Updated on April 4, 2024


April 27, 2017
Abdominal obesity is an excessive fat around the waist
Posted by Alberto Roycor Updated on April 13, 2024

It’s important to note that everyone has some visceral fat, which serves as a protective cushion in small amounts.

However, excess abdominal fat is strongly associated with an increased risk of various health problems, including type 2 diabetes, insulin resistance, metabolic syndrome, cardiovascular diseases (such as heart disease and stroke), certain cancers (such as colon and breast cancer), fatty liver disease, and even dementia. Health Risks !

A recent explanation for the severity of visceral obesity revolves around the concept of lipotoxicity. Visceral fat cells release metabolic byproducts into the bloodstream, particularly into the portal circulation, which transports blood directly to the liver. This process inundates the liver with free fatty acids and triglycerides, leading to dysfunction. Additionally, fatty acids accumulate in other organs like the pancreas and heart, disrupting their normal function and contributing to insulin resistance, high blood sugar, elevated cholesterol levels, and irregular heart rhythms.

Reducing abdominal obesity requires weight loss, with physical exercise serving as an effective method.

Controlling Abdominal Obesity:

To determine abdominal obesity, calculate the waist-to-hip ratio by measuring the waist at the navel level with a relaxed abdomen and the hips at their widest point. Divide the waist measurement by the hip measurement to obtain the ratio. A ratio above 0.85 indicates increased risk, with a ratio of 0.95 or higher signifying a serious risk of heart attack.

Dietary Recommendations for Combating Abdominal Obesity:

1. Emphasize the use of olive oil as the primary fat source.
2. Consume plenty of fruits and vegetables with a low glycemic load.
3. Incorporate fatty fish, nuts, and legumes into regular meals.
4. Limit intake of eggs, dairy products, lean meats, and wine.
5. Avoid or minimize consumption of red meats, seafood, processed meats, soda, processed foods, and sweets.