Yo-Yo Dieting Hurts the Heart

Recent studies suggest that repeated variations in weight, particularly during young adulthood, increase the risk of heart disease.

In fact, "yo-yo" weight loss patterns were as risky to the heart as being overweight itself when the amount being lost and regained is equal to 10 percent or more of the body weight.

Learning how to avoid a relapse is just as important as losing those excess pounds.

Get a Handle on High Cholesterol

September is National Cholesterol Education Awareness Month. More than half of the adult population has blood cholesterol levels higher than the desirable range. In general, you want your total cholesterol to be less than 200 mg/dL, because that level carries the least risk of heart disease.

Follow these recommendations to lower your cholesterol level:

Limit total fat intake to 25 to 35 percent of total daily calories. Less than 7 percent of daily calories should be from saturated fat, not more than 10 percent should be from polyunsaturated fat, and not more than 20 percent from monounsaturated fat. 
Eat less than 200 mg of dietary cholesterol per day. 
Get more fiber in your diet. 
Lose weight. 
Increase physical activity.

You have a greater risk of developing heart disease or atherosclerosis as your level of blood cholesterol increases. Have your cholesterol levels measured every five years - or more often if you're a man over 45 or a woman over 55.

Talk to your physician about what your individual cholesterol levels mean.

Limit Your Salt Intake

To reduce your consumption of sodium, be sure to eat only limited amounts of these foods:

Salted or smoked fish or meats
Canned or instant soups
Convenience foods such as canned spaghetti or hamburger helper
Salty snacks
Cheese and cottage cheese
Table salt