Lose Weight and Improve Your Heart Health with Diet and Lifestyle Changes

Lose Weight and Improve Your Heart Health with Diet and Lifestyle Changes

One of the advantages of a "heart-healthy" diet, as I previously stated, is that it can assist you in achieving and maintaining a healthy body weight. This is significant because excess body fat, particularly around the waist, raises your risk of heart disease.

Why Does Excess Body Fat Have an Impact on Heart Health?

The harder your heart has to work the larger and heavier you are. To give oxygen and nutrients to fat cells, your body must grow additional microscopic blood vessels when you increase body fat. However, having more blood arteries increases your heart's workload because it needs to work harder to get the blood to all of your cells, and it also requires higher blood pressure.

It also makes a difference where you carry your fat. The fat that surrounds your abdomen (often referred to as "belly fat") is distinct from fat deposits seen elsewhere on your body. Excess body fat around the stomach and internal organs has been linked to an increased risk of heart disease, in part due to affects on blood pressure and fat levels in the bloodstream.

Extra weight can also have a negative impact on your heart health in a different (but less obvious) way. Many people say that being overweight makes it difficult or unpleasant to exercise, which is crucial for heart health, weight control, and overall health and well-being.

Diet and Lifestyle Changes to Help You Lose Weight and Improve Your Heart Health

Enjoy a well-balanced, healthful diet. It's no secret that eating a nutritious, well-balanced diet is beneficial to one's health. However, it's worth noting that eating the correct foods — and not too much of them – is crucial to weight management, which in turn helps to support heart health.

Lowfat proteins

 Low protein derived from a variety of plant and animal sources will help reduce saturated fat intake while still satisfying hunger. They'll also be the most calorie-efficient options. Seafood contains heart-healthy omega-3 fatty acids known as EPA and DHA, while plant proteins are inherently cholesterol-free.

Colorful fruits and vegetables, and whole grains,

. They're nutrient-dense but low in calories, making them the perfect option for satisfying your carbohydrate requirements. Their fiber and water content make you feel full, and adequate intake of specific fibers – such as the soluble fiber found in foods like apples, oats, and beans – has been linked to lower blood cholesterol levels when combined with a low-fat diet. And, by focusing on these "healthy" carbs, you'll eat less meals high in sugar and processed carbohydrates, which may quickly add up calories.

Small amounts of healthy fats,

such as a sprinkle of nuts, a drizzle of olive oil, or a few slices of avocado, can help calorie-controlled meals taste better and be more nutritious. Because fats are more calorie-dense than proteins or carbohydrates, using them deliberately and judiciously can help you lose weight.

Exercise on a regular basis.

Cardiovascular activity, which increases your breathing and pulse rate, benefits your heart in a variety of ways. Your heart, like any other muscle, benefits from exercise by becoming more efficient at pumping blood and providing oxygen to your tissues. You also burn calories while exercising, which can aid in weight loss and the maintenance of a healthy body weight. Exercise is also a fantastic stress reliever and helps keep blood pressure in check. It's critical to keep your blood pressure and stress levels in check if you want to keep your heart healthy.