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Vegetables in a bowl next to weights and a measuring tape

Heart disease is very common; it is often known as the silent killer. It is important to recognize the factors that put you at risk. Controlling and managing weight can remove the added stress on the heart. Carrying more than the average amount of weight affects the structure of your heart and the way it performs.

Losing Weight

Extra body weight makes your blood push harder against your artery walls. That makes your heart work harder, too. You can lower the pressure by about five points if you trim just five percent from the number on the scale. Try the following ways to reduce weight for a healthier heart.


  • Reduce calorie intake
  • Increase calorie expenditure
  • Learn and understand your BMI (Body Mass Index)


Make a meal plan for each day. Planning your meals can help you choose lower calorie foods. Pack a lunch and low-calorie snack before leaving your house each day to be prepared when hunger strikes.

Control portions by using smaller cup sizes of no more than eight ounces for sugary beverages. Make your 32 ounces or larger cups for water. Utilize measuring cups to ensure you’re not overeating based on the serving size.

Cut your salt while cooking and in packaged foods. Reading nutrition facts labels will help you decide if a food item is a good choice or not.

There’s no one perfect diet to help slim down, here are some basic tips:

  • Make half of your plate fruits and vegetables
  • Choose low-fat dairy products
  • Drink half of your body weight in ounces of water
  • Choose lean and unprocessed protein
    • Choose meats trimmed of fat, and eat seafood, beans, nuts, and seeds.
  • Replace refined grains like white bread and white rice with whole grains like multigrain bread, brown rice, and oatmeal.
  • Don’t skip meals
  • Limit sugar- sweetened beverages. Skip dressing up your coffee with all the syrups
  • Practice mindful eating
  • Get a minimum of 8 hours of sleep
  • Stop smoking
  • Limit alcohol intake

Get Moving

Moving more helps to not only burn calories but aids in:

  • Reducing feelings of anxiety and depression
  • Reducing blood pressure
  • Blood sugar control
  • Improving heart health
  • Improving quality of sleep

Seek Help

Some individuals may have a difficult time losing weight on their own. If you are not able to lose weight successfully on your own, talk with your health care provider.




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