“Excess body fat, especially visceral fat around the abdomen, is linked to higher blood pressure, worse cholesterol patterns, insulin resistance, chronic inflammation and a greater likelihood of type 2 diabetes. Each of those factors increases strain on the heart and blood vessels over time,” explains Dr. Alfred Hurley, MD, a cardiologist with the Center for Vein Restoration. Obesity medicine doctor Dr. Meghan Garcia-Webb, MD, adds to this, saying that excess fatty tissue also means there’s a greater likelihood that it is stored in places like the pericardium, which is the thin membrane around the heart.
The Best Habit for Both Weight Loss and Heart Health, According to 4 Doctors
We talked to four doctors specializing in weight loss and heart health about how to best lose weight and support heart health at the same time. They all had the same answer: consistent aerobic activity.
Dr. Garcia-Webb says this too. “After listening to hundreds of patients and the difficulties that they have with exercise, what's most important is to just start by being consistent." Her advice is to pick an aerobic activity you like and commit to doing it once a week (such as every Monday).
When you’re setting goals related to aerobic activity, Dr. Hurley says to make them achievable. “Starting with targets that are realistic and easy to meet helps build consistency and reinforces positive habits. In contrast, goals that are too ambitious early on often lead to missed days and discouragement,” he explains.
When it comes to the amount of aerobic activity that leads to weight loss, Dr. Radford says that many weight loss experts recommend 300 minutes of aerobic exercise a week (roughly 45 minutes a day). But again, she emphasizes that it’s much more important to set realistic goals and be consistent. Over time, you can slowly work up to 45 minutes of aerobic activity a day and remember, it doesn’t have to all be done at once.
Related: These Are the Top 2 Habits That Can Help With Obesity Prevention, According to a Registered Dietitian
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On top of that, Dr. Gidwani says that consistent aerobic exercise strengthens the heart, adding that the consistency impacts health at a cellular level too by stimulating mitochondrial biogenesis, which is the process of the cells building more mitochondria.
This is all on top of aerobic exercise contributing to weight loss, which in itself is a massive win in the heart health department.
How Long Does It Take To Make an Impact?
Perhaps you’re wondering how long it takes after starting to do aerobic exercise regularly for this new habit to have a noteworthy impact on your cardiovascular system. In other words, how long does it take to positively impact your heart?
Dr. Gidwani adds to this, saying, “Exercise supports heart health even before significant weight loss occurs. Many of the metabolic benefits, such as improved blood pressure, insulin sensitivity and vascular function, happen independently of changes on the scale. That’s why I encourage patients to view exercise as a way to strengthen their cardiovascular system, not just as a tool for burning calories."
Remember, you don’t have to start doing super intense, long workouts to lose weight and support your heart. Instead, set achievable habits and gradually increase your aerobic activity over time. Every step you take, your heart will benefit.
Related: The #1 Best High-Fiber Snack for Heart Health, According to Cardiologists
Sources:
Obesity and Severe Obesity Prevalence in Adults: United States, August 2021-August 2023. Centers for Disease Control and PreventionDr. Nina Radford, MD, FACC, cardiologist at Cooper Clinic in Dallas, TexasPowell-Wiley, T. M., Poirier, P., Burke, L. E., et al. (2021). Obesity and Cardiovascular Disease. Circulation. 143(21):e984-e1010Leading Causes of Death. Centers for Disease Control and PreventionDr. Alfred Hurley, MD, cardiologist with the Center for Vein RestorationDr. Meghan Garcia-Webb, MD, doctor who is triple-board certified in internal medicine, lifestyle medicine and obesity medicineDr. Pooja Gidwani, MD, internal medicine and obesity medicine doctorHence then, the article about we asked 4 doctors what habit best supports weight loss and heart health they all said the same thing was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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