why does belly fat cause heart disease
While genetics may partly dictate where you store fat, lifestyle also plays a role. And that means there are several changes you can make that can help decrease your waist-to-hip ratio and, with it, your risk of heart disease. Б Eat more whole grains. A 2010 study published in the American Journal of Clinical Nutrition found that those who consumed three or more daily servings of had 10 percent less visceral abdominal fat than those who ate virtually no whole grains. But you need to choose all your grains carefully to see these effects. The study also found that eating four or more servings a day of refined grains negated any belly fat benefits of whole-grain consumption. Б Focus on healthy fats. Eating more poly- and monounsaturated fats and fewer can help reduce your waistline. These healthier fats have anti-inflammatory effects that help better regulate insulin and result in less fat stored in the abdomen. YouБll find them in fish, and vegetable oils, such as olive oil. Б Exercise regularly. A 2016 review of 117 studies found that while diet caused more weight loss than, being active (even without weight loss) was related to a 6. 1 percent decrease in visceral abdominal fat. And thereБs some recent evidence that, in which you do short bursts of activity at close to your peak heart rate followed by easier bouts, could be particularly effective at banishing belly fat, too.
БWeБve seen greater abdominal and visceral fat loss with HIIT than with moderate-intensity continuous exercise,Б says Nathalie Boisseau, a professor of sports physiology at Universitц Clermont Auvergne in France. БThe mechanisms are not known, but HIIT does promote greater fat oxidation during the recovery period. Б
Б Manage your stress. Observational studies that measure levels of cortisol (the hormone) in saliva have found a connection between higher levels and increases in both BMI and abdominal obesity. Б Get more sleep. Research has shown that sleeping less can lead to weighing more, but a 2011 study published in the journal Clinical Obesity also found that those who 6 hours or less per night tended to put on that excess weight primarily around their middle. Carrying extra weight around your middle could mean more than just too-tight pants: You may have a higher risk of heart disease and type 2 diabetes, according to a new study of more than 400,000 people. б The authors say that their findings provide the strongest evidence yet that belly fat is directly linked to the development of chronic disease. is a well-known risk factor for both heart disease and diabetes.
But for any given (which is calculated using height and weight), distribution of body fat can vary substantially: Some people pack more fat around their hips, for example, and others around their stomachs. Studies have suggested that people with excess belly fatБakaб Бare more likely to have chronic health problems and. БBut it wasnБt clear if that was due to the abdominal fat itself, or the fact that people with abdominal fat also tend to haveб other unhealthy behaviors, like or not exercising,Б says lead author Connor Emdin, PhD, a researcher at the Broad Institute of MIT and Harvard. б Since body shape is partially genetic, Emdin and his colleagues wanted to see if they could trace these increased disease risks all the way back to peopleБs DNA. This could help rule out overlapping effects of lifestyle habits, he says, and show whether abdominal obesity is a risk factor all on its own. б To investigate, the researchers analyzed genomic data and medical records from more than 400,000 people. They found that people who carried combinations of genes that predisposed them to (a measure of abdominal obesity) were 77% more likely to have diabetes, and 46% more likely to have coronary heart disease, than those who werenБt predisposed.
They were also more likely to have risk factors for these conditions, such as high, high, and high blood glucose levels. RELATED: Looking solely at peopleБs genetic riskБand not at their actual waist-to-hip ratio, which could also be influenced by unhealthy behaviorsБhelped the researchers conclude, with greater certainty than ever before, that belly fat really does contribute to and. That doesnБt mean people with certain genes are doomed. БThe amount of fat that you store around your stomach is influenced by genetics, but itБs also strongly influenced by exercise and diet,Б Emdin says. БIf you donБt exercise and you donБt eat healthy, youБre going to have a lot more fat around your abdomen. Б б for the latest wellness, fitness, and nutrition news In that sense, Emdin says, the study highlights the importance of a healthy lifestyleБno matter what your genetic background. БThe message here is that if you want to reduce your health risks, you should you store around your abdomen,Б he says. б
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