Weight loss is a desirable outcome of diet and exercise, but often people attempt weight loss in ways that are unhealthy. They may cut their diet too much, attempt too much exercise, or keep eating harmful food but just less of it. You need to keep your heart and body healthy while attempting weight loss so your quality of life improves. Slowly incorporate heart-healthy methods into your daily routine to ensure adherence and improved health benefits.
Cardiovascular Exercise
The American College of Sports Medicine recommends that people younger than 65 do 30 minutes of moderate intensity cardiovascular exercise at least five days per week. Moderate intensity could be a brisk walk, a job, bike ride or even gardening or housework depending on your exercise experience. For added weight loss, 45 minutes or more of moderate to high intensity cardio on more than five days per week may be necessary. For heart health, higher intensity is recommended. The heart is like any other muscle; it you must challenge it to receive benefits.
Calories
One lb. of fat equals 3,500 calories. The best way to lose weight and stay healthy is to have a negative calorie balance. Count how many calories you eat on an average daily basis. Try to cut 250 calories a day from your diet. Incorporate exercise that burns an additional 250 calories to your daily lifestyle, which equates to 20 to 30 minutes per day. These dietary and exercise changes amount to 500 calories per day, which results in a loss of 1 lb. per week. This is a safe, slow way to lose weight and build a healthy lifestyle.
Cholesterol
To keep your heart healthy, consider what types of cholesterol you put in your body. Low-density lipoprotein cholesterol is the "bad" cholesterol that comes from animal products. It is responsible for clogging arteries, increasing blood pressure, and increasing risk of cardiovascular disease. High-density lipoprotein cholesterol is the "good" kind that lowers LDL cholesterol and actually protects your heart. The American Heart Association advises you to keep your LDL cholesterol below 200 mg/dl and your HDL cholesterol above 65 mg/dl. HDL cholesterol is higher in fish, olive oil and flaxseed. Limit foods with high LDL cholesterol like red meat, butter and whole fat dairy products.
Fiber
Eat a diet high in fiber. Not only will the fiber keep you fuller for longer, it will also help lower your LDL cholesterol levels. It will stave off hunger, preventing you from overeating and gaining weight. Consume at least 25 g of fiber daily for optimal heart health. Foods that are high in fiber include whole grain breads, brown rice and flaxseeds. Fruits and vegetables, especially apples, pears, broccoli, celery, corn and beans, are high in fiber.
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