Obesity is a leading risk factor for developing cardiovascular disease. Following a cardiac diet, known as a heart-healthy diet, for weight loss purposes can reduce this risk. The diet concentrates on eating a well-balanced array of foods from all food groups. No crash diets or eating specific foods are involved. Developing lifelong, heart-healthy habits is the key. Check with your doctor prior to starting any weight loss plan.
Emphasizes Physical Activity
Physical activity plays a major role in the cardiac diet and weight loss. Emphasis is placed on burning more calories than you consume. Choosing an enjoyable activity that involves moving more will help burn fat. Physical activity can be everyday activities and/or walking. Start at a slow pace. Have a goal of getting 30 minutes of exercise on five or more days per week, according to American Heart Association. Dividing that 30 minutes into 10-minute increments is acceptable.
Emphasizes Keeping Momentum
The cardiac diet and weight loss provides direction into sticking with your plan. It takes willpower and self-discipline to stay motivated while losing weight. Keeping a journal of your exercising and meal times will help you monitor progress. Working out with others, finding a support system, developing alternate plans in case of emergency and rewarding yourself are recommended by the American Heart Association. Paying more attention to your emotional state is more important than your recorded weight.
Uses Natural Appetite Suppressants
The cardiac diet is rich in fiber and water. Both can aid weight loss. Fiber-filled foods take longer to digest and leaves you with a sense of fullness, according to the American Heart Association. Fiber foods include whole grains, vegetables and fruits. Fruits and vegetables also contain water. Water is a boon to weight loss since it can fill you up without adding calories. Drinking the recommended eight 8-oz. glasses of water daily will also help weight loss.
Limits Processed Foods
The cardiac diet recommends eating less processed foods. This can help weight loss since many processed foods contain excess sugars, calories and saturated and/or trans fat. Trans fats, found in partially hydrogenated oils and shortening, especially hinder blood circulation. Trans fats are commercially used to prepare baked goods, fried foods, fast foods, restaurant foods and frozen foods. Reading foods labels is important, according to the American Heart Association. Foods labeled as low fat does not mean calorie-free.
Emphasizes Healthy Cooking Methods
Food preparation plays an important role in the cardiac diet and weight loss. You can eat all the healthy foods, but if prepared incorrectly, you defeat the purpose. Heart-healthy cooking methods are low in fats and calories, according to the American Heart Association. Healthy cooking methods include grilling, steaming, poaching, parboiling, baking, boiling and broiling without excess oils. When eating out, order menu items prepared via these methods. Or ask the cook to specially prepare the foods.
Emphasizes Lean Protein
The cardiac diet emphasizes getting your protein from low fat sources. Lean protein can come from either animal or plant sources. Lean protein contains fewer calories and fat than other protein sources. Sources of lean protein include legumes, low or nonfat dairy, poultry, fish and lean cuts of red meat, according to the Mayo Clinic.
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