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This Simple solution beats heart disease

This Simple Solution Beats Heart Disease

Fiona Wilkinson.

You can make a difference to your cholesterol levels and risk of heart disease by changing your lifestyle. This simple solution beats heart disease…

A large study published in the European Heart Journal analysed data from almost 9,000 men and women, aged 25–74, from Northern Sweden to understand the effects of making lifestyle changes on heart disease. Over a 10-year period (1994 to 2014) blood cholesterol dropped from 6.2 to 5.5 mmol/L.

Cholesterol-lowering drugs only contributed to a third of this reduction so it is believed that the rest can be attributed to lifestyle changes such as diet; lower fat intake and increased fibre from fruit, vegetables and grains. An encouraging finding from this study is that those who showed the most improvement initially were the most at risk (e.g. with diabetes and previous history of heart disease).

Limit fat from animal sources apart from oily fish, include heart-healthy plant oils such as olive oil, increase your fibre intake by ensuring that you have a minimum of 5-a-day every day and enjoy wholegrains such as brown rice, oats and quinoa in your diet.


European Heart Journal: Greater decreases in cholesterol levels among individuals with high cardiovascular risk than among the general population: the northern Sweden MONICA study 1994 to 2014

Fiona WilkinsonAbout Fiona

I am a Nutrition and Behavioural Psychologist with an MSc in Clinical Nutrition and a PhD in Mental Health. I specialise in long-term weight loss, disordered eating and binge eating. I run both online and in-person programmes to help you with any weight or eating issues you may have picked up over the years. We’re all different and have different needs so I work very much with you as an individual and together we’ll work out a programme to fit you.

Healthy Weight Loss

Read more about me here…


Women Find Higher Protein Diets Help Weight Loss

SalmonAccording to The International Food Information Council Foundation 37% of all consumers are convinced that they can lose weight more easily with a high protein diet. 

A new study published in the Journal of Nutrition Education and Behaviour described how a team surveyed a nationally-representative sample of 1,824 women aged from 40 to 60 years.

They wanted to find out how the women perceived protein sources and how many used a high protein, low carb diet to maintain their body weight.

They found that eating more protein to prevent weight gain is popular among women, and over half of all the obese women and 43% of the women overall in the study ate more protein to prevent weight gain.

The researchers commented that the participants who said they lost weight with “eating more protein” had a dietary protein intake similar to the recommendations in the 2010 Dietary Guidelines Advisory Committee.

Bear in mind, of course, that not all proteins come from animal sources. Many plants including soya (tofu), other legumes like lentils, quinoa and nuts and seeds are rich in protein too.

Natural Choices

Natural CoursesIf you’re interested in Natural Health you’ll love Natural Choices. This online course in Natural Health, Nutrition, Psychology and Food Choices, will help kick start your healthy living plan.

There are 18 modules you can go through in your own time. This course is a unique and potentially life-changing learning experience giving you constant access to 100s of tips and health suggestions that you can easily incorporate in your life to make a difference!

GuaranteeSmallI can thoroughly recommend it! You can download it right away here…


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