Maintaining a healthy weight is a very important part of preventing heart disease. Being overweight increases your chances of developing other major health problems that can cause heart disease, such as diabetes, high blood pressure, and high blood cholesterol. Too much weight also increases your chances for stroke, heart failure, gallbladder disease, arthritis, and breathing problems, as well as breast, colon, and other cancers. The bottom line: a healthy weight can help to protect your health – and even save your life.

• Do you need to take off some pounds?
• What does your BMI mean?
• Small changes make a big difference

Do you need to take off some pounds?

You can find out if you need to lose weight by taking three simple steps.

Step 1. Find out your Body Mass Index (BMI). Your weight in relation to your height gives you a number called "body mass index". Take a look at the chart below to determine your BMI.

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What does your BMI mean?

Normal weight: BMI of 18.5 – 24.9.
Do not gain weight; you are in the normal range.

Overweight: BMI of 25 – 29.9.
Start a weight loss program, especially if your waistline is big. For heart healthy living, your goal is to maintain a normal weight with BMI of 18.5 – 24.9.

Obese: BMI is 30 or greater
You need to lose weight. Lose weight slowly – about 1/2 to 2 pounds a week. See your doctor or a nutritionist if you need help.

Step 2. Measure your waistline. For women, a waistline measurement of over 35 inches increases the risk for heart disease, high blood pressure, diabetes, and other serious health problems. To measure your waist correctly, stand and place a tape measure around your middle, just above your hipbones. Measure your waist just after you breathe out.

Step 3. Find out your other risk factors for heart disease. It is important to know whether you have any of the following: high blood pressure, high LDL cholesterol (bad cholesterol), low HDL cholesterol (good cholesterol), high triglycerides, high blood sugar, family history of early heart disease, lack of exercise, or cigarette smoking. Other heart disease risk factors are being over the age of 55 and being through with menopause. If you are not sure whether you have some of these risk factors, consult with your doctor.

While you should talk to your doctor about whether or not you should lose weight, use the following to guide you:

• If you are overweight AND have two or more other risk factors, or if you are obese, you should lose weight.
• If you are overweight, have a waistline of over 35 inches, AND have other risk factors, you should lose weight.
• If you are overweight, but do not have a big waistline, and have fewer than two other risk factors, you should avoid gaining more weight.

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Small changes make a big difference

A small weight loss, just 5-10% of your current weight, will help to lower your risk of heart disease and other serious health problems. The best way to take off pounds is to do so slowly, by getting more exercise and eating a balanced diet that is low in calories and fat. Check with your doctor before starting a weight loss program.
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