A SLICE OF LIFE
Why cheeky slice of cake or occasional chocolate bar might actually be good for you
Fizzy drinks were found to be the most dangerous source of the sweet stuff and the biggest contributor to heart risks
AN OCCASIONAL slice of cake or chocolate bar might actually be good for your heart, research suggests.
A study found people who indulge their sweet tooth around four times per week have a lower risk of heart disease or stroke than sugar-free fanatics.
Experts at Lund University in Sweden said it is not true that all sugar is bad.
Study author Suzanne Janzi said: “It is important to consider not just the amount of sugar consumed, but its source and context.
“Our findings suggest that extremely low sugar intake may not be necessary or beneficial for heart health.”
Data from 70,000 middle-aged adults showed that overall greater sugar intake was linked to higher rates of stroke or aortic aneurysm, a deadly swelling in the body’s biggest artery.
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Fizzy drinks were found to be the most dangerous source of the sweet stuff and the biggest contributor to heart risks.
But people who ate very little to no added sugar had worse health than “low to moderate” consumers, who had the lowest heart risk.
People who treated themselves four times per week, on average, were between five and nine per cent less likely to suffer a serious heart condition.
They had lower chances of stroke, heart attack, heart failure, irregular heartbeat or narrowed arteries.
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Writing in the journal Frontiers in Public Health, Ms Janzi said a sweet snack every now and then could be a sign of a healthy social life and a balanced diet.
She said: “The findings of this study indicate that not all sources of added sugar are equally harmful.
What eating sugar does to your body
“Liquid sugars, found in sweetened beverages, typically do not make you feel as full as solid forms, potentially leading to overconsumption.
“People consuming very little sugar might have very restrictive diets or be limiting sugar due to pre-existing health conditions.
“Context also matters — treats are often enjoyed in social settings or special occasions, without necessarily being related with overall poor diet or lifestyle.
“Consumption of sweetened beverages, on the other hand, has been linked to lower overall diet quality.”
Chocolate, cake and biscuits consistently rank among Brits favourite treats and on average we eat about twice as much sugar as the recommended amount.
Heart diseases are one of the UK’s top killers and the leading cause of death in men - and second for women after dementia.
How to reduce your risk of heart attacks and stroke
You can reduce your risk of heart attack and stroke with many of the same methods.
Heart attacks and strokes, althouh affecting different organs of the body, are both what we call cardiovascular events.
Both arise from similar underlying conditions, such as atherosclerosis —a buildup of fatty deposits in the arteries.
According to the American Heart Association, the risk factors for heart attacks and strokes are largely the same: high blood pressure, high cholesterol, smoking, obesity, physical inactivity, and diabetes.
Therefore, addressing these risk factors can simultaneously reduce the risk of both conditions.
Here are ways you can prevent the two:
Healthy diet
- More fruit and veg: The DASH, which emphasises fruit, vegetables, whole grains, and lean proteins, has been shown to reduce blood pressure and improve heart health.
- Less fats: Too much saturated and trans fats can raise cholesterol levels and increase the risk of atherosclerosis. Go for healthier fats like those found in olive oil, nuts, and avocados.
- Limit salt: High salt intake is linked to high blood pressure, a major risk factor for both heart attack and stroke. The NHS recommends no more than 6g of salt per day for adults.
- Fibre: Foods high in soluble fibre, such as oats and beans, can help lower cholesterol levels.
Exercise
Walking, running, cycling, swimming - whatever you like, do it!
Aerobic exercise can strengthen the heart and improve circulation.
The NHS advises at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity each week.
Strength training exercises can help control weight, improve cholesterol levels, and reduce blood pressure. It is recommended twice a week by the NHS.
Manage blood pressure
Healthy diet and exercise can help keep your blood pressure in check.
But it is worth monitoring it yourself after the age of 40, at least, when the NHS invites adults for a check-up every five years.
High blood pressure often has no symptoms but significantly increases the risk of heart attack and stroke.
Quit smoking
One of the best ways to quit smoking is to use resources provided by NHS Smokefree. Support groups, medications, and other tools to help quit smoking such as vapes could be what you need to kick the habit for good - and it's free.
Limit booze
Excessive alcohol consumption can increase blood pressure and contribute to weight gain, which can snowball and become a heart health risk.
The NHS recommends not regularly drinking more than 14 units of alcohol per week.
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