Hidden Health Threat - The Visceral Fat

If everyone has it, why is it so dangerous? Check out what makes the difference that tackles the issue that’s so treacherous!

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Visceral fat refers to fat that wraps around organs located deep in the abdominal area, such as the liver, intestines, stomach, and other internal structures.

A certain amount of visceral fat is healthy and normal, providing protection for vital organs. Often referred to as “active fat,” it influences various bodily functions. However, an excessive amount is associated with increased risks of health conditions, including diabetes, heart disease, and stroke.

This type of fat may accompany a larger visible belly, but it cannot be directly observed. Even with a flat stomach and minimal external fat, visceral fat might still be present internally. Typically, the amount of visceral fat tends to increase in proportion to overall body fat.

Precise measurement of visceral fat requires specialized, costly scanning equipment, which is not routinely ordered. A basic estimation can be made at home using a tape measure to check waist circumference.

Visceral Fat vs. Subcutaneous Fat

Subcutaneous fat
refers to fat located just beneath the skin, often found around the hips, buttocks, thighs, and abdomen. This type of fat can be pinched between the fingers.
Visceral fat
lies much deeper within the abdominal cavity, situated beneath the abdominal muscles and surrounding internal organs. Unlike subcutaneous fat, it cannot be physically pinched.

Approximately 90% of body fat in most individuals is subcutaneous, while the remaining 10% consists of deeper visceral fat.

Health Risks of Visceral Fat

Excess body fat can pose health risks, but visceral fat presents greater concerns compared to fat beneath the skin. Elevated levels of visceral fat are strongly associated with conditions such as heart disease, Alzheimer’s, cancer, type 2 diabetes, stroke, and high cholesterol.

Research indicates that visceral fat produces certain proteins that can trigger inflammation in tissues and organs while narrowing blood vessels. This may contribute to increased blood pressure and other complications.

Visceral Fat and Heart Disease
A connection has been identified between visceral fat and heart disease. One study observed that individuals with larger waist-to-hip ratios were twice as likely to develop heart disease. In otherwise healthy nonsmokers, a 2-inch increase in waist size correlated with a 10% rise in heart disease risk, though most research does not directly measure visceral fat.
Visceral Fat and Alzheimer’s Disease
A separate study highlighted a threefold increase in dementia risk, including Alzheimer’s disease, among those with higher levels of belly and visceral fat compared to those with minimal amounts.
Visceral Fat and Cancer
Links between visceral fat and certain cancers, including colorectal cancer, have been identified. One study reported that individuals with the highest levels of visceral fat were three times more likely to develop precancerous colon polyps.
Visceral Fat and Type 2 Diabetes
An association exists between higher levels of visceral fat and insulin resistance, which increases the likelihood of developing type 2 diabetes.
Visceral Fat and Stroke
Research indicates a higher probability of stroke among individuals with elevated visceral fat levels. Additionally, the risk of experiencing a stroke at a younger age has been linked to this type of fat, although the precise causes remain unclear.
Visceral Fat and High Cholesterol
Connections have been identified between visceral fat and elevated cholesterol levels, including an increase in “bad” LDL cholesterol within the bloodstream.
Visceral Fat and High Blood Pressure
Visceral fat has been directly associated with higher rates of hypertension, or high blood pressure.

Measuring Visceral Fat

Determining the exact amount and location of visceral fat typically requires advanced imaging tests, such as CT scans or MRIs, which are rarely necessary for this purpose alone. However, simpler methods can provide a general idea.

Visceral fat generally accounts for about 10% of total body fat. Estimations can be made based on total body fat percentage; higher overall body fat often correlates with increased visceral fat. While no single measure offers a complete picture of health, proven strategies to improve well-being are more beneficial than focusing on body shape or size alone.

Waist Size
Measuring waist circumference offers a rough estimate of visceral fat levels. A tape measure can be wrapped around the waist, over the belly button, while keeping the abdomen relaxed. Measurements of 35 inches or more in women and 40 inches or more in men may indicate higher visceral fat. For individuals of Asian descent, these thresholds lower to 31.5 inches for women and 35.5 inches for men. Though simple, this tool is not highly precise, especially for larger body sizes.
BMI (Body Mass Index)
Body mass index estimates weight relative to height and can be calculated using online tools. A BMI of 30 or higher generally indicates obesity for someone 5 feet 9 inches tall, potentially signaling excess visceral fat. For Asian Americans, a BMI of 23 or higher may raise concerns. However, BMI has limitations due to variations in body composition, shape, and factors such as ethnicity, sex, gender, and age. It provides a general guideline but cannot determine the exact amount of visceral or total fat.
Hip-to-Waist Ratio
By dividing waist size by hip size, this ratio can suggest the distribution of body fat. A result greater than 0.85 for women or 0.90 for men may indicate higher abdominal fat, including visceral fat. However, simpler waist measurements may serve equally well.
Body Shape
Body fat distribution offers clues. An “apple-shaped” figure, with a larger trunk and slimmer legs, often correlates with higher visceral fat and is more common in men. A “pear-shaped” figure, with larger hips and thighs, is more common in women and generally carries less health risk. Research indicates that fat stored in the upper body is linked to greater health risks, potentially explaining differences in life expectancy.
Imaging Tests
Advanced imaging, such as CT or MRI scans, remains the most precise way to measure visceral fat. These scans, often ordered for other medical reasons, can also provide detailed information about fat levels.

Reducing Visceral Fat

No specialized diets or exercises are required to address visceral fat. Following general strategies for improving fitness and overall health can effectively reduce excess visceral fat.

Stay Active
Regular physical activity supports the reduction of both visceral and subcutaneous fat. Exercise also helps maintain weight loss achieved through dietary changes. Simple activities such as walking after meals, choosing stairs over elevators, or cycling instead of driving can make a difference. Aiming for at least 30 minutes of moderate aerobic exercise daily is recommended.
Maintaining and building muscle is equally important. Resistance training, including weightlifting, push-ups, sit-ups, or yoga, supports overall health and fitness.
Eat Wisely
Certain nutrients, such as calcium and vitamin D, have been associated with lower levels of visceral fat. Leafy greens like spinach and collards, tofu, sardines, and dairy products such as yogurt, cheese, and milk are excellent sources.
Trans fats, commonly found in processed and fried foods, as well as sugary items like sodas, candies, and baked goods sweetened with fructose, have been linked to increased belly fat. Reading labels to avoid ingredients like “partially hydrogenated oils” and “high-fructose corn syrup” can help. A balanced diet emphasizing fresh fruits, vegetables, whole grains, lean proteins, and low-fat dairy is key.
Prioritize Sleep
Getting enough high-quality sleep plays a critical role in managing visceral fat levels. Insufficient or poor-quality sleep has been linked to an increased risk of accumulating this type of fat.
Manage Stress
Chronic stress raises cortisol levels, which can lead to greater storage of visceral fat. Stress-reducing practices such as yoga, meditation, or taking walks outdoors can be beneficial.
Limit Alcohol
Moderate alcohol consumption is generally acceptable, but excessive intake has been associated with increased visceral fat accumulation. Keeping alcohol consumption in check supports healthier fat distribution.

When to Consult a Doctor About Visceral Fat

Concerns about visceral fat and its potential impact on health may warrant a discussion with a healthcare provider. This can provide insight into the risk of conditions such as type 2 diabetes and other related diseases.

A doctor may evaluate overall health by checking blood pressure, heart rate, and other vital signs, and by conducting blood or urine tests to assess health markers. Recommendations regarding dietary adjustments, physical activity, or lifestyle changes may be provided as needed. However, reducing visceral fat generally involves adopting the same healthy habits that support overall well-being.

Summary

Visceral fat surrounds internal organs and cannot be seen or felt directly.
Monitoring overall body fat offers clues about its potential presence and associated risks.
Adopting consistent habits—such as eating a balanced diet, staying active, improving sleep quality, and managing stress—effectively reduces visceral fat and its related health concerns.
Consulting a healthcare provider can provide tailored advice and support when concerns arise.

Hidden Health Threat – The Visceral Fat