Alongside the best technique for measuring visceral fat levels, people were asked to complete questionnaires based around their diets.
Which foods are rich in soluble fibre?
Soluble fibre can be found in oats, peas, beans, apple, citrus fruits, and carrots.
What is soluble fibre?
“This type of fibre dissolves in water to form a gel-like material,” explained the Mayo Clinic.
Not only is there evidence that this type of fibre can help lower belly fat, it can also “lower blood cholesterol and glucose levels”.
The British Nutrition Foundation substantiated this claim by stating: “Dietary fibre can reduce your risk of cardiovascular disease (heart disease and stroke) and type 2 diabetes.
“Foods such as oats and barley contain a type of fibre known as beta glucan, which may help to reduce cholesterol levels if you consume 3g or more of it daily, as part of a healthy diet.”
Soluble fibre possibly reduces your risk of heart disease in three ways:
- Preventing high blood sugar from damaging artery walls
- Deceasing the amount of cholesterol sticking to artery walls
- Reducing visceral fat levels to help prevent insulin resistance
The arteries supply much-needed oxygen and nutrients in the blood to the heart muscle.
Without this supply of goodies, the heart muscle will begin to die, causing a heart attack.
Heart disease is a condition whereby the blood supply to the heart is partially blocked by a build-up of fatty substances in the arteries.
The fatty substance includes cholesterol, with the official term for this process known as atherosclerosis.
Heart disease is “a major cause of death in the UK” as it significantly increases a person’s risk of a heart attack.
The main warning signs of heart disease include:
- Chest pain (angina)
- Shortness of breath
- Pain throughout the body
- Feeling faint
- Feeling sick (nausea)
In the study mentioned earlier, another factor played a key role in visceral fat reduction.
“Moderately active participants had a 7.4 per cent decrease in rate of VAT accumulation… versus less active participants,” said the researchers.
Thus, combining foods rich in soluble fibre and moderate exercise is the best way to help lower visceral fat levels.
How to measure visceral fat levels
Access to CT scans on a whim is very rare, so how can you accurately measure visceral fat levels?
Harvard Medical School said: “A tape measure is your best home option for keeping tabs on visceral fat.”
This involves measuring around your torso, at the level of your belly button.
A measurement exceeding 35 inches or more is generally considered a sign of excess visceral fat.
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