Michael Phelps once said, "The problem with heart disease is that the first symptom is often fatal." Let's take that seriously because a happy heart leads to a happy life! Maintaining an ideal weight isn't just about looking good. Learning how to maintain an ideal weight for a healthy life is the ultimate life hack one needs. Understanding how weight affects the heart is crucial for overall heart health. If your BMI is above 30, you're considered obese, increasing the risk of heart issues like high cholesterol, high blood pressure, coronary artery disease, and more. Being underweight is also a concern, as it can lead to nutritional deficiencies, muscle wasting, and hormonal imbalances, posing risks to heart health.
Therefore, prioritising a healthy lifestyle and maintaining an ideal weight are essential for reducing the risk of heart problems.
Determining whether you are overweight involves assessing your body weight, height, and overall health. Here are some common methods:
1. Body Mass Index (BMI): BMI is a widely used measure that calculates your body weight relative to your height. You can use online BMI calculators or formulas to determine your BMI. Generally, a BMI below 18.5 is categorised as underweight, between 18.5 and 24.9 is considered normal, 25 to 29.9 is overweight, and 30 or higher is classified as obese.
2. Waist-to-Hip Ratio (WHR): Measuring the circumference of your waist and hips and calculating the ratio can provide insights into your body fat distribution. A higher WHR may indicate a higher risk of certain health conditions, including cardiovascular issues.
3. Waist-to-Height Ratio (WHtR): Similar to WHR, this ratio focuses on the waist in relation to height. A WHtR of 0.5 or higher is often considered a potential risk for health issues.
4. Body Fat Percentage: Measuring body fat percentage directly using various methods, including callipers, bioelectrical impedance scales, or dual-energy X-ray absorptiometry (DEXA) scans. Elevated body fat percentage may suggest excess weight.
5. Consultation with Healthcare Professionals: Seek advice from cardiology experts in Mumbai who can assess your overall health, consider factors like muscle mass, and provide personalised guidance based on your circumstances.
It might look like a herculean task, but if you break down the steps, you’ll be a few steps closer to your goal. Let us understand how you can maintain a healthy weight and prevent heart disease.
1. Eat Better and Manage Your Portions: Maintain a healthy, balanced diet by choosing nutrient-rich foods like fruits, vegetables, and lean proteins. Be mindful of portion sizes, using smaller plates to help control intake. Opt for low-calorie options and limit high-calorie, high-sodium foods. Understand serving sizes, and consider using measuring tools until comfortable with estimation. Keeping track of servings contributes to a heart-healthy lifestyle.
2. Stay Active: Incorporate regular physical activity into your routine to promote overall well-being. Strive for 150 minutes of moderate-intensity exercise or 75 minutes of vigorous activity each week, like brisk walking, jogging, or engaging in vigorous workouts. Staying active is essential for maintaining a healthy lifestyle.
3. Get Enough Sleep: Prioritise adequate sleep for optimal health. Aim for 7–9 hours of sleep per night, as this is the recommended duration for most adults. A consistent sleep routine contributes to overall well-being and supports various physical and mental health aspects.
4. Quit Smoking and Drinking: Stop smoking and limit alcohol intake to safeguard your health. Experts universally recommend quitting smoking to prevent a multitude of health issues. Additionally, moderating alcohol consumption is advised for overall well-being. Embracing a smoke-free and mindful approach to drinking contributes significantly to maintaining a healthier lifestyle.
5. Keep Track of Your Blood Sugar: Monitor your blood sugar levels by keeping track of your haemoglobin A1c. This proactive approach lets you stay vigilant and maintain optimal control over your blood sugar levels. Regular tracking is essential for managing and promoting overall health.
6. Manage Stress: It is pivotal to manage stress if you are planning on beginning your weight management journey. Stress can impact eating habits and hinder progress. Prioritise stress reduction through meditation, yoga, or deep breathing exercises to foster a positive and sustainable approach to achieving and maintaining a healthy weight.
7. Plan Meals Ahead: Planning meals gives you a better start to the day. This proactive approach ensures a better start, fostering healthier food choices and contributing to a well-organised and nourishing dietary routine. Incorporating meal planning sets the stage for successful and mindful eating habits.
8. Take Help from Support Groups: Join support groups to get motivated. These communities provide valuable encouragement, shared experiences, and practical tips, creating a supportive environment that can enhance your commitment to health and weight management.
Read Also:
https://www.bjhospitals.com/blog/heartsmart-living-practical-tips-for-a-healthy-heart
For a heart-healthy lifestyle, deliberate choices that help manage your weight are required. Small, consistent modifications to your daily routine can yield lasting improvements in heart health. By following a well-balanced diet, staying physically active, and managing weight, you can markedly diminish the risk of heart disease. Make the health of your heart a top priority with effective consultations with the top cardiologists, and it will repay you with a lifetime of energy and overall well-being.
Please book your appointment with us to get the best consultations in Navi Mumbai. We can help you manage your diabetes and monitor your heart health effectively.
