Changes can be made at any time (Image: yokaew via Getty Images)
A heart specialist has explained why it is never too late to boost your cardiovascular health in your 50s, following new research which discovered that people who shed just 5% of their body weight during middle age displayed comparable heart-health indicators to those who had kept a healthy weight throughout their adult lives.
Researchers at University College London examined data from more than 6,000 individuals born in Britain in 1958, monitoring their weight and wellbeing across several decades. Roughly one in four participants sustained a healthy weight for the majority of their adult lives. Meanwhile, around 6 per cent shed at least five per cent of their body weight by the age of 50 and maintained that reduction until 55.
By the age of 62, the latter group displayed comparable blood pressure, cholesterol and inflammatory markers to those who had maintained a healthy weight throughout adulthood. The research further revealed that individuals who gained weight into or within the obesity range experienced less favourable cardiovascular and metabolic health profiles.
Never too late to turn things around
Dr Francesco Lo Monaco, preventive cardiologist and founder of the National Heart Clinic, said the findings delivered an uplifting message for those seeking to take charge of their wellbeing in middle age.
Dr Francesco Lo Monaco (Image: Dr Francesco Lo Monaco)
He said: “Your 50s are not too late to make meaningful changes. You cannot rewrite your health history, but you can influence what happens next.
“For someone who is overweight, even a modest, sustainable reduction can be a worthwhile goal to discuss with a healthcare professional. The important thing is to avoid extreme diets and focus on changes you can maintain.”
How to lose weight without feeling hungry all day
So where should you begin? Dr Lo Monaco advised concentrating on the makeup of meals rather than simply attempting to consume less.
He said: “Build your meals around a source of protein, plenty of vegetables and fibre-rich carbohydrates. Eggs, fish, beans, lentils and plain yoghurt can provide protein, while oats, wholegrains and pulses help increase fibre and keep meals satisfying.
“An easy change is to replace some refined carbohydrates with beans or lentils, add vegetables to lunch and dinner, and choose whole fruit rather than relying on juice. These swaps can help you feel fuller while making your overall diet more nutritious.”
He also recommended examining small extras carefully that can accumulate, such as sugary beverages, alcohol, regular snacks and generous servings of oils, dressings or sauces.
He added: “Rather than changing everything at once, identify one or two habits that are contributing most to your intake and work on those first. A plan that fits your normal routine is more likely to last.”
The mistake to avoid after 50
Dr Lo Monaco cautioned against concentrating exclusively on the figure displayed on the scales: “Weight loss should not come at the expense of muscle. As we get older, maintaining strength becomes increasingly important, so combine appropriate dietary changes with regular activity and resistance exercises suited to your ability. Track progress over weeks rather than reacting to daily fluctuations and speak to your healthcare professional if you are unsure what a healthy target would be for you.”
The researchers emphasised that their study was observational, meaning it cannot establish that weight loss directly triggered the variations in health indicators. Neither does it suggest everyone requires weight reduction.
However, Dr Lo Monaco stated the findings were encouraging: midlife can remain a chance to enhance your wellbeing, and modest, achievable modifications may represent a sensible starting point.
