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Your Health - Hints & Tips

At Westpark Fitness, we are passionate about getting you moving. And to get moving, you need to get inspired. Now, that’s where we come in. Read our articles for some expert insight into upcoming exercise innovations, new classes, training tips, plus common pitfalls to avoid so you can reach your exercise and wellness goals.

Heart Disease

One in five men and one in six women die of heart disease each year, but there is hope for sufferers as lifestyle change is helping figures to drop.

A recent trip to your doctor could have confirmed the worst… you’re in the high risk category for heart disease.

Major risk factors for heart disease:

• Smoking
• High blood pressure
• Diabetes
• High cholesterol
• Heredity

• Obesity
• Lack of exercise
• Age
• Gender

The main cause of death in Ireland is heart disease, coronary heart disease or a stroke – and if you’ve just ticked off most of these risk factors, you are in major need of a lifestyle change, including giving up smoking, getting more active and eating more healthily. One in five men and one in six women die of heart disease each year, but there is hope for sufferers as lifestyle change is helping figures to drop.

Your Heart and Nutrition

A diet high in saturated fats, especially from red meat, will raise your cholesterol levels, which is a risk factor for heart disease. A diet with too much sodium may elevate your blood pressure. Making healthy dietary choices may help to improve your health and reduce your risk factors for heart disease and other chronic diseases.

1. Eat fish - Salmon, herring and sardines are all great sources of omega-3 fatty acids. Other fish are good, too. Omega-3 fatty acids may help to reduce inflammation and will help you get your cholesterol down to a healthy level.
2. Choose healthy oils and fats - There are different types of fats:
• Saturated fats, found in meat, butter and coconut oil, increase your risk of heart disease and should be avoided.
• Monounsaturated fats like olive oil will help to protect your heart. Olive oil is a great choice for cooking, or for use as a dressing or dipping sauce.
• Polyunsaturated fats – omega-3 fatty acids and omega-6 fatty acids. Most people get enough of the omega-6 fatty acids from their diets, but it is very common to be deficient in omega-3 fatty acids. Fish are the best source for omega-3 fatty acids. Walnuts, flax seed and canola oil are all good sources of omega-3 fatty acids.
3. Get plenty of fibre - Soluble fibre, like the fibre found in oats and oatmeal, will help to control your cholesterol. Fibre found in wholegrain products will help to control sugar absorption, will help to keep you feeling full, and will keep your digestive system healthy.
4. Add soy - Soy is a great addition to a heart healthy diet. You can add soy milk, tofu, soy beans, or use soy flour in recipes.

Your Heart and Exercise

Taking regular exercise is another component to beating heart disease. You don’t have to go overboard, but you do need to keep active. Instead of taking the car, walk if it’s within a reasonable distance, do a bit more gardening, start swimming or head to the ski slopes. Find something you enjoy, otherwise you won’t feel motivated to get fit and healthy.