Heart health equals weight loss

A research project conducted by scientists from Ohio State University supports the common understanding that losing weight effectively requires more physical activity and a balanced diet instead of avoiding meals or relying on prescription weight-loss medications.

Scientists looked at how well people followed the American Heart Association’s Life’s Essential 8 guidelines, both those who experienced notable weight loss and those who did not. The study found that U.S. adults could gain from following these heart-friendly practices to help with weight reduction. The results appeared in the American Heart Association’s journal in April 2023.

The eight guidelines, released by the AHA in June 2022, are seen as essential for maintaining cardiovascular well-being and consist of:

— Improve your nutrition: Adopt a wholesome, well-rounded diet made up of minimally processed, nutrient-dense ingredients such as vegetables, fruits, whole grains, beans, legumes, nuts, plant-based proteins, lean meat proteins, poultry without skin, and fish and shellfish.

— Increase your activity level: Strive for a minimum of 150 minutes of moderate exercise or 75 minutes of intense physical activity each week.

— Stop using tobacco: Quitting smoking is advised to prevent various health issues.

— Prioritize rest: Aim for seven to nine hours of sleep each night.

— Control weight: Maintain a healthy weight. As stated by the Centers for Disease Control and Prevention, a desirable body mass index (calculated by height and weight) falls within the range of 18.5 to 25.

— Manage cholesterol levels: Strive for lower LDL (low-density lipoprotein) and higher HDL (high-density lipoprotein) to maintain healthy cholesterol.

— Control blood sugar: A test known as hemoglobin A1C offers insight into blood glucose levels over the last three months and helps maintain them within a healthy range.

— Control hypertension: Adults should keep their blood pressure under 120/80 mm Hg. Adopting a diet with less salt can assist in reaching this goal.

The research discovered that the guidelines for heart health also contributed to weight loss. Scientists analyzed data from questionnaires, clinical measurements, and 24-hour dietary recalls from the National Health and Nutrition Examination Survey between 2007 and 2016 to assess compliance with eight specific recommendations, diet quality, and approaches to losing weight. Adults who experienced significant weight loss within the last 12 months had better overall diet quality, higher levels of physical activity, and used proven weight loss methods compared to those who lost less than 5%, maintained their weight, or gained weight.

In summary, if your goal is to shed pounds, avoid quick-fix diets, skipping meals, and relying on medication. Concentrate on well-established advice such as consuming nutritious foods and engaging in regular physical activity. There are no miraculous solutions or easy ways out.

Q and A

Q: What are liquid amino acids?

A: I frequently suggest liquid aminos (seasonings that resemble soy sauce in appearance and taste) to my patients who are aiming to decrease their sodium consumption. Liquid aminos, available in the health food aisle of most supermarkets, are produced by either using an acid solution to break down soybeans into free amino acids or by fermenting coconut sap with salt and water. They provide amino acids and are free from gluten. Additionally, they offer an umami flavor (one of the five primary tastes, alongside sweet, salty, sour, and bitter). Preliminary studies indicate that the umami taste might help reduce sensations of hunger and could also help curb the urge to snack.

RECIPE

The Mediterranean diet is commonly supported by healthcare experts and researchers across the globe. It emphasizes a dietary pattern centered around plant-based ingredients, along with fish and shellfish. Below is a recipe for pan-seared fish (such as flounder, cod, tilapia, or halibut) topped with a blend of bell peppers and tomatoes. The sherry vinegar and paprika contribute a subtly sweet and smoky taste to the meal.

SIZZLED HALIBUT WITH RED PEPPER

Servings: 4

2 tablespoons of olive oil, separated

Four 6-ounce halibut fillets

1/4 teaspoon kosher salt

1/4 teaspoon of freshly crushed black pepper

2 tablespoons chopped shallots

1 teaspoon minced garlic

1 cup sliced yellow bell pepper

1/2 cup diced plum tomato

1 tablespoons sherry vinegar

1/2 teaspoon smoked paprika

Heat a large non-stick skillet over medium-high heat. Add 1 tablespoon of oil to the pan and swirl to coat it. Evenly season the halibut with salt and black pepper. Place the fish in the pan and cook for 3 minutes on each side, or until it easily flakes apart when tested with a fork. Carefully take the fish out of the pan and set it aside to keep warm. Add the remaining 1 tablespoon of oil to the pan and swirl to coat. Add the shallots and garlic to the pan and sauté for 1 minute. Then add the bell pepper, tomato, vinegar, and paprika; continue sautéing for 3 minutes, or until the bell pepper becomes tender. Spoon the relish over the fish and sprinkle with extra black pepper.

Each serving contains: 239 calories, 32 grams of protein, 4 grams of carbohydrates, 9 grams of fat (1 gram saturated), 1 gram of fiber, 2 grams of sugars (no added sugars), and 267 milligrams of sodium.

(Recipe from Cooking Light’s Mediterranean Diet)

Charlyn Fargo is a certified dietitian affiliated with the SIU School of Medicine in Springfield, Illinois, and serves as the present president of the Illinois Academy of Nutrition and Dietetics. For any inquiries or feedback, you can reach her via email at charfarg@aol.com or connect with her on Twitter @NutritionRD. To learn more about Charlyn Fargo and explore articles from other Syndicate contributors and cartoonists, visit the Syndicate website atwww..

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