You can eat for a healthy heart and lose weight easily at the same time. Maybe your doctor has told you that your cholesterol level is too high, or maybe you've even had - and survived - a heart attack. If so, let these warnings be a wake up call. If you are carrying extra weight, particularly around your middle, you could be at risk not only for heart disease, but diabetes and high blood pressure as well. By changing to a healthier diet and exercising more you'll reap the benefits of having more energy and improving your heart health.
If you do have a raised cholesterol count (8 or 9 is considered high), your physician may well suggest that you switch to a healthier diet as a way to bring your cholesterol levels down. Usually you'll be asked to try your new regime for three months, then have another cholesterol test. Some people find that their levels do drop to 5 or lower, a healthy level.
For other people, even strict adherence to a healthy heart eating plan isn't enough to bring the levels down, although they may well lose weight. If this is the case for you, your doctor may recommend you take statins, which are cholesterol-lowering drugs. If you do this, you should still eat healthily. By doing so, you can continue to lose weight if you wish, and your overall health will benefit.
What is the best method for eating healthily to lose weight? It's simple: cut down on the fat and sugar - that alone is enough to reduce your calorie intake which, coupled with more exercise, can move you towards losing weight at a healthy pace of no more than one to two pounds a week.
10 Tips For Nurturing a Healthy Heart as You Lose Weight
Slow down! It takes roughly 20 minutes for your stomach to signal to your brain that it is full. Sit at the table to eat your meals instead of grazing in front of the television or while driving. Focus on the people around you. Take time to listen and talk. Chew slowly and thoroughly.
Watch your portions. Make sure veggies cover most of your plate. Take smaller portions of protein and grains and wait for a few minutes to make sure you really need that second helping.
Establishing a meal routine is important. Your body will learn when to expect the next meal once you have set meal times each day. You'll be less likely to get hungry in between meals, which means you'll consume fewer unnecessary calories as snacks.
On the go? Take a healthy snack along. Low-fat yogurts and fresh fruit are easy to carry.
Choose reduced fat items such as salad dressings, dairy products and spreads, or use very sparing amounts of the full-fat version.
Put your frying pan at the back of the cupboard, and switch to healthy cooking methods such as boiling, steaming, broiling, grilling or cooking in the microwave.
Read the label before buying an item. Foods that claim to be healthy sometimes just aren't! If they're low in sugar - check the fat content. Low fat - see how much sugar has sneaked in there. If sugar, salt, or fat are listed within the first three ingredients, that food item is not your best choice.
Eat fresh. Try to include fresh, whole foods into your daily diet in place of processed foods. Processed items are typically high in salt and fat. Meals will look and taste better if they are cooked from scratch, and as you cook, you can monitor the ingredients.
Drinks do make a difference. Water is always your best choice. However, sugar-free drinks and unsweetened fruit juices are fine once a day. Try to avoid alcohol, or limit your intake to no more than one unit (a small glass of wine, half a pint of beer, 1 measure of spirits) a day. If you're keen to lose weight, you're better off dropping alcohol all together.
Your long-term wellbeing is determined by the choices you make on a daily basis. Enjoying a balanced diet packed with fresh, unprocessed foods, wholegrains and fresh fruits and vegetables, is the right step toward sustaining a healthy heart while you lose weight.
