obesity and heart disease

By Chrystle Fiedler

Favorite jeans too tight? That may not be your biggest problem. “Obesity puts you at risk for all other risk factors,” says Jennifer Mieres, M.D., national spokesperson for The American Heart Association’s (AHA) Choose to Move Program and a Cardiologist at the New York University Medical Center. “People who are obese are more likely to have elevated blood pressure, high cholesterol, stroke and diabetes.” 

What Causes Obesity?
Obesity is mainly caused by taking in more calories than are used up in physical activity and daily life. “People most likely to be obese are those who are sedentary and eat a fatty diet. If you come from a family of obese people, chances are you may follow in their footsteps,” Mieres says. “Often when you see overweight kids, you just have to look at their parents.” Fortunately, simple steps can make a big difference.

Calculating Your BMI 
First, you’ll need to find out your Body Mass Index or BMI, which estimates a person's body fat. BMI assesses your body weight relative to your height. Obesity is defined as a BMI of 30.0 or greater or about 30 pounds or more overweight. To find yours, just multiply your weight in pounds by 703, divide by height in inches (5 feet=60 inches), then divide again by height in inches.

Eat Healthily
“To eat a heart-healthy diet, the AHA recommends you make your plate colorful,” Mieres says. “Aim for a diet that has least five servings a day of fruits and vegetables. Choose foods that are low in saturated and trans fats. Avoid frying, and instead, go for the grill. Choose complex carbohydrates and high-fiber foods. If you crave a snack, try a handful of almonds, low-fat yogurt, or a snack mix made with salt-free seasonings.” For breakfast, Mieres recommends heart-healthy choices such as oatmeal with blueberries and for lunch salad with lean meat cuts such as turkey or chicken. “Include fish twice a week for dinner because it’s high in omega-3 fatty acids which can help with your cholesterol profile,” Mieres says. “And concentrate on portion control. Your meat or protein at each meal should be the size of a tennis ball, or the size of your fist. “

Make A List, Check It Twice
Before you go to the grocery store, visit www.choosetomove.org for a complete list of foods that have the AHA’s heart-check mark. This means they’ve met the AHA’s criteria for heart-healthy levels of fat, saturated fat, and cholesterol. You can even compile a grocery list, print it out, and go!

Shedding the Pounds
It can help to work with your doctor or a registered dietitian to set up a sensible eating and exercise plan that will help you reach your goals. To lose weight, most women should eat 1,200–1,500 calories a day, but not less than 1,200. Aim for 1–2 pounds or less of weight loss per week. (One pound of fat equals 3,500 calories.) Even modest weight loss (5–10 percent of body weight) can help lower your heart disease risk.
 
Sources: www.choosetomove.org and www.heart.org.