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belly fatBelly fat, or so called visceral fat, imposes our health to a great deal of danger. It can substantially elevate the risks of many serious diseases like type 2 diabetes, heart attack or even cancer. Belly fat surrounds most of vital organs of our body located nearby, and this way can affect their function to a great extent. A combination of a low calorie diet and plenty of exercise are supposed to be an effective way to get rid of belly fat. Besides, according to the findings of a recent study, consuming the foods rich in soluble fiber on an everyday basis can assist in decreasing the amounts of abdominal fat in men and women.

The research carried out by a group of experts from Wake Forest Baptist Medical Center involved physical examination and analyzing eating habits and lifestyle issues of over 1,000 people. In addition, special tests were carried out to evaluate the amounts of abdominal fat and subcutaneous fat deposits in the body. In 5 years, the same tests and exams were repeated to all participants. It turned out that consuming just 10 g of soluble fat a day is linked to decreased by 3.7 percent amounts of belly fat . Combined with exercising and increased physical activities (the recommended amounts is for 30 minutes 4 times a week) can result in higher decrease of belly fat: up to 7.4 percent.

Dr. Kristen Hairston, an assistant professor of internal medicine and a leader of the study, says: УWe know that a higher rate of visceral fat is associated with high blood pressure, diabetes and fatty liver disease. Our study found that making a few simple changes can have a big health impact.Ф The recommended daily dose of soluble fiber consumption, set up by the National Academy of SciencesТ Institute of Medicine, is about 25-30 g a day, but consuming even 10 g is linked to the above mentioned benefits.

The food sources of soluble fiber include apples, carrots, citrus fruits, beans, peas, barley and others. A regular consumption of the food rich in soluble fiber can not only assist in effective weight management, but also decrease bad cholesterol levels in blood, improve the function of the digestive system and help control sugar level in blood. In order to provide your body with 10 g of soluble fiber and decrease the amounts of belly fat, it is enough to eat 2 small apples, 1/2 cup of green beans or a cup of fresh green peas.

 

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