Obesity is a chronic condition that needs to be treated and managed. It can affect many areas of your health, including your blood vessels. 

Obesity is defined as having excess body fat. There are two different measures your healthcare provider may use to diagnose obesity: 

  • Body Mass Index (BMI): BMI is calculated using your weight and height. A BMI of 30 or higher is considered “obese.” While it’s a quick tool, it doesn't measure body fat directly or account for body fat distribution, muscle or bone density. 
  • Body Roundness Index (BRI): BRI is a newer and more accurate tool that estimates your body fat distribution. It measures your height, weight, and waist and hip circumference. It uses that calculation to assess your health risks associated with obesity. 

If you think you have obesity or have been diagnosed, we strongly encourage you to start a conversation with your primary care provider and vascular surgeon (if you have one) to develop a treatment plan. You are not in this alone! 

How Obesity Affects Your Vascular Health 

Obesity significantly impacts vascular health in several ways: 

  • Atherosclerosis: Excess weight, especially around the abdomen, can lead to the buildup of fatty materials in the arteries, known as atherosclerosis. This narrows the arteries and restricts blood flow, increasing the risk of heart disease, stroke and amputation.  
  • Inflammation and Insulin Resistance: Higher levels of body fat, particularly abdominal fat, can raise inflammation levels and increase insulin resistance. Both of these factors contribute to the development of diabetes which is the precursor for many serious vascular diseases because of the injuries high blood sugar can cause to the inner lining of blood vessels.  
  • High Blood Pressure: Obesity is a major risk factor for hypertension (high blood pressure). The extra fat tissue in the body needs more oxygen and nutrients, which requires the heart to pump more blood. This increased workload can lead to higher blood pressure. High blood pressure is considered the “silent killer” as the increased pressure against the blood vessel wall causes damage that can lead to hardening of the arteries. 
  • Dyslipidemia: Obesity often leads to an unhealthy lipid profile, characterized by high levels of LDL (bad cholesterol) and triglycerides, and low levels of HDL (good cholesterol). This imbalance further contributes to the risk of cardiovascular diseases as fatty deposits can block blood flow.  
  • Type 2 Diabetes: Obesity is closely linked to the development of type 2 diabetes, which in turn increases the risk of vascular complications, including coronary artery disease and stroke. 

Lifestyle Changes for Managing Obesity 

Addressing obesity through lifestyle changes like a balanced diet and regular physical activity can significantly improve vascular health. 

Together with your healthcare provider(s), you can create a personalized treatment plan. Here are some strategies they may recommend:   

  • Adopt a Healthy Diet: Emphasize fruits, vegetables, whole grains, and lean proteins while limiting sodium, sweets, and red meat. 
  • Regular Physical Activity: Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, swimming, or cycling. Include strength training exercises at least twice a week to build muscle and boost metabolism. 
  • Portion Control: Use smaller plates and bowls to help control portion sizes.  
  • Stay Hydrated: Drink plenty of water throughout the day. Sometimes thirst is mistaken for hunger, leading to overeating. 
  • Monitor Your Weight: Keep track of your weight regularly to stay aware of your progress and make adjustments as needed. 
  • Limit Processed Foods: Reduce intake of processed and fast foods. 
  • Increase Fiber Intake: Eat more high-fiber foods like fruits, vegetables, whole grains, and legumes. Fiber helps you feel full longer and supports digestive health. 
  • Get Support: Consider joining a weight loss group or working with dietitian or personal trainer for personalized guidance and motivation. 
  • Manage Stress: Practice stress-reducing techniques such as meditation, yoga, or deep breathing exercises. Stress can lead to emotional eating and weight gain. 
  • Sleep Well: Aim for 7-9 hours of quality sleep per night. Poor sleep can disrupt hormones that regulate hunger and appetite2. 

Healthy Eating Recommendations 

What does a Healthy Blood Vessels, Healthy Lives diet look like? Support your vascular health with a diet that focuses on nutrient-rich foods, such as: 

  • Fruits and Vegetables 
    • Leafy Greens: Spinach, kale, and other leafy greens are high in nitrates, which help improve blood flow and reduce blood pressure. 
    • Berries: Blueberries, strawberries, and raspberries are rich in antioxidants and can help reduce inflammation and improve heart health. 
  • Healthy Fats
    • Olive Oil: A staple of the Mediterranean diet, olive oil is rich in monounsaturated fats and antioxidants that support heart health. 
    • Avocados: High in healthy fats and potassium, avocados can help lower blood pressure and improve vascular function. 
  • Whole Grains
    • Oats: Oats are high in soluble fiber, which can help lower cholesterol levels. 
    • Barley: Another great source of fiber, barley can help reduce cholesterol and improve heart health. 
  • Lean Proteins
    • Fish: Fatty fish, like salmon, mackerel, and sardines, are rich in omega-3 fatty acids, which can reduce inflammation and improve vascular health. 
    • Legumes: Beans, lentils, and chickpeas are excellent sources of plant-based protein and fiber. 
  • Nuts and Seeds
    • Walnuts: High in omega-3 fatty acids and antioxidants, walnuts can help improve blood vessel function. 
    • Flaxseeds: Rich in fiber and omega-3s, flaxseeds can help reduce cholesterol and improve heart health.