The Worst Kind of Fat
By Editorial Staff
When it comes to heart health, it’s not just how much fat you have – it’s where your body stores it. A major study reveals that fat deep in the abdomen and around internal organs – called visceral fat – may speed up cardiovascular aging, while fat stored in the hips and thighs could actually help protect the heart.
The research shows that not all fat is created equal, and for your heart, some types may be far more harmful than others.
Researchers analyzed data from over 21,000 adults, using MRI scans to examine fat distribution and heart and blood vessel health.
They estimated “cardiovascular age” based on heart structure and function, comparing it with actual age to see if the heart was aging faster or slower than expected.
Major Findings
- Visceral and liver fat are harmful for heart aging. More fat around organs and in the liver was linked to a cardiovascular system that appeared “older” than the person’s actual age.
- BMI alone is less predictive than fat distribution. Two people with the same body-mass index could have very different heart health risks depending on where fat is stored.
- Genetic evidence suggests some causal links. Lower-body fat may help protect against accelerated cardiovascular aging.
This study highlights that where fat accumulates may be as important – or more important – than how much you carry. Visceral fat, deep in the abdomen, is the “worst kind” for heart health, compared to fat around the hips and thighs, which may be less harmful or even beneficial.
Takeaway Tips
- Target visceral fat: Focus on diet, regular physical activity, and stress management to reduce abdominal fat.
- Build lower-body strength: Exercises that preserve or enhance gluteal and leg muscle/fat distribution can support heart health.
- Monitor body composition, not just weight: Two people with the same BMI may have very different risks depending on fat distribution.
- Start early: Cardiovascular aging accumulates over decades, so early intervention is key.
- Women, consider menopause: Hormonal changes can shift fat patterns and alter heart risk profiles.
Not all fat is equal for your heart. Visceral fat (deep belly and organ fat) can accelerate cardiovascular aging, while fat in the hips and thighs may offer some protection. Understanding your fat distribution can help you make targeted choices for long-term heart health. Talk to your doctor for more information.
