HEART HEALTH
THE SCIENCE Granted, prioritising your cardiovascular health is a less ’grammable goal than nailing a headstand, but given there are currently 3.5 million women living with heart disease in the UK, it’s a worthy one. While many heart conditions are inherited, a lot of the big risk factors – high blood pressure, raised LDL cholesterol levels and a waist-to-height ratio above 0.5 – are very much under your control. In a study from Saint Louis University in the US, researchers designed a programme to help overweight participants lose 7% of their body weight in three months. One group cut calories, one group boosted their daily activity and a third did a little of both. All three groups saw their heart disease risk drop by 10%, along with a reduction in their blood pressure and cholesterol.
However, the combination group found it easiest to stick with their goals. ‘If two people have the same blood pressure, cholesterol, family history, age, etc, but one person exercises and the other doesn’t, the non-exerciser is two or three times more likely to develop heart disease,’ says study author Dr Edward Weiss.
The dietary protocols are fairly predictable: more fibre-rich whole foods; less processed meat and refined carbs. Keep in mind, too, that diets high in sugar can increase the synthesis of artery-blocking LDL cholesterol. As for exercise, predictably, cardio is king (clue’s in the name). Pacey dumbbell circuits and body-weight drills work, too. Try this: pick four simple moves and perform a 60-second set of each in turn, without rest, working near your max effort. When you’re done, rest for three minutes, then repeat three times for four rounds in total. In a study of older adults, those who trained like this three days a week developed stronger, more efficient hearts.
THE WINNER Your heart longs for both – it’s a tie.