Heart disease is one of the leading causes of death in the world. Factors such as high blood pressure, high cholesterol, smoking, and diabetes play a significant role in the development of heart disease.

However, recent studies have indicated that the fat surrounding the heart can also be a warning sign of heart disease.

What is Pericardial Fat?

The pericardial fat is a small quantity of fatty tissue that covers the heart. This fat is different from the fat stored under the skin and around the belly.

In fact, scientists explain that pericardial fat is an “organ” as it has specific duties in the body. One of its most important roles is to protect the heart from friction during movement. However, an excess amount of pericardial fat can trigger inflammation and other adverse health outcomes.

Why is Pericardial Fat Dangerous?

Studies have found that people with excess pericardial fat are more prone to heart disease, even when other factors like BMI, smoking, and cholesterol are under control.

Additionally, an excess of pericardial fat increases the risk of high blood pressure, coronary blockage, and heart attacks. A study conducted by the National Heart, Lung, and Blood Institute showed that pericardial fat produces a protein called adiponectin.

This protein is responsible for inducing inflammation and insulin resistance, both major factors in the development of heart disease.

What Causes Pericardial Fat?

The accumulation of pericardial fat is related to certain lifestyle habits. Below are factors that increase the accumulation of pericardial fat:.

1. Sedentary lifestyle

Sitting for long periods of time increases the accumulation of pericardial fat over time. If you have a sedentary job, it’s essential to get up and move around throughout the day.

2. Poor diet

A diet high in sugar, fats, and calories can trigger pericardial fat accumulation. A diet rich in fresh fruits and vegetables, lean proteins, and whole grains are crucial for heart health.

3. Stress

Chronic stress and anxiety can cause an increase in cortisol, a hormone that has been linked to an increase in pericardial fat accumulation.

4. Sleep Apnea

Studies have shown that people with sleep apnea are more prone to accumulating pericardial fat. Sleep apnea is a condition where people stop breathing for short periods during sleep.

How to Reduce Pericardial Fat?

If you have excess pericardial fat, there are several lifestyle changes you can make to reduce it.

1. Exercise

Regular exercise is essential to reduce pericardial fat. Aerobic exercise such as running, swimming, and dancing can help reduce body fat, including pericardial fat.

2. Healthy Diet

A healthy diet is crucial for reducing pericardial fat accumulation. A diet rich in fruits, vegetables, lean proteins and whole grains reduces inflammation and improve heart health.

3. Manage Stress

Meditation, mindfulness, and yoga can help reduce cortisol levels and manage stress, which can decrease pericardial fat accumulation.

4. Get more Sleep

Sleep is crucial for overall health, and studies have shown that a lack of sleep can trigger a hormone called ghrelin that increases appetite and causes weight gain. A minimum of 7 hours of sleep per night can decrease pericardial fat accumulation.

: Conclusion

Pericardial fat is a newly recognized risk factor for heart disease. An increase in pericardial fat is associated with inflammation, insulin resistance, coronary blockages, and heart attacks.

Reducing pericardial fat accumulation requires an active lifestyle, stress management, and a healthy diet. It’s essential to take care of our hearts by making significant lifestyle changes and reducing the accumulation of pericardial fat.