Heart health diet -
A higher intake of leafy greens is associated with a lower risk of heart disease. Refined carbohydrates increase the risk of coronary heart disease. But whole grains are protective. The AHA recommends eating whole grains rather than refined grains daily can reduce your risk for 6 :.
Adopting a diet rich in plant-based foods, whole grains, low fat dairy products, and sodium intake within recommended limits can help prevent and manage hypertension 7. When purchasing whole grains, make sure to read the ingredients label carefully.
Eating whole grains is associated with lower cholesterol and systolic blood pressure, as well as a lower risk of heart disease.
Strawberries, blueberries, blackberries, and raspberries are jam-packed with nutrients that play a central role in heart health. Berries are also rich in antioxidants like anthocyanins, which protect against oxidative stress and inflammation that can contribute to the development of heart disease.
Higher anthocyanin intake may raise your risk of coronary artery disease, including heart attack and hypertension 8. Eating blueberries daily may also improve the function of cells that line the blood vessels vascular function , which help control blood pressure and blood clotting 8.
According to a review of research, berry consumption may be an effective intervention for metabolic syndrome by helping reduce oxidative stress and inflammation while improving vascular function 9.
Berries can be a satisfying snack or a delicious dessert. Try adding a few different types to your diet to take advantage of their health benefits. Berries are rich in antioxidants. Eating them can reduce multiple risk factors for heart disease. Avocados are an excellent source of heart-healthy monounsaturated fats, which have been linked to reduced cholesterol levels and a lower risk of heart disease.
A comprehensive review of studies determined that avocado may help improve 11 :. Avocados are also rich in potassium, a nutrient essential to heart health, and can help reduce blood pressure. Avocados are high in monounsaturated fats and potassium.
They may help lower your cholesterol, blood pressure, and risk of metabolic syndrome. Fatty fish like salmon, mackerel, sardines, and tuna are loaded with omega-3 fatty acids, which have been studied extensively for their heart-health benefits.
Omega-3 fatty acids from fatty fish may have a protective role in the risk of developing heart disease and slightly reduce the risk of CVD events and arrhythmias Eating fish over the long term may support lower levels of 14 :.
Fish consumption is associated with a lower risk of cardiovascular disease, depression, and mortality Fish oil supplements may reduce rates of all-cause mortality, cardiac death, sudden death, and stroke Fatty fish and fish oil are both high in omega-3 fatty acids and may help reduce heart disease risk factors, including blood pressure, triglycerides, and cholesterol.
Walnuts are a great source of fiber and micronutrients like magnesium, copper, and manganese Research shows that incorporating a few servings of walnuts into your diet can help protect against heart disease. Evidence for cardiovascular disease prevention is strong for some varieties of tree nuts, particularly walnuts Diets supplemented with walnuts may decrease LDL bad and total cholesterol 1 9.
Interestingly, some studies also found that regularly eating nuts, such as walnuts, is associated with a lower risk of heart disease Walnuts can help reduce cholesterol and blood pressure and may be associated with a lower risk of heart disease.
Beans contain resistant starch, which resists digestion and is fermented by the beneficial bacteria in your gut. Resistant starch can potentially exert a healthy impact on the gut and certain members of its resident microbiota Multiple studies have also found that eating beans can reduce certain risk factors for heart disease.
In one study of 73 adults with elevated LDL cholesterol, eating canned beans significantly reduced total cholesterol and LDL cholesterol One review found that eating beans and legumes can decrease LDL cholesterol, improve glycemic control and blood pressure, and may reduce the risk for cardiovascular disease, especially in people with diabetes Beans are high in resistant starch and have been shown to reduce levels of cholesterol, lower blood pressure, and improve glycemic control.
Dark chocolate is rich in antioxidants like flavonoids, which can help boost heart health. Consuming chocolate in moderation less than six servings a week may decrease your risk of coronary heart disease, stroke, and diabetes Additionally, chocolate can be high in sugar and calories, negating many of its health-promoting properties.
Dark chocolate is high in antioxidants like flavonoids. It has been associated with a lower risk of developing calcified plaque in the arteries and coronary heart disease.
Tomatoes are loaded with lycopene, a natural plant pigment with powerful antioxidant properties Antioxidants help neutralize harmful free radicals, preventing oxidative damage and inflammation, which can contribute to heart disease. Low blood levels of lycopene are linked to an increased risk of heart attack and stroke Increasing the intake of tomato products and lycopene supplementation positively affects blood lipids, blood pressure, and endothelial function A review of research noted that one serving of raw tomatoes, tomato sauce, or tomato sauce with refined olive oil may lower blood cholesterol and triglycerides and raise HDL cholesterol The body absorbs lycopene better from cooked tomatoes and tomato products than fresh tomatoes Higher HDL good cholesterol levels can help remove excess cholesterol and plaque from the arteries to keep your heart healthy and protect against heart disease and stroke Tomatoes are rich in lycopene and have been associated with a lower risk of heart disease and stroke, as well as an increase in HDL good cholesterol.
Almonds are incredibly nutrient-dense, boasting many vitamins and minerals crucial to heart health. Research suggests that eating almonds can have a powerful effect on your cholesterol levels.
One study involving 48 people with high cholesterol showed that eating 1. The research also shows that eating almonds is associated with higher levels of HDL good cholesterol, which can help reduce plaque buildup and keep your arteries clear 29 , Almonds are high in fiber and monounsaturated fats, and have been linked to reductions in cholesterol and belly fat.
Chia seeds, flaxseeds, and hemp seeds are all great sources of heart-healthy nutrients, including fiber and omega-3 fatty acids.
Numerous studies have found that adding these seeds to your diet can improve many heart disease risk factors, including inflammation, blood pressure, cholesterol, and triglycerides.
Hemp seeds are high in arginine, an amino acid associated with reduced blood levels of specific inflammatory markers Supplementing your diet with milled flaxseed may lower cardiovascular disease and cancer risk and help other conditions like gastrointestinal health and diabetes Eating them may help reduce blood pressure, blot clots, and LDL cholesterol Human and animal studies have found that eating seeds may improve several heart disease risk factors, including inflammation, blood pressure, cholesterol, and triglycerides.
Garlic has potent medicinal properties that may help improve heart health. This is thanks to the presence of a compound called allicin, which is believed to have many therapeutic effects A meta-analysis of 12 trials noted that garlic supplements lowered both systolic and diastolic blood pressure and were as effective as a common prescription drug at reducing blood pressure Garlic can also inhibit platelet buildup, which may reduce the risk of blood clots and stroke Be sure to consume garlic raw or crush it and let it sit for a few minutes before cooking.
This allows for the formation of allicin, maximizing its potential health benefits. Garlic and its components have been shown to help reduce blood pressure and cholesterol.
They may also help inhibit blood clot formation. Olive oil is packed with antioxidants, which can relieve inflammation and decrease the risk of chronic disease Olive oil is high in oleic acid and antioxidants and can help prevent and treat hypertension Olive oil is high in antioxidants and monounsaturated fats.
It has been associated with lower blood pressure and heart disease risk. Edamame is an immature soybean frequently found in Asian cuisine. Like other soy products, edamame is rich in soy isoflavones, a type of flavonoid that may help lower cholesterol levels and improve heart health.
Including soy protein in your diet may lead to a reduced risk of cardiovascular disease If combined with other changes to diet and lifestyle, even slightly reducing your cholesterol levels can greatly impact your risk of heart disease.
Some risk factors for cholesterol can be controlled such as diet, exercise, and weight while others cannot such as age, gender, and family history. Dietary cholesterol is found in all animal-based foods and is especially high in meat, eggs, and shellfish. However, saturated fat has a much greater impact on cholesterol levels than dietary cholesterol.
Although egg yolks contain cholesterol, up to 2 eggs whole eggs per day can be healthful for most people and are a good source of protein, iron, and B vitamins.
The Dietary Guidelines for Americans removes limits on dietary cholesterol. Saturated fats are the main contributor to unhealthy cholesterol levels and heart disease. Saturated fats are found predominantly in animal products such as red meat and dairy products and tropical oils such as palm, palm kernel, coconut, and cocoa butter.
For protection against heart disease, it is important to limit the amount of saturated fat consumed. Plant foods, such as fruits, vegetables, nuts, and grains, do not contain cholesterol or saturated fat. Plant substances known as sterols, and their derivatives called stanols, may reduce cholesterol by blocking its absorption in the intestinal tract.
Margarines containing sterols are available. The American College of Cardiology ACC and American Heart Association AHA joint dietary guidelines for reducing unhealthy cholesterol levels recommend:. High blood pressure, also called hypertension, is elevated pressure of the blood in the arteries.
High blood pressure makes the heart work harder, which over time can lead to damage in blood vessels and organs throughout the body. Uncontrolled high blood pressure significantly increases the risk for heart attack and stroke, as well as affects the kidneys, eyes, and sexual function.
Blood pressure is measured in millimeters of mercury mm Hg. The higher number is the systolic blood pressure, the pressure in your arteries while your heart is pumping blood.
The lower number is the diastolic blood pressure, the pressure when your heart is relaxing and refilling with blood between beats. Sodium is the critical factor in controlling high blood pressure. People with high blood pressure need to make sure to limit the amount of sodium they consume.
The DASH Dietary Approaches to Stop Hypertension diet is an eating plan proven to improve blood pressure. It also encourages foods rich in potassium and fiber, which are important for blood pressure control. Fats Some fat is essential for normal body function.
Fats can have good or bad effects on health, depending on their chemistry. When it comes to reducing heart disease risk, the type of fat may be more important than the total amount of fat.
Monounsaturated fatty acids MUFA and polyunsaturated fatty acids PUFA are "good" fats that help promote heart health. MUFAs and PUFAs should be the main type of fats consumed. Olive oil is rich in MUFAs. Salmon and walnuts are good sources of PUFAs.
Saturated fats and trans fats trans fatty acids are "bad" fats that can contribute to heart disease and should be avoided or limited. All fats, good or bad, are high in calories compared to proteins and carbohydrates. One fat gram provides 9 calories versus the 4 calories provided by 1 gram of protein or carbohydrate.
Try to replace saturated fats and trans fatty acids with unsaturated fats from plant and fish oils. Do not replace fats with refined carbohydrates. Omega-3 fatty acids, which are found in fish and some plant sources, are a good source of unsaturated fats. Fish oils contain the omega-3 fatty acids docosahexaenoic DHA and eicosapentaenoic EPA acids, which have significant benefits for the heart.
The American Heart Association recommends eating fatty fish such as salmon at least twice a week to gain a healthful amount of these omega-3 fatty acids. Although eating fish appears to protect the heart, the effect of fish oil supplements is unclear. Some studies suggest these supplements are heart protective, but other studies indicate that omega-3 fatty acid supplements have minimal benefit.
Carbohydrates are either complex as in starches or simple as in sugars. One gram of carbohydrates provides 4 calories. Try to get your carbohydrates from complex sources such as vegetables, fruits, and whole grains.
Many studies report that people can protect their heart and circulation by eating plenty of fruits and vegetables. Complex carbohydrates found in whole grains and vegetables are much healthier than those found in starch-heavy refined carbohydrate foods, such as white-flour pastas and white potatoes.
Most complex carbohydrates are high in fiber, which is important for health. Dietary fiber is an important component of many complex carbohydrates. It is found only in plants. Fiber cannot be digested by humans but passes through the intestines, drawing water with it, and is eliminated as part of feces content.
Americans eat nearly half a pound 0. High levels of sugar consumption, fructose or sucrose, are associated with higher triglycerides and lower levels of HDL good cholesterol. The high consumption of sugar is contributing to our current obesity epidemic. Soda, other sweetened beverages, and fruit juice are major causes of childhood obesity.
The American Heart Association recommends eating nutrient-rich fruits and vegetables instead of sugar-sweetened beverages and food products with added sugars. The focus is on limiting added sugars in foods, not the naturally occurring sugars found in fruits and unsweetened dairy products.
The AHA recommends no more than calories 6 teaspoons for women and calories 9 teaspoons for men of added sugar per day.
Be aware that nutrition labels on food packages do not distinguish between added sugar and naturally occurring sugar.
Ingredients that indicate added sugars include:. Protein is found in animal-based products meat, poultry, fish, and dairy as well as vegetable sources such as beans, soy, nuts, and whole grains.
Protein is important for strong muscles and bones. The best sources of protein are fish, poultry, low-fat dairy products, beans, and soy. Restrict intake of red meat or any meat that is not lean. Evidence suggests that eating moderate amounts of fish twice a week may improve triglyceride and HDL levels and help lower the risks for death from heart disease and stroke.
The healthiest fish are oily fish such as salmon, mackerel, trout, sardines, or albacore "white" tuna, which are high in the omega-3 fatty acids DHA and EPA. Most guidelines recommend eating fish at least twice a week. On average, 3 capsules of fish oil preferably as supplements of DHA-EPA are about equivalent to eating one serving of fish.
However, studies suggest that fish oil supplements are not as heart protective as dietary sources. Saturated fat in meat is the primary danger to the heart.
The fat content of meat varies depending on the type and cut. For heart protection, choose lean meat. It is best to eat skinless chicken or turkey. The leanest cuts of pork loin and tenderloin , veal, and beef are nearly comparable to chicken in calories and fat as well as their effect on LDL and HDL levels.
However, in terms of heart health, fish or beans are better choices. The best dairy choices are low-fat or fat-free products. Substituting low-fat dairy products for full-fat dairy products can help to lower saturated fat intake and total calorie intake while still providing protein, vitamins, and minerals.
Soy foods are made from soybeans, a legume. The best sources of soy protein are soy products soybeans, tempeh, tofu, soy flour, and soy milk. Soy sauce is not a good source of soy protein. It contains only a trace amount of soy and is very high in sodium.
For many years, soy was promoted as a food that could help lower cholesterol and improve heart disease risk factors. However, it appears that soy protein and isoflavone supplement pills do not have a major effect on cholesterol or heart disease prevention.
The American Heart Association still encourages people to include soy foods as part of an overall heart healthy diet but does not recommend using isoflavone supplements. It recommends replacing foods high in animal fats with those containing soy protein. Antioxidants are chemicals that act as scavengers of particles known as oxygen-free radicals also sometimes called oxidants.
Vitamins E and C have been studied for their health effects because they serve as antioxidants. High intake of foods rich in these vitamins as well as other food chemicals are associated with many health benefits, including prevention of heart problems.
However, despite much research, there is little evidence that regular use of multivitamin supplements reduces the risk for heart disease. Supplements of vitamin E, vitamin C, and beta-carotene are not recommended as part of a heart-healthy diet. Food rich in these nutrients is recommended.
A multivitamin may be recommended in certain specific circumstances for individuals with increased nutritional needs such as people who have had weight loss surgeries or women who are trying to get pregnant.
Deficiencies in the B vitamins folate known also as folic acid or vitamin B 9 , B 6 , and B 12 have been associated with a higher risk for heart disease in some studies.
Such deficiencies produce higher blood levels of homocysteine, an amino acid that has been associated with a higher risk for heart disease, stroke, and heart failure. While major studies have indicated that B vitamin supplements help lower homocysteine levels, they do not protect against heart disease, stroke, or dementia memory loss.
Homocysteine may be a marker for heart disease rather than a cause of it. Vitamin D, in addition to promoting bone health, may also be important for heart health. In studies, people who were vitamin D deficient appeared to have an increased risk for heart-related deaths.
Other studies have suggested that children and adolescents who have low blood levels of vitamin D may be at increased risk of developing heart disease and diabetes.
More research is needed. Dietary sources of vitamin D include fatty fish such as salmon, mackerel, and tuna , egg yolks, liver, and vitamin D-fortified milk, orange juice, or cereals.
Sunlight is also an important source of vitamin D. However, many Americans do not get enough vitamin D solely from diet or exposure to sunlight and may require supplements.
At this time, there is no standard recommendation for whether people should take vitamin D supplements for heart health, or at what dosages. Many health care providers recommend that for bone and overall health, people should receive the following daily amounts of vitamin D, according to their age:.
A potassium-rich diet can provide a small reduction in blood pressure. Potassium-rich foods include:. Potassium supplements should not be taken without first checking with your provider. For people who take potassium-sparing diuretics such as spironolactone , or have chronic kidney problems, potassium supplements may be very dangerous.
Some studies suggest that magnesium supplements may cause small but significant reductions in blood pressure. The recommended daily allowance of magnesium is mg.
People who live in soft water areas, who use diuretics, or who have other risk factors for magnesium loss may require more dietary magnesium than others.
Calcium regulates the tone of the smooth muscles lining blood vessels. Studies have found that people who consume enough adequate dietary calcium on a daily basis have lower blood pressure than those who do not. Consuming too much dietary calcium may, however, have a negative effect.
Dairy products are the main dietary source of calcium. Other foods that are rich in calcium include collard greens, sardines canned with bones, and fortified almond, rice, or soy milks.
Some sodium salt is necessary for health, but the amount is vastly lower than that found in the average American diet. High salt intake is associated with high blood pressure hypertension.
Limiting sodium can help lower blood pressure and may also help protect against heart failure and heart disease. Some people especially African-Americans, older adults, people with diabetes, and people with a family history of hypertension are "salt sensitive," which means their blood pressure increases in response to sodium more than other people's.
People with salt sensitivity have a higher than average risks of developing high blood pressure as well as other heart problems.
Sodium restriction is particularly important for people with salt sensitivity, as well as those with diagnosed hypertension. Simply eliminating the use of salt at the table eating can help. But it is also important to reduce or avoid processed and prepared foods that are high in sodium. Spices can be used in place of salt to enhance flavor.
Salt substitutes, such as Nu-Salt and Mrs. Dash which contain mixtures of potassium, sodium, and magnesium , are available, but they can be risky for people with kidney disease or those who take blood pressure medication that causes potassium retention.
For people without risks for potassium excess, adding potassium-rich foods to a diet can help. People with certain medical conditions, such as heart failure that cause fluid retention may need to restrict their intake of water and other fluids.
A number of studies have found heart protection from moderate alcohol intake one or two glasses a day. Although red wine is most often cited for healthful properties, any type of alcoholic beverage appears to have similar benefit.
However, alcohol abuse can increase the risk of high blood pressure and many other serious problems. To avoid alcohol use disorders, men should limit their intake to no more than 2 drinks a day, and women should have no more than 1 drink a day. People with certain risk factors such as breast cancer should have stricter limits or consider not consuming any alcohol.
Overuse of alcohol can lead to many heart problems. People with high triglyceride levels should drink sparingly if at all because even small amounts of alcohol can significantly increase blood triglycerides. Pregnant women, people who can't drink moderately, and people with liver disease should not drink at all.
People who are watching their weight should be aware that alcoholic beverages are high in calories. Coffee drinking is associated with small increases in blood pressure, but the risk it poses is very small in people with normal blood pressure.
Moderate coffee consumption 3 to 5 cups a day, or the equivalent of mg of caffeine per day poses no heart risks and long-term coffee consumption does not appear to increase the risk for heart disease in most people. Although both black and green tea contain caffeine, they are safe for the heart.
Tea contains chemicals called flavonoids that may be heart protective. There are many dietary approaches for protecting heart health, such as the Mediterranean Diet, which emphasizes fruits, vegetables, and healthy types of fats.
The DASH diet is very effective for people with high blood pressure and others who need to restrict sodium salt intake. Other heart-healthy diet plans include the American Heart Association diet and the USDA Food Pattern.
Try to focus on eating a balanced meal full of nutrient-rich foods. Vegetables and fruits provide the most nutrients and fiber, and the fewest calories. Whole grain foods oats, bulgur, barley, brown rice are also rich in fiber and vitamins. The Mediterranean diet is rich in heart-healthy fiber and nutrients, including omega-3 fatty acids and antioxidants.
The diet focuses on fruits, vegetables, and unsaturated "good" fats, particularly olive oil. Olive oil contains monounsaturated fatty acids MUFAs and also contains polyphenols, which are phytochemicals plant chemicals that contain antioxidant properties.
Virgin olive oil comes from a simple pressing of the fruit. Extra-virgin olive oil is a superior tasting form of virgin olive oil.
Non-virgin olive oils are produced using chemical processes. For health purposes, it is best to use extra-virgin or virgin olive oil. Growing evidence continues to support the heart-protective properties of the Mediterranean diet. Research has shown that such a diet prevents heart disease, reduces the risk for a second heart attack, and helps cholesterol-lowering statin drugs work better.
Despite claims, garlic does not help lower LDL "bad" cholesterol, though it adds flavor to many Mediterranean recipes. Older adults who combine a Mediterranean diet with healthy lifestyle habits have been found to live longer lives.
Many studies confirm that the Mediterranean diet is as good as or better than a low-fat diet for preventing heart attack, stroke, or other heart events. The salt-restrictive DASH diet Dietary Approaches to Stop Hypertension is proven to help lower blood pressure, and may have additional benefits for preventing heart disease, stroke, and heart failure.
Effects on blood pressure are sometimes seen within a few weeks. This diet is rich in important nutrients and fiber. A diet that is effective in lowering blood pressure is called Dietary Approaches to Stop Hypertension DASH. Low carbohydrate diets generally restrict the amount of carbohydrates but do not restrict protein sources.
The Atkins diet restricts complex carbohydrates in vegetables and, particularly, fruits that are known to protect against heart disease. The Atkins diet also can cause excessive calcium excretion in urine, which increases the risk for kidney stones and osteoporosis.
This diet is a weight loss program and not meant for long term health maintenance. Low-carbohydrates diets, such as South Beach, The Zone, and Sugar Busters, rely on a concept called the "glycemic index," or GI, which ranks foods by how fast and how high they cause blood sugar levels to rise.
Foods on the lowest end of the index, such as whole grains, fruits, beans, and non-starchy vegetables, take longer to digest may stabilize insulin levels. Foods high on the glycemic index include white bread, white potatoes, and pasta. However, some research suggests that glycemic index may not have much impact on heart health.
According to the Academy of Nutrition and Dietetics, low GI diets are not recommended for weight loss or weight maintenance since they have not been proven to be effective.
Another fad low-carbohydrate diet is the ketogenic keto diet, which emphasizes a high fat consumption to push energy metabolism from glucose towards fatty acids. The keto diet may be considered therapeutic for certain neurologic conditions, such as refractory epilepsy in children. However this diet may adversely affect blood lipids, and therefore may increase the risk of heart disease and stroke.
The keto diet is not clinically recommended as a method for weight loss, for long term health maintenance, or for any condition outside of clinical supervision. Some people do find that low-carbohydrate diets help with weight loss in the short term.
But there has been debate about whether Atkins and other low-carbohydrate diets can increase the risk for heart disease, as people who follow these diets tend to eat more animal-saturated fat and protein and less fruits and vegetables.
In general, these diets appear to lower triglyceride levels and raise HDL good cholesterol levels. Total cholesterol and LDL bad cholesterol levels tend to remain stable or possibly increase somewhat. Large studies have not found an increased risk for heart disease, at least in the short term.
In fact, some studies indicate that these diets may help lower blood pressure most likely from weight loss. Long-term safety and other possible health effects are still a concern, especially when these diets restrict healthy foods such as fruit, vegetables, and grains while not restricting saturated fats.
The Ornish program is an example of a dietary plan that limits fats even more drastically. It excludes all oils and animal products except nonfat dairy and egg whites.
Low-fat diets that are high in fiber, whole grains, legumes, and fresh produce may offer health advantages in addition to their effects on cholesterol, including helping maintain a healthy weight. However, very restrictive diets such as the Ornish program can be so difficult to maintain that most people have difficulty staying with them.
Very low-fat diets may also reduce calcium absorption, and absorption of the fat-soluble vitamins D, K, A, and E. Many people who reduce their fat intake do not consume enough of the basic nutrients, including vitamins A, D, E, calcium, iron, and zinc. People on low-fat diets should eat a wide variety of foods and take a multivitamin if appropriate.
Calorie restriction is the cornerstone of weight-loss programs. Restricting calories also appears to have beneficial effects on cholesterol levels, including reducing LDL and triglycerides and increasing HDL levels.
In general, reducing calories while increasing physical activity is still the best method for maintaining weight loss and preventing serious conditions, such as diabetes and heart disease. As a rough rule of thumb, 1 pound 0.
However, caloric restrictions and metabolic needs vary by person and need to be individually calculated. A Registered Dietitian can help you determine how many calories per day you need in order to lose weight. Weight Management A healthy weight is very important for healthy cholesterol levels.
For people who are overweight or obese, losing even a modest amount of weight has significant health benefits, even if an ideal weight is not achieved. There is a direct relationship between the amount of weight lost and an improvement in cholesterol.
Even greater amounts of weight loss can help improve LDL bad cholesterol and HDL good cholesterol levels. Weight loss also helps reduce the need for blood pressure medication, improve blood glucose sugar levels, and lower the risk for developing type 2 diabetes.
Obesity is now considered and treated as a disease, not a lifestyle issue. The medical community's understanding of weight issues has evolved. Scientific evidence shows that weight gain is a complex process, and weight loss involves more than simple will power.
It is clear that excess weight contributes to many health problems, including increased risks for cardiovascular disease conditions. Your provider should check your body mass index BMI at least once a year. You can also check your BMI online at -- www.
Guidelines recommend your provider create an individualized weight loss plan for you if you are overweight or obese. The plan should include three components:. If you have risk factors for heart disease or diabetes and do not achieve weight loss from diet and lifestyle changes alone, your provider may recommend adding a prescription medication to your weight loss plan.
For people who have a very high BMI with several cardiovascular risk factors such as diabetes and high blood pressure and who are unable to lose weight, bariatric surgery may be considered.
Lifelong changes in eating habits, physical activity, and attitudes about food and weight are essential to weight management. Unfortunately, although many people can lose weight initially, it is very difficult to maintain weight loss. Here are some general suggestions that may be helpful:. Even repeated failure to lose weight is no reason to give up.
Inactivity is a major risk factor for coronary artery disease, on par with smoking, unhealthy cholesterol, and high blood pressure. In fact, studies suggest that people who change their diet in order to control cholesterol lower their risk for heart disease only when they also follow a regular aerobic exercise program.
Exercise also helps improve blood pressure and blood sugar glucose levels. The American Heart Association's current guidelines recommend regular physical activity: at least minutes of moderate-intensity aerobic activity per week such as 30 minutes of moderate intensity exercise at least 5 days of the week , or at least 75 minutes of vigorous aerobic activity per week such as 25 minutes at least 3 times a week.
Moderate to high intensity muscle strengthening activity strength training is also recommended at least 2 days per week. American Heart Association -- www. org American College of Cardiology -- www. org National Heart, Lung, and Blood Institute -- www. gov Academy of Nutrition and Dietetics -- www.
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Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies. Bazzano LA, Hu T, Reynolds K, et al.
Effects of low-carbohydrate and low-fat diets: a randomized trial. Ann Intern Med. Despres JP, Larose E, Poirier P. Obesity and cardiometabolic disease. In: Zipes DP, Libby P, Bonow RO, Mann, DL, Tomaselli GF, Braunwald E, eds.
Braunwald's Heart Disease: A Textbook of Cardiovascular Medicine. Philadelphia, PA: Elsevier; chap Estruch R, Ros E, Salas-Salvadó J, et al.
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