Weight loss battles with Heart Diseases

Being overweight doesn’t of necessity mean that you automatically have heart issues. No! It does however; increase the risk of heart diseases. This is why weight loss is recommended. It significantly reduces your chances of developing any health issues regarding your heart. People with heart conditions find it more difficult to lose weight because some weight loss programs/routines are designed to be more rigorous than their ‘heart’ can take. Heart diseases refer to abnormal conditions that negatively affect the heart and the blood vessels in the heart. Years of research and study have proven that heart diseases are largely related to over-weight and obesity alongside long term physical inactivity. The risk of developing a heart condition is even higher when you’re apple shaped (this means your body carries all the excess fat in the abdominal area).


There are other things that propel heart diseases. In most cases, they are hereditary. It is true you can’t possibly change your bloodline but you can change other things and lower your risks, like your weight. Keeping heart diseases away is a great way to ensure a long and healthy life.

Let’s get started;

  • EAT RIGHT: the first thing a Doctor would do once you’re diagnosed with any heart disease is to advise you to lose some weight. He or she would probably suggest a meal plan that will help this cause. It all boils down to achieving and maintaining a healthy weight.

Not every food is right for patients with heart problems. The most important thing to do is avoid foods that are high in sodium. Instead take food filled with heart-healthy phytonutrients, omega-3s and soluble fiber. Here are some suggestions; salmon, almond nuts, soy products, peanuts, green tea, avocado, walnuts, fruits, vegetables, legumes and whole grain. Stick to a healthy meal plan.

A healthy meal plan should of necessity be prioritized. There’s not much a heart disease patient can do by way of exercise to avoid putting strain on the heart. This means that better care should be taken with regards to the patient’s meal plan. In planning a meal plan for a person with heart disease, put the following into consideration;

    1. There should be more fruits, whole grains and vegetable
    2. Plan healthy snacks in between to encourage eating regularly
    3. Lots and lots of water go the extra mile so encourage hydration.
    4. Drastically reduce cholesterol.
    5. Cut down on salt.
    6. Load the plan with a variety of protein-rich foods.
    7. Foods to absolutely avoid are; sausages, fried foods, ice cream, etc.
  • GET ACTIVE: weight gain and inadvertently heart disease stem from a long term of habitual inactivity. Due to the kind of work people do, their schedule or whatever else; they drift into a life style where they hardly do anything physical. The kind of hobby people develop doesn’t help with their heart health; neither does their obsession with TV screens.

When your activity level drops, you tend to gain weight and with the weight gain, often times, comes heart disease. This calls for a drastic change in lifestyle. Learn to take a long walk every now and then. Get yourself new hobbies that involve physical activities like; dancing, swimming, bowling, skipping, volley ball, etc. although physical activities are recommended, you are advised to do it in moderation; don’t out do yourself. You need to cut down on TV time.

  • LOW-INTENSITY EXERCISES: yes! A heart patient still has to exercise especially if your doctor recommended weight loss for you. Not to worry, there some safe yet effective exercises that you can do despite the condition of your heart. Regular exercise could even reverse that heart condition. Did you know that exercise: – improves blood circulation and oxygen utility
      • Lowers blood pressure significantly
      • Strengthens your heart and cardiovascular system
      • Lowers the risk for heart failure

It is of great importance that you consult with your doctor or physical care giver before you start any exercise routine. Your doctor should suggest exercises that won’t in anyway affect your heart or negatively react to any medications you may be on.


  1. Do not jump head first into any exercise routine. Ease your way into the program as gently as possible.
  2. As much as possible avoid outdoor exercises expecially during extreme weather situations.
  3. Don’t exert your heart. Watch the intensity of the exercise you are doing so that strain your heart. In order words, pace yourself. DO NOT exercise to the point of chest pain and if such pain appears during a routine, stop and call for medical assistance immediately.
  4. Take water breaks from time to time so that your body can stay hydrated. Too much water could be harmful so PLEASE take small sips and space out your water breaks (they shouldn’t be close to one another).
  5. If you aren’t feeling well, do not exercise at all. Wait for a few days and see how your health improves before going back to your exercise routine.

Overall, don’t quit if you don’t see immediate results. There are so many factors that may affect your weight including the medications you take. Note that exercise is healthy for your heart irrespective of whether you lose weight or not. The good news for those who have not been diagnosed with any heart condition is that, with healthy foods, regular exercise and physical activity you can indefinitely keep the doctors away.


PhotoCredit: CharityWorld

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