3 Good Reasons to Lose Weight

If you have been thinking about losing weight but need a little motivation, here is food for thought. Obesity is associated with a number of chronic diseases, including diabetes and heart disease. It can lead to painful and debilitating symptoms. And it robs you of the chance to live a full active life, which is something all of us would like to do.

No doubt, you can think of many other good reasons to lose weight. Have your pick. Whatever your reason, use it to motivate you and keep you inspired. You already know you need to do to lose the weight. Just do it.

In case you need a few reminders, read on.

Diabetes

Type 2 diabetes is a condition in which the body does not use insulin properly. As a result, sugar from the carbohydrates you eat does not get shuttled to the cells where it can be used for energy. Instead, it remains in your blood, leading to high blood sugar or hyperglycemia. This could cause inflammation throughout your body and potentially damage your heart, blood vessels and other vital organs. 

Losing weight, in conjunction with eating a nutrient-dense, high-fiber diet, may reduce your chances of developing diabetes. If you already have diabetes, making healthful changes can help to control your blood sugar levels and lower your risk of diabetes complications. If you need help with planning meals and snacks, talk to a registered dietitian.

High Blood Pressure

High blood pressure develops when the integrity of your blood vessels is compromised. Obesity puts a strain on your heart and blood vessels as these organs work to get blood to all parts of your body. Losing weight reduces the strain and might allow the blood vessels to be a little more relaxed. 

If you are obese, chances are you may not be getting enough omega-3 fatty acids and other nutrients needed to keep your heart and blood vessels functioning optimally. 

As part of your weight loss program, you will need to focus on eating foods that are high in these polyunsaturated fats and other heart-healthy nutrients. Add fish and fish oil, and walnuts to your diet for a healthy dose of omega-3 fats. 

These fats can help to reduce your triglyceride and cholesterol levels, thus reducing your chances of developing heart disease. Make lots of room on your plate for high-fiber foods like nuts, seeds, dried beans and whole grain cereals, as well.

Heart Disease

Obesity increases your risk of developing heart disease by making your heart work harder to pump blood to the different organs in your body. If you are obese, it might also mean that you are not eating enough fruits and vegetables or other high-fiber foods. As a result, you may be lacking in essential fatty acids. These fatty acids, specifically omega-3 fatty acids play a vital role in promoting heart health. 

Protect your heart by losing weight and shifting to a heart-healthy diet that includes fish or fish oil and walnuts or other plant sources of omega-3 fatty acids.

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For real solutions to your diet and nutrition questions, or to get personalized guidance, talk to a registered dietitian. Go to www.eatright.org, the American Dietetic Association website to find a dietitian near you. Registered dietitians are the healthcare professionals most trained and qualified to help you solve problems related to weight control and other diet and nutrition issues.

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Read today's Daily Diet Guide.  

Simple Steps to Preventing Heart Disease

Overview

If you have a family history of heart disease, you may be at increased risk for developing the disease yourself. So, it is important for you to pay attention to other risk factors. In many cases, you may be able to prevent or delay the development of heart disease by following a few basic steps.

Know Your Risks

Family history is a known risk factor for heart disease. Other risk factors include obesity, diabetes, high cholesterol levels, particularly high LDL or bad cholesterol levels, and high triglycerides. A diet that is high in sugar, trans fat or saturated fat and low in dietary fiber can also contribute to heart disease. Studies suggest that low vitamin D levels may also put you at risk.

Tips for Making Your Diet Heart-Healthy

The American Heart Association and other healthcare experts have recommended a number of strategies to lower your risk for heart disease. Here are a few tips:

Weight Control. Lose weight if you are overweight. Small changes in your diet, coupled with exercise will help you to lose the weight and reduce your risk of heart disease.

Omega-3 fats. Increase your intake of omega-3 fats. Omega-3 fats are powerful anti-oxidants that help to reduce inflammation in your body; inflammation has been linked to plaque buildup and an increased risk of heart disease.

Fiber. Foods that are rich in fiber play a key role in controlling your cholesterol. Fiber helps to control cholesterol by slowing the absorption of fat and by binding with bile in the gut to reduce the production of cholesterol.

Saturated fats and trans fat. Saturated fat and trans fat can increase the level of cholesterol in the blood, lead to the buildup of plaque in the arteries and increase your risk for a heart attack or stroke. So do your best to avoid these fats.

Triglycerides. High triglyceride levels are common in people with diabetes. These fats have also been linked to heart disease. So, make a special effort to avoid these fats.

Sugar. Excess sugar can contribute to the development of heart disease by causing an increase in blood glucose and high insulin levels. Both high blood glucose and insulin have been associated with increased inflammation. This inflammation can lead to damage to the heart and blood vessels, thereby increasing your risk of heart disease.

Salt. Eating too much salt, specifically the sodium portion of the salt molecule, can lead to high blood pressure in certain individuals. High blood pressure results when the walls of the blood vessels get stiff, making it difficult for blood to pass through the arteries to the heart. When this happens, the heart can be damaged, resulting in a heart attack or a stroke.

Summary.

You can reduce your risk of heart disease by maintaining a healthy weight or losing weight if you are overweight, eating a a diet that is rich in natural fiber,and eating foods rich in omega-3 fats. Avoid consuming sodas and other sugary drinks or foods made with a large amount of sugar. Also, avoid trans fats and  foods containing large amounts of saturated. fat. You should also reduce your salt intake. And finally, stay active.

Health Benefits of Omega-3 Fats from Fish

Overview
A large number of scientific studies show that omega-3 fats (omega-3 fatty acids) from fish offer tremendous health benefits, particularly when it comes to preventing heart disease. Eating fatty fish two or three times a week appears to be sufficient to confer these health benefits.

Getting Your Omega-3 Fats

What types of fish should you eat to get your omega-3 fats? Health experts recommend that you eat fatty fish, such as salmon, tuna, mackerel and/or sardines two times a week. If you do not eat fish, you can get the same benefits from fish oil supplements, which come in 500 to 1000-milligram capsules. The American Heart Association recommends that people with heart disease get 1000 mg of omega-3 fats daily, preferably from food. The recommended amount for people with high triglyceride levels is 2000 to 4000 milligrams.

Health Benefits of Omega-3 Fats from Fish oil 

A large number of scientific studies show that omega-3 fats from fish offer a wide range of health benefits, especially when it comes to cardiovascular health. According to the research, omega-3 fats from fish or fish oil may help to:

• Reduce blood pressure
• Reduce triglyceride levels
• Reduce the risk of a heart attack
• Prevent plaque buildup in the walls of the blood vessels 
• Prevent blood clots

Other conditions for which the evidence may not be as strong, but for which some people may benefit include cancer, dementia, depression and infant brain development.

If you are being treated for heart disease or other serious health problem, and on prescription drugs, talk to your doctor and consult a registered dietitian before taking large amounts of fish oil supplements.

Note: Concerns About Mercury

Concern over mercury, a toxic metal, is of special concern for pregnant women, infants and children. Fish supplements may be free of mercury due to the purification process. If you are concerned, talk to your doctor and a registered dietitian to find out which option might be best for you.

Resources

Omega-3 fatty acids, fish oil, alpha-linolenic acid: MedlinePlus Supplements

Vitamin and Mineral Supplements