Belly fat is more than just an unsightly inconvenience; it is a serious health risk.

In fact, visceral fat, which is the deep abdominal fat that surrounds your organs, is more dangerous than subcutaneous fat, which is the fat that lies just under your skin. Belly fat, especially visceral fat, is linked to numerous health problems including heart disease. Heart disease is the leading cause of death worldwide, and having belly fat increases your risk of developing heart disease.

What is Belly Fat?

Belly fat, also known as abdominal or visceral fat, is a kind of fat that accumulates in and around your abdominal organs. This kind of fat is different from subcutaneous fat, which is the type of fat that lies just under your skin.

Belly fat is composed of visceral fat, which can be found deep within the abdominal cavity, and subcutaneous fat, which is just beneath the skin.

How to Measure Belly Fat?

There are different ways to measure belly fat. One way is to measure the waist circumference. The World Health Organization defines abdominal obesity as a waist circumference of over 37 inches in men or over 31 inches in women.

Another way is to measure the waist-to-hip ratio. A healthy waist-to-hip ratio is 0.9 or less for men and 0.85 or less for women.

Why Belly Fat Increases Heart Disease Risk?

Belly fat, especially visceral fat, secretes toxic substances called cytokines that can interfere with how your body’s cells respond to insulin.

This can lead to insulin resistance, which is a major risk factor for metabolic syndrome, a group of conditions that includes high blood pressure, high blood sugar, and abnormal cholesterol levels. Metabolic syndrome can increase your risk of developing heart disease, stroke, and type 2 diabetes.

Belly Fat Increases Blood Pressure

Carrying excess belly fat can also increase blood pressure, which is a major risk factor for heart disease. Fat cells produce hormones and cytokines that can affect how your blood vessels function, leading to higher blood pressure.

In addition, excess belly fat can impair the ability of your kidneys to regulate sodium in your body, which can also increase blood pressure.

Belly Fat Increases Cholesterol Levels

Having too much belly fat can also lead to an increase in cholesterol levels, especially triglycerides. Triglycerides are a type of fat found in your blood that your body uses for energy.

However, high levels of triglycerides can increase your risk of developing heart disease. Belly fat can also lower your levels of high-density lipoprotein (HDL) cholesterol, which is the “good” cholesterol that helps remove other types of cholesterol from your bloodstream.

Belly Fat Can Increase Inflammation

Belly fat is also associated with chronic low-level inflammation, which is a major contributor to heart disease. Inflammation can damage your blood vessels, increase blood pressure, and promote the formation of blood clots.

Chronic inflammation can also impair your body’s ability to fight infections and increase your risk of developing other chronic diseases, such as cancer and arthritis.

How to Lose Belly Fat?

If you want to reduce your belly fat, a healthy diet and regular exercise are the best ways to go. Eating a diet that is high in fiber and low in sugar and refined carbohydrates can help you lose weight and reduce your belly fat.

You should also aim to get at least 30 minutes of moderate exercise, such as brisk walking or cycling, most days of the week. Resistance training, such as weight lifting or bodyweight exercises, can also help you lose belly fat and build muscle mass.

The Bottom Line

Belly fat, especially visceral fat, is a serious health risk that can increase your risk of developing heart disease. By eating a healthy diet and engaging in regular exercise, you can reduce your belly fat and improve your overall health.

If you are concerned about your belly fat or want to learn more about how to reduce your risk of developing heart disease, talk to your healthcare provider.