Fitness Topics

Burn Fat for a Healthy Heart
(As appeared in the Spring, 2007 issue of Healthwise magazine.)

The number one cause of death for men and women is heart disease. It is greater in number than the next five causes of death, combined.

The good news is that most cases of heart disease are preventable. In fact, they often are a direct result of excess body fat. With 65% of the American population categorized as overweight, it’s time to examine the link between excess fat storage and heart disease.

The deadliness of fat

To assess the potential for heart disease, we need to observe our “primary risk factors” (PRFs). These are factors which predispose us to an increased chance for developing symptoms. Examples of PRFs include family history, cigarette smoking, high cholesterol levels, high blood pressure, physical inactivity, poor diet, stress, obesity, and CRP (C-reactive protein, a measure of the level of inflammation within the body).

Excess fat can be viewed as the cornerstone of all PRFs; it is intertwined with each of them, either as the cause or the effect. Unhealthful diets and the lack of physical activity are direct causes of excess fat. Stress, too, contributes to inter-abdominal fat accumulation. In turn, excess fat contributes to a host of problems, including elevated blood pressure, increased CRP levels, and heightened cholesterol levels, particularly LDL cholesterol (the bad one).

With cigarette-smoking, in addition to the multitude of health problems associated with it, endurance capabilities for cardiovascular activities are drastically reduced. While smoking may increase smokers’ metabolism, it will limit their ability to perform the very exercises that help reduce fat and strengthen the heart. Regarding family history, lifestyle choices alter genes, either positively or negatively, depending on how healthy the choices are.

In a nutshell, for a healthy heart, we need to burn excess fat!

How to keep the fat off

First, recognize what is meant by excess fat. For American culture, fatness appears normal. With two-thirds of our population over-fat, many Americans have lost sight of the true meaning of a healthy, lean body. Most people with excess fat don’t even realize they need to be leaner. Visit a local gym, or a university that offers health programs, to have your body fat measured. An average healthy range for women is 18% to 24%; for men, it is 12% to 17%. The higher ends of the ranges are generally for people over 50.

Next, be aware of your energy balance – calories in versus calories out. The idea is to burn more calories than you eat. Additionally, we need to be mindful of the quality of our calories. Minimize sodium (it causes hypertension), simple sugars (they are easily converted to fat), and saturated fats (they clog arteries). Avoid trans fats, known as partially hydrogenated oils. They are a man-made chemical that raises the bad cholesterol while diminishing the good cholesterol.

Maintaining a healthy diet is not enough to maintain a healthy heart. We each need to be active as well as follow an exercise program. Like any other muscle in the body, the heart must be challenged regularly. Inactivity will allow the heart to atrophy. Two ideal types of exercise for heart health are cardiovascular and strength training. Both exercise modalities enhance the heart’s ability to function efficiently. For best results, perform cardiovascular exercises and activities five to seven times per week, twenty minutes or more each time. Strength training should be performed two to four times per week, depending on your current fitness level.

Conclusion

The most powerful prescription for a healthy heart is to eat healthfully, be continually active, and exercise regularly. By following these steps, you will burn excess fat while, concurrently, strengthening your heart.

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