Not Overweight and Still at Risk for Heart Disease?

Maintaining a healthy weight does not mean you are free from heart disease risk. New research indicated body fat percent plays a role.

Data published in the American Journal of Cardiology online August 29th, reviewed over 1500 older adults with a normal body mass index (BMI). BMI is a measure of how your weight relates to your height. Here is a link to calculate your BMI. Researchers found one in five men and close to one in three women had unhealthy high body fat percentages. A high body fat percentage was defined as above 25 percent for men and above 35 percent for women.

The study found that women with high body fat percentages were at 57% higher risk of dying from a heart-related cause versus women with a healthy body fat. Men with excess body fat were also found to be at greater risk. Those with high levels of body fat were more likely to live with high blood pressure and metabolic syndrome. Metabolic syndrome is a combination of conditions that when they occur together they increase risk for heart disease and diabetes.

Body fat percentages are not frequently used to assess health risk. BMI is more often used due to being easy and affordable to calculate. However, it’s not necessarily the most accurate measure. More high-tech options are available for measuring body fat, such as a dual-energy x-ray absorption scan.

As you age, muscle mass decreases. This makes it all the more imperative that you take action early to prevent the muscle loss.

Protein and Muscle Building

When building muscle, protein needs can increase to between 1.4 to 1.8 grams per kilogram body weight each day. This is also equal to 15-20 percent of your daily calories. Maintaining muscle mass may only require 0.5 to 1.0 grams of protein per kilogram body weight daily.

Strength Training

Participation in strength building activities that work all major muscle groups is essential at least twice a week. Strength building activities may include lifting weights, resistance bands, push-ups, pull ups, and sit up. If you are not currently active, consult your doctor prior to beginning an exercise regime. If you’ve never lifted weights, you may benefit from a few sessions with a personal trainer to learn the right techniques.

If you are working to lower blood pressure, you can access the free ecourse “7 Natural Ways to Lower Blood Pressure” at http://lowerbloodpressurewithlisa.com.

All the best,
Lisa Nelson RD