Natural ways to reduce harmful fat around the heart: Expert tips for better heart health

Heart disease remains the leading cause of death worldwide, but emerging research suggests that managing fat around the heart — a type of visceral fat — can play a critical role in reducing cardiovascular risks.

Unlike subcutaneous fat, which lies just beneath the skin, visceral fat is deeper, surrounding vital organs like the heart and liver. This type of fat is particularly dangerous because it can trigger inflammation, disrupt heart function and increase the risk of heart attack, stroke and other cardiovascular events.

The good news? Experts say that natural, lifestyle-based approaches can help reduce this harmful fat and improve overall heart health.

Why fat around the heart matters

Visceral fat, including fat around the heart, is more than just a storage depot for excess calories. It’s metabolically active, releasing inflammatory substances called cytokines that can damage blood vessels and heart tissue.

Over time, this inflammation can lead to plaque buildup in the arteries, a condition known as atherosclerosis, which is a major contributor to heart disease.

A study published in Cardiovascular Diagnosis & Therapy highlighted the dangers of visceral fat, noting that its location — especially around the heart — can predict future cardiovascular events.

Dr. Sanjay Rajagopalan, a cardiovascular researcher at Case Western Reserve University, explains that this fat can even alter heart muscle function, increasing the risk of heart failure and irregular heart rhythms.

3 Natural approaches to reducing heart fat

Here are three approaches that can help naturally reduce fat around the heart:

1. The health optimization approach

Dr. Sean O’Mara, a physician specializing in health optimization, emphasizes that reducing visceral fat — including fat around the heart — should be a primary focus for maintaining heart health. His program combines diet, fasting, exercise and environmental therapies to target fat at its source.

A. Diet

O’Mara recommends a diet that includes fermented fruits, vegetables and dairy.

Fermentation eliminates sugars and inflammatory compounds while preserving nutrients and gut-friendly microbes. He also recommends avoiding processed foods.

B. Fasting

Prolonged fasting is a cornerstone of his approach. Studies suggest that extended fasts can reset metabolism and burn fat effectively.

C. Walking

Instead of long-distance running, O’Mara advocates for anaerobic activities like brisk walking, which promote fat loss without triggering the body’s fat-storage mechanisms.

D. Alternating hot and cold

Alternating between heat and cold exposure (such as the “Swedish showers”) can stimulate the production of protective proteins that improve overall health and reduce fat.

O’Mara reports that his patients often see an 80 percent reduction in heart fat within three to four months when following his program.

2. The natural heart doctor approach

Dr. Jack Wolfson, a board-certified cardiologist and functional medicine expert, takes a holistic approach to reducing visceral fat. His program focuses on diet, lifestyle and psychic well-being.

A. Diet

Wolfson recommends a diet which emphasizes whole, unprocessed foods like fruits, vegetables, nuts and seeds. Avoiding artificial ingredients and pesticides is key.

B. Lifestyle

Adequate sleep, regular sun exposure and taking regular walks in nature are non-negotiable. Wolfson also stresses the importance of reducing environmental toxins by using air and water purifiers.

C. Psychic health

Happiness and stress management are crucial. Wolfson encourages natural strategies to combat anxiety and depression, as psychic health issues are closely linked to cardiovascular risks.

D. Supplements

Instead of pharmaceuticals, Wolfson suggests evidence-based supplements like berberine (a chemical found in some plants such as European barberry, goldenseal, goldthread, Oregon grape, phellodendron, and tree turmeric) and vitamin C to support heart health.

Wolfson’s approach aims to lower insulin levels, a hormone that promotes fat storage, while reducing inflammation and improving cardiovascular function.

3. The naturopathic approach

Caroline Mansfield, a registered naturopath, advocates for a natural, anti-inflammatory lifestyle to reduce heart fat.

A. Diet

Mansfield believes an anti-inflammatory diet rich in leafy greens, healthy fats (such as ghee, olive oil, seeds) and healthy proteins (such as lentils, peas, whey, eggs), and devoid of processed and sugary foods is the key to a healthy heart.

B. Vigorous body movement

Regular body movement, such as the Sun Salutation or the Five Rites of Rejuvenation can boost metabolism and fat burning.

C. Stress management

Prioritizing sleep and relaxation helps lower cortisol, a hormone that drives fat accumulation.

D. Detoxification

Using natural products like zeolite can help remove toxins that contribute to fat storage and inflammation.

Mansfield notes that these strategies not only reduce visceral fat but also improve overall metabolic and cardiovascular health.

Your guide to a heart-healthy lifestyle

While the approaches above vary, they all emphasize the importance of diet, stress management and being active. Here are some additional tips to keep your heart in top shape:

Eat more fiber

Soluble fiber, found in oats, beans and fruits, can lower “bad” LDL (low-density lipoprotein) cholesterol.

Include omega-3s

Walnuts, flaxseed, chia seeds, hemp seeds, edamame, seaweed and algae are rich in omega-3 fatty acids, which protect against heart disease.

Limit salt and saturated fats

Avoiding excess salt intake and swapping saturated fats for healthier options like olive oil can lower blood pressure and cholesterol.

Stay active

Aim for at least 150 minutes of brisk walking per week to improve cholesterol levels and overall cardiovascular health.

Hydrate

Drinking plenty of water supports liver function, which is essential for breaking down cholesterol.

Experts agree that reducing fat around the heart isn’t just about looking better, it’s about preventing disease before it starts. By adopting heart-healthy habits, you can lower your risk of cardiovascular events, improve your quality of life and set the stage for long-term well-being.

As Wolfson puts it, when losing weight with natural strategies, “fat everywhere — including around the heart — decreases.” He added that the secret lies in “keeping insulin low and inflammation in check.”

The bottom line? Small, consistent transformation can lead to big improvements in heart health and a significantly improved overall wellbeing.

 

yogaesoteric
January 22, 2025

 

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