Overweight men and women are more likely to develop heart disease. The American Heart Association also reports that out of the 140 million Americans who are overweight, 66 million of those fall into the obese category. Excess weight strains the heart and raises blood cholesterol, which can lead to heart disease and other problems. Someone in the United States dies every 34 seconds from a heart attack. Losing the excess weight is one of the modifiable risk factors you can control.
Getting Started
Your body mass index, or BMI, is a very important indicator of your risk for heart disease. It is a good starting point on the road to weight loss. Speak with your doctor about assessing your BMI to ascertain whether you are overweight or obese. Waist measurements help to determine fat distribution. Your risk for cardiovascular disease increases if your waist measurement is over 35 inches for women and over 40 inches for men. A BMI between 25 and 29.9 lands you in the overweight category while a BMI greater than 29.9 means that you are obese. Decrease your chances of developing or worsening heart disease by getting your BMI into a normal range between 18.5 and 25.9.
The TLC Diet Option
The Therapeutic Lifestyle Changes, or TLC, diet helps you lose weight by modifying your dietary choices in a way that lowers your cholesterol. The National Heart, Lung, and Blood Institute recommends the TLC diet for those who have high cholesterol levels of 240mg/dL and above. According to the TLC diet guidelines, eat less than 7 percent of the day's calories from saturated fat. The guidelines also recommend that you consume less than 200 mg of dietary cholesterol daily, limit sodium consumption to only 24 mg per day and eat only enough calories to satisfy your needs and reduce your blood cholesterol. Speak with your doctor or nutritionist about an appropriate menu for the TLC diet.
More Whole Grains
Whole grains such as barley and oats, which are high in fiber, reduce cholesterol and improve blood pressure, according to a study done in 2010 by Kristina A. Harris and Penny M. Kris Etherton. This study also shows that whole-grain consumption positively affects visceral fat. Add plenty of whole grains to your diet to help meet your weight-loss and cholesterol goals.
Other Things to Consider
Cook your food in ways that help limit and/or remove fat, such as boiling, grilling, broiling, roasting, stewing and baking. Eat small portions of a few small meals each day. Choose healthy options such as fruit, vegetables, legumes, low-fat milk and dairy products, water and whole grains. Remove the skin for poultry to reduce the fat content. Limit the amount of sweet pies, sugary cookies and cakes, candies and pastries that you consume daily. It is best to eliminate these things from your diet until you gain control of your weight and then have them only in moderation.
Get Up and Get Moving
A good exercise plan can help you reduce body fat, lower your blood pressure, improve and tone muscles, boost your circulation and raise your energy levels. Lack of physical activity is a major risk for developing heart disease. The AHA recommends regular physical activity, which includes 30 minutes of moderate to vigorous aerobic activity during most days of the week to control obesity and abnormal blood lipids. Some recommended exercises include running, swimming and brisk walking. You should contact your doctor before engaging in physical exercise if you have heart disease. He may decide to monitor you more closely. Ask your doctor about his recommendations for a cardiac rehabilitation program.
References
- American Heart Association: Why Should I Lose Weight?
- American Heart Association: About Heart Attacks
- American Heart Association: Body Mass Index
- National Heart Lung and Blood Institute: Classification of Overweight and Obesity by BMI, Waist Circumference, and Associated Disease Risks
- National Heart Lung and Blood Institute: Introduction to the TLC Diet
- "Current Atherosclerosis Reports"; Effects of Whole Grains on Coronary Heart Disease Risk; Kristina A. Harris and Penny M. Kris-Etherton; 2010
