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7 Steps to Prevent Obesity Heart Disease

Obesity Heart Disease

  • Being overweight is considered one of the biggest risk factors for the development of heart disease.
  • Prevention can be narrowed down to eating right and exercising to prevent heart disease.


The obesity heart disease connection has been well-documented by medical researchers. Being overweight is considered one of the biggest risk factors for the development of heart disease. However, the good news is you can reduce your risk of suffering from this condition by gaining more control over the foods you eat thus reducing your weight.

#1. Reduce Fast Food Consumption

Thousands of Americans every year die because they are victims of what could be called fast food heart disease. Fast food is notoriously high in saturated fat. Saturated fat causes an increase in bad cholesterol which leads to a build-up of plague in the arteries. If you do want to eat at fast food restaurants, choose foods that will have lower levels of saturated fat, such as grilled or roasted chicken, turkey, or beef sandwiches. Cut out French fries or onion rings altogether. Opt for baked potatoes or salads as side dishes.

#2. Exercise More

Not getting enough exercise is one of the main problems associated with heart disease. Unfortunately, one of the of being overweight is having difficulty getting more active. Start slowly by walking up to 30 minutes per day then increase the amount of exercise and include more intense aerobic activities as you become able to handle them.

#3. Keep Salt to a Minimum

Salt is one of the main culprits in high blood pressure. Most people who are overweight or obese consume too much salt thanks to the types of foods that make up their diet. Eating more fresh cooked meals that give you control over the seasonings is a step in the right direction.

#4. Choose Low Fat Meat & Dairy

As you already know, eating a balanced diet is essential for good health. Unfortunately, many people who gain too much weight eat larger quantities of meat and dairy products, such as cheese. You don’t have to cut those foods out of your diet altogether, however. Instead, reduce the quantities and always opt for the low-fat dairy and lean meat options.

#5. Increase Fresh Produce Consumption

Many overweight individuals don’t eat enough fresh produce, including vegetables and fruits. Instead of a diet consisting primarily of high fat and low nutrient value foods, you can eat more fresh and cooked vegetables which are high in fiber. These foods will make you feel full so you’ll eat less of what you shouldn’t. Fruits and vegetables can contain a lot of fiber and nutrients. Choose the most colorful varieties for the most health benefits.

#6. Control Your Blood Sugar

One of the other effects of being overweight is an increased risk of diabetes which is also another risk factor for heart disease. Whether you have been diagnosed or are at risk of being diagnosed, keeping your blood sugar levels reasonable is a good idea. That means cutting back on the carbohydrates. Eating some carbohydrates with each meal is necessary for good health but you have to keep track of them and eat them in moderation.

#7. Reduce Size of Your Portions

The easiest way to reduce your risk of heart disease is losing weight. If you want to lose weight, you should start by doing some portion control. Just cutting the size of your portions, especially your meat and dairy portions, you can start dropping pounds and reducing your risk of being another victim of the obesity heart disease connection.

The information supplied in this article is not to be considered as medical advice and is for educational purposes only.