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Healthy Lifestyle Tips to Reduce Body Fat and Improve your Heart Health


 Posted by Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training  0 Comment

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Colorful fruits and veggies should be
your go-to carbohydrates.

Here’s why keeping your weight in check is so important for heart health, and how a heart-healthy diet can help you control your weight.

February is American Heart Month, which is why we’re focusing this month on heart health. A “heart-healthy” diet can help you to achieve and maintain a healthy body weight. That’s important, because carrying too much body fat—especially around your midsection—may increase your risk for heart disease.

Why Excess Body Fat Affects Heart Health

The larger and heavier you are, the harder your heart has to work. As you gain body fat, your body has to develop additional tiny blood vessels in order to supply oxygen and nutrients to the fat cells. But more blood vessels means an increased workload for your heart, because—in order for the blood to reach all of your cells—your heart has to work harder, and it takes more blood pressure, too.

Where you carry your fat also makes a difference. The fat that lies around the abdomen (often referred to as “belly fat”) is different from the fat deposits you have in other parts of your body. An excess of body fat that collects around your midsection and internal organs is associated with an increased risk for heart disease—in part, because of influences on blood pressure and levels of fats in the bloodstream.

Carrying extra weight can also affect your heart health in another important yet less direct way. Many people complain that excess weight makes it difficult or uncomfortable to exercise—which, of course, is so important to heart health, weight management and overall health and well-being.

Diet and Lifestyle to Control Weight and Promote Heart Health

Enjoy a healthy, well-balanced diet.

It’s no secret that a healthy, well-balanced diet is important to good health. But it bears repeating that eating the right foods—and not eating too much —is key to weight
management, which in turn helps promote heart health.

    o Low-fat proteins from a combination of plant and animal sources will help keep saturated fat intake down, while satisfying hunger at the same time. They’re also going to be the lowest calorie choices, too. Plant-proteins are naturally cholesterol-free, and seafood provides heart-healthy omega-3 fatty acids known as EPA and DHA.

    o Colorful fruits and vegetables, and whole grains, should be your go-to carbohydrates. They’re nutrient-rich, yet relatively low in calories, which makes them the best choices for meeting your carbohydrate needs. Their fiber and water content help to fill you up, and adequate intake of certain fibers—such as the soluble fiber found in foods like apples, oats and beans—are associated with lower levels of cholesterol in the blood, as long as you stick to a low-fat diet. And when you focus on these “good” carb sources, you’ll wind up eating fewer foods that have a lot of sugar and refined carbs, which can rack up calories quickly.

    o Small amounts of healthy fats, such as a sprinkle of nuts, a drizzle of olive oil or a few slices of avocado, can boost flavor and nutrition in calorie-controlled meals. Using fats thoughtfully and sparingly will help you with calorie-control, since fats are more calorie-dense than either proteins or carbohydrates.

Exercise regularly.

Cardiovascular exercise—exercise that boosts your breathing and heart rate— promotes heart health in a number of ways. Like any other muscle, your heart responds positively to exercise, becoming more efficient at pumping blood and delivering oxygen to your tissues. You also burn calories while you exercise, which can help in your weight-loss efforts, as well as to maintain a healthy body weight. Regular exercise also helps keep blood pressure under control and is a great stress-reliever. Keeping both blood pressure and stress levels in check is important to the health of your heart.

« 10 Heart-Healthy Foods Your Body Will Love

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Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training
Susan is the Senior Director of Worldwide Nutrition Education and Training at Herbalife, where she is responsible for the development of nutrition education and training materials, and is one of the primary authors of the Herbalife-sponsored blog, www.discovergoodnutrition.com. She is a Registered Dietitian and holds two Board Certifications from the Academy of Nutrition and Dietetics as a Certified Specialist in Sports Dietetics, and a Certified Specialist in Obesity and Weight Management. Susan is also a Fellow of the Academy of Nutrition and Dietetics. Susan graduated with distinction in biology from the University of Colorado, and received her master’s degree in Food Science and Nutrition from Colorado State University. She then completed her dietetic internship at the University of Kansas. Susan has taught extensively and developed educational programs targeted to individuals, groups and industry in her areas of expertise, including health promotion, weight management and sports nutrition. Prior to her role at Herbalife, she was the assistant director of the UCLA Center for Human Nutrition, and has held appointments as adjunct professor in nutrition at Pepperdine University and as lecturer in nutrition in the Department of Food Science and Nutrition at Cal Poly San Luis Obispo. Susan was a consultant to the (then) Los Angeles Raiders for six seasons, and was a contributing columnist for the Los Angeles Times Health Section for two years. She is a co-author of 23 research papers, 14 book chapters, and was a co-author of two books for the public: “What Color is Your Diet?” and “The L.A. Shape Diet” by Dr. David Heber, published by Harper Collins in 2001 and 2004, respectively.


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