Lose Weight, Lighten Up… To Help Your Heart!

dropping excess fat is an important first step to reducing your heart disease risk

As you probably know, a big risk for heart disease is excessive weight. Not only does it increase the strain on the heart but it also contributes to high blood pressure, high cholesterol and diabetes. A high-fat diet combined with little or no exercise is a major factor in rising cholesterol levels and heart disease.

In the United States, approximately one-third of the adult population weighs 20% or more over their ideal weight.

Can losing weight lower your cholesterol levels?

Being overweight has been shown to increase total cholesterol levels. It can also cause your cholesterol levels to get out of balance, raising levels of LDL (bad) cholesterol that clogs blood vessels and lowering levels of HDL (good) cholesterol by raising blood pressure and straining the heart.

Do you weigh more than you should?

Most of us have done the simple “mirror test” – we simply look in the mirror and see if we are overweight. If you can pinch an inch at your waist, chances are you need to lose weight. Also, if you weigh 10 to 15 pounds more than you did when you were 20, you may need to drop some weight with the help of the Leanology® Weight Loss System and lifestyle changes.

What is your ideal weight?

Your ideal weight is determined by lean body mass (everything but fat) plus the amount of fat you need for good health. This ranges from 10%-18% of total body weight for men and 18%-25% of total body weight for women. A health professional can estimate your own percentage by measuring your body fat with a skinfold caliper.

How body shape impacts heart health

Recent research suggests that heart health can be affected as much by body shape as by weight. For example, people whose waists are nearly as large as or larger than their hips have a higher rate of heart disease.

To determine your waist-to-hip ratio, measure your waist just above the navel. Measure your hips at their widest. Divide your waist measurement by your hip measurement. A waist-to-hip ratio greater than 0.8 for women and 0.95 for men indicates higher heart disease risk.

The different kinds of body fat – and their importance

Some of us carry excess weight in the hips and thighs while others carry it in the abdominal area. Several studies have indicated that excess fat in the abdominal area is more likely to cause health problems such as high cholesterol levels.

Since the measurement around your waistline reflects your level of abdominal fat, a waist measurement can provide a good clue to whether you have too much upper body fat. You may have too much abdominal fat if your waist measurement exceeds: • 40 inches for men • 35 inches for women

Fat around the heart may increase heart attack risk

A recent study from Wake Forest University indicates that having excess fat around the heart may also be a health risk. Even a thin person can have fat around the heart. Pericardial fat, or stores of fat around the heart, is known to cause higher secretion of inflammatory substances, which may accelerate the development of heart disease.

Weight control tips

• Eat more high-fiber foods, including fruits and grains.
• Use non-fat or low-fat dairy products.
• Eat only lean meats, fish, skinless poultry and low-fat vegetable proteins such as tofu.
• Eat a variety of fresh fruits and vegetables.
• Keep serving sizes moderate and avoid second helpings.
• Get regular physical activity. Even a brisk walk is great exercise.
• Limit sugary desserts and soft drinks.
• Limit alcohol consumption.
• Celebrate your successes with non-food treats, such as a weekend getaway, a massage or a new look or hairstyle.

Since February is Heart Health Month, there’s never been a better time to get your weight and your health under control.

Source: TriVita VitaJournal February 2009 pg 12.