The number one cause of heart disease is not what most people think. According to cardiac surgery specialists, in almost 100% of open-heart surgeries, a specific type of visceral fat that directly surrounds the heart is found. This fat, known as epicardial fat, represents a much greater risk than what has traditionally been taught.
What is Epicardial Fat and Why is it So Dangerous?
Epicardial fat is unique because it directly contacts the heart muscle and arteries. This means that the inflammation produced by this type of fat goes directly to the heart before anywhere else in the body, creating a constant inflammatory environment that progressively damages the cardiovascular system.
Unlike regular subcutaneous fat, epicardial fat has a characteristic beige color and is located in the center of the chest, completely surrounding the heart like a protective layer that paradoxically becomes its greatest threat.
The Connection to Insulin Resistance
The Key Role of Insulin
Insulin is the key to this entire story. When insulin levels are high, the body tends to accumulate fat, especially around vital organs like the heart. When insulin is low, the opposite occurs: weight is lost and fat is eliminated, including that surrounding the heart.
The problem arises with insulin resistance, a condition where cellular receptors no longer accept insulin correctly. This causes fat to accumulate in problematic places:
- Around the liver (fatty liver)
- Around organs (visceral fat)
- Around the heart (epicardial fat)
7 Signs You Might Have Insulin Resistance
Body Measurements
- Men: Waist greater than 102 cm (40 inches)
- Women: Waist greater than 89 cm (35 inches)
Visible Physical Signs
- Acanthosis nigricans: Dark patches in armpits, neck or groin
- Skin tags: Small skin protrusions
Blood markers
- High triglycerides or low HDL
Metabolic Symptoms
- Difficulty losing weight despite dieting
- Inability to fast: Constant need to eat between meals
The Real Causes of Insulin Resistance
Problematic Foods
- Sugars and fructose (especially corn syrup)
- Starches: Potato, pasta, bread, cereals, cookies
- Ultra-processed foods
Lifestyle Factors
- Chronic stress
- Sleep problems (including sleep apnea)
- Lack of restorative sleep
The Hidden Enemy: Seed Oils
Seed oils represent one of the greatest contributors to insulin resistance. Although omega-6 fatty acids are essential, these industrial oils present serious problems:
- They are extremely fragile to oxygen, heat and light
- They are processed with high temperatures and chemicals like hexane (present in gasoline)
- They remain trapped in cells for a year and a half
- They directly damage insulin receptors
- They represent 25-30% of calories in the average diet
Effective Strategies to Eliminate Epicardial Fat
1. Eliminate Toxic Oils
Replace seed oils with:
- Butter from grass-fed animals
- Coconut oil
- Extra virgin olive oil
- Tallow and other natural animal fats
2. Adopt a Low-Carb Diet
- Implement a healthy ketogenic diet
- Eliminate processed sugars and starches
- Focus on whole and natural foods
3. Cold Therapy
Epicardial fat responds exceptionally well to:
- Regular cold showers
- Ice baths
- Controlled cold exposure
This stimulates brown fat and accelerates epicardial fat elimination.
4. Strategic Intermittent Fasting
- Two meals a day: First at noon, second at dinner
- Completely eliminate snacks
- Fasting is the fastest way to reduce chronic insulin
5. High-Intensity Exercise
High-intensity interval training (HIIT) is superior to moderate cardiovascular exercise because:
- Significantly improves insulin sensitivity
- Doesn't elevate cortisol like prolonged exercise
- Produces faster results
6. Useful Supplements
- Apple cider vinegar: 1 tablespoon in water, several times a day
- Berberine: Helps accelerate the reversal process
Conclusion: A Comprehensive Approach
Epicardial fat is not just an aesthetic problem; it's a direct threat to cardiovascular health. The good news is that, unlike other types of fat, it responds quickly to lifestyle changes.
The key is to address insulin resistance from multiple angles: eliminating processed oils, adopting a low-carbohydrate diet, implementing intermittent fasting, and combining everything with high-intensity exercise and cold therapy.
Remember that each small change in your daily routine can have a significant impact on reducing this dangerous fat and improving your overall cardiovascular health.