The most important thing is to change the habits food. A balanced diet is the key to eliminating the fat around the heart (pericardial fat) and, above all, to prevent it from continuing to accumulate. This type of fat is a visceral grass highly metabolically active, capable of producing inflammatory substances that increase the risk of Cardiovascular diseaseheart failure and other heart problems.
What is fat around the heart and why is it dangerous?
The technical term for the fat surrounding the heart is pericardial fat. It is a kind of visceral adipose tissue that is located around the heart and coronary arteries. This fat is not simply an energy “storage”: it is metabolically active and produces inflammatory cytokines and other mediators who can facilitate the coronary atherosclerosis, poor metabolic regulation, the hypertension and Insulin Resistance.
The presence of this fat has been associated with an increased risk of heart attacks, cerebrovascular accidents e heart failureFurthermore, it has been observed that the accumulation of fat in and around the heart may be related to arrhythmias such as atrial fibrillation and with a worse prognosis in people with coronary heart disease.
Although it is not always possible to know how much pericardial fat one has without imaging tests (such as CT scan o magnetic resonance), it is known to be closely related to other markers of visceral obesityand waist circumferenceabdominal fat and metabolic syndrome. Therefore, all strategies that reduce visceral fat in general also help to decrease the amount of fat around the heart.
Dietary changes to reduce pericardial fat
At the beginning, one must follow a vegetarian diet where there is plenty fruits y fresh vegetablesThis dietary pattern provides Soluble fiberantioxidants and micronutrients that help improve levels of cholesterol, reduce the inflammation and control the body weightall of these factors are related to a lower accumulation of pericardial fat.
After a while, they can be eaten boiled eggs and drink dairy productsBut in moderation. It's best to prioritize dairy products with less saturated fat and watch your portions. It's best to avoid eating industrial pastry, refined sugar y White breadbecause they promote weight gain, insulin resistance, and increased LDL cholesterol (the so-called “bad” cholesterol), which is the one that is deposited in the arteries and promotes the formation of plaque.
They should not be eaten either. nuts In excess; they can certainly be eaten, but in moderation. Although nuts contain healthy fatsThey are very high in calories, so uncontrolled consumption can make it difficult to... pérdida pesoThe key is a small amount per day within an overall balanced diet.
In addition to this initial vegetarian approach, it is very helpful to adopt a diet rich in unsaturated fats (olive oil, avocado, oily fish), whole grains y vegetablesThis type of diet helps to reduce LDL cholesterol already increase the HDL cholesterol (the “good” cholesterol), which helps to transport excess cholesterol out of the arteries.
Hydration and heart-healthy drinks
To drink During the day, a mixture can be prepared made with half a liter of water and the juice of 2 lemonsThe mixture is stored in a sealed glass bottle. Remember that the hydration It's very important, especially to drink between meals. Lemon water can help you drink more fluids and provides... Vitamin Calthough it does not "melt" heart fat on its own.
Addition lemon water can be taken two cups of hawthorn infusion a dayThe quantity of this preparation should be that of one tablespoon per cupThis infusion helps to strengthen the heart and can help reduce the heart rateHowever, its use should be moderate and, in the case of previous medical treatments or heart disease, always consulted with a health professional.
Beyond these infusions, it is essential to limit the consumption of sugary drinkssoft drinks and alcohol, as they provide many empty caloriesThey promote weight gain and worsen the metabolic profile. Maintaining hydration based primarily on waterMild infusions without sugar and, if tolerated, small amounts of coffee without excess sugar, contribute to a more favorable environment for the heart.
Hot baths, circulation and other physical care
Every day, you should take a hot water bath up to the level of the torso for 15 minutes. This helps the circulation It improves and thins the blood. After bathing, quickly rub yourself with a damp towel. These measures can offer a feeling of relaxation and well-being, slightly improve peripheral circulation and reduce the Stresswhich also influences cardiovascular health.
However, the effect of these baths on the pericardial fat It is limited if it is not accompanied by profound changes in the lifestyleNutrition and physical activity are also important. Therefore, they should be considered as a complement to general care, never as a substitute for a proper diet and exercise.
Exercise, body weight, and lifestyle
El exercise It's very important for anyone's health. Therefore, if you have fat around your heart, we recommend doing exercise every morning for 15 minutes. You can walk for 10 minutes after meals, because it helps to have a good digestion at the same time as it is eliminated body fat thanks to the activation of the metabolism.
Regular physical activity helps reduce visceral grass, improve the insulin sensitivity and fosters a better profile of cholesterolAll of this translates into a lower risk of accumulating pericardial fat. General recommendations suggest performing, whenever possible, at least 150 minutes weekly of moderate aerobic exercise (brisk walking, cycling, swimming) or 75 minutes of vigorous exercise, along with exercises of muscular strength several days a week.
Although exercise alone does not "erase" existing plaques in the arteries, it does help prevent new ones from forming and stabilize existing ones, reducing the likelihood of heart attacks and other cardiovascular events. Furthermore, it contributes to weight loss. 5 to 10% of body weight when combined with a proper diet, a percentage that already represents clear benefits for heart health.
It is also essential to avoid tobaccobecause smoke promotes inflammation, damage to arterial walls and plaque formation, and limiting the alcoholIn many cases, quitting smoking and improving diet and exercise are as important as any medication when it comes to protecting the heart.
Medical monitoring and associated risk factors
In many studies, pericardial fat has been linked to heart failure, metabolic syndrome, hypertension, d y dyslipidemiaTherefore, in addition to lifestyle changes, it is key to have regular checkups. blood pressure, the levels of Blood glucose, cholesterol and body weight.
In some people, despite leading a healthy lifestyle, an elevated risk may persist due to the genetics or other factors. In such cases, the healthcare professional may indicate medication To control blood pressure, improve cholesterol, or treat other underlying conditions. Combining healthy habits with medical treatment when necessary is the most effective strategy for protecting the heart.
Although it is not always possible to completely reduce the fat around the heart, a balanced diet, regular exercise, a healthy weight, not smoking, and good medical control significantly reduce the risk of that fat leading to serious cardiovascular disease, helping the heart to remain strong and functional for longer.