Being overweight is often linked to heart problems and diabetes. But it’s important to know that heart health is not just about weight. Even people with normal body mass index (BMI) can have high levels of unhealthy fat that put them at risk for serious heart issues.
Dr. Anjan Siotia, a cardiologist, explains that those who seem thin may still harbor dangerous fat inside their bodies, particularly around vital organs like the heart and liver. This situation is known as “normal weight obesity” or the “thin-fat paradox.”
Visceral fat, or “toxic fat,” is the type that’s hidden deep within the body. It releases harmful substances that can damage heart health. Factors such as diet, exercise, age, and lifestyle choices significantly influence heart health, especially for individuals in the thin-fat category.
Many people with a normal BMI believe they are safe from heart disease and can sometimes make poor dietary choices. Unfortunately, eating too many saturated fats can increase visceral fat and heighten their risk of heart disease. To protect heart health, it’s essential for those with normal weight obesity to follow a balanced diet rich in fruits, vegetables, whole grains, and healthy fats, while cutting back on saturated fats, sugars, and avoiding trans fats altogether.
Engaging in regular physical activity is also vital for heart health, regardless of weight. Exercise helps the body release hormones that aid in building muscle, improving cholesterol levels, and reducing blood pressure. You don’t need to do intense workouts; even light exercises like walking or gardening can benefit your heart.
Where fat is located in the body matters too. People with more fat around their abdomen are at greater risk for heart disease compared to those with a more even fat distribution. It’s essential for thin-fat individuals to avoid a sedentary lifestyle and limit smoking and alcohol consumption, both of which increase the risk of conditions like diabetes and hypertension.
In summary, taking care of your heart is about more than just your weight. It involves making smart lifestyle choices, eating well, staying active, and getting enough sleep. By addressing these factors, even those with hidden fat can reduce their risk of heart diseases and live healthier lives.
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