Your heart doesn't love your extra weight even though it's been bonded to it for years now. It's time to part ways and get heart-healthy and heart-smart. It's not enough to simply lose weight if you're obese. You need to get that heart pumping with daily bursts of cardio, drinking lots of water, and watching the kinds of foods that you eat.
Drink water, the magic elixir.
Staying hydrated keeps your heart from overwork. Tap water has zero calories and provides minerals that your body needs while keeping your blood vessels open so that your blood flows freely through your heart muscle. Avoid sugary water drinks. Read labels. That bottled water promising energy may be loaded with sugar. They may look like pure bottled water, but aren't. They will give your blood sugar a quick rise--then a quick plummet, along with zapping your energy instead of building it. Water with added heart-smart vitamins like potassium and electrolytes help you avoid dehydration, high blood pressure, and vitamin depletion without the up-and-downs of sugary drinks. Keep in mind that obese people tend to sweat more profusely during exercise, so drink plenty of water before working out as well as during and after your workout.
Eat a variety of green (color and organic) foods.
Dark, leafy green vegetables provide heart-healthy vitamins like magnesium and iron. These vitamins provide heart-healthy vitamins and may help you lose weight. Try filling half your plate with asparagus, peppers, carrots, tomatoes, and salad greens that aren't iceberg lettuce. Garlic, onions, and potatoes may not be leafy green, but they provide phytochemicals that boost your body's immune system and prevents heart disease.
Build cardio, exercise!
Start slowly and build up to your doctor's recommended workout for your particular weight and heart issues. Getting the green light from your cardiologist or family doctor before starting any exercise routine is key before beginning it. Don't just exercise according to the workouts on your television or mobile app. Your doctor knows how obesity affects your personal health. Ask your doctor about the best ways to:
- Warm up and allow your body to adjust to exercise
- Condition your heart with consistent routine: exercise frequency, intensity, and duration
- Cool down and allow your body to return to its pre-exercise state
Staying heart-healthy and being heart-smart, whether or not you're obese, can help you live a longer, more productive life. It's an old cliche, but it rings true: an ounce of prevention is worth a pound (or more) of cure!
