Obesity and heart

Obesity is a common condition that affects people of all ages - from childhood to old age. Obesity is a serious health hazard characterized by very high body fat content or an excess of body fat. People who are obese have more chances of developing heart diseases, hypertension, kidney disorders, gall bladder and liver problems, gout, diabetes and even emotional or psychological problems. Obesity certainly puts an additional burden on the heart as the heart has to pump harder to supply blood to every cell. It leads to thickening of the walls of the heart causing pulmonary hypertension, left and right ventricular hypertrophy which eventually leads to heart failure. Heart failure is characterized by a gradual and progressive inability of the heart to pump blood. Studies have also recorded that obesity can affect the lungs and the air passages and reduces the pulmonary capacity. Obesity is also a metabolic disorder prevalent not only in the developed world but also increasing at an alarming rate in the developing world. Dysfunction of the thyroid gland also has a major role to play in the development of obesity because of its effect on the metabolism. Thyroid gland under activity is called hypothyroidism which is quite common among the middle aged and also in pre menopausal women. Studies have also shown that an excess or increase in the waist circumference or the waist to hip ratio can increase the risk of heart disease. A waist to hip ratio of more than 0.8 in women and 1.0 in men suggests excess accumulation of fat around the waist. This is often the result of excess alcohol, stress, smoking, excess consumption of saturated fats, sugar, refined carbohydrates, lack of exercise and heredity. The risk of heart disease is higher in such cases.

Obesity is measured or determined by measuring the body mass index which has gained importance as a measurement of fat. Formula to estimate the body fat or the BMI is as follows- weight in kilogram divided by height in meters squared.

• BMI values < than 18.5 is considered underweight
• BMI values from 18.5-24.5 is considered normal
• BMI values from 25-30 is considered overweight
• BMI values > than 30 or more is considered OBESE
• BMI values > than 40 is considered extreme obesity

Obesity is harmful not only to the heart but to the entire body. Losing weight or fat improves one’s health, reduces the risk factors like elevated levels of cholesterol, triglycerides, improves your energy levels and lowers the risk of developing diabetes and cardiovascular heart diseases. Some of the common causes of obesity are emotional stress leading to overeating, glandular malfunction, lack of activity and exercise (sedentary lifestyle) and boredom.

Obesity causes the following-

1. Raised serum cholesterol and triglyceride levels
2. Reduces the HDL or the good cholesterol levels
3. Increases blood pressure
4. Impaired glucose tolerance thus increasing the risk of onset of diabetes
5. Increases risk of developing degenerative diseases like arthritis
6. Is also a major cause of gall stone formation
7. Causes a condition called Atherosclerosis

Prevention and treatment of obesity should be aimed at doubling the efforts to control or lose weight. Treatment depends on its severity and the presence of predisposing conditions like hypertension and diabetes.

Dietary and lifestyle recommendations

1. Eat a wide variety of wholesome foods consisting of complex carbohydrates like whole grains, pulses, brown rice, proteins like tofu, lentils, egg whites, chicken or fish for non vegetarians, plenty of vegetables and fruits.
2. Do not use white flour and its products like cookies, biscuits, white bread, pasta, white rice, pastries, processed foods, salt, sugar, pies and cakes.
3. Use extra fiber daily in the form of pysillium Or esabgol. Have 1 tbsp of this in a glass of water before a meal.
4. Eat a smaller quantity of food and chew slowly.
5. Avoid animal fat (butter, cream, full fat milk, rich dressings, fried snacks of foods. But do not eliminate good fats like olive oil, nuts. Use vegetable oil for cooking and avoid saturated fats and shortenings.
6. Drink plenty of water and other liquids like herbal or green teas, fresh vegetable juices. These are non fattening fillers. Fresh vegetable juices help to increase intake of antioxidants and will help liver function.
7. Eat plenty of fresh fruits, raw vegetables and low calorie veggies like spinach, cabbage, cauliflower, French beans, cucumbers, green peppers, celery, broccoli, tomato, onions, turnips, pumpkins and gourd vegetables.
8. Consume healthy snacks and make lunch your main meal. It is better to eat light at dinner.
9. Be active. Exercise and a controlled diet are the best ways to manage your weight. Regular brisk walks, swimming, stretching, aerobics, calisthenics, yoga, pranayam and meditation will go long way to help get rid of the excess fat or weight and will promote good muscle tone.
10. A teaspoonful of powdered seeds like flax, sesame, pumpkin or sunflower seeds is recommended as they provide essential fatty acids, minerals and phyto-estrogens.

Use of nutrient dense foods like aloe vera, spirulina, wheat germ, cold pressed oils like virgin olive oil, garlic, freshly sprouted alfalfa and wheat grass are highly recommended to support the blood vessels and in reducing cardiovascular diseases.