Statistics

• According to the American Heart Association, based on data from 2003-06, more than 74 million Americans age 20 or older are considered obese---that is, their body mass index (a ratio of weight to height) is 30 or higher. Obesity is a leading cause of various forms of heart disease, and it is a preventable risk factor for most people. The AHA reports that 12 million children ages 2 to 19 are also obese.
  
  

Health Risks

• Obesity increases the risk of heart disease (including atherosclerosis, a hardening of the arteries that can lead to a heart attack) and high blood pressure. Obesity also leads to greater risk of diabetes, stroke and sleep apnea---each of which can tax the cardiovascular system. The chief danger of obesity is that the body, because it has more mass to maintain, has to work harder to push the blood through the entire body, and it has to do this extra work when the lungs get inadequate aerobic exercise. This creates stresses that can lead to heart failure or other cardiopulmonary problems.
  
  

Improving Health

• Any attempt to reduce weight and improve your cardiovascular health should be undertaken under the supervision of your physician. Different people will have different weight-reduction targets, and people who attempt to lose weight on low-calorie diets sometimes get inadequate nutrition, which can put additional stress on your heart and lungs.
  
  

Aerobic Exercise

• Different authorities offer different advice on how much aerobic exercise you need to get and stay fit. Consult your physician before beginning any long-term exercise program. In general, any exercise program that elevates your heart rate to 80 percent of your maximum heart rate (in general, 220 minus your age in years) for at least 30 minutes four or more times per week is ideal, but any physical activity is beneficial. Aerobic exercise is good for improving cardiopulmonary endurance; it will be less useful as a main vehicle for weight loss.
  
  

Healthy Eating

• A diet low in calories and saturated fats and high in fibers and protein is a good building block for heart health. Consider a diet that contains plenty of fruits and vegetables, and lean protein---and be careful with foods high in carbohydrates and processed sugars.