Smoking, drinking, too much salt and a sedentary lifestyle all contribute to heart problems such as high blood pressure, high cholesterol and type 2 diabetes. But in the UK, the single biggest driver of poor heart health is obesity, closely linked to diet.
That’s why understanding the connection between weight loss and heart health is so important. If you’re wondering how to improve your heart health, or whether losing weight can really make a difference, read on. Our expert nutritionist, Mark Gilbert, explains how weight affects the heart and how the right diet for heart health and weight loss can significantly reduce your risk.
Why is heart health important?
Your heart is the body’s engine, pumping oxygen and nutrients to every organ and tissue. Looking after it is essential for long-term health and quality of life.
Yet, more than 7 million people in the UK are living with heart or circulatory disease, including coronary heart disease, stroke, heart failure and vascular dementia. While factors such as age and genetics are outside our control, many of the biggest risks are preventable.
A healthy heart is supported by good nutrition, regular movement and sustainable lifestyle habits. But one question comes up time and again: how much does body weight really matter?
How does excess weight affect the heart?
With tens of thousands of heart and circulatory deaths each year linked to excess weight, the relationship between obesity and cardiovascular disease is well established. Carrying too much body fat places strain on the heart and disrupts key metabolic processes, which could lead to:
High blood pressure
Extra weight increases the workload on your heart and blood vessels, often leading to raised blood pressure. Over time, this significantly increases the risk of heart attack and stroke.
High cholesterol
Visceral fat, the fat stored deep around the organs, sends fatty acids to the liver. This can trigger excess production of LDL (“bad”) cholesterol and triglycerides, both of which raise heart disease risk.
Type 2 diabetes
Obesity is the strongest risk factor for type 2 diabetes, a condition that damages blood vessels and alters the structure of the heart muscle itself. Diabetes dramatically increases cardiovascular risk.
Sleep apnoea
Common in people who are overweight, sleep apnoea disrupts breathing during sleep and is linked to high blood pressure, heart failure and stroke if left untreated.
Hormonal changes, including menopause
During menopause, changes in hormones can encourage fat storage around the abdomen, increasing cardiovascular risk. Managing weight becomes even more important at this stage of life.
How does losing weight improve heart health?
The good news is that even modest weight loss can deliver meaningful benefits for your heart. If you want to lose weight and lower blood pressure, or reduce longer-term cardiovascular risk, diet-led weight loss plays a key role.
Reduced plaque in the arteries
Atherosclerosis is the build-up of fatty plaques inside arteries, restricting blood flow. Losing weight helps address the biological drivers behind plaque formation, supporting healthier arteries.
Lowered blood pressure
With less pressure on the heart and arteries, blood pressure often falls. Weight loss also improves insulin levels, helping the kidneys remove excess sodium from the body.
Improved cholesterol levels
Shedding weight increases the breakdown and clearance of LDL cholesterol while supporting higher levels of HDL (“good”) cholesterol. The greater the weight loss, the stronger the effect.
A stronger, more efficient heart
Weight loss can reduce the thickening of the heart muscle caused by long-term strain, improving its ability to pump blood effectively.
Better metabolic health
Losing weight targets visceral and liver fat, reducing chronic inflammation and restoring metabolic flexibility. This allows the body to switch more easily between burning carbohydrates and fat for energy.
How does The 1:1 Diet support weight loss and heart health?
Poor diet underpins obesity and type 2 diabetes, the two biggest contributors to cardiovascular disease. That’s why evidence-based approaches matter.
The 1:1 Diet is supported by robust clinical research showing that nutritionally complete, low-calorie meal replacement plans can deliver significant, sustainable weight loss while improving heart health, metabolic health and sleep for those who suffer from sleep apnoea.
Key findings from major studies include:
- The DROPLET Trial (University of Oxford) showed people following The 1:1 Diet lost over 1½ stone more than those receiving standard GP advice. Three years later, they maintained greater weight loss alongside improved blood pressure, cholesterol, blood fats and blood sugar control.
- The PREVIEW Study, conducted across Europe, Australia and New Zealand, found that participants using Step 1b of the plan achieved substantial weight loss with long-term improvements in blood pressure, cholesterol and cardiovascular risk markers.
- The S-LITE Trial demonstrated reductions in dangerous abdominal fat, inflammation, blood pressure and blood fats, particularly when Step 1b of The 1:1 Diet was combined with ongoing lifestyle support.
Together, these studies show that The 1:1 Diet doesn’t just help people lose weight, it helps protect the heart.
You can explore how the plan works here or try a starter option with our taster pack.
Tips to lose weight safely to improve heart health
If you’re aiming to improve your heart health through weight loss, safety and sustainability matters.
Prioritise proteins
Lean protein supports heart function, preserves muscle mass and may help lower blood pressure. Choose options such as fish, poultry, beef, dairy and eggs.
Increase vitamins and minerals
Fruit and vegetables are full of vitamins, minerals and antioxidants – which all help support your heart health and lower blood pressure. The 1:1 Diet’s meal replacements contain 25 essential vitamins and minerals, making it easier to meet daily needs.
Reduce salt, sugar and saturated fats
The 1:1 Diet not only contains all the vitamins you need, but it is also low in salt and sodium. By lowering your intake of salt, sugar and saturated fats, you can help manage blood pressure and cholesterol levels, reducing strain on the heart.
Stay hydrated
Aim for 2–3 litres of water a day. Hydration supports circulation and overall heart function.
Incorporate omega-3
Found in oily fish, omega-3s help reduce inflammation and support cardiovascular health.
Plan nutritious meals
Meal planning reduces reliance on convenience foods and supports consistent nutrition. Home-delivered plans can remove much of the stress.
Ask for help from a dieting Consultant
Managing weight for heart health can feel overwhelming. A knowledgeable consultant by your side makes all the difference. Find expert support here.
Stay active
Physical activity helps maintain weight loss and strengthens the heart. Even a daily 20-minute walk can help. Always check with your GP if you have an existing heart condition.
Check if you are at a healthy weight
Because obesity is such a strong risk factor for heart disease, it’s helpful to understand where you are now. Our BMI calculator gives an indication of whether your weight may be affecting your health.
Check your BMI with our BMI calculator here.
Talk to an expert about managing your weight for heart health
If you’re concerned about your heart or want to know more about weight loss and heart health, expert support can help you take control with confidence.
Speak to a Consultant today and start your journey towards a healthier heart.