Visceral fat is considered harmful to a person's health because it can increase the risk of high blood pressure, heart attack and heart disease. The health problems that surround it exist due to its location in the body: in the abdominal cavity of a person, next to many vital organs, such as the liver, the pancreas and the intestines. A diet high in saturated fat has been linked to a high level of visceral fat, but experts have found that making some simple changes in what you eat can help reduce it.
According to one study, choosing healthier foods can help you lose fat, and you should make sure to include whole grains in your diet.
Research from the American Journal of Clinical Nutrition found that a calorie-controlled diet includes reduced abdominal fat in an integral form.
The reason they found that refined grains tend to make you feel less full and can interfere with blood sugar levels.
This can help with appetite control and, therefore, lead to weight loss.
The British Dietetic Association lists the best sources of whole grains, four are:
Another important part of your diet to get rid of visceral fat should be fiber.
A study conducted by Wake Forest Baptist Medical Center found that eating 10 g of soluble fiber per day led to a 3.7% reduction in visceral fat over the course of five years.
Soluble fiber has a gel consistency when it reaches the stomach, which helps you feel full and blocks the absorption of cholesterol.
The British Dietetic Association lists the best fiber-rich food options, which also contain soluble fiber.
Six of these foods include:
Starchy foods – sweet potato
Beans and legumes – baked beans
Vegetables – Peas
Fruits – banana
Seeds – flax seeds
Nuts – almonds
Government guidelines published in July 2015 indicated that British dietary fiber intakes should increase to 30 g per day as part of a healthy and balanced diet.
Other components of a healthy diet are listed by the NHS:
Five potions of a variety of fruits and vegetables every day.
Some dairy or dairy alternatives
Some beans, legumes, fish, eggs, meat and other proteins.
Unsaturated oils and spreads.
Drink a lot of liquids.
Regular exercise is also key to losing visceral fat. Experts have revealed the best type of exercise.