Every 12 minutes, an Australian dies from cardiovascular disease (CVD), including heart attacks and strokes. It remains the number one killer of Australians, accounting for around one in four deaths each year.
We often hear about the usual suspects: high blood pressure, high cholesterol, smoking. But a quieter, more insidious factor is accelerating heart ageing and increasing disease risk - hidden fat, known as visceral fat.
Why Where Fat Sits Matters
Not all body fat is created equal. Most of our fat - about 90% - lies under the skin (subcutaneous fat). While carrying too much of it isn’t ideal, this type of fat tends to be less harmful and can even secrete beneficial hormones.
The other 10% - visceral fat - is much more dangerous. This fat accumulates deep in the abdominal cavity, wrapping around organs such as the liver, pancreas, heart and intestines. Despite being out of sight, it is metabolically active, releasing inflammatory chemicals and hormones that can drive:
- High blood pressure (through proteins that constrict blood vessels)
- Elevated cholesterol production
- Chronic low-grade inflammation
- Insulin resistance and type 2 diabetes
This explains why people who appear slim on the outside can still carry significant health risks – with the medical term being TOFI (thin outside, fat inside).
How Visceral Fat Ages the Heart
Recent research from the UK Biobank study highlighted that visceral and liver fat, in particular, were strongly linked to accelerated heart ageing. Participants with more abdominal fat had hearts that looked biologically older than their actual age - a warning sign that problems are brewing even before disease strikes.
Women with more hip and thigh fat tended to be partially protected, likely due to the influence of oestrogen. But for both men and women, belly fat was the strongest driver of premature cardiovascular ageing.
Beyond the Scale
These findings challenge the old reliance on body weight or BMI alone. You can have a “healthy” BMI but still carry too much visceral fat, placing you at higher risk of heart disease, diabetes, dementia, and even certain cancers.
The Good News - Visceral Fat Can Be Reduced
While visceral fat is hidden, it’s far from untouchable. Research shows that it responds quickly to lifestyle changes:
- Move regularly: Brisk walking, cycling, strength training and high-intensity interval training (HIIT) are effective in reducing visceral fat.
- Eat smart: Diets rich in whole, unprocessed foods - lean proteins, vegetables, nuts and seeds - help regulate insulin and reduce fat storage.
- Reduce refined carbs and alcohol: These are common drivers of belly fat accumulation.
- Prioritise sleep: Adults who consistently sleep 7-8 hours tend to have lower levels of visceral fat.
- Reduce stress: Chronically elevated stress levels contribute to insulin resistance and therefore further visceral fat deposition.
- Don’t smoke: Smoking shifts fat storage to the abdomen, amplifying the problem.
Takeaway
Body fat isn’t just stored fuel - it’s an active endocrine (hormone) organ influencing your health. And while we can’t change our genetics, we can change how much visceral fat we carry. By making targeted changes to diet, movement, and lifestyle, you can lower inflammation, slow cardiovascular ageing, and give your heart a much younger biological age.
At AstonRX, our programs are designed with this in mind - not just about “weight loss”, but about reducing harmful fat where it matters most for long-term health.
