That extra weight you’re carrying around your waist could put you at an increased risk for heart attack.
Maintaining a healthy weight benefits your overall health, not just your heart. But there’s something about belly fat — specifically visceral fat — that can increase your risk for heart disease.
“Fat stored around your belly is of particular concern because it often includes an increase in visceral fat, which is the type of fat that encases your organs,” said Paul Ruzumna, MD, a cardiologist with Endeavor Health. “This type of fat has been linked to increased risk for heart disease, diabetes, breathing problems, high blood pressure and abnormal cholesterol.”
How can you tell if you are carrying too much belly fat? Start by measuring your waistline at navel level with a measuring tape. For women, a measurement greater than 35 inches indicates an unhealthy amount of belly fat; for men, a circumference over 40 inches.
Body shape can indicate heart disease risk as well. People with an “apple” body shape, with weight carried around the middle, face a higher risk than those with a “pear” shape, with weight carried in hips and thighs.
The good news is you can lose belly fat by making some simple changes:
- Eat a healthy diet. Load up on vegetables, fruits and whole grain and opt for lean protein such as lean meats or fish. Be sure to include healthy snacks throughout your day to help curb cravings.
- Cut back on, or eliminate, sugary drinks. Replace that sugary soda with water or a flavored water and cut back on the sugar in your coffee.
- Keep portion sizes in check. At home, use measuring cups and a food scale to make sure the serving size is a single serving. In restaurants, share a meal or ask for a take-out container before you begin eating — and place a portion of your meal in it immediately (leftovers for the next day and you remove the temptation to finish off that large meal in one sitting).
- Exercise. The American Heart Association recommends 150 minutes of moderate-intensity physical activity per week, or 30 minutes of exercise, five days a week.
- Keep track of what you eat. If it goes in your mouth, write it down. This will help you see what you are eating and when, so you can make changes. Carry a small notebook with you to log your eating habits or use one of the many health-related apps available for most smart phones.
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