A sad fact about heart disease is that despite its increasingly high rate of occurrence, this condition is quite preventable. In many cases, all it takes is a few wise lifestyle choices to maintain the health of your heart. Despite this, MayoClinic.com reports that lifestyle choices, including those leading to excess body fat, continue as a major contributing factor. Although you should see your doctor for a clear assessment of your risk of developing heart disease as it relates to excess body fat, you can get a good indication at home using your waist measurement.
Subcutaneous vs. Abdominal Fat
Subcutaneous fat, or the type of fat that lies between your abdominal wall and skin, is what many think of when considering the term "body fat." This is not, however, the type of fat that increases your risk of developing heart disease. Harvard Health Publications, a service of Harvard Medical School, explains that visceral fat, also called abdominal or belly fat surrounding your abdominal organs, is the type that increases your risk of developing heart disease.
Effects
Visceral fat cells are biologically active. Although more research is necessary to determine the degree to which the hormones and chemicals it produces affect normal hormone balance and cell function, Harvard Health reports these substances appear to disrupt normal hormone functions, as well as secrete chemicals that promote insulin resistance and low-level chronic inflammation. In addition, its location near a vein that carries blood from your intestines to your liver makes it easy for fatty acids that visceral fat cells secrete to travel to your liver and affect blood cholesterol levels.
Determining Your Risk Level
To assess your risk level, you need a way to gauge the amount of visceral fat surrounding your abdominal organs. Calculating your body mass index can help you estimate total body fat, but does not separate subcutaneous from visceral fat. Your doctor can get an accurate representation by performing imaging tests, such as an MRI. The easiest way, however, is to measure your waist circumference. To get an accurate measurement, Harvard Health recommends placing the tape measure so it runs across the top of your hipbone and covers your belly button. A waist circumference of more than 40 inches for men and 35 inches for women places you in a high-risk category. Another way to gauge your risk level is by calculating your waist-to-hip ratio. Measure your waist at the midriff, which is its narrowest point, and your hips at their widest point, which is around your buttocks. Then, divide your waist measurement by your hip measurement. A waist-to-hip ratio of more than 0.9 to 1.00 for men and 0.85 for women places you in a high-risk category.
The Good News
There is, according to Harvard Health, some good news when it comes to excess visceral fat. In contrast to subcutaneous fat that is hard to get rid of, a healthy diet and plenty of exercise can more easily reduce or eliminate visceral fat. This helps reduce high blood pressure and cholesterol levels, ultimately reducing your risk of developing heart disease.
