Why maintaining a healthy weight is important in cardiovascular system care
As our weight increases, it becomes increasingly challenging for the heart to function properly. The added strain increases blood pressure, disrupts the balance of cholesterol and blood sugar, and causes damage to the cardiovascular system. It establishes the fact that heart health and weight are inseparably linked.
Hypertension, dyslipidemia, insulin resistance, and chronic inflammation are often associated with increased weight. These factors cause atherosclerosis (thickening and hardening of arteries due to fat deposits) and weaken cardiac function.
Gauze in this blog helps you understand the connection between heart health and weight. It is essential to understand why and how we can maintain our heart health if we aspire to lead a productive life.
How do I know if I am overweight?
Body Mass Index
Our goal is to determine whether an individual is overweight by using tools. Using
- Body weight in kg
- Height in meters
We calculate body mass index (BMI).
The BMI range according to the National Institute of Health (NIH) is as follows:
However, there are also some differences. Men or women with muscles may have a BMI of up to 27 or 28 without being overweight.
A standard healthy BMI cannot be achieved for every individual. They can be healthy and yet be heavy.
Waist to hip ratio
The waist-to-hip ratio (WHR) also helps us in calculating the risk of obesity.
It compares the waist circumference to the hip circumference. It assesses fat distribution, especially in the abdominal region.
It is calculated by dividing the waist measurement by the hip measurement.
A high WHR suggests abdominal fat, which is associated with health risks. Abdominal obesity is defined as a WHR of 0.90 or greater for men and 0.85 or greater for women. A WHR above 1.0. for both sexes indicates an increased risk of health problems.
WHR is a better predictor of heart diseases and other lifestyle-related diseases than BMI, as it reflects abdominal fat levels.
The presence of certain inflammatory markers, such as CRP and IL-6, predisposes us to cardiovascular diseases.
Consequences of unhealthy weight
Being overweight impacts health. Extra fat in the body causes serious health problems such as type 2 diabetes, musculoskeletal disorders, osteoarthritis, and some cancers, which cause debility and premature death.
We need to recognize that health problems often begin when weight gain starts, and the likelihood of these problems increases with weight gain.
Health conditions and weight.
Obesity in children and adults increases the risk of the following conditions.
- Cardiovascular diseases: High blood pressure and high cholesterol are risk factors for heart disease.
- Metabolic diseases: Type 2 diabetes.
- Respiratory diseases: Breathing problems such as asthma and sleep apnea.
- Bones and muscle diseases: Osteoarthritis and musculoskeletal discomfort.
- Gallstones and gallbladder diseases.
- Psychological diseases: Obesity in childhood causes psychological problems such as anxiety, depression, and low self-esteem.
Economic impact of obesity
Obesity causes a huge financial burden on society. It causes
- Productivity loss from being absent.
- Losses are caused by direct medical expenses in preventive, diagnostic, and treatment services, such as readmissions and poor surgical outcomes.
- Indirect losses due to loss of productivity from reduced work performance, disability, and premature death.
What are the keys to a healthy weight?
A short-term diet or program cannot achieve a healthy weight. It requires permanent positive changes for lifelong health and well-being.
Eating a healthy diet, combined with regular exercise, helps to lower cholesterol levels and blood pressure, and decreases the risk of type 2 diabetes.
A diet rich in calcium helps keep our teeth and bones strong, and it also helps prevent osteoporosis.
The three keys to a healthy weight are.
1. Eat well
- Do not skip meals. Instead, spread out meals and snacks during the day
- Eat balanced meals, control portion size, and avoid second servings.
- Fill one-quarter of the plate with lean proteins that are the size of your palm.
- Fill half the plate with vegetables. Salads, like those with tomatoes, often include broccoli, carrots, mushrooms, and green beans.
- Take a small portion with low-fat milk or yogurt.
- Restrict high-saturated fat, as it is a source of calories.
- Avoid frying foods; instead, opt for baking, broiling, roasting, and steaming.
- Avoid mayonnaise, salad dressings, and butter.
- Drink water or unsweetened beverages instead of sodas, fruit juices, and alcohol.
- Restrict sugar, such as table sugar, sweets, and desserts.
Our goal should not be a perfect diet but a consistent one, as it supports a healthy weight and a strong heart.
2. Physical activity.
Make exercise a daily habit. A minimum of 30 minutes of moderate activity, such as brisk walking, is recommended for 7 days a week. If you intend to lose weight, aim for 60 to 90 minutes of activity.
Start slow and gradually increase activity level.
- Quit a sedentary lifestyle. Limit TV, computer, and video games
- Use the stairs instead of the elevator.
- Walk to nearby shops.
- Join an exercise group.
Stay motivated by setting realistic goals, choosing an activity that genuinely interests you, and finding an exercise partner who shares your interests.
3. Be mindful
- Eat only while sitting at the table.
- Keep tempting foods out of sight. Keep healthy snacks available.
- Use small plates, bowls, and glasses.
- Make it more difficult to overeat by brushing your teeth after meals.
- Take small bites, chew your food thoroughly, and savor the flavors.
Conclusion
Maintaining a healthy weight is crucial for cardiovascular system care, and it's essential to recognize that overweight and obesity are preventable conditions. The key lies in achieving an energy balance between the calories consumed and the calories used. At Gauze, we help you take small, sustainable steps towards a weight that supports our heart health.
Here to answer all your questions
Weight gain is linked to blood cholesterol, blood pressure, and the risk of diabetes, so it is essential to preserve our cardiovascular health.
Small reductions in weight also improve metabolic functions and hypertension. They enhance relaxation of the heart tissue and make blood vessels thinner, which in turn improves heart pumping. Even the cholesterol and triglyceride levels improve.
The healthiest way to lose weight involves making lifestyle changes, adopting healthy eating habits, engaging in regular physical activity, getting sufficient sleep, and managing stress effectively.
If we have a healthy weight, our body can circulate blood efficiently. There are fewer chances of developing diabetes, heart disease, cancer, osteoarthritis, breathing problems, and sleep apnea. We feel better about ourselves, have more energy, and are more positive about our health.
Small reductions in weight also improve metabolic functions and hypertension. They enhance relaxation of the heart tissue and make blood vessels thinner, which in turn improves heart pumping. Even the cholesterol and triglyceride levels improve.
Some of the calories we consume are used for energy, while the rest are stored as fat. An increased consumption of calories over what we can burn makes us overweight and obese.
