Visceral fat is a type of body fat stored deep within the abdominal cavity, surrounding organs such as the stomach, liver, and intestines. This is distinct from subcutaneous fat, which is the fat you can pinch just beneath your skin. While some visceral fat is normal and helps protect organs, an excessive amount has significant implications for overall health. It is often referred to as “active fat” because it influences how the body functions.
How Visceral Fat Harms Heart Health
Visceral fat is metabolically active, releasing substances that harm the cardiovascular system. It secretes inflammatory chemicals, known as adipokines and cytokines, including interleukin-6 (IL-6) and tumor necrosis factor-alpha (TNF-alpha). These substances enter the portal vein, which directly carries blood to the liver, leading to systemic inflammation.
The chronic inflammation promoted by visceral fat is linked to cardiovascular issues. It plays a role in the development of insulin resistance, where the body’s cells become less responsive to insulin, leading to higher blood sugar levels and an increased risk of type 2 diabetes. This resistance can also activate the renin-angiotensin-aldosterone system and sympathetic nervous system, contributing to hypertension.
Visceral fat also contributes to dyslipidemia, an unhealthy balance of fats in the blood, characterized by elevated triglycerides and lower levels of high-density lipoprotein (HDL) cholesterol. The release of free fatty acids from visceral fat into circulation can also impair glucose uptake in muscles and lead to hepatic insulin resistance, worsening metabolic health. These combined effects accelerate atherosclerosis, the hardening and narrowing of arteries due to plaque buildup, which increases the likelihood of coronary artery disease, heart attack, and stroke.
Recognizing High Visceral Fat Levels
Visceral fat levels can be determined through several methods, from simple measurements to advanced imaging. A straightforward indicator is waist circumference. For women, a measurement of 35 inches or more suggests an increased risk of health problems, while for men, the threshold is 40 inches or more. To measure accurately, stand and place a tape measure around your bare stomach, just above your hipbone, ensuring it’s snug but not pressing into the skin.
Another useful indicator is the waist-to-hip ratio, calculated by dividing your waist size by your hip size. A ratio higher than 0.85 in women and 0.90 in men can indicate abdominal obesity. While Body Mass Index (BMI) is a common tool for general weight classification based on height and weight, it does not differentiate between subcutaneous and visceral fat. A high BMI doesn’t automatically mean high visceral fat, as it doesn’t account for fat distribution.
For more precise assessment, advanced imaging techniques like computed tomography (CT) scans or magnetic resonance imaging (MRI) are considered the most accurate. These methods provide detailed internal images, allowing for exact measurement of visceral fat. However, they are typically expensive, involve radiation exposure in the case of CT scans, and are generally reserved for clinical or research settings rather than routine monitoring.
Reducing Visceral Fat for a Healthier Heart
Reducing visceral fat involves adopting lifestyle changes that directly benefit heart health. Dietary adjustments play a significant role, emphasizing a balanced intake rich in whole foods, fiber, lean protein, and healthy fats. Limiting refined carbohydrates, sugary drinks, and unhealthy trans fats is also advised, as these can contribute to visceral fat accumulation.
Regular physical activity is also impactful, combining both aerobic exercise and strength training. Activities like brisk walking, cycling, or swimming, performed for at least 150 minutes per week, help burn visceral fat. Strength training also contributes by preserving and building muscle mass, which supports fat loss.
Managing stress is another important aspect, as chronic stress can elevate cortisol levels, a hormone linked to increased visceral fat storage. Techniques such as mindfulness, meditation, or yoga can help lower stress levels. Obtaining adequate sleep, typically at least seven hours per night, supports hormonal balance and can help prevent the accumulation of visceral fat. Consulting healthcare professionals for personalized advice and monitoring can provide tailored strategies to reduce visceral fat and improve cardiovascular well-being.