Along with the best technique for measuring visceral fat levels, people were asked to complete questionnaires based on their diet.
What foods are high in soluble fiber?
Soluble fiber is found in oats, peas, beans, apples, citrus fruits and carrots.
What is soluble fiber?
“This type of fiber dissolves in water to form a gel-like material,” the Mayo Clinic explained.
Not only is there some evidence that this type of fiber can help reduce belly fat, it can “lower blood cholesterol and glucose levels” as well.
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The British Nutrition Foundation backed up this claim by saying: “Dietary fiber can lower your risk of cardiovascular disease (heart disease and stroke) and type 2 diabetes.
“Foods such as oats and barley contain a type of fiber called beta-glucan, which can help lower cholesterol levels if you eat 3g or more per day, as part of a healthy diet. . ”
Soluble fiber potentially lowers your risk of heart disease in three ways:
- Prevent high blood sugar from damaging the walls of the arteries
- Decrease the amount of cholesterol sticking to the artery walls
- Reduce visceral fat levels to help prevent insulin resistance
The arteries supply the heart muscle with oxygen and essential nutrients in the blood.
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Without this store of treats, the heart muscle will begin to die, causing a heart attack.
Heart disease is a disease in which the blood supply to the heart is partially blocked by a buildup 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” because it dramatically increases the risk of a heart attack.
The main warning signs of heart disease include:
- Chest pain (angina pectoris)
- Shortness of breath
- Pain throughout the body
- Feeling of weakness
- Feeling sick (nausea)
In the study mentioned earlier, another factor played a key role in reducing visceral fat.
“Moderately active participants had a 7.4 percent drop in the rate of VAT accrual … compared to less active participants,” the researchers said.
So, combining foods high in soluble fiber and moderate exercise is the best way to help reduce visceral fat levels.
How to measure visceral fat levels
Access to CT scans on a whim is very rare, so how do you accurately measure visceral fat levels?
Harvard Medical School said, “A tape measure is your best home option for keeping an eye on visceral fat.”
This is to measure around your torso, at the level of your belly button.
A measurement greater than 35 inches or more is generally considered a sign of excess visceral fat.