Heart disease is often perceived as affecting both men and women equally. However, recent data from the Postgraduate Institute of Medical Education and Research (PGIMER) highlights that women, especially those dealing with obesity are more susceptible to its risk factors and tend to experience worse outcomes compared to men.
According to experts from PGIMER, around 13-15% of women with cardiovascular diseases (CVD) in the past three years were under 50 years old, and a whopping 44% of women with CVD were obese, and only 1% had a sufficient intake of fruits and vegetables daily.
What’s more concerning is that despite this, healthcare professionals are not adequately advising women on crucial lifestyle changes. According to the Centres for Disease Control and Prevention, cardiovascular diseases are particularly risky for individuals with obesity, sedentary lifestyles, and poor diets.
Mitigating Heart Disease Risk for Obese Women
While obesity may be a significant risk factor for heart disease, especially in women, with proactive steps and lifestyle changes, obese women can effectively mitigate this risk and improve their heart health. Here are some practical strategies and tips provided by a study published in MDPI’s Healthcare to help obese women reduce their risk of heart disease:
Understand Your Risk Factors
Obese women need to understand their risk factors for heart disease. Factors such as high blood pressure, high cholesterol levels, diabetes, and a family history of heart disease can significantly increase the risk. Consultation with a healthcare professional can provide personalised insights and guidance.
Focus on Weight Management
While achieving and maintaining a healthy weight is crucial, even modest weight loss can have a positive impact on heart health. A combination of regular physical activity and a balanced, calorie-controlled diet is key to weight management. Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, swimming, or cycling.
Choose Heart-Healthy Foods
Incorporate a variety of heart-healthy foods into your diet, including fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit intake of saturated and trans fats, sodium, and added sugars. Opt for nutrient-dense foods that provide essential vitamins, minerals, and antioxidants.
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Monitor Blood Pressure and Cholesterol
Regular monitoring of blood pressure and cholesterol levels is crucial for heart health management. Follow your healthcare provider's recommendations for monitoring intervals and take prescribed medications as directed. Lifestyle modifications, such as dietary changes and physical activity, can also help control these risk factors.
Manage Diabetes Effectively
Obese women with diabetes should focus on managing their blood sugar levels through medication, diet, and lifestyle modifications. Consistent monitoring of blood glucose levels, adherence to prescribed medications, and maintaining a healthy diet can help prevent complications related to diabetes and heart disease.
Quit Smoking and Limit Alcohol Intake
Smoking is a significant risk factor for heart disease, so quitting smoking is essential for heart health. Additionally, limit alcohol intake to moderate levels, as excessive alcohol consumption can contribute to heart-related issues.
Prioritise Stress Management and Mental Well-Being
Chronic stress and poor mental health can impact heart health. Engage in stress-reducing activities such as meditation, yoga, deep breathing exercises, or hobbies that promote relaxation. Seek support from mental health professionals if needed to address stress, anxiety, or depression.
Stay Compliant with Medications and Follow-up Appointments
If prescribed medications for heart disease or related conditions, ensure compliance with the medication regimen. Attend regular follow-up appointments with healthcare providers to monitor progress, adjust treatment plans as needed, and address any concerns or questions.
Obese women can take proactive steps to mitigate the risk of heart disease by focusing on weight management, adopting a heart-healthy diet, managing risk factors like blood pressure and cholesterol, quitting smoking, managing diabetes effectively, prioritising mental well-being, and staying compliant with medications and follow-up care. By making these lifestyle changes and seeking professional guidance, obese women can improve their heart health and overall well-being.