In a recent discussion with Dr. Anjan Siotia, Director of Cardiology at BM Birla Heart Hospital, he sheds light on the growing health concern among individuals with normal BMI but excessive internal fat, commonly referred to as the thin-fat paradox or normal weight obesity. Dr. Siotia emphasizes that even individuals with a normal body weight are not immune to heart diseases, as they can still have dangerous internal fat deposits around vital organs like the heart, liver, and intestines. This can lead to an increased risk of heart-related issues, diabetes, and other cardiometabolic conditions.
Key Insights on Thin-Fat Paradox
People with normal BMI, often perceiving themselves as healthy, may indulge in unhealthy food consumption, which contributes to the accumulation of visceral fat. This internal fat is particularly harmful because it secretes toxic substances such as chemicals and hormones that negatively affect heart health. Dr. Siotia stresses the importance of understanding that being thin does not guarantee protection against heart diseases.
Preventive Measures for Heart Health
To combat the risks associated with normal weight obesity, early detection is crucial. Dr. Siotia recommends implementing specific lifestyle changes to maintain heart health:
1. Dietary Habits
A heart-healthy diet is essential for individuals with normal weight obesity:
- Eat more fruits, vegetables, whole grains, and healthy fats (such as avocados, olive oil, and nuts).
- Limit saturated fats and sugars to reduce visceral fat.
- Avoid trans fats completely.
- Incorporate high-fiber foods such as legumes, nuts, and whole grains to manage cholesterol levels.
2. Exercise Regularly
Physical activity plays a vital role in reducing heart disease risk:
- Regular exercise helps the body release anabolic hormones that stimulate muscle growth and prevent hormonal changes that negatively affect body composition.
- Exercise improves blood pressure and cholesterol levels, which are critical factors for heart health.
- Light exercises, such as walking or gardening, can also positively impact the heart, especially for those who find intense workouts challenging.
3. Lifestyle Modifications
Certain lifestyle factors can significantly impact heart health:
- People with central obesity (higher fat around the abdomen) are more prone to cardiovascular conditions than those with evenly distributed fat.
- Avoid a sedentary lifestyle, as it increases the risk of diabetes and hypertension, both significant risk factors for heart disease.
- Avoid smoking and limit alcohol consumption, as these contribute to health problems that affect the heart.
Conclusion
Dr. Siotia emphasizes that individuals with normal BMI but high levels of internal fat should not ignore the risks associated with heart disease. A combination of nutritious eating habits, regular physical activity, and healthy lifestyle choices—such as proper sleep—can help thin-fat individuals keep their hearts safe and healthy. Regular monitoring and managing underlying health conditions, like diabetes and hypertension, are also crucial for long-term heart health.
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