No doubt you've heard it — you can be fat but healthy — as long as you're fit. Personally, I would like that to be true, but a groundbreaking new study shatters the myth…
…Heart disease is the number one killer of women, especially if you're carrying around even a few extra pounds!
It’s absolutely true. If you're a woman, you are at greater risk of dying from heart disease than a man — and exercise alone isn’t enough to prevent it.
Researchers in Boston ran one of the largest studies ever on women, obesity, and fitness. They tracked the overall health profiles of 39,000 women, with an average age of 54, over a 10 year period.
Here’s how this study group looked…
- 34% exercised regularly
- 31% were overweight
- 18% were obese
- None showed signs of heart disease,
diabetes, or cancer at the beginning
When the study completed they found that the risk of heart disease was still 54% higher for women carrying only a few extra pounds, even with regular exercise.
The women who were active but obese showed an 87% higher risk.
Now I tend to have a healthy skepticism toward the medical profession in general, but this study definitely made me think. This boomer can still be stubborn — even a little rebellious — at times about certain things, but taking unnecessary chances with my life isn’t one of them.
Okay, so now you know being 'fit and fat' isn’t a good thing and that you need to stay slim and lean to lower your risk of cardiovascular disease… what’s next?
Start by adjusting your diet — rev up your body’s natural fat-burning engine by eating lean meat, fish, fresh veggies, nuts and seeds. These healthy foods will give you energy and help you feel fuller and more satisfied.
Organic foods are a wise choice and they're widely available now, so buy them whenever possible.
A good rule of thumb is to stay away from white and beige food. Grain-based foods like bread, cereal and pasta are high in carbs, starchy and usually high in calories. Also, those carbs convert to sugar once inside your body, which tends to end up stored as that ugly fat called cellulite.
Another super way to help prevent heart disease is taking omega-3 (alpha-linoleic acid) fatty acids. These essential nutrients are found in cold-water fish, soybean, canola and flaxseed oils, and walnuts, just to name a few.
The amount you need is surprisingly low, too. Two teaspoons of healthy soybean or canola oil, a half teaspoon of flaxseed oil, or six to 10 walnut halves daily will give you the protective levels of omega-3 nutrients you need.
If you don’t enjoy eating foods rich in omega-3 fatty acids, supplements are a good alternative.
Studies have also show that the intake of omega-6 fatty acids (linoleic acid) found in vegetables helps to lower blood pressure and reduce the risk of hypertension.
Other nutrients like calcium, magnesium and phosphorus are also associated with lower blood pressure, as are dark green, leafy vegetables, and an array of macro and micronutrients.
By raising your daily intake of linoleic acid by 9 grams, it reduces systolic blood pressure (the top number) by about 1.4 points – diastolic (the bottom number) by about 1 point.
That 2% reduction may seem inconsequential, but it can reduce coronary heart disease by 4%. I think that’s significant.
Bottom line…?
Reduce your risk of heart disease and increase your chances of living to a ripe old age by simply making sure you’re getting the essential nutrients you need every day… maintaining a healthy weight… and exercising for fitness.
Also, your diet should include…
- Fresh fruits
- Veggies
- Beans
- Fewer fatty foods (junk food!)
- Lean red meat (once or twice a week)
- Oily fish
- Nuts
- Seeds
More information on essential fatty acids and healthy lifestyles…
- A guide to omega-3 and omega-6 fatty acids is offered by the Vegan Society
- LifeExtension.com
is an excellent resource for information on antiaging and health.
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SOURCES: Hannia Campos, Ph.D., senior lecturer, nutrition, Harvard School of Public Health, Boston; Jeremiah Stamler, M.D., professor emeritus, preventive medicine, Northwestern University, Chicago; July 8, 2008, Circulation, online; July 8, 2008, Hypertension, online; Al Sears, M.D., Royal Palm Beach, Florida.
