Hidden body fat may accelerate heart aging, study warns

Visceral fat linked to faster heart aging and cardiovascular risks

Hidden visceral fat, the deep belly fat that wraps around organs, may accelerate the aging of the heart and blood vessels, according to new research published in the European Heart Journal.

Unlike subcutaneous fat—the kind stored just under the skin—visceral fat is more dangerous and often invisible, even in people who appear to have a “healthy” weight. Researchers found that high levels of visceral fat were strongly associated with older “heart age,” insulin resistance, inflammation, and higher levels of “bad” cholesterol, all of which raise cardiovascular disease risk.

Study findings

The study analyzed imaging scans from 21,241 participants in the UK Biobank, using artificial intelligence to assess organ health. Individuals whose heart age exceeded their chronological age had significantly higher levels of visceral fat.

Experts say this suggests fat distribution—not just overall body weight—plays a crucial role in cardiovascular health.

“It’s important to know where fat is stored to know its potential harm,” said lead researcher Declan O’Regan, MBBS, PhD, professor at Imperial College London.

Why visceral fat is dangerous

• Drives inflammation, leading to stiff and inflamed heart tissues.
• Promotes insulin resistance, increasing diabetes risk.
• Raises LDL cholesterol, which can block arteries.

Tiffany Powell-Wiley, MD, MPH, a senior investigator at the National Institutes of Health, who was not involved in the study, emphasized that these mechanisms accelerate both heart disease and premature cardiovascular aging.

Exercise reduces visceral fat

The researchers noted that physically fit individuals—even those with obesity—had a younger cardiovascular age compared to unfit individuals. Exercise, especially high-intensity interval training (HIIT) combined with aerobic workouts, was shown in previous studies to be the most effective way to reduce visceral fat.

A 2024 study further revealed that regular exercise not only reduced visceral fat but also made it less harmful by redistributing fat into subcutaneous tissue.

Gender differences in fat storage

The study also highlighted key differences between men and women:

• Men were more likely to develop high levels of visceral fat, which increased sharply with age (8.2% per decade compared to 5.3% in women).
• Women generally stored more subcutaneous fat, while fat around the hips and thighs appeared protective against cardiovascular aging.
• Higher estrogen levels in premenopausal women were linked with slower heart aging, suggesting a hormonal protective effect.

How to measure visceral fat

Body mass index (BMI) was not found to predict heart aging as accurately as fat distribution. Currently, the most reliable way to measure visceral fat is through MRI or DEXA scans, though waist circumference and triglyceride testing can provide more accessible estimates.

Reducing risk

While diet is helpful for overall health, studies show that exercise remains the most effective strategy to lower visceral fat and its harmful effects. Experts recommend a combination of HIIT and aerobic activity, alongside healthy eating patterns such as low-carb or intermittent fasting, for long-term cardiovascular protection.

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