Abdominal fat, risk of cardiovascular disease and diabetes

Along with genetic factors, less physical activity, aging, pre-inflammation and hormonal changes, belly fat is the main cause of metabolic syndrome, causing the risk of diabetes and cardiovascular disease. .

According to Dr. Tran Quoc - HCMC Nutrition Nutrition clinic Cuong, those who are obese are 'subjects' at high risk of diabetes and cardiovascular disease compared to others.

Abdominal fat leads to excessive accumulation of visceral adipose tissue. It is the body fat cells that change the cytokines in the body and the consequences of increasing tryglyceride and blood glucose.

This means that abdominal obesity is 3 times more likely to have a stroke or myocardial infarction than a person without metabolic syndrome and a 5 times higher risk of diabetes. times compared to ordinary people.

According to the International Diabetes Association, Asians are diagnosed with MS when abdominal obesity is the belly circumference measured by a tape measuring larger and equal to 90cm for men, and more than or equal to 80cm for women. Therefore, once the waistline exceeds the upper limit, you should review it! - Th.S Cuong recommends.

Lifestyle changes to cure belly fat

Exercise against obesity.(Photo: Hong Vinh, TP)

In patients with MS, the first treatment is lifestyle changes with proper diet and moderate physical activity ., then consider drug treatment - Dr. Cuong said.

In addition, it is necessary to reduce salt intake (for people without hypertension, 3-6gam salt / person / day and high blood pressure should be limited to 2-4 grams / person / day).

According to a survey by VN Nutrition Institute, we are currently abusing salt, each person consumes more than 10 grams / day (more than 5gam recommendation).

According to the diet to prevent and treat disease, increase the amount of potassium intake, about 4.7g potassium / day (potassium is abundant in raisins, dried fruits, potatoes, bananas, coconut water, boiled vegetable juice) and limited Put alcohol into your body.

On the other hand, eat a lot of fiber in fruits and vegetables and limit the amount of simple sugar to eat, only eat an average of less than 20g / person / day .

Besides, it is recommended to increase physical activity in work, limit entertainment activities such as watching TV, playing games, reading stories . and moving to other types of entertainment with increased physical activity like going parks, bookstores, picnic .

In particular, prioritize moderate-intensity sports and extended periods (at least 45 minutes) such as playing table tennis, badminton, walking, running slowly, cycling, swimming.

With gentle and prolonged exercises, the body uses up all the fat reserves to create energy, while practicing various types of sports that use a lot of energy in a short time, the body does not use up the fat to create energy. but only using fat reserves immediately so physical activity does not work.

Le Nguyen