Welcome, Sweet Life community, to another insightful discussion about heart health and well-being to round out Heart Health Month. This week we delve into the connection between weight loss and heart health. Excess weight, especially visceral fat around the abdomen, can put a strain on the heart, leading to increased risks of various cardiovascular diseases. Join DC Metro Area Dietitian Kay Loughrey as she explores the intricate connection between weight loss and heart health.
According to the Centers for Disease Control and Prevention (CDC), nearly 74 percent (73.6%) of American adults are overweight or obese. This staggering statistic underscores the pressing need for lifestyle changes that prioritize heart health and overall well-being. By shedding those extra pounds, you can create a safeguard for our heart’s well-being. Carrying excess weight significantly increases the risk of developing various heart diseases, including:
- Hypertension (High Blood Pressure): Excess weight strains the heart by requiring it to pump blood through additional tissues, leading to elevated blood pressure levels.
- Coronary Artery Disease (CAD): CAD occurs when the arteries become narrowed or blocked by plaque buildup, restricting blood flow to the heart. Obesity is a major risk factor for the development and progression of CAD.
- Heart Attack: Obesity is closely linked to an increased risk of heart attacks, which occur when blood flow to a part of the heart is blocked for an extended period, leading to tissue damage or death.
- Stroke: Obesity contributes to the development of atherosclerosis, a condition characterized by the buildup of fatty deposits in the arteries. Atherosclerosis increases the risk of blood clots, which can block blood flow to the brain and cause a stroke.
There are numerous factors that contribute to the increasing prevalence of poor heart health among American adults. Key contributors include poor dietary habits, sedentary lifestyles, smoking, and heightened stress levels. However, in the pursuit of a healthier lifestyle, one crucial aspect often overlooked is the role of sodium intake in maintaining. Found abundantly in processed and packaged foods, sodium has been associated with elevated blood pressure and heart disease risks. The recommended amount of daily sodium intake is 2,300 mg for healthy adults and 1,500 mg for adults with heart and or cardiovascular disease. The average adult consumes roughly 3,400 mg a day, well above the recommended amount. By limiting our sodium intake, we can not only reduce water retention and bloating but also protect our hearts.
Heartfelt weight loss goes beyond shedding pounds; it’s about embracing habits that nourish our hearts and bodies. By focusing on heart-healthy strategies such as limiting sodium intake, choosing nutrient-dense foods, staying active, and managing stress, we can embark on a transformative journey toward improved health and well-being. For additional insights on integrating these strategies into your daily routine, explore our previous blog post, Better Heart Health.
Remember, every small step counts!
Resources:
Centers for Disease Control and Prevention (CDC). FastStats – Obesity and Overweight. Available at: https://www.cdc.gov/nchs/fastats/obesity-overweight.htm.
National Center for Biotechnology Information (NCBI). “Effect of Sodium Intake on Blood Pressure and Albuminuria in Patients With Type 2 Diabetes: The SANDS Randomized Controlled Trial.” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6247580/.
Centers for Disease Control and Prevention (CDC). “Coronary Artery Disease (CAD).” https://www.cdc.gov/heartdisease/coronary_ad.htm.
National Center for Biotechnology Information (NCBI). “Sodium Intake and Cardiovascular Health.” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3250069/.
National Center for Biotechnology Information (NCBI). “Chronic Stress and Cardiovascular Diseases: The Role of Cortisol and Sleep in the Cardiovascular System.” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8315386/
U.S. Food and Drug Administration (FDA). “Sodium in Your Diet.” https://www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet.
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Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
Emma O’Connor, Nutrition Intern
Student, Master’s degree program in Nutrition
North Carolina Central University
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