Want to keep your heart healthy? Start by keeping your weight in check—it’s not just about looking good, but feeling good too! A healthy weight helps ward off diabetes, joint pain, high blood pressure, and more.

In the U.S., obesity is a big issue—literally. Two-thirds of adults are overweight, and since 1991, obesity rates have shot up by 75%. Scary, right? Even kids aren’t safe, with about 10% of preschoolers tipping the scales more than they should.

So, why the expanding waistlines? We’re eating more and moving less. We’re all about those super-sized meals and binge-watching our favorite shows. We’ve become a nation of couch potatoes, and this lifestyle is a one-way ticket to chronic diseases. Seriously, the risks of being overweight are no joke.

Being overweight ups your odds of heart disease, and the heavier you are, the higher the risk. Plus, it puts you in the danger zone for diabetes, high blood pressure, stroke, and even certain cancers.

Shockingly, about 300,000 U.S. adults die from obesity-related diseases each year—many of these deaths could’ve been prevented.

Ready to check where you stand?

Here’s what to do:

1. Get Your Number: Check your BMI (Body Mass Index) using a simple chart. A BMI between 18.5 and 24.9 is normal, 25 to 29.9 is overweight, and 30 or higher is obese. The higher your BMI, the greater your heart disease risk.

2. Measure Up: Grab a tape measure and check your waist. For women, over 35 inches is risky, and for men, it’s 40 inches. Measure around your middle, right above your hipbones, after breathing out.

3. Talk to Your Doc: Review your risks with your healthcare provider. Ask about high blood pressure, cholesterol levels, blood sugar, family history, and lifestyle factors like smoking and inactivity.

More Risks

Age also plays a part. Men over 45 and women over 55 (or post-menopause) have increased risks. If you’re not sure, ask your doctor.

Based on all this info, discuss with your doc about your weight goals. Here’s a quick guide:

– If you’re overweight with two or more risk factors, or if you’re obese, you should aim to lose weight.
– If you’re overweight but don’t have a high waist measurement and fewer than two other risk factors, focus on maintaining your weight.

Even a small weight loss—5 to 10% of your current weight—can make a big difference in lowering your risks.

Remember, you didn’t gain the weight overnight, and you won’t lose it that fast either. Aim for a gradual weight loss with regular exercise and a balanced diet. Consult your doctor or a nutritionist to tailor a weight-loss plan that’s right for you.

Get Moving!

We all make excuses: “I’ll walk tomorrow,” “I’ll start yoga when I find a good class,” or “I’ll hit the gym when I lose some weight.” But it’s time to swap excuses for action. If it’s cold, bundle up and walk. Start any class that fits your schedule—you might just love it! Ditch some TV time and get moving. Trust us, the gym is full of all shapes and sizes. Don’t let excuses shorten your life.

Aim for at least 30 minutes of moderate activity most days—like brisk walking, dancing, or gardening. You can even break it up into 10-minute chunks.

There’s always tomorrow, until there isn’t. So, start today!

Dr. Bobish

Dr. Bobish and her team’s goal is to help you reduce your risk of heart disease. Helping you to understand your risk factors and make healthful lifestyle changes.

Remember regardless of age or current state of health it is never too late to start protecting your heart. It is also never too soon and the sooner you act the better. Follow us on Facebook to see our latest post helping to keep you heart healthy. You can also explore all our articles that offer diet and exercise tips, recipes and information on procedures and heart disease.

Dr. Bobish and her team focus on preventative care and are here to support you. Alpine Cardiology provides patients with education as well as compassionate care and treatment. We are committed to keeping you healthy and heart smart! Request an appointment at 989-448-7002