Weight loss plans for heart health

By Weight Loss Consultant • Related • Filed Under

Often, people who have heart attacks are overweight. But weight is only part of the equation for heart disease. Everything you do – from smoking to drinking, to eating and sleeping can increase or decrease your risk of a heart attack. So how do you know what you should and shouldn’t eat to lose weight while keeping your ticker healthy? No matter what the latest report is on the evening news, the old fashioned advice from our ancestors often holds the real clue to a healthy diet. Here is a list of some old, and new advice to keep your heart healthy and your waist trim.

Do eat
Eat omega 3 fatty acids: Omega 3 fatty acids can be found in some fish, avocados, vitamin E and in some nuts. Omega 3′s are important because they prevent many of the risk factors associated with heart disease. Additionally, they are not produced by your body- so you must eat them in order to get them. The American Heart Association suggests 2 servings of foods rich in Omega 3 fatty acids per week. Be sure to watch your calories carefully when consuming these rich foods.

Nosh on lean meat: Protein is a necessary part of your diet. The protein found in lean meats does not have much heart clogging saturated fat and can help increase your good cholesterol (HDL). The Mayo Clinic suggests that no more than 7% of your daily diet consist of saturated fats. Lean meats are also low in calories and high in satisfaction- perfect when you are dieting.
Protein can also be derived from vegetarian sources such as beans and soy, but you should have your physician monitor your triglycerides if your diet is primarily vegetarian.

Enjoy fiber rich foods: Foods like leafy, dark green vegetables (broccoli, spinach, peas), whole wheat foods, and fruits (apples, pears and berries) are high in fiber and high on the list of heart healthy foods, according to the American Heart Association. Fiber can reduce cholesterol in your blood and help to prevent clogging of the arteries. Fiber will also help you slim down, since it keeps you full for a long time.

Whole grain carbohydrates: As mentioned above, whole grain foods are high in fiber- but there is another way in which they help in a weight loss plan for heart health. Triglycerides are a form of fat in the blood that can, like cholesterol, build up in your arteries and cause heart attack inducing blockages. Whole grains also don’t break down easily, turning into fat in your midsection. This is a plus for any diet plan.

Do not eat
Sugar: Eating sugar can increase your triglyceride levels which could result in a blockage. Switch the sugary snacks for those with Splenda or other artificial sweeteners. Sugar also carries a lot of empty, unsatisfying calories. Be careful to watch your calorie consumption of the substitute treats so you can continue to lose weight.

Caffeine: Consuming caffeinated beverages will probably not impede your weight loss, but it isn’t healthy for heart those who may have certain risk factors for heart disease. Caffeine constricts the blood vessels, making a smaller space for blood to get through. If you have a blockage, or are at risk of having one, caffeine could exacerbate the problem.

To determine how many calories you should have in your heart healthy weight loss plan, it is important to consult your physician. Before you start any new diet or exercise routine, you should discuss your plans with your primary care physician to make sure there is nothing excessive or harmful about your new routine.

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