Nutrition and exercise play a pivotal role in enhancing heart health by targeting key risk factors for cardiovascular disease. A whole food nutrient-dense diet helps reduce visceral fat, the metabolically active fat around the organs, which is closely linked to inflammation, insulin resistance, and heart disease. Appropriate nutrition and exercise also improve dyslipidemia by lowering the ApoB lipoproteins like LDL and reducing triglyceride levels. Exercise also enhances VO₂ max, a critical marker of cardiovascular fitness and longevity.  Together, these lifestyle modifications create a synergistic effect that strengthens the heart, reduces cardiovascular risk, and promotes a long and healthy life.

Articles and Studies

• Body Roundness Index and All-Cause Mortality Among US Adults. JAMA Network Open. Published June 5, 2024. Retrieved from JAMA Network.
• Wang, Z., Klipfell, E., Bennett, B. J., et al. (2011). Gut flora metabolism of phosphatidylcholine promotes cardiovascular disease. Nature Medicine, 472(7341), 57–63. https://doi.org/10.1038/nature09922
• Long-term Effects of a Lifestyle Intervention on Weight and Cardiovascular Risk Factors in Individuals With Type 2 Diabetes Mellitus: Four-Year Results of the Look AHEAD Trial. Archives of Internal Medicine.https://doi.org/10.1001/archinternmed.2010.334
• 2013 AHA/ACC Guideline on Lifestyle Management to Reduce Cardiovascular Risk: A Report of the American College of Cardiology/American Heart Association Task Force on Practice Guidelines. Journal of the American College of Cardiology. https://doi.org/10.1016/j.jacc.2013.11.003
• Position of the American Dietetic Association. Journal of the American Dietetic Association. https://doi.org/10.1016/j.jada.2007.08.005
• CARDIA: Study design, recruitment, and some characteristics of the examined subjects. (1988). Journal of Clinical Epidemiology, 41(11), 1105–1116. https://doi.org/10.1016/0895-4356(88)90080-7
• Effects of the amount and intensity of exercise on plasma lipoproteins. (2002). The New England Journal of Medicine. https://doi.org/10.1056/NEJMoa020194
• Responses of blood lipids to aerobic, resistance, and combined aerobic with resistance exercise training: A systematic review of current evidence. (2010). Journal of Strength and Conditioning Research.https://doi.org/10.1519/JSC.0b013e3181e7f8f4
• Association of Cardiorespiratory Fitness With Long-Term Mortality Among Adults Undergoing Exercise Treadmill Testing. (2018). JAMA Network Open. https://doi.org/10.1001/jamanetworkopen.2018.3605
• Diets and Cardiovascular Disease: An Evidence-Based Assessment. (2015). Journal of the American College of Cardiology, 66(14), 1538–1548. https://doi.org/10.1016/j.jacc.2015.07.050
• Primary Prevention of Cardiovascular Disease with a Mediterranean Diet. (2013). The New England Journal of Medicine, 368(14), 1279–1290. https://doi.org/10.1056/NEJMoa1200303
• Sex Differences in Association of Physical Activity With All-Cause and Cardiovascular Mortality. (2024). Journal of the American College of Cardiology, 83(8), 783–793. https://doi.org/10.1016/j.jacc.2023.12.019

Web Resources

• TDEE Calculator. Retrieved from https://tdeecalculator.net
• 12 Minute Run Test VO₂ Max Calculator. Retrieved from https://runbundle.com/tools/vo2-max-calculators/cooper-test
• VO₂ Max Chart. Retrieved from https://www.vo2maxchart.com/

Top 3 Actionable Takeaways to Improve Heart Health

1. Lose visceral fat: Fat loss occurs when you consume less calories than your body uses. This forces the body to use fat stores for energy, thus decreasing visceral fat.

2. Swap Out Unhealthy Fats for healthy fats: Replace saturated fats (like those found in red meat, cheese, and butter) with healthier fat from olive oil, avocados, fish, and nuts.

3. Get moving:  Use exercise to assist in weight loss, improve dyslipidemia, and ramp up your VO2 max.

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Disclaimer: The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making any decisions about your health or medical treatment.