Visceral fat is the belly fat deposited between your abdominal organs. There is a high correlation between visceral fat and a variety of serious health concerns such as cardiovascular disease and obesity, according to the American Heart Association (AHA). Eating a well-balanced, heart-healthy diet is important for your overall health since the lowest rate of visceral fat is found among those who eat a healthy diet, according the USDA. It is important to know about which foods to avoid to protect your health.
Baked Goods
Commercially prepared baked goods such as cakes, croissants, biscuits, pies, cookies, pastries, energy bars and doughnuts usually contain large amounts of trans fats. Trans fats, or partially hydrogenated oil, are health-harming fats that harden at room temperature. By avoiding baked goods that contain these fats, you will decrease your calorie consumption as well as protect your overall health. In addition to containing harmful trans fats, baked goods usually contain excessive amounts of sugars, fats and other additives. None of these are beneficial for your visceral-fat-loss program.
Snack Items
When you feel the urge to snack, avoid snack items that can add empty and/or excessive calories. These include fat-laden products like potato chips, fried pork rinds, many granola bars and fried banana chips. Many of these use harmful trans fats. Other snack items that are high in calories and fat include many fast foods, prepackaged foods, such as crackers and cheese, and microwave popcorn. According to the Nutrition Data website, butter-flavored microwave popcorn can contain 10 g of trans fat and 527 calories per 1-cup serving.
Whole-Fat Dairy Foods
Whole-fat dairy is high in both calories and saturated fats. These whole-fat dairy foods include milk, hard cheeses such as cheddar and Parmesan, soft cheeses like cottage and ricotta, ice cream, cream and butter. Avoiding these high-fat foods and choosing lower-fat versions will save you many calories while also improving your cardiovascular health.
High Fat Red Meats
Red meats contain animal-based saturated fats. Saturated fats need to be a concern for you regarding your visceral fat. Foods containing these fats are higher in calories and fat content than leaner protein alternatives. Red meats containing saturated fats include beef, lamb, veal and pork. Avoid high-fat cuts such as short ribs, prime rib, ground meat, brisket, fat-untrimmed roasts and tenderloins. Avoid meats that have noticeable fat within the cut.
Processed Meats
Processed meats include red meat byproducts such as beef sticks, salami, bacon, ham, deli cuts and sausage varieties. Many of these foods are high in saturated fats, calories and other additives. For instance, according to Nutrition Data, breakfast strips made from cured beef can contain 5 g of saturated fats and 150 calories per three-strip serving.
References
- USDA National Nutrient Database for Standard Reference, Release 20; 2008
- American Heart Association: Obesity--Impact on Cardiovascular Disease
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