Studies have shown that women who have more fat around the heart, known as pericardial fat, are twice as likely to develop heart failure as women with an average amount of fat. Men with more pericardial fat are also at increased risk, but to a lesser extent.
You may already know that fat around the abdomen, or visceral fat, is more dangerous than fat stored in other parts of the body. This is because visceral fat surrounds the organs and releases compounds that cause inflammation. This same type of fat can also accumulate around the heart, where it can be even more harmful.
Obesity is a major cause of fatty tissue around the heart, but anyone can develop the condition. Learn what having fat around your heart means and how you can improve your heart health.
Some people develop a fatty heart when they have excess visceral fat around the heart. This type of visceral fat is called epicardial adipose tissue (EAT). Everyone has some EAT around the heart to provide energy and protect the coronary arteries.
Research suggests that having too much fat around the heart can negatively affect its functioning: This fat can release cytokines, inflammatory chemicals that increase the risk of atherosclerosis. Atherosclerosis is the buildup of plaque in the arteries and is a risk factor for heart disease.
Obesity and being overweight have been linked to excess accumulation of fat around the heart, and researchers have sought to identify other factors that might help health care professionals test for them.
In a study published in 2018, researchers analyzed data from physical exams and chest scans of 524 women at various stages of menopause. The study focused on women around the age of 51. Previous research has suggested that women tend to accumulate pericardial fat as they age. The link between a fatty heart and heart disease risk also appears to be stronger after menopause.
The researchers adjusted the results to account for the potential effects of smoking, alcohol intake, menopausal status and socioeconomic factors, and found that the more fat women had overall, the more fat they also had around their hearts.
The researchers also looked at associations between pericardial fat, heart disease, and factors such as a high body mass index (BMI). Some evidence suggests that people who are overweight or obese are more likely to have excess fat buildup around the heart.
A study published in 2021 found that 29% of people with a BMI between 25 and 30, or who are overweight, had fat in their hearts. About 55% of people with a BMI over 30, or who are obese, had fat in their hearts.
Keep in mind that people with a BMI below 25 can also have fat in their hearts. A 2021 study showed that 10% of people with a “normal” BMI had high levels of EAT around the heart. Further research is needed to understand how BMI influences cardiac fat risk.
Having fat around your heart increases your risk of heart disease. Studies have linked excess fat around the heart to the following conditions:
- Atrial fibrillation (A-fib), an arrhythmia in which the heart beats too fast
- heart attack
- heart failure
- stroke
The exact reason why cardiac fat increases the risk of these diseases is unclear, but studies have found that EAT releases cytokines that cause inflammation and damage the heart’s lining. It’s also important to consider how close the fat is to the heart: the closer the fat is to the organ, the more likely it is that inflammatory proteins will damage heart tissue.
While more research is needed to determine the best treatment strategies for fatty heart, here are some ways you can improve your overall heart health:
- Eat a healthy diet: Research shows that fruits, healthy fats, lean proteins, vegetables, and whole grains can reduce your risk of heart disease. Limit your intake of processed foods and foods high in saturated fat, sodium, and sugar.
- Get enough sleep: Adults need about 7-9 hours of sleep per night, and there’s some evidence that not getting enough sleep may increase your risk of heart disease.
- Maintain a healthy weight: Too much visceral fat around the abdomen can weaken the heart. If necessary, talk to your healthcare provider about how to lose weight safely and keep it off.
- Quitting Smoking: Smoking is a risk factor for heart disease. Quitting smoking can be difficult, but your healthcare provider can teach you ways to make it easier.
- Reduces Stress: Research has found that high stress levels can have a negative impact on your heart. If you feel stressed, try deep breathing, meditation, or yoga.
- Stay active: Experts recommend 150 minutes of aerobic exercise per week, such as running, swimming or walking. That means about 30 minutes per day, five days a week.
Fat around the heart, or pericardial fat, is normal and helps protect the heart. Too much fat builds up around the heart and increases the risk of heart disease. People with fat around the heart are more likely to have irregular heartbeats, heart attacks, and strokes. To keep your heart healthy, it’s important to eat a nutritious diet, maintain your weight, reduce stress, and stay physically active.
