Overweight or high body mass index (BMI) is often linked with cardiovascular conditions such as heart attacks and strokes and cardiometabolic disease like diabetes. However, heart health is a critical concern that transcends body weight and people with normal BMI may also exhibit high levels of body fat and be prone to major heart-related conditions.
According to Dr. Anjan Siotia, Director of Cardiology, BM Birla Heart Hospital, people with normal body weight might have potentially dangerous internal fat deposits, stored around the internal organs of the body like heart, liver and intestine, leading to a condition commonly termed as the thin-fat paradox or normal weight obesity.
“The harmful internal body fats stored deep inside the body of thin-fat individuals are the visceral fats, also known as toxic fats, which are significantly harmful to the heart health for producing more toxic substances like chemicals and hormones. The heart health of the thin-fat demographic is majorly influenced by certain factors like dietary habits, exercise, age, hormonal imbalances and lifestyle choices,” Dr. Siotia said.
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Reducing the risks of heart related issues associated with the thin-fat demographic require an early detection of normal weight obesity and implementation of certain lifestyle interventions. Dietary habits play a key role in maintaining the heart health of every individual and it is particularly important for individuals with normal weight obesity to follow a heart-healthy diet.
Dr. Siotia also said that people with normal BMI might often be of the perception that they are immune to heart diseases and indulge in unhealthy food consumptions. However, the over-consumption of saturated leads to the increase of visceral fats, which can put thin-fat individuals at risk of heart diseases.
“To effectively prevent heart conditions, individuals with normal weight obesity should have dietary plans that emphasizes fruits, vegetables, whole grains, and healthy fats, while limiting saturated fats and sugars. They should also avoid trans fat entirely and incorporate high-fiber foods such as legumes, nuts, and whole grains to help manage cholesterol levels,” he said.
Regular physical activities like exercises also play a key role in keeping the heart safe from diseases in any individual regardless of their weight. Through regular exercises the body releases anabolic hormones that stimulate muscle building. Exercising can avoid hormonal changes that negatively impact the body composition and can further reduce the risk of heart disease by improving blood pressure and cholesterol levels.
However, it is noteworthy that to maintain the heart health, exercises need not be intense; light exercises like walking and gardening can also have a positive impact on the heart.
Certain lifestyle factor like weight distribution can have a significant impact on the heart health. It has been commonly observed that people with central obesity – higher fat concentration around the abdomen – are more prone to develop cardiovascular conditions than those with higher BMI but even fat distribution. Thin-fat individuals should also avoid a sedentary lifestyle like smoking and consumption of alcohol, which can lead to various health problems like diabetes and hypertension – significant risk factors for heart disease.
“To keep the heart safe and healthy, lifestyle modifications along with appropriate management of underlying health conditions is crucial, especially for thin-fat individuals. While the thin-fat individuals, with high levels of internal fats, stay heightened risk of developing diabetes and heart disease, implementing certain preventive measures and lifestyle interventions related to it, can significantly keep their hearts safeguarded from major diseases. Along with nutritious dietary habits and regular exercises and the simplest of lifestyle choices like proper sleep,” he added.
