In people with overweight, with a deviation of only 10%, the likelihood of developing cardiovascular diseases (stroke, coronary insufficiency, heart attack, etc.) is increased several times. Excess weight, obesity contribute to increased blood cholesterol levels, the development of hypertension, diabetes. These are the most common causes of the development of diseases of the cardiovascular system.
To date, scientists have proven that overweight in itself is already one of the risk factors. And this means that a person prone to fatness, obesity more than others risks replenishing the ranks of those suffering from heart disease, even if it does not have the above-mentioned disorders in the body. Subcutaneous fat has the property of uneven distribution throughout the body, concentrating in the abdominal region. The owner of such an apple-shaped figure is at risk. In people with pear-shaped body, the distribution of fat is more even and, accordingly, the risk of heart disease is much lower.
One of the indicators of predisposition to cardiovascular diseases is the body mass index (BMI). BMI – a value that allows you to assess the degree of compliance of the mass of a person and his growth.
The body mass index is calculated by the formula
BMI = M / H * H
M – body weight in kilograms
H – growth in meters
You can use the convenient index calculation service on our website.
Calculate your personal body mass index .
According to studies conducted by doctors, it is believed that the risk of cardiovascular disease is minimal with the BMI score of 22 in women and 23 in men. At higher indexes, the likelihood of developing the disease also increases, especially if there are other risk factors (poor heredity, malnutrition, sedentary lifestyle, etc.).
Prevention of diseases of the cardiovascular system
Awareness and Commencement
For the prevention of diseases of the cardiovascular system, it is necessary to lead an active lifestyle. Regularly engage in outdoor sports, more out in the fresh air, walking can well become an alternative to the sports hall.
In the fight against excess weight, your excellent companion and assistant will be an effective diet, designed to suit your own body. To maintain health, you must adhere to a rationally balanced low-calorie diet. Try to eat more foods containing nutrients.
Antioxidants, in itamins A, C, E, zinc and selenium
Beta-carotene, which in the body is converted to vitamin A, is found in orange, red, yellow and dark green fruits and vegetables.
- Vitamin C can be found in most fruits and vegetables, tomatoes, lettuce, citrus fruits and berries.
- Vitamin E is found in vegetable oils, nuts, seeds, green vegetables.
- Nuts, seeds, fish and meat contain selenium and zinc.
- Many antioxidants are also found in tea, chocolate and red wine. However, these foods should be consumed in moderation.
- Flavonoids, these phytonutrients (nutrients contained in plant products) can be found in citrus, melon, berries, red pepper and other edible plants.
- B vitamins are most rich in liver, meat, whole grains, legumes, leafy vegetables.
- Soluble fiber. Contained in legumes, vegetables, fruits, oats.
- Fatty acids of the omega-3 group. The main source of these healthy fats is fish. They are contained in the seed of flax, as well as in some vegetable oils.
Modern nutritionists argue that for the prevention of heart disease, it is not necessary to exhaust yourself with diets with very low fat content. As studies have shown, such diets lower the level of cholesterol in the blood, but at the same time the level of harmful triglycerides for the body increases. In this regard, the most optimal can be a high-carbohydrate diet, which will bring more desired benefits for the heart and blood vessels. To choose a more suitable scenario for combating obesity, it is best to consult specialists who in turn will choose the most optimal variant of diet and exercise in your case.
Take care of yourself and be well. Always with you is your health assistant. DOCTOR.