Researchers in Germany have shown that men with abdominal fat deposits show early signs of heart damage, regardless of their total weight. The doctors started from the idea that fat distribution, and not just total weight, significantly influences heart disease. The study used the waist-to-hip ratio instead of body mass index (BMI) as the primary metric. This approach reveals the distribution of abdominal fat, which is associated with inflammation and stress on the organs. The results showed that the effect of abdominal obesity was significantly stronger in men than in women. This suggests that abdominal fat accumulation could be a key factor in the development of heart disease in men, particularly as they age.

Structural Changes in the Heart

The research results were presented at the annual meeting of the Radiological Society of North America in Chicago, Fox News reported.

For the study, the research team examined 2,244 adults between the ages of 46 and 78, none of whom had been diagnosed with heart disease. Each participant underwent high-resolution MRI scans that measured the size, thickness, and volume of the heart chambers.

Participants with a higher waist-to-hip ratio showed thickening of the heart muscle and a smaller internal chamber volume; a change that can lead to heart failure over time.

Structural changes in the heart are an indication of potential future cardiovascular problems.

Study Limitations

Researchers also collected detailed information on participants' weight, blood pressure, cholesterol, smoking status, and diabetes history.

While the findings are significant, The observational design of the study means that a direct causal relationship cannot be established. Furthermore, the follow-up period was insufficient to determine who subsequently developed heart disease.

Recommendations for Reducing Abdominal Fat

To reduce abdominal fat, combine a balanced diet with regular exercise and healthy habits, as it is not possible to eliminate it locally with abdominal exercises alone.

Recommended Diet: Prioritize whole foods such as fruits, vegetables, legumes, whole grains, and lean proteins (fish, low-fat dairy), while reducing refined sugars, ultra-processed foods, and saturated fats. Increase fiber (from cruciferous vegetables, oats, and nuts) and protein for greater satiety and visceral fat burning, and create a moderate calorie deficit. Drink plenty of water and herbal teas, and avoid carbonated drinks or coffee to reduce bloating.

Effective exercise: Do intense activities like running, swimming, cycling, or dancing for at least 15 minutes at a time, 4 times a week, combined with strength training to improve metabolism. Be consistent and avoid a sedentary lifestyle, as abdominal fat responds better to cardio and general training than to just abdominal exercises.

Additional habits: Divide your meals into 5 small portions, eat natural foods before exercising, and be patient, as gradual changes are sustainable. Include probiotics like natural yogurt for gut health, which supports fat loss.

Why BMI is not an effective measure

Body mass index (BMI) is not an effective measure primarily because it does not distinguish between muscle mass, body fat, bone, or other tissues, leading to misclassifications, especially in athletes or muscular individuals. In sports contexts, a high BMI (eg, over 30) often reflects muscle hypertrophy rather than obesity, misclassifying up to 72% of elite athletes as obese despite having normal body fat.

Key limitations: It does not consider variables such as age, sex, ethnicity, or fat distribution (eg, abdominal visceral fat, which is riskier). In specific populations, such as dancers or students, it accurately predicts adipose mass in some cases, but fails to assess muscle or bone.

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