What are the fats in your organs? An overview of visceral adipose tissue

January 8, 2026 •

4 min read

According to Healthdirect, visceral fat is the deep body fat that is hidden on and around your vital organs. While a small amount is necessary for protection, an excess of this fat can pose significant health risks. This article delves into what are the fats in your organs, their roles, and potential health implications.

Quick Summary

This article explains the concept of visceral fat, the adipose tissue surrounding internal organs. It details the functions, locations, and health risks associated with excessive amounts, differentiating it from subcutaneous fat. The content also provides methods for reducing visceral fat through diet, exercise, and lifestyle changes.

Key Points

Visceral vs. Subcutaneous Fat: Visceral fat surrounds your internal organs, while subcutaneous fat is located just under your skin.
The Health Risks: Excess visceral fat increases the risk of serious health issues like heart disease, type 2 diabetes, and certain cancers.
Active Fat: Visceral fat is considered 'active' because it secretes inflammatory hormones and other signaling molecules.
Lifestyle Changes are Key: Regular exercise, a healthy diet, and stress management are all effective strategies for reducing visceral fat.
Protection and Padding: In normal amounts, visceral fat is healthy and provides cushioning and protection for vital organs.
Measuring Visceral Fat: Waist circumference is a practical, at-home method to estimate visceral fat levels, though imaging scans are more precise.

Understanding Adipose Tissue: More Than Just Storage

Body fat, or adipose tissue, is a specialized connective tissue composed of cells called adipocytes. While many think of fat as simply stored energy, it is a complex and active endocrine organ that secretes hormones and other signaling molecules to regulate various bodily functions, such as metabolism, hunger, and inflammation. Adipose tissue is not a single entity; it is found in different depots throughout the body, including under the skin (subcutaneous fat), in the abdominal cavity surrounding organs (visceral fat), and even within bone marrow. The type and location of this fat play crucial roles in overall health.

The Specifics of Visceral Fat

Visceral fat is the particular type of adipose tissue located deep within the abdominal cavity, enveloping vital organs like the liver, pancreas, intestines, and kidneys. Unlike subcutaneous fat, which you can pinch, visceral fat is not visible from the outside and is often referred to as "toxic fat" due to its metabolic activity. It is known as "active fat" because it actively secretes hormones and inflammatory proteins, or adipokines, that can have far-reaching effects on the body.

Why Visceral Fat is a Concern

Excess visceral fat is strongly linked to a higher risk of serious medical conditions. Research indicates that the inflammatory markers released by visceral fat can trigger systemic inflammation and affect the body's blood vessels, raising blood pressure. Furthermore, this active fat is a key player in the development of metabolic syndrome, a cluster of conditions that include high blood pressure, high cholesterol, insulin resistance, and obesity. Over time, this can lead to severe health issues, including:

Cardiovascular Disease: The inflammatory proteins released by visceral fat can damage and narrow blood vessels, significantly increasing the risk of heart disease and stroke.
Type 2 Diabetes: Excess visceral fat is linked to insulin resistance, making it harder for the body's cells to respond to insulin and regulate blood sugar.
Certain Cancers: Some studies have connected high visceral fat levels to an increased risk of specific cancers.
Dementia and Alzheimer's: Research suggests a link between higher visceral fat and an elevated risk for cognitive decline.

Visceral vs. Subcutaneous Fat: A Comparison

To understand the fats in your organs, it's essential to distinguish visceral fat from the more common subcutaneous fat. The table below outlines their key differences.


Feature	Visceral Fat	Subcutaneous Fat
Location	Deep in the abdominal cavity, surrounding internal organs.	Underneath the skin, often on hips, thighs, and abdomen.
Appearance	Not externally visible; contributes to a firm, protruding belly.	Visible and can be pinched; gives the body a softer, rounder shape.
Metabolic Activity	Highly metabolically active, secreting inflammatory hormones.	Less metabolically active; considered less harmful.
Health Risk	Significantly associated with higher risk of metabolic and heart diseases.	Less strongly linked to disease risk, and may offer some protection.

Reducing and Managing Visceral Fat

While genetics and age can influence fat distribution, lifestyle choices are powerful tools for managing visceral fat levels. Reducing excess visceral fat can significantly lower your risk for associated health problems.

Lifestyle Strategies to Reduce Visceral Fat

Here is a list of effective strategies:

Regular Aerobic Exercise: Consistent cardiovascular activity is particularly effective at targeting and reducing visceral fat. Aim for at least 150 minutes of moderate-intensity exercise per week.
Strength Training: Incorporating resistance training can increase lean muscle mass and boost metabolism, helping to burn more fat.
Balanced Diet: Focus on a diet rich in fruits, vegetables, lean protein, and whole grains. Limit sugary drinks, refined carbohydrates, and unhealthy fats.
Stress Management: High levels of the stress hormone cortisol can contribute to increased visceral fat storage. Practices like meditation, yoga, or spending time in nature can help lower stress.
Adequate Sleep: Not getting enough quality sleep can increase your risk of storing extra visceral fat. Aim for 7-9 hours of restful sleep per night.

Conclusion

The fats in your organs, primarily known as visceral fat, play a dual role in your body. In moderation, it provides crucial protection and cushioning for your internal organs. However, an excess of this metabolically active fat can release inflammatory substances, leading to a heightened risk of chronic conditions such as heart disease and type 2 diabetes. By distinguishing between visceral and subcutaneous fat and adopting a healthy lifestyle that includes regular exercise, a balanced diet, stress management, and sufficient sleep, you can effectively manage and reduce your visceral fat levels, promoting long-term health and well-being. Understanding this hidden fat is the first step toward taking control of your metabolic health. You can learn more about the different types of fat and their functions by visiting the Cleveland Clinic's detailed guide.

Frequently Asked Questions

Belly fat can refer to both subcutaneous fat (the fat you can pinch under your skin) and visceral fat (the fat deep inside your abdomen, surrounding organs). Visceral fat is considered the more dangerous type due to its metabolic activity.

Visceral fat wraps around vital organs in the abdomen, including the liver, pancreas, intestines, and kidneys. It also surrounds the heart in a special form called epicardial adipose tissue.

A large waist circumference is a good indicator of excess visceral fat. For women, a waist over 35 inches and for men, a waist over 40 inches can signal a higher risk.

Yes, it is possible to have a relatively flat stomach and still have significant visceral fat. This is sometimes referred to as 'TOFI' (Thin Outside, Fat Inside) and can still carry health risks.

Yes, exercise is one of the most effective ways to reduce visceral fat. Aerobic exercise, in particular, is very good at targeting and mobilizing visceral fat stores.

Visceral fat is sensitive to hormones, and in turn, produces hormones itself. Stress hormones like cortisol can increase visceral fat storage, while hormones like insulin are affected by high visceral fat levels, leading to insulin resistance.

Ectopic fat is triglyceride storage in non-adipose tissues like the liver, heart, and pancreas, interfering with organ function and is distinct from visceral fat. While both are related to poor metabolic health, they represent fat accumulation in different locations.