'I'm a cardiologist and it's never too late to make modest change for heart health'

'I'm a cardiologist and it's never too late to make modest change for heart health' Dr Francesco Lo Monaco is a top preventative cardiologist A heart doctor has revealed why it’s not too late to improve your cardiovascular health in your 50s, after new research found that people who lost just 5% of their body weight in midlife had comparable heart-health markers to those who had maintained a healthy weight throughout adulthood. Researchers at University College London analysed data from more than 6,000 people born in Britain in 1958, tracking their weight and health over several decades. Around one in four participants maintained a healthy weight through most of adulthood. Meanwhile, around 6 per cent lost at least five per cent of their body weight by age 50 and maintained that change until 55. By age 62, the latter group had comparable blood pressure, cholesterol and inflammatory markers to those who had maintained a healthy weight throughout adulthood. The study also found that people who gained weight into or within the obesity range experienced less favourable cardiovascular and metabolic health profiles. Not too late to make health changes Dr Francesco Lo Monaco, preventive cardiologist and founder of the National Heart Clinic, said the findings offered an encouraging message for people who want to take control of their health in midlife. 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 start? Dr Lo Monaco recommended focusing on the composition of meals rather than simply trying to eat 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 suggested looking closely at small extras that can add up, such as sugary drinks, alcohol, frequent snacks and generous portions 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 warned against focusing solely on the number 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 stressed that their study was observational, so it cannot prove that weight loss directly caused the differences in health markers. Nor does it mean everyone needs to lose weight. But Dr Lo Monaco said the message was hopeful: midlife can still be an opportunity to improve your health and small, sustainable changes may be a sensible place to begin.