The Dangers of Belly Fat

Overview

Prepare yourself for the possibility of having your waist measured during your next physical examination, in addition to the usual height and weight checks.

It is essential to understand that the location of excess weight on your body, particularly around the belly area, can indicate potential health risks beyond just the number on the scale.

Recent recommendations from the American Heart Association (AHA) highlight the importance of recognizing the presence of excess belly fat as a sign of potentially dangerous visceral adipose tissue accumulation along the inner belly wall.¹ Let's delve deeper into why the accumulation of belly fat is a cause for concern among health professionals.

While it is common knowledge that carrying excess fat is detrimental to your health, experts now emphasize that having excess fat around the abdomen poses greater risks compared to fat in other areas of the body.

Just like in real estate, the location of fat in your body matters significantly.

According to Harvard Health, the majority of body fat in most individuals is subcutaneous, meaning it is situated just beneath the skin layer.² The fat you can feel by gently pressing your abdomen is subcutaneous fat.

However, around ten percent of body fat, known as visceral fat, is located deeper within the abdominal cavity, surrounding vital organs like the heart, liver, and intestines. Even though it is a small portion of total body fat, visceral fat is linked to various health complications.

Impact of Visceral Fat on Heart Health

Accumulating excess visceral fat can lead to inflammation and elevated levels of blood cholesterol.

Dr. Laura den Hartigh, a research associate professor at the Diabetes Institute in the University of Washington School of Medicine, explains the implications of inflammation and high cholesterol in promoting atherosclerosis, a condition characterized by plaque buildup in artery walls that can obstruct blood flow and trigger cardiovascular events like heart attacks and strokes.

She emphasizes that visceral fat poses this risk, while subcutaneous fat does not.³

Therefore, it is not uncommon for individuals with a healthy Body Mass Index (BMI) to exhibit metabolic unhealthiness due to high levels of blood cholesterol, inflammation, and elevated blood pressure and sugar levels, all attributed to excess visceral fat around the abdomen.

Heightened Risk of Heart Attacks

Previous studies have established a direct correlation between excess abdominal fat and the likelihood of experiencing a first heart attack.⁴ Additionally, a 2020 research conducted in Sweden revealed a connection between abdominal obesity and recurrent heart attacks.⁵

Dr. Hanieh Mohammadi, the study's author, noted that patients with increasing abdominal obesity levels remained at a heightened risk of recurring heart events, despite receiving treatments that address traditional risk factors associated with abdominal obesity, such as antihypertensive and diabetes medications, and cholesterol-lowering drugs.

The key takeaway is that no amount of medication can substitute for healthy lifestyle choices like regular physical activity, a balanced diet, and weight management, if necessary.

While heart disease is a primary concern, excess belly fat is also linked to various other health issues.

Association with Dementia Risk

A study conducted at Kaiser Permanente revealed that individuals with larger waist circumferences in their 40s are more likely to develop dementia by the time they reach their 70s.⁶

The research highlighted that having a larger abdomen increased the risk of dementia irrespective of the individual's BMI status, whether they were normal weight, overweight, or obese, and regardless of existing health conditions like diabetes, stroke, and cardiovascular diseases.

Interestingly, the study did not find a similar association between dementia risk and increased fat deposits in other areas of the body, such as the thighs.

Strategies to Combat Belly Fat

Exercise is considered a top priority in reducing visceral fat accumulation. Health experts recommend a combination of aerobic activities, like brisk walking, and strength training to combat belly fat effectively.⁷

To address belly fat, adopt a well-rounded diet that facilitates reaching and maintaining a healthy weight.

Avoid foods that promote the deposition of belly fat, particularly those high in simple sugars like fructose. Instead, focus on increasing your soluble fiber intake, as it aids in combating belly fat.

Furthermore, managing stress levels is crucial, as stress can contribute to the accumulation of fat around the abdomen, particularly in women. Research indicates that elevated cortisol levels due to stress increase appetite and promote abdominal fat storage.⁸ Notably, there seems to be a feedback loop as women with larger waists tend to produce more cortisol in response to stress.⁹

In conclusion, address excess belly fat proactively, as it significantly impacts your overall quality of life.

1. https://www.ahajournals.org/doi/10.1161/CIR.0000000000000973
2. https://www.health.harvard.edu/staying-healthy/taking-aim-at-belly-fat#:~:text=In a large study of,waisted and overweight or obese
3. https://www.everydayhealth.com/heart-health/new-heart-health-guidelines-focus-on-belly-fat-not-just-body-weight/
4. https://www.healthline.com/health-news/just-five-pounds-can-raise-blood-pressure-091014
5. https://www.escardio.org/The-ESC/Press-Office/Press-releases/Belly-fat-linked-with-repeat-heart-attacks
6. American Academy of Neurology. (2008, March 27). Larger Belly In Mid-life Increases Risk Of Dementia, Study Suggests.
7. Harvard School of Public Health. "Weight training appears key to controlling belly fat." ScienceDaily. ScienceDaily, 23 December 2014.
8. https://pubmed.ncbi.nlm.nih.gov/15044359/
9. https://pubmed.ncbi.nlm.nih.gov/16353426/