Written by: Chinonso Ahanonu

The Real Way to Lose Weight for a Healthy Heart

We often hear about weight loss, and while it can feel like all eyes are on the scale, when it comes to our heart health, the how is just as important as the how much. Think of it this way: we’re not just aiming for a smaller number; we’re striving for a stronger, happier heart that will support us for years to come.

The Numbers Game: Understanding Heart Health Categories

Doctors use different numbers to get a picture of your heart health. These aren’t just about weight, but they can be influenced by it. Here are a few key ones:

Body Mass Index (BMI): This is a common measure that uses your height and weight to categorize you into different ranges (underweight, healthy weight, overweight, obese). It’s important to note that BMI doesn’t differentiate between muscle and fat and may not reflect health risks equally across all racial and ethnic groups. The National Institutes of Health (NIH) provides comprehensive information on BMI and its interpretation.⁴
Waist Circumference: This measurement around your waist is a good indicator of abdominal fat, which is closely linked to heart disease risk.⁵ Generally, a waist circumference of more than 35 inches for women and more than 40 inches for men is considered higher risk.⁵ The American Heart Association (AHA) highlights waist circumference as an important risk factor for heart disease.⁵
Blood Pressure: This measures the force of blood pushing against your artery walls. A healthy blood pressure is typically below 120/80 mmHg.⁶ High blood pressure puts extra strain on your heart.6 Guidelines from the American College of Cardiology (ACC) and the AHA define the categories of blood pressure.⁶
Cholesterol Levels: This includes different types of fats in your blood. We often hear about LDL (“bad”) cholesterol and HDL (“good”) cholesterol. LDL carries cholesterol to your arteries, where it can contribute to plaque buildup, while HDL helps remove cholesterol from the bloodstream. High LDL and low HDL can contribute to plaque buildup in your arteries.⁷ The National Lipid Association (NLA) provides recommendations for healthy cholesterol levels.⁷
Blood Sugar (Glucose): This measures the amount of sugar in your blood. High blood sugar, often associated with insulin resistance and type 2 diabetes, can damage blood vessels and increase heart disease risk.⁸ The ADA considers a normal fasting blood glucose level to be under 100 mg/dL and an A1c under 5.7%. Higher levels may indicate prediabetes or diabetes, which increase heart disease risk. The American Diabetes Association (ADA) outlines target blood sugar levels for overall health.⁸

These numbers help doctors assess your risk for heart disease, and maintaining them within healthy ranges is a big step towards a healthier heart. Weight loss, especially when it reduces excess body fat, can positively impact these numbers.¹ For example, studies have shown that even modest weight loss can lead to improvements in blood pressure, cholesterol levels, and blood sugar control.¹

More Than Just the Scale: What Truly Matters for a Healthy Heart

While weight loss can be beneficial, focusing solely on the number on the scale isn’t the most heart-healthy approach. Instead, let’s think about building sustainable habits that nourish our bodies and hearts from the inside out. Here are some key areas to focus on:

Nourishing Your Body with Whole Foods: Think of colorful fruits and vegetables, lean proteins (like fish and chicken), and whole grains. These foods are packed with nutrients that support heart health, like fiber, vitamins, and antioxidants. Limiting processed foods, sugary drinks, and excessive saturated and unhealthy fats is also crucial. Research consistently highlights the benefits of diets rich in fruits, vegetables, and whole grains for reducing heart disease risk.²
Moving Your Body Regularly: Exercise is like medicine for your heart! Aim for at least 150 minutes of moderate-intensity aerobic activity (like brisk walking) or 75 minutes of vigorous-intensity activity (like running) per week.³ Regular physical activity helps maintain a healthy weight, lowers blood pressure, improves cholesterol levels, and strengthens your heart muscle.³
Prioritizing Sleep: Getting enough quality sleep is essential for overall health, including heart health. Chronic sleep deprivation can negatively impact blood pressure, blood sugar, and inflammation, all of which can increase heart disease risk. Aim for 7-9 hours of restful sleep each night.
Managing Stress: Chronic stress can take a toll on your heart. Finding healthy ways to manage stress, such as mindfulness, yoga, spending time in nature, or connecting with loved ones, is important for protecting your cardiovascular system.
Quitting Smoking: Smoking is a major risk factor for heart disease. If you smoke, quitting is one of the best things you can do for your heart health.
Staying Hydrated: Drinking enough water is important for many bodily functions, including circulation.

Losing weight in a heart-healthy way is a journey, not a race. It’s about making gradual, sustainable changes to your lifestyle that you can maintain long-term. By focusing on nourishing your body, moving regularly, managing stress, and prioritizing overall well-being, you’re not just aiming for a number on the scale – you’re investing in a healthier, happier heart for life.

References

Lavie, C. J., McAuley, P. A., & Church, T. S. (2014). Obesity paradox in cardiovascular diseases: a review. Progress in Cardiovascular Diseases, 56(4), 377–383.10.31189/2165-6193-8.1.30
Anderson, J. W., Hanna, T. J., Peng, X., & Kryscio, R. J. (2000). Whole grain foods and heart disease risk. Journal of the American College of Nutrition, 19(3 Suppl), 291S–299S. https://doi.org/10.1080/07315724.2000.10718963
Piercy, K. L., Troiano, R. P., Ballard, R. M., Carlson, S. A., Fulton, J. E., Galuska, D. A., George, S. M., & Olson, R. D. (2018). The Physical Activity Guidelines for Americans. JAMA, 320(19), 2020–2028. https://doi.org/10.1001/jama.2018.14854
National Heart, Lung, and Blood Institute. (n.d.). What Are the Health Risks of Overweight and Obesity? Retrieved May 13, 2025, from https://www.nhlbi.nih.gov/health/educational/lose_wt/risk.htm
American Heart Association. (n.d.). Losing Weight. Retrieved May 13, 2025, from https://www.heart.org/en/healthy-living/healthy-eating/losing-weight
Arnett, D, Blumenthal, R, Albert, M. et al. 2019 ACC/AHA Guideline on the Primary Prevention of Cardiovascular Disease: A Report of the American College of Cardiology/American Heart Association Task Force on Clinical Practice Guidelines. JACC. 2019 Sep, 74 (10) e177–e232. https://doi.org/10.1016/j.jacc.2019.03.010
Jacobson, T. A., Maki, K. C., Orringer, C. E., Jones, P. H., Kris-Etherton, P., Sikand, G., La Forge, R., Daniels, S. R., Wilson, D. P., Morris, P. B., Wild, R. A., Grundy, S. M., Daviglus, M., Ferdinand, K. C., Vijayaraghavan, K., Deedwania, P. C., Aberg, J. A., Liao, K. P., McKenney, J. M., Ross, J. L., … NLA Expert Panel (2015). National Lipid Association Recommendations for Patient-Centered Management of Dyslipidemia: Part 2. Journal of clinical lipidology, 9(6 Suppl), S1–122.e1. https://doi.org/10.1016/j.jacl.2015.09.002
American Diabetes Association Primary Care Advisory Group (2024). Introduction: Standards of Care in Diabetes-2024 Abridged for Primary Care Professionals. Clinical diabetes : a publication of the American Diabetes Association, 42(2), 181. https://doi.org/10.2337/cd24-aint