How Weight Loss Improves Heart Health
By Dr. Lee Schnee, M.D.
Board Certified in Family Medicine (American Board of Family Medicine)
Diplomate, American Board of Obesity Medicine
Holton Family Medicine
American Heart Month Educational Feature
Losing just 5–10% of body weight can significantly reduce blood pressure, improve cholesterol levels, and lower long-term risk for heart attack and stroke. Cardiovascular disease remains the leading cause of death in the United States, but prevention is possible. In this educational article, Dr. Lee Schnee explains how weight loss directly improves heart health and long-term cardiovascular outcomes.
The Link Between Excess Weight and Cardiovascular Disease
I once attended a lecture where the presenter put up a slide that showed over 200 health conditions that have been proven to either be caused by or worsened by excess weight. What stood out on the slide, other than the incredibly small font used to get all those conditions on there, was the variety of diagnoses. From dementia to certain brain tumors to blood cancers, there were some things many people, including doctors, may not readily think of. But one set of health problems, cardiovascular disease, we all know is very strongly related to unhealthy weight.
Excess weight puts a strain on the cardiovascular system in a number of ways. The extra tissue requires more blood volume and more pressure to move the blood around, causing strain on the heart. Fat deposits can occur around and within the heart tissue, making the heart function inappropriately. Hormones from the fat and the brain can play a role in not regulating blood pressure correctly. Also, extra weight can lead to sleep apnea, with associated low oxygen levels and changes in blood vessels that also cause the heart to work harder.
There are many cardiovascular diseases that are directly linked to obesity. Just like in home construction, faulty plumbing (coronary artery disease, hypertension), faulty wiring (atrial fibrillation and other arrhythmias), and a faulty foundation (heart failure) can all occur when too many additions are put on. Stroke risk also increases as weight increases. The good news is that all these can be improved through weight loss. And even better news is that it does not take much.
How Much Weight Loss Improves Heart Health?
“Studies have shown cardiovascular benefit of even 5% weight loss.”
Studies have shown cardiovascular benefit of even 5% weight loss. This amount of weight loss has shown reduction in blood pressure and improvement in various lipid levels (it also has shown significant benefit in A1c measurements, which is important for patients with diabetes and indirectly also benefits the heart). When moving up to 10% weight loss, the blood pressure and lipid benefits are even more substantial. Even more excitingly, in one major study, this level of weight loss was associated with a 21% reduction in cardiovascular events over 10 years. As further weight loss occurs, the benefits to the heart continue to accumulate.
“In one major study, 10% weight loss was associated with a 21% reduction in cardiovascular events over 10 years.“
Getting to those levels of weight loss is not easy, but they are achievable through healthy food choices, increasing physical activity, making some behavioral changes, and using medications.
Nutrition and Heart Health
Nutrition is the bedrock of any weight loss journey and for heart health in general. Reduction in total calories is going to be an important first step, as we need the body to start using the stores it has created instead of simply relying on the energy from food eaten. Certainly, the type of food eaten is important, too. It is important to focus on natural foods, such as good sources of protein (meats, seafood, eggs) and non-starchy vegetables along with a little fresh fruit. Avoiding ultra-processed foods as much as possible makes it easier to keep sodium intake within reason (about 70% of sodium in Americans’ diets comes from ultra-processed, packaged, and restaurant foods).
Physical Activity and Cardiovascular Protection
Physical activity is one of the most important things somebody can do for their heart. The American Heart Association recommends 150 minutes of moderate-intensity exercise per week (or 75 minutes of vigorous-intensity), plus strengthening activities at least twice per week. It is important to note that these can be accumulated in as small as 10-minute bouts. Also, just like with weight loss overall, every little bit helps. Just replacing 20–30 minutes of sedentary time with light-intensity exercise per week is associated with a reduction in mortality. The important thing is to just get moving, and then over time to increase frequency, duration, and intensity as you are able.
Sleep, Stress, and Behavioral Health
Many times, our own behaviors can have a direct effect on our heart health, for good or ill. Making sure to prioritize sleep can make a huge difference for a lot of health conditions as well as quality of life. Stress reduction and management is something I think all of us can work on and has big consequences when it comes to how our hearts are doing. Taking time away from screens and social media and getting into nature is a great way to help with this.
Medications and Cardiovascular Risk Reduction
Medications can also be an important part of protecting the cardiovascular system. Anyone taking medications for diabetes, cholesterol, hypertension, or other heart conditions should take them regularly as prescribed to make sure those conditions are as controlled as possible. Any concerns about these medications should be discussed with your doctor so adjustments can be made if needed.
Anti-Obesity Medications and Heart Protection
Anti-obesity medications are often an important component of a weight loss journey. There are now several oral and injectable options available that are safe and effective. Some even have indications for directly reducing cardiovascular event risk. Along with nutrition changes, increasing physical activity, and changing behaviors, these medications have been a remarkable aid for millions of people to achieve weight-loss goals that have remained elusive for so long.
There are many benefits for achieving and maintaining a healthy weight. Reducing the risk of the #1 and #4 killers of Americans (heart disease and stroke) is most certainly one of them.
Take the Next Step: Support Your Heart Health Close to Home
If you’re ready to take steps toward a healthier weight—or want to understand your options for medically supported weight loss—Holton Family Medicine is here to help.
Call Holton Family Medicine: 785-364-2126
Frequently Asked Questions About Weight Loss and Heart Health
Studies show cardiovascular benefit from even 5% weight loss, including improvements in blood pressure and lipid levels. At 10% weight loss, benefits are even more substantial, and one major study associated this level of weight loss with a 21% reduction in cardiovascular events over 10 years.
Yes. Excess weight increases blood volume and strain on the heart. Losing weight reduces this strain and can improve blood pressure.
Stroke risk increases as weight increases. Weight loss improves multiple cardiovascular risk factors that influence stroke risk.
There are oral and injectable anti-obesity medications that are safe and effective. Some have indications for reducing cardiovascular event risk when used appropriately under medical supervision.
About Dr. Lee Schnee
Dr. Lee Schnee is board certified by the American Board of Family Medicine and is a Diplomate of the American Board of Obesity Medicine. He specializes in medical weight management, cardiometabolic health, and preventive care at Holton Family Medicine in Holton, Kansas. Learn more on his page HERE.
