Measure up and look after your heart

Has your trouser size stayed the same over the years or are you simply wearing them lower? During our hundreds of Healthy Heart Lifestyle Checks we have found that men are astonished at their waist measurements, mistakenly thinking that girth size is the same as trouser size. If your trouser size is 34 inches, your waistline is likely to be around 37 inches, which could spell trouble for your heart as waist measurement is a bigger risk indicator than body mass index. If you wear size 36 trousers then your waistline could be around 40 inches or more, putting you at an even greater risk of developing heart disease. So dig out the measuring tape, place it half way between your bottom rib and your hip bone - usually where your belly button is. If your girth is more than 37 inches it’s time to shift that spare-tyre and tailor your lifestyle towards a healthier you.

• Look down at your feet instead of your gut and watch the dial on the scales drop. Aim for a weight loss of 1-2lbs per week to lose fat and keep it off.  A calorie deficit of around 600 calories per day through a combination of reducing what you eat and exercising more is recommended.

• Swap whole milk for semi-skimmed, chocolate for fruit and crisps for unsalted nuts to cut your saturated fat and calorie intake whilst boosting your vitamin, mineral and antioxidant levels.

• Reduce portion sizes - share when you eat out or order in and pad out your plate with a colourful array of heart healthy salad or vegetables.

• Exercise is great for getting rid of that unsightly overhang, but also for reaching blood pressure and cholesterol. Raise your heart rate to a level where you break into a sweat on most days of the week. The recommended 150 minutes per week of activity can be broken into manageable chunks of 10 minutes and include anything from a playful game of footie with the kids, cycling to work, dancing, gardening to cleaning the car.

The evidence is strong: Excess fat, particularly around your tum, can increase your risk of have harmful inflammatory effects for your heart and increase your risk of type 2 diabetes. A high waist measurement alone doesn’t mean you’ll get heart disease; it is a strong indicator that you need to make some heart healthy lifestyle changes to your diet and exercise routine. So measure up; say goodbye to your pot belly and bring on the washboard stomach you crave.