Losing 5% of body weight after 50 may protect heart health, UK study finds

Turning 50 does not mean the chance to improve your health is gone, according to a recent UK study that found losing even a small amount of weight at this age may help slow the decline of cardiovascular health in later years and improve several heart disease risk markers.

The study showed that people who lost weight in their early fifties and maintained the loss had better results in blood pressure, good cholesterol, and inflammation levels compared to those who gained weight during the same period. These differences became more pronounced when their health was assessed in their early sixties, according to a report by Healthline.

Long-term study tracks weight impact

Researchers used data from a long-term British study involving about 17,500 people born in 1958, with 6,309 participants undergoing health checks in their early sixties.

The team tracked changes in participants' weight between ages 23 and 42, then from 50 to 55, while assessing blood pressure and blood markers at ages 44 and 62.

Participants were categorized by weight changes, including those who gained or lost more than 5% of their weight and maintained the change—a figure equal to about 10 pounds for someone weighing 200 pounds.

Lead researcher Charis Bridger-Staatz emphasized that the key finding is that opportunities to improve health remain, even after age 50.

Heart health benefits of weight loss

Results indicated that losing weight helped slow the decline in heart health markers among people who were overweight or obese. The benefits were most notable for those who lost excess weight and kept it off.

By age 62, the ratio of fat to lean tissue in this group approached levels seen in people who maintained a healthy weight. Obese participants who lost weight also had lower fat levels than other obese individuals.

Preventive cardiologist Sudhakara Shinaridi noted that the findings align with previous evidence showing that losing about 5% of body weight can benefit cardiovascular health.

However, not all health markers improved equally. For example, obese participants who lost weight had higher HbA1c (average blood sugar) compared to those at a healthy weight, but the difference was not statistically significant.

Weight gain after 50 increases risks

Conversely, gaining weight in the early fifties was linked to a faster decline in heart health, including higher blood pressure, increased fat and inflammation, and lower good cholesterol.

These changes were especially pronounced in people who became obese or whose weight continued to rise despite previous obesity.

Data showed that about 37% of participants gained more than 5% of their body weight at this age, while only 6% lost weight and maintained the loss.

Regaining weight raises heart health concerns

Researchers also noted that regaining weight after losing it may be linked to negative health changes. Obese participants who lost weight and then regained it experienced faster increases in inflammation and HbA1c, along with a drop in good cholesterol.

These findings raise questions about the effects of stopping weight-loss medications, especially GLP-1 drugs, which may lead to regaining lost weight. However, more studies are needed to determine the long-term impact of such fluctuations on heart health.

How to maintain heart health after 50

Experts recommend avoiding extreme diets and focusing on sustainable lifestyle changes, including regular physical activity to maintain muscle mass and bone health, both of which are affected by aging.

Dietary advice includes eating more legumes like beans and lentils, fish, nuts, and olive oil, while reducing added sugars and simple carbohydrates, and prioritizing fiber-rich foods to promote fullness.

However, the study does not prove that weight loss directly causes improved health markers, and the small number of participants who lost and maintained weight means results should be interpreted with caution.

Researchers stress the importance of developing a suitable weight-loss plan in consultation with a health professional, taking into account age, health status, and weight history to achieve sustainable results without harming health.