Maintaining a healthy heart is crucial to overall well-being, and one of the most effective ways to protect heart health is through weight management. Maintained weight can reduce risk factors for heart disease and improve existing disease states.
Weight and cardiovascular health
Body weight in excess, particularly when concentrated around the abdomen, increases heart disease risk factors such as high blood pressure, heart attack, and stroke. It is important for individuals with a family history of heart disease to regularly have health checks to assess the risk of any cardiovascular issues.
Weight and cardiovascular health
Being overweight puts additional strain on the heart and circulatory system. Adipose tissue/body fat, particularly visceral fat around the organs, releases inflammatory substances that can cause damage to blood vessels and can contribute to the buildup of plaque in arteries. This buildup can restrict blood flow, leading to high blood pressure and heart attack or stroke.
Hypertension and obesity
One of the leading causes of hypertension (high blood pressure) is being overweight or obese. Hypertension occurs when the force of blood against the walls of the arteries is consistently too high, making the heart work harder to pump blood. The increased workload can weaken the heart muscle and damage blood vessels. A little bit of weight loss can help lower blood pressure and reduce the risk of heart disease, and improve overall heart health.
Cholesterol and Triglycerides
Individuals with unhealthy levels of cholesterol, while being overweight, can have a heightened risk of cardiovascular disease. Cholesterol can cause plaque to build up in the arteries, leading to atherosclerosis. Weight loss can lower LDL and triglycerides and increase HDL to help clear fat from the bloodstream.
Insulin resistance and Diabetes
The weight is associated with insulin resistance, in which the body cells become less responsive to insulin. The high blood sugar levels increase the risk of developing type 2 diabetes, a major risk factor.
The benefits of weight loss on heart health
Lowering blood pressure
A loss in weight, even a 5-10% reduction in body weight, can significantly lower blood pressure. Once the body has less excess fat, the heart doesn’t have to work as hard to pump blood and reduce strain. Lowering the blood pressure decreases the risk of stroke, heart attack, and failure.
Improving cholesterol levels
A loss in weight improves cholesterol levels by lowering LDL and increasing HDL. Cholesterol levels can normalise, the risk of plaque buildup decreases, promoting better circulation and reducing the likelihood of cardiovascular events.
Decreasing Inflammation
Individuals carrying excess weight promote chronic inflammation, which contributes to cardiovascular disease. Weight loss reduces inflammation, which in turn protects the heart and blood vessels from damage.
Reducing stress on heart
As you lose weight, the heart becomes more efficient as it requires less effort to pump blood throughout the body. It reduces the stress on the heart and improves heart function, not only decreasing the risk of heart disease but also enhancing energy levels.
Heart function and Cardiac Health
The heart chamber function improves, and the thickness of the heart walls decreases, as the weight improves. This results in better blood circulation and more efficient heartbeats.
How to improve Heart health and achieve weight loss
- Adopt a balanced diet: By focusing on eating a heart-healthy diet rich in whole grains, lean proteins, fruits, vegetables, and healthy fats like those found in nuts and olive oil. The intake of added sugars and saturated fats should be limited to reduce weight gain.
- Maintain a healthy weight: Individuals should aim for 150 minutes of moderate intensity exercise weekly. Such exercises include walking, cycling and swimming.
- Consistent weight is achieved by long-term gradual changes in diet and lifestyle. Any quick fix or crash diet may result in short-term weight loss but often lead to weight regain and harm to heart health.
- Monitor blood pressure and cholesterol through regular check ups to track heart health.
Consult the doctor
Individuals wanting a healthier weight should consult with their doctor or dietitian about beginning their weight management journey.
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