Visceral fat differs from subcutaneous fat in that it lies deep within the body and surrounds internal organs. According to the Mayo Clinic, high levels of visceral fat can lead to chronic inflammation, increasing the risk of developing chronic diseases.
Visceral fat is often assessed using magnetic resonance imaging (MRI) or computed tomography (CT) scans. A simpler way to measure it is with a body composition monitor, which gives a visceral fat score on a scale of 1 to 59.
Ideal score: Below 13 (on the meter scale).
Danger index: Above 13, especially 25 and above is associated with high risk of disease.
Ideal visceral fat index for men:
Research from the American Heart Association (AHA) shows that adult men should maintain a visceral fat ratio below 10-12% of total body fat to reduce the risk of cardiovascular disease.
Waist circumference is also an important indicator. According to the World Health Organization (WHO), the ideal waist circumference for men should not exceed 94 cm.
Harmful effects of high visceral fat:
Increased risk of diabetes: According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), visceral fat reduces insulin sensitivity, causing high blood sugar.
Causes metabolic disorders: Research published in The Lancet shows that high visceral fat increases bad cholesterol (LDL) and decreases good cholesterol (HDL).
Increased risk of cardiovascular disease: A high level of visceral fat can cause arterial inflammation, high blood pressure, and coronary artery disease.
How to maintain ideal visceral fat index:
Balanced diet:
Increase fiber-rich foods, such as green vegetables and whole grains.
Limit fast food, refined sugar and saturated fat.
Adopt a Mediterranean diet, which has been shown to reduce visceral fat (American Journal of Clinical Nutrition).
Exercise:
Aerobic exercises such as jogging or swimming are effective in burning visceral fat (Journal of Obesity).
Strength training is also recommended to reduce visceral fat.
Stress management: High levels of the hormone cortisol due to stress can increase visceral fat accumulation. Methods such as meditation and yoga are recommended by Harvard Medical School.
