For individuals with heart disease, losing weight can be one of the best ways to improve heart health and lower the risk of complications. Excess weight puts extra strain on the heart, increases blood pressure, and raises cholesterol levels, all of which make heart disease worse.
Research shows that even a small weight loss—just 5 to 10 percent of body weight—can significantly improve heart function and reduce the risk of heart attacks and strokes. The key is to lose weight in a healthy way that supports heart health.
One of the most effective approaches is making small, long-term changes to eating habits. Research suggests that heart-healthy diets, such as the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet, can help people lose weight while also protecting the heart.
These diets focus on whole, unprocessed foods, including vegetables, fruits, whole grains, lean proteins, and healthy fats like nuts, seeds, and olive oil. Studies have found that people who follow these eating patterns tend to have lower blood pressure, better cholesterol levels, and a reduced risk of heart disease.
Cutting down on added sugars and refined carbohydrates is another important step. Processed foods like white bread, pastries, and sugary drinks can cause blood sugar spikes, increase fat storage, and contribute to weight gain.
Instead, choosing complex carbohydrates like brown rice, quinoa, and whole wheat bread helps keep blood sugar stable and supports a healthy metabolism. Research shows that reducing sugar intake can also lower inflammation in the body, which is important for heart health.
Portion control plays a big role in weight loss. Many people eat more than they realize, leading to excess calorie intake. Studies suggest that using smaller plates, eating more slowly, and paying attention to hunger signals can help people naturally eat less without feeling deprived.
Another helpful strategy is meal planning, which can prevent impulsive food choices and ensure that meals are balanced and nutritious.
Physical activity is another key factor in weight loss and heart health. Exercise helps burn calories, improve circulation, and strengthen the heart. Research has found that regular physical activity can lower blood pressure, reduce cholesterol levels, and improve overall cardiovascular function.
Walking is one of the safest and most effective exercises for people with heart disease. Even 30 minutes of moderate walking most days of the week can make a big difference. Other low-impact activities like swimming, cycling, and yoga are also beneficial. Strength training, when done safely, can help maintain muscle mass and boost metabolism.
Managing stress is also important for both heart health and weight loss. Chronic stress can lead to emotional eating, poor sleep, and higher levels of stress hormones that contribute to weight gain.
Studies show that relaxation techniques like deep breathing, meditation, and mindfulness can help lower stress levels and support weight loss efforts. Getting enough sleep is equally important, as poor sleep can disrupt hunger hormones and lead to increased cravings for unhealthy foods.
Drinking enough water and staying hydrated can also support weight loss. Sometimes, thirst is mistaken for hunger, leading people to eat more than necessary. Studies suggest that drinking water before meals can help control appetite and reduce calorie intake. Herbal teas and unsweetened beverages are also good choices for hydration.
For individuals with heart disease, weight loss should always be done in a safe and sustainable way. Extreme diets, skipping meals, or using weight-loss supplements can be harmful to heart health and should be avoided. Research shows that gradual weight loss of about one to two pounds per week is the safest and most effective approach.
Consulting a doctor or a registered dietitian can help create a personalized plan that supports both weight loss and heart health.
Losing weight is not just about looking better—it’s about feeling better and living longer. By making small, healthy changes in diet, exercise, and lifestyle, individuals with heart disease can improve their overall health and reduce their risk of complications. A stronger heart starts with simple, daily choices that lead to lasting benefits.
If you care about heart disease, please read studies that herbal supplements could harm your heart rhythm, and how eating eggs can help reduce heart disease risk.
For more health information, please see recent studies that apple juice could benefit your heart health, and results showing yogurt may help lower the death risks in heart disease.
Copyright © 2025 Knowridge Science Report. All rights reserved.
