Heart disease is the leading cause of death worldwide, and one of the most significant risk factors for heart disease is weight. Being overweight as well as underweight plays a role in increasing the likelihood of developing heart disease. Understanding the connection between weight and heart disease can help individuals make informed lifestyle choices to protect their heart health.
What is a healthy weight, underweight and overweight?
Determining a healthy weight for yourself begins with an understanding of what that healthy weight is. Normal weight is usually classified by a measure called body mass index (BMI). This calculation is defined simply as the weight in kilograms divided by height in meters squared.
In general, a BMI less than 18.5 is categorized as underweight, normal weight is considered a BMI of 18.5 to 24.5; overweight is considered 25 to 29.9; and anything over 30 is obese. Further, there are other categories of obesity that BMI defines, such as “extreme obesity,” where the BMI is greater than or equal to 40.
It is necessary to keep one thing in mind about BMI: the equation does not consider any other variable factors such as gender, age, or the amount of muscle mass.
Overweight and How It Affects the Heart
Excess weight puts strain on the heart in many ways and it can increase the risk of cardiovascular-related diseases such as:
1. Hypertension
Obesity means the heart would carry an increased burden of pumping blood to different tissues which may induce increased blood pressure. This high blood pressure over many years leads to damage of blood vessels (especially arteries), a risk factor for heart attack, stroke, and heart failure.
2. Cholesterol and Atherosclerosis
Excess weight can cause dyslipidemia(abnormal lipid levels in the body), consisting of high levels of LDL, bad cholesterol, high triglycerides levels, as well as a pathetic shoot score of HDL or good cholesterol. This imbalance in blood flow becomes plaque buildup within the arteries (atherosclerosis) and leads to blocks, heart attacks, and strokes.
3. Diabetes or Insulin Resistance
Being overweight generally increases one’s risk of developing type 2 diabetes, one of the biggest risk factors for heart disease. High sugar levels damage blood vessels and nerves associated with the heart, resulting in diseases such as coronary artery disease (the inability of the coronary arteries to supply blood to the heart due to the build-up of plaque in the arteries).
4. Inflammation and Heart Damage
The extra fat in the body, especially visceral fat located around the abdomen, causes chronic inflammation in the body and damages blood vessels and possibly makes a person more likely to develop cardiomyopathy.
5. Heart Enlargement and Heart Failure
Due to extra work on the heart to pump and circulate blood, obesity can be responsible for left ventricular hypertrophy (enlargement of the left side of the heart) and heart failure- a term used when the heart becomes too weak to pump blood efficiently.
Benefits of healthy weight
Having a small weight loss can lead to an enormous benefit for the heart. Benefits comprise:
- Reduced blood pressure
- Better cholesterol
- Lowered chances of getting diabetes
- Decreased inflammation
- Better general cardiovascular functioning
How to Achieve a Healthy Weight
Heart-healthy living is all about habits that have long-term value rather than quick-fix solutions. A good number include the following:
1. Eating Heart Healthy
- Whole foods, such as fruits, vegetables, whole grains, lean protein, and healthy fats, should be prioritized.
- Limit processed foods and sugary drinks, as well as salty products.
- Choose heart-friendly oils, such as those in nuts, olive oil, and fatty fish.
2. Regular Physical Activity
Get at least 150 minutes of moderate-intensity exercise (for example, brisk walking) or about 75 minutes of vigorous exercise per week. Engage in regular strength training, which is all about building muscles and boosting metabolism.
3. Manage Stress
Chronic stress often leads to overeating and weight gain, try to reduce your stress. Mindfulness, meditation, and deep breathing techniques are useful in such cases.
4. Sleep well
Poor sleep could affect your metabolism and trigger cravings for unhealthy foods. Ideally, 7 to 9 hours of restorative sleep quality per night is good for a healthy heart.
5. Seek Assistance
Weight management is easier with a support system, whether through family, friends, or professional assistance.
Conclusion
While the role of weight concerning heart disease may be clear, it is important to maintain a good weight to reduce the risk of heart disease. Individuals must be informed of these risks and benefits to act toward achieving and maintaining a healthy weight to reduce the risk of heart disease.
Always remember that it’s never too late to embark on lifestyle changes toward a healthier, happier you.
