Heart Health

6 Ways To Improve Heart Health: Weight Loss and More

Heart Health

According to the CDC, one person dies every 36 seconds from cardiovascular disease. In addition, heart disease is currently the leading cause of death nationwide. Because of this, issues concerning the heart and circulatory system are of major public health concern, and strategies for prevention are needed. So below, we’re going to reveal six lifestyle changes you can make to improve your heart health, with a major one being weight loss in San Diego.

#1 If You Smoke, You Should Stop

Smoking cigarettes can permanently damage your heart and blood vessels, which can lead to cardiovascular disease. When you smoke, you’re inhaling 7000 different chemicals and interfering with your blood vessels' ability to transport oxygen-rich blood to your heart and body. Instead, your blood vessels deliver chemicals from the cigarette smoke and cause your blood chemistry to change. Unfortunately, these changes often result in plaque build-up that may eventually clog up the arteries. When blood cells are unable to move through blood vessels and arteries, blood clots can form and cause a heart attack, stroke, or even death. Therefore, it’s worth it to stop smoking or smoke less.

#2 Control Your Cholesterol

Although our body needs cholesterol to create healthy cells, too much of it can increase your risk of heart disease. High cholesterol levels over time can cause plaque to accumulate and reduce blood flow. This can cause several complications, such as a stroke, heart attack, or coronary artery disease. Fortunately, practicing healthy habits, like following a good diet and working out, can help you manage or prevent high cholesterol altogether. 

#3 Manage Your Blood Pressure

Known as the silent killer, unresolved high blood pressure can cause a heart attack, angina, or heart failure. This is because the force of your blood hitting against your arteries eventually makes them less elastic. Once this damage occurs, blood flow to the heart decreases, which can cause numerous complications. High blood pressure often results from unhealthy lifestyle choices, like following a diet high in salt or being very sedentary. Individuals who are overweight or obese are more likely to develop high blood pressure, so it’s worth considering weight loss in San Diego.

#4 Stress Less

We all find ourselves stressed out from time to time, but it’s important to address any stress or mental health issues for the sake of your heart. Poor mental health can negatively affect your physical health and increase your risk of heart attacks and strokes. Mental health conditions like anxiety, anger, or depression can increase your blood pressure, cause inflammation, and reduce blood flow to your heart. So if you’re struggling with chronic stress or any other mental health concerns, reach out to a therapist. Therapy equips individuals with strategies and coping mechanisms to address their stress, which ultimately improves their physical health too.

#5 Achieve a Healthy Weight with Exercise

In the United States, approximately 1 in 3 people are overweight, and 2 out of 5 individuals are considered obese. Obesity is very prevalent in America and is often the cause of many health conditions. However, when you follow a healthy diet, perform physical activity, and control your caloric intake, you reduce your risk of high blood pressure, high cholesterol, and other cardiovascular issues. 


The American Heart Association (AHA) recommends that people get between 75 and 150 minutes per week of moderate to vigorous physical activity. Doing so can help you improve your heart health and, in turn, help you with weight loss in San Diego. The AHA also found that sitting for prolonged periods of time isn’t heart-healthy. Standing up, walking around, jogging, or running are all better alternatives, especially if you want to decrease your risk of heart disease. Overall, it’s best to get moving because obesity heightens your risk of developing one or more chronic conditions. Maintaining a healthy weight must become a priority as you age.

#5 Improve Your Diet

If you’d like to improve your heart health and decrease the inches around your waist, try to better your diet. The food we eat, and how much of it we consume, has a lot more impact than you might believe. Foods with high amounts of salt, sugar, and fat significantly increase your risk for a heart attack or stroke. Therefore, it’s best to minimize food items that include these unhealthy ingredients as much as possible. Other foods and beverages that you should reduce or completely kick to the curb include: 

  • Alcohol

  • Bacon

  • Baked goods

  • Butter

  • Fried foods

  • Red meats

  • Processed meats

  • Soda 

  • White bread, pasta, and rice

Instead, aim to eat nutrient-rich foods, which means foods with the vitamins, minerals, and nutrients you need to maintain good health. A diet like that might include whole grains, seafood, non-fat and low-fat dairy, unprocessed meats, nuts, legumes, and of course, fruits and vegetables. By incorporating a better diet, you’ll not only reduce your risk of heart disease, but you should also notice weight loss in San Diego. 

#6 Team Up With The Professionals

On your journey to improving your heart and overall health, realize that you’re not alone. If you don’t have a primary care provider, be sure to get one. Their goal is to help you achieve good health and remain healthy. They’ll help you manage acute or chronic conditions and prevent diseases you’re at risk of, like heart disease. In addition, we highly encourage working with a therapist, which was also mentioned earlier in the stress-less section. A therapist can help you explore and analyze your thoughts, emotions, and behaviors. Then afterward, give you techniques and strategies to help you cope with everyday stressors and more. 

Lastly, we recommend a professional that can help you with diet and exercise. Trying to lose weight or eat healthy by yourself is incredibly challenging and leads to many people giving up. Instead, work with a medical professional to devise an individualized weight loss plan that’ll help you lose weight and keep it off.

Contact Perlman Wellness Today: Weight Loss in San Diego

If you’re interested in improving your heart health by losing weight, you’ve come to the right place. Our team of medical professionals will help you push past your plateaus, overcome barriers, and feel stronger and healthier. At Perlman Wellness, our weight loss strategies are based on scientific studies and research, so you’re in good hands. So, book an appointment today to learn more about weight loss in San Diego!