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February 7, 2014

Fit Facts: Make a Move to Middle Management

When you consider your heart disease risk, you usually don’t think that where you carry your extra weight matters. However, if your body shape mirrors that of an apple rather than a pear, you are at greater risk.

It turns out that carrying more fat around the abdomen (an apple-shaped body), rather than the hips (a pear-shaped body), is associated with an increased risk for heart disease, high blood pressure and diabetes in both men and women.

Abdominal obesity increases the likelihood that you will develop risk factors including:

  • High levels of fat, or lipids, in the blood
  • Insulin resistance
  • Type 2 diabetes
  • High blood pressure

What’s Your Number?
Use both your waist circumference and body mass index (BMI) to see if you have too much fat around your middle. Visit americanheart.org to find your BMI score.

BMI is a measure of weight in relation to your height. If your BMI is 25 or greater, you’re at increased risk for heart disease and stroke. The higher your number, the greater your risk.

Measure your waist circumference, too. Even people with normal BMIs can have unhealthy levels of abdominal fat. If you have a visible waist, measure around the smallest part. If you don't have an obvious waist, measure around the largest part of your middle, or about one inch above your navel.

Next, measure around the widest part of your lower bottom to get your hip circumference. Divide the first number by the second to get your waist-to-hip ratio (WHR).

For women, if your WHR is 0.80 or less, you are a "pear." If your WHR is greater than 0.80, you are an "apple." For men, a WHR of greater than 0.90 means you are an apple and at increased heart risk too.

Shape Up to Decrease Risk
Steps to decrease your risk for heart disease don’t only focus on measures that trim fat from your waistline. You also must commit to a lifestyle that promotes a healthy weight and body shape.

Here are some measures to get you on the heart-healthy track:

  • Stop smoking if you smoke.
  • Stick with a diet that is low in saturated fat and cholesterol. Incorporate fish, poultry and lean cuts of meat into your eating program and limit daily intake to 6 ounces. Also, eat at least 4.5 cups of fruits and vegetables a day and reach for whole grains such as rye or wheat bread or whole-wheat spaghetti.
  • Participate in at least 30 minutes of exercise on most days of the week. Even low-to moderate-intensity activities such as walking, yard work and cleaning the house can provide health benefits if done daily. More vigorous exercise — including swimming, jogging and bicycling — can help improve the overall fitness of your heart. Be sure to check with your doctor before starting an exercise program.

Sources: abcnews.go.com; American Heart Association

 


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