September 2022

Your belly contains visceral fat, a significant risk factor for high
blood pressure, type 2 diabetes, and heart disease. Waist measurements
of over 35 inches in women and 40 inches in men are a red flag. To
reduce visceral fat:

• Exercise moderately for an hour, such as walking briskly 5 days a week
• Add strength training to your workout twice a week
• Eat soluble fibre-rich foods such as fruits, vegetables, and beans
• Eat some protein with every meal
• Manage your stress by relaxing with friends and family or meditating
• Get 7 hours of sleep every night
• Reduce simple carbohydrates such as sweetened fruit juice and cookies
• Add lean protein to your diet
• Avoid trans fats or partially hydrogenated fats