Obesity is a very prevalent cardiovascular risk factor these days. The link between being overweight and heart disease is quite a complex one, because it is, in turn, linked to another set of added factors such as hypertension, high cholesterol and type 2 diabetes.

What are the risks of obesity to our health?

• The heart has to work harder and this increase blood pressure.
• Hypercholesterolaemia and high triglycerides. It increases the formation of atheromatous plaque.
• Cardiac problems. In relation to the above two points: coronary diseases, stroke, heart failure, arrhythmia and atrial fibrillation.
• Diabetes Mellitus. The excessive fat stored in the internal organs leads to insulin resistance, which causes blood sugar levels to rise.
• Bone and joint problems. The skeleton needs to support more weight.
• Sleep apnea.
• Liver problems and a higher risk of gallstones.

To determine whether a person’s obesity represents a significant risk to their health, several types of measurement are used.

1. Body mass index, which is calculated based on the person’s weight and height.
   BMI = weight (kilos) / height (in centimetres) squared.
   A BMI of more than 25 is considered overweight. Low risk obesity is greater than 30. Average risk obesity if over 34 and high risk is above 40.
2. Waist measurement. The risk of diabetes and cardiovascular risk are closely related to having a waist measurement of over 90 cm in women and 100 cm in men.

People’s lifestyles should also be taken into account, whether or not they smoke, their diet, whether they have a sedentary job or whether or not they get physical exercise.

How can we control our weight to eliminate this risk factor for our hearts?

• Stay active. Do some kind of physical activity at least three times a week.
• Watch your diet. Eat more fresh produce, fruits and vegetables, low fat dairy, whole cereals and pulses, lean meat and oily fish.
• Drink plenty of water. Two litres every day. It will help you to eliminate toxins and improve the internal functioning of your body.
• Eat five meals a day. Have a light snack mid-morning and mid-afternoon.
• Never skip breakfast. It provides you with energy and wakes up the metabolism.
• Bake, steam and grill your food. Only eat fried and battered food very occasionally.
• Have regular blood tests to check that your cholesterol, triglycerides, uric acid and sugar levels are normal. This will enable you to take action and prevent future problems. Keep an eye on your blood pressure.

Ask your doctor for advice if you have any doubts or questions. Your heart will thank you for it.

This post is also available in: Spanish