Did You Know?

Read more »

OBESITY LEAD TO CVD

When we are talking about body image and body weight, most of people will try to avoid. Feeling worry about body weight is common for most people. But, feeling worry without any actions, is worthless. Meanwhile, OBESITY has become an epidemic in our country. We can easily see obese people around us. How about you? Are your body weight is ideal or not? Let's calculate your Body Mass Index (BMI) to know either you have an ideal BMI or not.

1. Divide your body weight (kg) with your height(meter) that had been squared;   
2. Now, check by using table below to determine in which category are you in;

Classification	BMI(kg/m2)
	Principal cut-off points	Additional cut-off points
Underweight	<18.50	<18.50
Severe thinness	<16.00	<16.00
Moderate thinness	16.00 - 16.99	16.00 - 16.99
Mild thinness	17.00 - 18.49	17.00 - 18.49
Normal range	18.50 - 24.99	18.50 - 22.99
		23.00 - 24.99
Overweight	≥25.00	≥25.00
Pre-obese	25.00 - 29.99	25.00 - 27.49
		27.50 - 29.99
Obese	≥30.00	≥30.00
Obese class I	30.00 - 34.99	30.00 - 32.49
		32.50 - 34.99
Obese class II	35.00 - 39.99	35.00 - 37.49
		37.50 - 39.99
Obese class III	≥40.00	≥40.00

Source: Adapted from WHO, 1995, WHO, 2000 and WHO 2004.

*Additional cut of point is used for Asian

Are you in the range of normal BMI or not? If not, you better be careful. Obesity is not consider as a condition anymore. It is a DISEASE. It will help to increase your risk of having any metabolic syndrome and of course the CARDIOVASCULAR DISEASE. However, BMI itself does not determine exactly your fat distribution in the body. It is a method for screening. From the Framingham Study, it shows that those overweight are having 34% risk of having heart failure than the non-overweight people. While obese people had an incredible 104% risk. In addition, it is an independent risk factor!

Obesity is an overload of fat in body. High risk of getting CVD occur in those with the high intra-abdominal fat or also known as central obesity. OK, now look at your belly. How is it? Does your abdomen protrudes excessively? Hmm, get in action now if your answer is yes! Not sure? Let's check your waist circumference to determine your central obesity. Man should have less than 80cm and women should have less than 90cm. If more than 80cm and 90cm, you are having central obesity and your body is in apple-shape. 

People with high body fat will cause high blood pressure. The heart need to work more to pump the blood and having burden. Besides, the high blood pressure may cause due to the clogging of fat at the wall of blood vessels. In addition, obesity can cause left ventricular hypertrophy (LVH, or thickening of the wall of the heart's left ventricle,) for instance. Longstanding LVH can eventually lead to heart failure. 

You decide and determine for yourself the risk you want to face. Control your body weight and choose a healthy lifestyle. Get in action now! Reduce your weight and you able to reduce 5% to 10% your risk to CVD.  Want to postponed till tomorrow? Heh, your risk is INCREASING. CVD is coming near to you. You choose your life.  :)  

And this video is for those who want to start TOMORROW. Make a wise choice.

References; 

WHO

Weight Loss: Health Risks Associated With Obesity
Obesity- World Heart Federation

Read more »

4 Do's For Healthy Heart

FISH OIL

For a healthy heart, One must not simply ignore Fish Oil. According to recent major studies, if you have high cholesterol, fish oil can lower your chances of developing CVD by nearly 20%!!! For person who had Heart Attack, it can reduce the chances of heart attack again by 15 to 30%. The reason for its cardio protective properties come from its fatty acids chains of EPA and DHA. Sounds familiar? Yang selalu iklan susu bayi sebut tu la~~~ 

Fish oil can be easily obtain through the consumption of deep sea fishes such as Tuna, Cod, Salmon, Mackerel and even Sardine. Having 2 fish meals per week or through supplement is enough to achieve the needed dosage. 

EXERCISE!

Basically, any type of exercise is good for your health. However, there are some workouts that are specially effective in raising HDL (the GOOD GUY cholesterol). First, the longer your aerobic workout (duration or distance), the better the results. Remember!. Intensity doesn't matter as much.

Combination of aerobic and strength regimen can even help BURN FAT. Try a weekly program that alternates 2-3 days of walks, runs or bike ride with  2-3 days of body resistance training. (Sedentary peeps can try work up slowly with guidance of doctor, dietitian or trainer.)

Meditate

Studies have shown that by simply meditation you can improve blood pressure and narrowing of the arteries. In a recent recent, among 201 subjects with cardiovascular disease, those who learned meditation were 47% less likely than non meditators to have heart attack or stroke or die of any cause. 

Quit SMOKING

For YEARS our government has campaigned against SMOKING.Smoking accounts for about 1 in 5 deaths from CVD. Risk increases with the no. of cigarettes smoked each day.

Special tips to kick the habit includes:

• Setting date to quit
• Write down why you want to quit
• Be CONFIDENT! Always think positively and tell yourself " I am NOT a smoker"
• Get support if you need it.
• Exercise more, Chew sugarless gum and bath frequently can overcome urge of smoke.

Follow @cardio_booster

Read more »