People who have too much body fat are more likely to develop heart disease and stroke. Excess weight increases the strain on the heart. It raises blood pressure and blood cholesterol and can lead to diabetes. If you are more than 20 percent over your ideal weight, you should think about losing weight. Your ideal weight depends on your age, sex and height. Your doctor or healthcare provider can tell you your ideal weight.

Eating more calories than you use up will cause the excess to be stored as body fat. Because fat has more calories than other types of food, eating less fat may help reduce caloric intake.Diet and exercise is the best-combined approach to losing weight and helping your heart. A diet that makes small but permanent changes in eating will work better than a series of short-term changes that can't be continued. Most people who weigh too much should try to lose 1 and one half to 2 pounds per week. The Heart Association recommends:
* Total fat intake should be less than 30 percent of daily calories.
* Saturated fats (found in animal products, coconut and palm oil) should be less than 10 percent of calories.
* Polyunsaturated fats (found in vegetable oils) should be no more than 10 percent of calories.
* Monounsaturated fats (olive and canola oils) make up the rest of total fat intake, about 10 to 15 percent of total calories. Total calories should be adjusted to achieve and maintain a healthy body weight.

Some people mistake the guidelines to mean that each food should have less than 30 percent of its calories come from fat. The guideline applies to all calories eaten per day. If eaten in moderation some foods, such as ice cream, which have more than 30 percent of their calories from fat, can still fit into a sensible diet.

You should also increase your exercise if you weigh too much. Routine exercise helps use up stored body fat. It also plays a role in staying free of heart disease.

To learn more contact your local American Heart Association office or call (800) 242-8721.

Choose a Health Topic Category Aging Alcohol Problems Allergies Arthritis Back & Neck Problems Blood & Circulatory Problems Bones, Joints & Muscles Brain & Nervous System Cancer Cardiovascular Health Child Health & Development Common Illnesses Cosmetic & Reconstructive Surg Dental Health Diabetes Digestive System Drug Abuse Ear, Nose & Throat Eating Disorders Exercise & Fitness Eyes & Vision Family Planning Foot Care General Health Genetic Disorders & Birth Defects Headaches Health Quizzes Hearing HIV Infections / AIDS Hormonal Disorders Infectious Diseases Medications Men's Health Mental & Emotional Health Nervous System Newborn Care Nutrition Parenting & Family Life Personal Safety Pregnancy & Childbirth Preparing for Emergencies Respiratory Problems Sexually Transmitted Diseases Skin Health Smoking Sports Medicine Stress & How to cope Surgery Symptoms Teenage Concerns Test & Examinations Urinary and Genital Systems Weight Control Women's Health   Go