flavour but also cuts out a lot of the calories and sugar you would have consumed from drinking it whole. The water will also help hydrate you and keep you trim.

• ·         Start a Treat Diary

Keep track of your daily consumption and work out when you deserve or can have a fizzy drink. If you’ve been cutting down on sugar and calories in other aspects of your diet then maybe you can justify that can of coke with dinner.

• ·         Natural Substitutes

There are plenty of natural drinks and foods out there which will satisfy your sweet tooth without forcing you to resort to artificial slosh. Look for fresh fruit juices without artificial sweeteners or ingredients, they may still contain a lot of sugar but these will be naturally occurring and less likely to contain a large calorie mass. Sparkling water with a slice of lime, lemon or orange can also help calm your desire for fizzy liquids.

Got any tips of your own? Let us know on Facebook and Twitter.

Sly Workplace Workouts

If you don’t have access to the gym and your local surroundings leave you uninspired, cardiovascular workouts can be rather dull. Despite this, working out at home or even at work during breaks needn't be a tiresome chore. Simple, breezy exercises can be fun and also help you stay on top of weight management in a largely idle lifestyle such as office work. Why not try quick bursts of the following?

·         Lunges

Not only are lunges good fun but they also have a playful element to them too. If you get caught lunging around in the changing room or outside during a work break, chances are you can just laugh it off and people will want to join in. Read here how to pull off a perfect lunge.

·        Marching

Marching is incredibly beneficial and again, plenty of fun if you do it to music in quick five minute bursts. Find a spacious spot and march in place consistently for five minutes while bringing your knees up to your waist (if you can!) every time. This will work your thighs, hips, abdominal and buttock muscles and you’ll feel fantastic once you get in the swing of things. Try and repeat this twice a day and you’ll slowly but surely build up stamina and strength.

·         Squats

Another great work out that can be completed in 5-6 minutes in a stationary position. Squatting will tone your hips and offer an efficient build up to lower strength you never thought attainable. We recommend doing as many reps as you can in 30 second bursts over several minutes. Try and keep symmetrical and sturdy and lower yourself as much as possible before getting back up.

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Perks of Water

Health experts, tabloids, broadsheets, your parents... if there’s one thing they’ve all been telling us for years it’s to stay hydrated. With the rise in junk food culture and fizzy pop substitutes, it can be difficult to convince even grown adults that they really should be drinking water instead. It’s not uncommon to encounter people in their 60s still hooked on their daily swig of coca cola, we’ve all grown up with it but only you can take a healthy turn for the better. So, why is water beneficial? 

•          Internal Transportation

Water is essential in just about every factor of your body’s inner processes, not surprising when you consider it composes 60% of us. It keeps your blood cells healthy and flowing, it transports nutrients and oxygen around the body and it’s also a great catalyst in the digestion and excursion of waste. You wouldn’t travel by boat without water would you? Don’t leave your biological vessel high and dry. 

•          Skin

Water is essential for the maintenance of healthy skin, which again is largely composed of moisture. Those who neglect hydration or drink excessive amounts of diuretics are likely to suffer from dried out skin and premature signs of aging. Keeping your skin soft needn’t be a chore, and while moisturisers can help maintain a level of skin hydration, its water you need to form that initial foundation. 

•          Cerebral Power

Not to imply drinking water will give you superman levels of intellect but it’s undeniable that without water, you simply won’t reach your mental peak. The brain is mostly comprised of water (notice a pattern here?) and drying it out like a sponge will only put it under unnecessary duress. By keeping hydrated you’ll aid concentration, alertness and creativity. 

•          Weight Loss

When people find themselves peckish in between meals, the reality is they’re probably just a little dehydrated. Fight the urge to tear open a bag of crisps and drink some water. It’ll fill you up, remove by- products of fat, improve your metabolism and keep your body occupied until you really are hungry. Then there’s the obvious fact it has no calories whatsoever so you can never feel guilty about drinking too much!

 

There are many more obvious perks of water so feel free to share your tips.

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Channel Island Co-Op Society to place defibrillators

The Channel Islands Co-op Society is paving the way for other well-known retail brands in regards to providing for public health needs. The company is planning to place defibrillators in 12 of their stores across in Jersey. The first defibrillator was installed in St Helier Grand Marche on the 16th of December, with the rest of the devices will be fitted within the next few weeks.

Staff who work in the branches have been thoroughly trained by St Johns Ambulance on how to use the heart restarting devices correctly. The service has provided 92 hours of training to Society colleagues.

Even though the stores reside on a relatively small island of Jersey, the devices were desperately needed for areas where an ambulance cannot reach quickly.

The Chief Executive Officer of the Society, commented on the project ‘There is nothing more precious than life and if sudden cardiac arrest occurs, anyone can help save a life with this equipment. We live on a relatively small Island but in the event of a cardiac arrest, each and every second counts until the ambulance arrives. A great deal of work has been put into ensuring that all of our food stores will have accessible defibrillators 24/7 and our colleagues in store are comfortable using them, should the need arise.’