How dropping extra pounds can boost heart health

Losing weight isn’t easy.

It’s especially daunting when you’re told you should lose a significant amount, which may seem like an impossible mountain to climb.

Fortunately, you don’t have to lose a lot of weight to make a difference in your heart health.

According to the American Heart Association, dropping just 5% to 10% of your body weight can improve your heart health.

“As we age, taking steps to ensure we don’t begin to hold weight around the waist is important, as too much belly fat can increase the risk of heart disease, even in people who are not overweight,” said Disha Narang, MD, an endocrinologist with Endeavor Health.

Fat stored around your belly is of particular concern because it often includes an increase in visceral fat, which is the type of fat that encases your organs.

“Visceral fat has been linked to increased risk for heart disease, diabetes, breathing problems, high blood pressure and abnormal cholesterol,” Dr. Narang said.

Losing weight requires some adjustment to your habits. But small changes, which are typically more sustainable, can make a difference in the long run:

• Eat a healthy diet. Load your plate with vegetables, fruits and whole grain and opt for lean protein. Be sure to include healthy snacks throughout your day to help curb cravings.
• Cut down, or eliminate, sugary drinks. Replace sugary soda with water or a flavored water and cut back on the sugar in your coffee.
• Keep portion sizes in check. At home, use measuring cups and a food scale to make sure that you’re eating a single serving. In restaurants, share a meal or ask for a take-out container before you begin eating — and place a portion of your meal in it immediately (leftovers for the next day and you remove the temptation to finish off that large meal in one sitting).
• Exercise. The American Heart Association recommends 150 minutes of moderate-intensity physical activity per week, or 30 minutes of exercise, five days a week.
• Keep track of what you eat. If it goes in your mouth, write it down. This will help you see what you are eating and when, so you can make changes. Carry a small notebook with you to log your eating habits or use one of the many health-related apps available for most smart phones.