Men and women who carry excess weight around the abdomen, frequently develop a condition known as metabolic syndrome (see page 4), which can lead to heart disease and type 2 diabetes. According to Dr. Robert Hegele, a spokesperson for the Heart and Stroke Foundation of Canada, metabolic syndrome iswidespread and may affect 20 percent or more of adult Canadians.
Why visceral fat is dangerous
One of the primary reasons visceral fat compromises the health, is because the fat cells secrete substances called cytokines—molecules that trigger inflammation. This inflammation contributes to the development of many chronic diseases including high blood pressure, insulin resistance, atherosclerosis, type 2 diabetes and certain cancers.
Adding to the problem are cells of the immune system called macrophages. These cells patrol the body for infection and clean up cells that have reached the end of their life-cycles and died off. Unfortunately, macrophages also produce pro-inflammatory cytokines. When abdominal fat cells grow in size, they become overburdened and some burst open, leak, or die. Macrophages are then drawn to the area to perform their janitorial duties. Although macrophages play a good role in the body, they can cause problems when there are too many of them. An increase in abdominal fat means a greater number of macrophages, secreting more cytokines. This leads to increased inflammation and risk of disease.
The ability of visceral fat to manufacture and disperse various chemicals, hormones, enzymes, cytokines and other substances that affect the workings of the body have led many doctors and scientists to view this fat as an active endocrine (secretory) organ, similar to the liver or pancreas.
Fighting fat with fat
On page 4, we have provided a list of ways you can reduce your levels of abdominal fat, and the associated risk for a number of serious diseases. Here’s more ammunition to help you pare down that spare tire: Researchers have found that people whose diets contain mono and polyunsaturated fats—as opposed to saturated (animal) fats and transfats have lower amounts of visceral fat. Monounsaturated fats include olive, grapeseed, tea and canola oils. Polyunsaturated fats include soybean, corn and safflower oil.
Omega-3 fatty acids, present in flax oil and fish oils, are polyunsaturates that are especially helpful for the body and should form part of the diet. They are naturally found in walnuts, salmon and other oily cold water fish, and flaxseed.
If your diet is already high in corn, safflower and canola oils (omega-6 oils), you should make the effort to obtain more omega-3 oils to attain a healthy balance.
Recent research from Loma Linda University, just published in the American Journal of Clinical Nutrition, compared the effects of walnuts and fatty fish in the fight against heart disease. The researchers discovered that, in healthy individuals, walnuts lower cholesterol more than fatty fish, while fatty fish are more effective at lowering triglycerides. Both can reduce the overall risk of coronary heart disease.
It is recommended that you eat fish no more than three times a week, due to the possibly high mercury content.