The heavier you are, the harder your heart has to work for proper circulation. 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 - in order for the blood to reach all of your cells, your heart has to work harder, and it takes more blood pressure, too. AND an excess of body fat that collects around your midsection is associated with an increased risk for heart disease.* So here are my favorite tips for reducing body fat for better overall health!
Balanced nutrition is SO important for good health. Eating the right foods, and not eating too much for your body type, is crucial for weight management, which helps your heart health.
LOW FAT PROTEINS
A combination of plant and animal sources will help keep saturated fat intake down while keeping you full & satisfied. These food items are also going to be the lowest calorie choices! Protein from plants is naturally cholesterol-free, and seafood items provide omega-3 fatty acids which are beneficial for your heart.
COLORFUL FRUITS & VEGGIES
Fruits and vegetables are rich in critical vitamins and minerals, though relatively low in calories, making them the best choice for meeting carbohydrate needs. The water content of these items will help fill you up, and soluble fiber found in foods like apples and beans are linked to decreased cholesterol (as long as your diet is low-fat). When we focus on "good" carbs, it's easier to stay away from foods that have a lot of sugar or refined carbohydrates that amp up calorie count.
SMALL AMOUNTS OF HEALTHY FATS
Nuts, a drizzle of olive oil, or a few slices of avocado can boost flavor and nutrition in calorie-controlled meals. Using fats consciously, and sparingly, will help you control appetite, since fats are more calorie-dense than proteins and carbohydrates.
Want more pointers on how to eat for your unique body?
Check out my Nutrition Guide for information about how to optimize your diet for better skin, portion control management, a toned figure, and more! My Cookbook has 75 recipes for a balanced meal any time of the day - plus there are vegetarian, vegan, and GF options!
Cardiovascular exercise promotes heart health! 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.*
Need help with staying on track with your weight loss goals? Start your FREE trial to my BURN program for a monthly fitness calendar that has a different full-length workout routine every day, plus a daily meal plan, motivation, lifestyle resource guide, and MORE!