Visceral fat and cholesterol levels -
It grows larger over time and can eventually rupture. When this happens, the blood in the arteries clots and either partially or completely blocks blood flow. In the coronary arteries, a clot can deprive the heart of oxygen and cause a heart attack It suggests that visceral fat releases inflammatory markers and free fatty acids that travel through the portal vein to the liver.
This may cause fat to build up in the liver and potentially lead to liver insulin resistance and type 2 diabetes 11 , Visceral fat may promote long-lasting inflammation, which in turn may increase the risk of chronic disease.
Low-carb diets are an effective way to reduce visceral fat. In fact, many studies have shown that low-carb diets are more effective at reducing visceral fat than low-fat diets 13 , 14 , 15 , Additionally, the ketogenic diet , which is a very low-carb diet, may also help reduce visceral fat Ketogenic diets drastically reduce carb intake and replace it with fat.
This can put you in a natural metabolic state called ketosis A study including 28 overweight and obese adults found that those who followed a ketogenic diet lost more fat, especially visceral fat, than people following a low-fat diet.
Interestingly, they did so while eating roughly more calories per day Low-carb diets are especially effective at reducing visceral fat. Studies show that a ketogenic diet may help reduce visceral fat as well. Regular aerobic exercise is a great way to shed visceral fat. In fact, many studies have shown that aerobic exercise can help you lose visceral fat, even without dieting 18 , 19 , 20 , For example, an analysis of 15 studies in people compared how well different types of exercise reduced visceral fat without dieting.
They found that moderate and high-intensity aerobic exercises were most effective at reducing visceral fat without dieting That said, combining regular aerobic exercise with a healthy diet is more effective at targeting visceral fat than doing either one alone.
If you want to get started with aerobic exercise, start with brisk walking, jogging or running at least two to three times per week. Aerobic exercise is especially effective at reducing visceral fat. Try combining it with a healthy diet to shed more visceral fat.
Fiber can be divided into two broad categories — soluble and insoluble. The soluble kind mixes with water to form a viscous gel-like substance. This helps slow down the delivery of digested food from the stomach to the intestines These fatty acids are a major source of nutrition for colon cells.
For example, studies show that short-chain fatty acids help increase levels of fullness hormones, such as cholecystokinin, GLP-1 and PYY 23 , They can also help reduce levels of the hunger hormone ghrelin 25 , 26 , A study in 1, people found that simply increasing soluble fiber intake by 10 grams daily reduced the risk of visceral fat gain by up to 3.
To increase your fiber intake, try eating more flaxseeds, sweet potatoes, legumes and grains. You can also try taking a soluble fiber supplement. Eating more soluble fiber can help reduce visceral fat by suppressing your appetite and keeping gut bacteria healthy.
Try eating more soluble fiber-rich foods or taking a soluble fiber supplement. Protein is the most important nutrient for fat loss. Eating more protein can help fend off hunger by increasing levels of the fullness hormones GLP-1, PYY and cholecystokinin.
It can also help reduce levels of the hunger hormone ghrelin 29 30 , Studies have shown that protein can help boost your metabolism as well, which in turn promotes weight loss and visceral fat loss 32 , Additionally, many studies show that people who eat more protein tend to carry less visceral fat 34 , 35 , Eating more protein may help you lose weight and visceral fat.
Try eating more protein-rich foods to help reduce visceral fat. Added sugar is very unhealthy. Studies have also shown that people who eat more added sugar tend to have more visceral fat 37 , 38 , In large amounts, fructose can get turned into fat by the liver.
This may increase visceral fat storage 37 , 40 , For example, in a study in 41 children aged 9—18, scientists replaced fructose in their diets with starch that provided the same amount of calories.
They found that this simple change reduced liver fat by 3. You can reduce your added sugar intake by simply eating more whole foods, such as fresh vegetables, fruits, lean meats and fish.
Added sugar is unhealthy and may increase visceral fat. Try eating more whole foods to reduce your intake of added sugar.
Drinking a small amount of alcohol , especially red wine, can have health benefits In fact, several studies have shown that drinking too much alcohol may encourage fat to be stored as visceral fat 44 , A study in 8, Korean adults found that people who drank the most alcohol also had the largest waist circumference, a marker of visceral fat Another study in 87 women found that a moderate alcohol intake was also linked to carrying more visceral fat However, only a few studies on this topic exist.
More studies will help clarify the link between alcohol intake and visceral fat. Drinking too much alcohol regularly may increase visceral fat. Try limiting your alcohol to small amounts. This is why they are added to processed foods, such as baked goods and potato chips However, studies have shown that trans fats can increase visceral fat and may cause numerous health problems 49 , In one six-year study, monkeys were fed either a diet rich in artificial trans fats or monounsaturated fats.
Fortunately, the Food and Drug Administration has realized the harm in trans fats. It has given food manufacturers three years from to either gradually remove trans fats from food products or apply for special approval Trans fats are incredibly bad for your health and linked to carrying more visceral fat.
Try limiting your intake of foods that contain trans fats, such as baked goods and potato chips. Studies have shown that a lack of sleep may increase your risk of visceral fat gain 54 , 55 , 56 , Additionally, several studies have linked sleep apnea, a condition that impairs breathing, with a higher risk of gaining visceral fat 59 , 60 , If you struggle to get enough sleep, try relaxing before bed or taking a magnesium supplement.
You can also find more proven tips here. Try to aim for at least 7 hours of sleep daily. Studies have shown that excess cortisol can increase visceral fat storage 63 , Women who already have large waists in proportion to their hips, which is a marker of visceral fat, tend to produce more cortisol when stressed A few proven strategies to reduce stress include exercising more, trying yoga or meditation or just spending more time with friends and family.
Studies have shown that chronic stress is linked to visceral fat gain. To relieve stress, try exercising more, yoga, meditation or more family time. Probiotics are live bacteria that can benefit your gut and digestive health.
Some studies suggest that certain probiotics can help you lose weight and visceral fat. They may reduce dietary fat absorption in the gut, increasing how much of it you excrete in feces In addition, probiotics may help promote higher levels of GLP-1, a fullness hormone, and ANGPTL4, a protein that may help reduce fat storage 68 , 69 , Studies have shown that some probiotic bacteria from the Lactobacillus family, such as Lactobacillus fermentum , Lactobacillus amylovorus , and especially Lactobacillus gasseri , may help you lose visceral fat 71 , 72 , For example, a study in healthy Japanese adults investigated the effects of taking Lactobacillus gasseri over a week period.
It found that people who took Lactobacillus gasseri lost 8. Because HL is thought to be an important mediator in the processing of larger HDL 2 particles during conversion to the smaller HDL 3 particles 38 , 39 , it is possible that the reduction in the activity of this enzyme that accompanied weight loss was in part responsible for the increase in HDL cholesterol that was found.
Finally, CETP activity has been shown to decrease in 4 women after 2 months of caloric restriction 6 , although no information was given as to whether these subjects were studied during a hypocaloric period or when weight stable. In the older men who underwent moderate weight loss by caloric restriction in the present study, following weight stabilization significant reductions were demonstrated in overall fat mass, IAF, and SQF.
Accompanying these changes in fat mass, subjects experienced an improvement in insulin sensitivity increased Si and a reduction in HL, but not LpL or CETP, activity. These changes in Si and HL activity and the lack of change in LpL activity that accompanied weight loss in the present study are consistent with findings reported by others 8 , 36 , The finding that CETP activity did not change with weight loss in the present study compared with the reduction in CETP activity reported by Arai et al.
The greater number of subjects in the present study would reduce random selection bias from any individuals or small groups of subjects. In addition, subjects in the present study were sampled during periods of weight stability both before and after weight loss to avoid metabolic effects resulting from caloric restriction.
Whether subjects were studied during weight stability was not commented on by Arai et al. Loss of IAF, but not other measures of body adiposity or fat distribution, correlated with the reduction in HL activity in the present study.
A decrease in insulin resistance also significantly correlated with a reduction of HL activity, but in multiple linear regression this association was not independent of the effect of reduction of IAF on HL activity.
Therefore, whether the reduction in HL was the result of the improvement in IAF, the effect of weight loss to improve insulin sensitivity, or both could not be clearly determined from this study.
It should be pointed out that two subjects experienced a paradoxical increase in IAF despite loss of total body fat. These are the only two subjects who also experienced an increase in HL activity with weight loss. HL activity increased in these subjects despite either no change or an improvement in their insulin sensitivity, which would have been expected to result in no change or a reduction in HL activity based on the relationship between Si and HL activity.
The finding that their HL activities increased at the same time as IAF increased, therefore, strengthens the physiological relationship between these variables. It is known that the level of HL activity is also influence by a polymorphism of the HL gene 41 , 42 , but this polymorphism is unlikely to have had a major effect on the change in HL activity in this study because each subject acted as his own control.
It is possible that changes in the levels of other endogenous hormones may have occurred with weight loss and affected HL activity 43 , but measurement of these variables were not performed as part of this study. Given the association of visceral adiposity with increased triglyceride, VLDL-C, and apo B levels and decreased HDL-C, improvements in these lipid parameters with loss of body weight and IAF was expected.
A possible mechanism by which weight loss resulted in decreased apo B-containing particles could have occurred through a reduction in the VLDL production rate, which has been previously described in obese subjects after weight loss 8 , 44 , The increases in LDL particle size, particularly in those subjects with pattern B LDL at baseline, and HDL 2 cholesterol were probably a result of the reduction in HL activity.
Evidence to support this mechanism comes from studies demonstrating that increased HL activity is an important mediator of conversion of HDL 2 to HDL 3 particles 38 , 39 , and decreased activity has been associated with larger, more buoyant LDL particles 5 , In the present study the changes in LDL particle size and HDL subfractions did not appear to be mediated by CETP, as the activity of this enzyme did not change with weight loss.
It is of interest to note that subjects with pattern B LDL particles at baseline experienced the greatest benefit with regard to an increase in LDL particle size with weight loss. Indeed, six of the seven subjects converted to either pattern A or an intermediate pattern, whereas only one remained pattern B at follow-up.
Therefore, this study extends the existing literature reporting improvements in cardiovascular risk factors with weight loss to include both an increase in LDL particle size and a decrease in HL activity. The importance of an increase in LDL particle size and a decrease in HL activity with weight loss is illustrated by prospective studies demonstrating that a smaller LDL size predicts future risk of cardiac events 47 — 49 and that reduction of LDL density or change to larger, more buoyant particles and HL activity with lipid-lowering therapy was a better predictor of coronary stenosis regression than reduction of total lipid levels in men In summary, weight loss in older men through caloric restriction is associated with improvements in visceral adiposity, insulin sensitivity, HL activity, and the dyslipidemia of the visceral adiposity syndrome, including an increase in LDL particle size.
The reduction in HL activity with weight loss may be an important contributor to the increase in LDL size and HDL 2 cholesterol, especially in those subjects who have pattern B LDL particles before weight loss.
CETP and LpL activity did not change, however, as a result of weight loss. These data suggest that HL activity is influenced by changes in IAF and may mediate in part the beneficial changes in cholesterol content of lipoprotein subfractions as a result of weight loss.
This work was supported by NIH Grants RO1-AG NIA and PO1-HL A portion of this work was conducted at the University of Washington General Clinical Research Center MRR and was supported by Clinical Nutrition Research Grant 5PDK, and Diabetes Endocrinology Research Center Grants DK and DK Fujimoto WY , Abbate SL , Kahn SE , Hokanson JE , Brunzell JD.
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Volume Article Contents Abstract. Experimental Subjects. Materials and Methods. Journal Article. Purnell , Jonathan Q. Purnell, M. Oxford Academic. Steven E. John J. David N. John D. Robert S. Revision received:. PDF Split View Views.
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Permissions Icon Permissions. Abstract How weight loss improves lipid levels is poorly understood. Table 1. Body weight and lipids at baseline and after weight loss. After wt loss. Values are means ± sd. Open in new tab. Table 2. Change in LDL phenotype and size as a result of weight loss. Preweight loss LDL size Å.
Postweight loss. LDL size Å. LDL size is reported as the mean ± sd. Table 3. After weight loss. Figure 1. Open in new tab Download slide. Table 4. Google Scholar Crossref. Search ADS. The dense LDL phenotype: association with plasma lipoprotein levels, visceral obesity, and hyperinsulinemia in men.
Role of hepatic-triglyceride lipase activity in the association between intra-abdominal fat and plasma HDL cholesterol in obese women. Effect of hepatic lipase on LDL in normal men and those with coronary artery disease.
Increased plasma cholesteryl ester transfer protein in obese subjects: a possible mechanism for the reduction of serum HDL cholesterol levels in obesity. Effect of adiposity on plasma lipid transfer protein activities: a possible link between insulin resistance and high density lipoprotein metabolism.
Effects of weight reduction in obesity: studies of lipid and carbohydrate metabolism in normal and hyperlipoproteinemic subjects. Effects of weight reduction on plasma lipoproteins and adipose tissue metabolism in obese subjects. Weight loss reduces abdominal fat and improves insulin action in middle-aged and older men with impaired glucose tolerance.
For more chilesterol about Importance of detoxification Subject Areas, click Immunity-boosting foods. It has Vusceral reported that obesity Viscetal serum low-density Visceral fat and cholesterol levels cholesterol LDL-c fay important risk factors of cardiovascular disease CVD. It is recognized that regionalized adiposity has different cardiovascular risk, visceral versus subcutaneous, is a better predictor of CVD. However, the relationship between regionalized adiposity and LDL-c is unclear. The present study was designed to investigate the relationship between visceral fat accumulation and serum LDL-c levels in a Chinese cohort. New Visceral fat and cholesterol levels shows little risk dat infection from prostate biopsies. Discrimination leveks work is linked to high blood pressure. Icy fingers and Hydration for staying hydrated during high-intensity workouts Poor circulation or Raynaud's cholestedol Carrying a little extra Visceral fat and cholesterol levels around the middle can be hard on a woman's ego—especially during swimsuit season—but it's even harder on her heart. The November Harvard Women's Health Watch examines the connection between abdominal fat and heart health. Extra body fat increases the risk for conditions that contribute to heart disease, such as high blood pressure, high cholesterol, and diabetes. Fat deposited in the abdomen—called visceral fat—lies deep enough to surround organs and disrupt their function.
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