If you’re in your 50s and looking to give your heart health a boost, wellness experts have suggested one simple dietary change could make a world of difference: ditching processed meats. Drawing from years of experience preparing clients for physically demanding activities where nutrition is key, they believe their insights can benefit not just athletes but anyone keen on maintaining good cardiovascular health.
Processed meats like bacon, sausages, hot dogs and deli meats are often laden with saturated fats and cholesterol, which can raise levels of low-density lipoprotein (LDL) – the “bad” cholesterol that blocks arteries and hampers circulation. By avoiding these foods, Ski Vertigo’s nutrition gurus say you can improve blood flow and endurance, not just during physical exertion but in everyday life too.
This advice is backed by research; a study in The American Journal of Clinical Nutrition found that consuming more processed meat increases the risk of cardiovascular disease and mortality. Cutting out these foods can lead to healthier cholesterol levels and contribute to long-term heart health.
The impact of cutting out processed meats
By removing processed meats from your diet and incorporating lean protein sources such as fish, poultry, legumes and plant-based proteins, you can provide essential nutrients without the adverse effects associated with processed options, the experts said. Additionally, increasing the intake of fibre-rich fruits, vegetables, whole grains and healthy fats from nuts and olive oil can support cardiovascular wellness.
Ski Vertigo’s wellness coaches said they had witnessed first-hand how such dietary adjustments benefit clients preparing for high-altitude sports or demanding treks. Reducing processed meat consumption supports better circulation, enhances energy levels, and improves stamina, helping the body function more efficiently as cardiovascular risk factors increase with age, they said.
Additional tips for heart-healthy eating
Focus on fibre: Soluble fibre, found in oats, beans, and fruits, helps reduce LDL cholesterol by binding to it in the digestive system and promoting excretion. Adding fibre-rich foods like oatmeal, lentils, and apples can aid heart health and support weight management by promoting fullness and reducing overall calorie intake.
Opt for healthy fats: Replace saturated fats with unsaturated options such as olive oil, avocados, and fatty fish like salmon and mackerel. These healthy fats help maintain cholesterol levels and support heart function. Incorporate them by using olive oil as a salad dressing or enjoying fish a few times a week for their omega-3 benefits.
Stay hydrated and active: Proper hydration maintains blood volume and supports circulation, helping the heart work efficiently. Aim for at least 8 glasses of water daily. Pair this with regular exercise, such as brisk walking or cycling, to strengthen the heart and improve circulation. Aim for 150 minutes of moderate activity per week for optimal cardiovascular health.
Alex Dyer, wellness expert at Ski Vertigo, said: “We always remind our clients that making small, targeted changes can have profound long-term benefits. Reducing processed meats is not just about lowering cholesterol; it’s about giving your heart the best chance to perform at its peak, whether that’s during mountain treks or daily activities.
“When clients start cutting out processed meats, they often notice improvements in energy levels and recovery times. It’s a change that supports better circulation and reduces the load on the cardiovascular system. The body becomes more efficient, endurance increases, and overall wellness improves.
“Plus, this one adjustment can encourage healthier habits overall. When you see the impact of a simple change, it motivates you to make other heart-friendly choices, from incorporating more fibre-rich foods to staying active. It’s all about building a lifestyle where every small action contributes to stronger, long-term heart health.”