Why obesity messes up your hunger hormones: A cardiologist explains

How obesity damages the heart

Fat, especially the deep fat that surrounds internal organs or what we call abdominal obesity, releases harmful substances that inflame blood vessels and disrupt normal heart function. This cascade leads to high blood pressure, which is the biggest cause of heart attacks, strokes and kidney failure. It leads to cholesterol imbalance, raising low-density lipoprotein (LDL or “bad” cholesterol) and lowering high-density lipoprotein (HDL or “good”cholesterol) leading to blockages in the heart arteries. Abdominal obesity leads to insulin resistance, which leads to diabetes and doubles heart disease risk. Obesity leads to enlargement of the heart, weakening its ability to pump blood efficiently.

What Indians get wrong with their meals

India’s obesity crisis is related to our dietary habits and lack of exercise: a byproduct of worsening lifestyle and habits of the last 15-20 years. Our traditional cooking practices use more oil than necessary, significantly increasing calorie intake and unhealthy fats. Reheated oil and trans fats — commonly found in fast foods and many packaged items — can be particularly harmful for heart health. We are dependent on refined carbs: White rice, maida-based breads and sweets spike blood sugar and promote fat storage. Indians eat four times the recommended levels of salt per day. Pickles, papads and processed snacks are high in salt and cause high BP. Our beverages are sugar-laden: Chai with extra sugar, colas and packaged juices silently add calories.

Then there is the street food culture and snacking on deep-fried samosas, pakoras and jalebis, all of which wreak havoc on arteries as these are the worst form of fats (repeatedly fried oil). Even home-cooked meals can be unhealthy if portion sizes are ignored or if frying dominates cooking methods. The Indian Council of Medical Research (ICMR) has warned that over 50 per cent of Indians consume too much of salt, sugar and bad fats.

The role of hunger hormones

Obesity isn’t just about willpower — it’s about biology. Hunger and satiety are regulated by hormones. Leptin, produced by fat cells, signals fullness. In obesity, the body becomes resistant to leptin, so the brain doesn’t register satiety. Ghrelin, known as the “hunger hormone,” rises before meals and falls after eating. In obese people, ghrelin regulation is disrupted, leading to constant hunger. Beyond blood sugar control, insulin also influences appetite. Insulin resistance in obesity worsens cravings and fat storage. This hormonal imbalance traps individuals in a cycle of overeating and weight gain, making lifestyle changes harder.

How to be heart smart?

Eat balanced meals. Prioritise whole grains, vegetables and lean proteins. Control portions by using smaller plates and avoid second helpings. Move daily, aim for 30 minutes of brisk walking or activity. Manage stress by practising yoga, meditation or deep breathing. Cut back on fried snacks, sugary drinks and processed items. Our fitness goals and optimal weight are our own responsibility. The time to act is now.