Obesity has been linked with the increased incidence of heart disease, so it is important for you to maintain a healthy weight to optimize your health later in life. According to the Centers for Disease Control and Prevention, more than 630,000 Americans died of heart disease in 2006, which equated to one in four deaths. Heart disease is the No. 1 cause of death for both men and women. Maintaining a healthy weight can mitigate some of the risk factors for developing heart disease.
What is a Healthy Heart Weight?
Body mass index, or BMI, is used as an indicator by the American Heart Association to help determine if your body weight is in the ideal range. BMI takes into account your weight, height and current status, formulating a number that you can get by plugging your numbers into an online BMI calculator. If you have a BMI of less than 25, you are at an ideal weight. If your BMI is between 25 and 29.9, you are considered overweight. If your BMI is 30 or greater, you are considered obese.
Benefits of Maintaining a Healthy Weight
Maintaining a healthy body weight can benefit your cardiovascular system. Your body can more effectively regulate your body fluids and blood pressure. You will also be placing less of a burden on your heart, arteries and veins if you maintain an ideal body weight. Keeping your body weight at the recommended level will help you reduce your risk of heart disease, diabetes and certain types of cancers. In addition to helping you maintain a healthy cardiovascular system, a healthy weight will allow you to enjoy more activities by keeping your muscles and joints healthy.
How to Maintain a Healthy Weight
To lose weight and maintain a healthy weight, your lifestyle will need to change. You will need to increase the physical activity in your life. The American Heart Association recommends that you participate in moderate physical activity for 30 minutes at least five times per week. You will also need to decrease the amount of calories you consume by cutting down on your portion sizes, eating a low-fat diet and reducing foods that contain empty calories, such as desserts. Focusing your caloric intake on healthy foods such as whole grains, vegetables, fruits, lean protein and low-fat dairy products will help you in your quest for a healthy body weight.
Warnings About Being Overweight
Being in the overweight or obese category can put you at an increased risk for certain diseases and conditions. Being overweight can contribute to an increased risk of heart disease by aggravating risk factors such as high blood pressure, high blood cholesterol, high triglyceride levels and low HDL levels. The World Health Organization states that heart disease is the No. 1 killer of people in the industrialized world. Being overweight can also contribute to the development of diseases like diabetes, some cancers and arthritis.
