You might be interested in a new study that analyzed data on over 20,000 U.S. adults. The study found that a healthier diet and increased exercise can help you shed pounds and improve some of your heart health metrics. But it also found that skipping meals and taking prescription diet pills are not effective strategies for weight loss or heart health.
In this article, we will summarize the main findings of the study and explain how you can use the American Heart Association’s “Life’s Essential 8” checklist to reduce your cardiovascular disease risk through lifestyle changes. We will also share some tips on how to prevent disease instead of waiting until you are diagnosed.
What the study found
The study, published in the Journal of the American Heart Association, used data from the National Health and Nutrition Examination Survey (NHANES) between 2007 and 2016. The researchers divided the participants into two groups: those who had lost at least 5% of their body weight in the past year (2,840 individuals) and those who had not (17,465 individuals).
The researchers compared the two groups on eight measures of heart health: body weight, blood pressure, cholesterol, blood sugar, smoking, physical activity, diet and sleep.
These measures are part of the “Life’s Essential 8” checklist, which is a tool that promotes heart disease risk reduction through behavior change.
The researchers found that:
Adults with clinically significant weight loss (at least 5%) reported higher diet quality, more physical activity and lower LDL cholesterol than those without clinically significant weight loss.
However, they also had a higher average BMI and blood sugar level and fewer hours of sleep than those without clinically significant weight loss.
The average score on the “Life’s Essential 8” metrics was the same across both groups: 60 out of 100. This suggests that losing weight alone is not enough to eliminate the risk factors for cardiovascular disease.
A greater proportion of people who did not lose at least 5% of their weight reported skipping meals or using prescription diet pills as weight-loss strategies. These strategies were associated with minimal weight loss, weight maintenance or weight gain.
What you can do to improve your heart health
The study suggests that losing weight is beneficial for some aspects of your heart health, but it is not sufficient by itself. You also need to adopt other healthy behaviors that can lower your cardiovascular disease risk.
The “Life’s Essential 8” checklist can help you assess your current status and set goals for improvement. Here are some tips on how to follow each metric:
Body weight: Aim for a healthy BMI between 18.5 and 24.9. To lose weight, focus on eating a balanced diet that is rich in fruits, vegetables, whole grains, lean protein and healthy fats. Avoid processed foods, added sugars and trans fats. Drink plenty of water and limit your alcohol intake.
Blood pressure: Aim for a normal blood pressure below 120/80 mm Hg. To lower your blood pressure, reduce your sodium intake, increase your potassium intake, manage your stress levels and avoid smoking.
Cholesterol: Aim for an optimal LDL cholesterol level below 100 mg/dL. To lower your cholesterol, eat more fiber-rich foods, limit your saturated fat intake, increase your omega-3 fatty acid intake and avoid smoking.
Blood sugar: Aim for a normal fasting blood glucose level below 100 mg/dL. To lower your blood sugar, eat regular meals that contain complex carbohydrates, protein and healthy fats. Avoid refined carbohydrates, sugary drinks and snacks. Exercise regularly and monitor your blood sugar levels.
Smoking: Aim to quit smoking or never start. Smoking is one of the leading causes of heart disease and stroke. To quit smoking, seek professional help, join a support group, use nicotine replacement products or medications and avoid triggers.
Physical activity: Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise per week. You can also do muscle-strengthening activities at least twice a week. To increase your physical activity, find an activity that you enjoy, set realistic goals, track your progress and reward yourself.
Diet: Aim for a healthy eating pattern that meets your nutritional needs and preferences. You can follow the Dietary Guidelines for Americans or other evidence-based dietary approaches such as the Mediterranean diet, the DASH diet or the vegetarian diet. To improve your diet, eat more fruits, vegetables, whole grains, legumes, nuts, seeds, lean protein and low-fat dairy products. Limit your intake of red meat, processed meat, refined grains, added sugars and sodium.
Sleep: Aim for at least seven hours of quality sleep per night. To improve your sleep, follow a regular bedtime routine, avoid caffeine, alcohol and nicotine before bed, keep your bedroom dark, quiet and comfortable and avoid using electronic devices at least an hour before bed.
Conclusion
Losing weight and improving your heart health are not mutually exclusive goals. You can achieve both by following a healthy lifestyle that includes a balanced diet, regular exercise, adequate sleep and other positive behaviors.
By using the “Life’s Essential 8” checklist as a guide, you can assess your current status and set realistic goals for improvement. Remember that small changes can make a big difference in your health and well-being.
Start today and enjoy the benefits of a healthier heart!
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