Many people go on diets and join weight loss programs here in Singapore for the sole purpose of getting rid of a few kilos quickly and achieving the body shape they want. However, losing weight also impacts your heart’s health, as we’ll review below.
Different Ways Weight Loss Improves Heart Health
Better Cholesterol Levels
Losing weight through a low-carb diet reduces your bad cholesterol. This type of cholesterol is the main culprit of heart attacks caused by clogged arteries.
Reduces Inflammation
Obesity makes you prone to inflammation. When your heart’s lining, muscles, or tissues are chronically inflamed, it can cause irregular heartbeats that increase your risk of heart attacks or strokes.
Manages Diabetes
Losing weight also lowers your risk of developing Type 2 diabetes. People who have this type of diabetes have a higher chance of suffering from heart failure.
Lower Blood Pressure Levels
Being overweight is a major risk factor for hypertension. It makes your heart work harder to pump blood throughout your body. This damages your heart’s chambers and arteries, which can lead to heart attacks.
Heart-Healthy Foods to Eat When on a Weight Loss Program in Singapore
The following foods are must-haves if you want to lose weight while keeping your heart healthy.
Fruits and Vegetables
Fruits and vegetables have a low-calorie count while being rich in dietary fibre. Fibres promote better digestion to help you lose weight effectively. They’re also rich in vitamins and minerals that regulate blood pressure and cholesterol levels.
Lean Proteins
Lean meats, fish, and plant-based protein sources like tofu and beans are best for a heart-healthy weight-loss diet since they contain little to no saturated fats and cholesterol.
Whole Grains
Whole grain is generally healthier than refined grain. The former contains fibres and nutrients that are better for your heart. Some whole-grain products you can add to your weight loss diet include whole-wheat flour or bread, brown rice, barley, or oatmeal.
Nuts and Seeds
Nuts and seeds like almonds, peanuts, chia and sunflower seeds are rich in protein, unsaturated fats, fibres, antioxidants, vitamins, and minerals. They make for far healthier snacks than conventional junk food.
Other Weight Loss Diet Tips For Your Heart
Here are a few other heart-healthy tips to remember when dieting to lose weight:
Practise Portion Control
Be sure to limit your serving sizes. Overeating is always unhealthy, even if what you’re eating is not. If you’re on a weight loss program here in Singapore, your coach will likely advise you on the recommended portion sizes based on your weight.
Limit Your Salt Intake
Eating too much salty food increases your risk of blood pressure. If you’re fond of putting a lot of salt in your meals, try to reduce it now. You can also use condiments that have less sodium content.
Plan Your Meals
Dieting shouldn’t be a chore. Even if you’ve limited your food options to healthier ones, there’s still a lot to choose from! Try planning menus ahead of time and making your menu more diverse. Besides helping your heart stay healthy while losing weight, adding more variety to your meals makes them more enjoyable.
Food Choices Always Matter When Losing Weight
Weight loss in and of itself is good for your heart. But always choose your meals wisely when dieting to lose weight.
Always remember to mind your intake as well. Too much of a good thing can still be bad, so eat your heart-healthy food in moderation.
Consider signing up with a trusted weight loss program here in Singapore too. Your teacher can help you learn how to lose weight fast without putting yourself at risk.
