Medically reviewed by
Dr. Nicolette Naso
Interventional Cardiologist
McLeod Cardiology Associates Florence

The path to cardiovascular disease is clear: Obesity leads to high blood pressure and diabetes, which leads to heart attack, vascular problems, congestive heart failure and stroke.

It’s a well-traveled path in the United States, where two-thirds of adults are overweight or obese. In South Carolina, where the path is paved with our delicious fried foods and yummy mac and cheese, the percentage is even higher. In the United State, heart disease is the number one killer.

I’M OVERWEIGHT. NOT OBESE. REALLY?
No one wants to admit they are obese – although the most many of us are willing to admit is that we are “overweight.” What’s the difference?  Visit the National Institutes of Health website and enter your height and weight into their Body Mass Index (BMI) calculator.

For women, a BMI of more than 21 may adversely affect the health of their heart. A BMI of more than 25 is considered overweight. A BMI of more than 30 is considered obese and places the person at serious risk of cardiovascular disease.

WEIGH THESE OPTIONS
The good news is that every little bit of weight you lose reduces your chances of developing heart disease or stroke. Lose as little as 5 to 10 percent of your weight and you’ve already lowered your chances of developing these deadly diseases.

Exercising is a good start. The heart is a muscle and, like any muscle, the more active it is, the stronger and healthier it becomes.

• A daily 30-minute walk is a good start and can make a big difference.
• The American Heart Association recommends an ultimate goal of 150-minutes a week of exercise (or 75 minutes if you are exercising vigorously).
• Focus on aerobic activity, where you move fast enough to raise your heart rate, causing you to breathe hard, but are still able to talk to someone. Running, jogging and biking are good aerobic exercises. If you have joint problems, try low impact swimming or hiking.Add heart healthy foods. If your goal is to lose 1-2 pounds per week, reduce your daily calorie intake by 500-1,000 calories.
• The American Heart Association offers these tips for a healthy diet:
  • Fiber-rich whole grains – 6 to 8 servings daily
  • Vegetables – 4 to 5 servings daily
  • Fruits – 4 to 5 servings daily
  • Lean meat, poultry and fish – a maximum 6 cooked ounces daily
  • Fat-free, 1% and low-fat milk products – 2 to 3 servings daily
  • Fats and oils – 2 to 3 servings daily. Don’t forget to count the fats used in store-bought foods, in cooking and on vegetables and breads
  • Sweets, sugars – 5 or fewer servings weekly
  • Nuts, seeds and legumes – 4 to 5 servings weekly

Your plate for a healthy diet should be like a rainbow; a variety of colors and types of various fruits and vegetables.

A HEALTHY WEIGHT STANDS ON TWO LEGS
Remember, lowering your risk of heart attack and stroke, while reducing high cholesterol, high blood pressure and excess body fast requires two legs to stand on:

Leg 1 – Maintain heart healthy habits
Leg 2 – Continue regular exercise.

If you have any questions about diet and exercise, talk with your personal physician or a cardiologist.

Find a Cardiologist near you.