Most of us simply look in the mirror to judge if we’re fit and healthy.
If your clothes still fit and you can easily zip up your jeans — and your doctor’s happy with the number on the scale — you’re winning the battle against the bulge, right?
However, there could be hidden fat lurking deep inside, wrapping around your organs and increasing risks for everything from diabetes and high blood pressure to heart disease.
It’s called being “skinny fat.”
And according to research from McMasters University it could be a flashing red warning signal of silent arterial damage.
Here’s what you need to know…
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The dangerous fat ignored by BMI
Traditionally, doctors relied on body mass index or BMI (a calculation of your weight-to-height ratio) as a measure of obesity and blood vessel risk.
Basically, if your BMI was above the normal range, they worried that your arteries and heart were in danger, and so they might help you take steps to prevent cardiovascular complications.
But if your BMI was in the normal range, they figured your arteries were healthy and your chances of heart disease (and everything that goes with it) were low.
So why worry about your blood vessels, right?
Well, they were wrong…
Relying on BMI to determine heart and arterial risk is far from perfect, as demonstrated by the scientists at McMaster University.
Using advanced MRI imaging and data from over 33,000 adults in Canada and the United Kingdom, the researchers found that hidden visceral and hepatic fat, rather than just BMI, is strongly linked to the thickening and clogging of carotid arteries in the neck.
Since these arteries supply blood to the brain, their narrowing is a key predictor of stroke and heart attack.
And according to Sonia Anand, author of the study and a vascular medicine specialist, “You can’t always tell by looking at someone whether they have visceral or liver fat.
“This kind of fat is metabolically active and dangerous; it’s linked to inflammation and artery damage even in people who aren’t visibly overweight. That’s why it’s so important to rethink how we assess obesity and cardiovascular risk.”
That’s why visceral fat is so dangerous. You may not appear overweight on the outside and still have a healthy BMI measurement. However, deep levels of this dangerous fat can still be present, causing significant damage to your arteries.
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How can I tell if I’m skinny-fat, and how do I reduce my risk?
The good news is it’s easy to tell if you’re skinny-fat.
And if you are, simple changes can help you lose that hidden visceral fat that endangers your blood vessels and heart health.
You’re likely skinny-fat if you’ve always been naturally thin, but you never exercise.
There’s also a good chance you’re skinny-fat if you look thin in clothes, but not so much in a bathing suit.
Signs of being in the skinny-fat range also include having a normal BMI, but low muscle mass and high body fat or a muffin top due to excess in the abdominal area.
To defeat skinny-fat and boost your arterial health, doctors at the Cleveland Clinic recommend:
- Staying active – Aim for 150 minutes of moderate-intensity cardio exercise each week. This can include activities such as walking, jogging, swimming or high-intensity interval training.
- Adding resistance – Also include strength-training exercises at least twice per week, since aerobic activity alone may actually lead to weight gain. Great resistance exercises include wall squats, kettlebells, free weights, resistance bands and walking lunges.
- Eating right – Eating a diet high in saturated fats, sugar and processed foods can leave you skinny-fat, since it doesn’t give your body the nutrients it needs for optimal health. Consider adopting a Mediterranean-style diet that emphasizes fish, lean meats, fruits, and vegetables. Even something as simple as adding a daily avocado could help reduce visceral fat.
- Avoid these 12 habits that contribute to visceral fat.
When it comes to your heart and blood vessel health, the old saying “don’t judge a book by its cover” applies.
Sources:
‘Skinny fat’ linked to silent artery damage, McMaster study reveals – EurekAlert!
What Does ‘Skinny Fat’ Mean? – Cleveland Clinic
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