White, subcutaneous, visceral: 5 main types of fat in the human body

The most dangerous type of fat for health. Visceral fat is white fat that is found in the abdominal cavity around organs, liver, pancreas, heart, intestines. Researchers have found that visceral fat secretes retinol-binding protein 4, which increases insulin resistance. This, in turn, leads to glucose intolerance and type 2 diabetes.

A large amount of visceral fat in the body is associated with the development of breast cancer, colorectal cancer, heart disease, dementia.

It is not clear to the end how dementia is associated with fat. Perhaps the matter is the hormone leptin - produced by white fat - and its negative effect on the brain. According to Rachel Witmer, Ph.D., researcher at the research department at The Kaiser Permanente in Auckland, California, it was she who revealed the connection between the presence of visceral fat and the development of dementia during the study, which analyzed data from more than 6,500 people.

To assess the amount of visceral fat in the body, you need to determine the ratio of the waist to the hips. Measure your waist and hips at the widest point. Then divide your waist circumference by your hip circumference. If the number is greater than 1.0 in men and 0.

85 in women, then the level of fat is too high.

Nutritionists recommend increasing the amount of unrefined foods, protein, unsaturated fatty acids, whole grains and fiber in the diet - their practice shows that this will significantly reduce the level of visceral fat. It’s also important to sleep 7-9 hours a day and exercise. A study conducted in 2015 says that an effective method of dealing with belly fat is to regularly perform cardio.

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