Doctor Reveals Best Foods for Reducing Belly Fat, Protecting Heart Health

Incorporating a few nutritious staples into the diet can help reduce belly fat and, in turn, lead to underlying health benefits, according to Dr. Michael Aziz, an internist based in New York City.

A surplus of fat around the stomach area can be an indication of visceral fat, which lies deep inside the abdomen and is linked to multiple health issues. Overweight individuals with excess fat around their midsections are at a greater risk for heart attacks and strokes.

While genetics play a role in obesity, Aziz noted that individuals can alter their genetic predispositions by making healthy choices, such as adopting a balanced diet and engaging in regular exercise.

Lean Protein

Sources of lean protein, such as chicken breasts and eggs, are low in calories and can be satisfying. Some studies suggest that high-protein diets may help burn extra calories, though consuming excessive amounts of protein can increase the risk of kidney stones, heart attacks, and strokes.

The American Heart Association advises that red meats like beef, pork, and lamb generally contain more saturated fat than skinless chicken, fish, and plant proteins. Saturated fats can elevate blood cholesterol levels and heighten the risk of heart disease. For those seeking plant-based protein options, edamame, tempeh, and tofu are recommended, according to Johns Hopkins Medicine.

Fruits and Vegetables

Individuals aiming to reduce belly fat should prioritize vegetables that are low in calories and rich in fiber. Salads and leafy greens are generally good choices, and combining them with lean protein and healthy fats can create a well-rounded and satisfying meal.

Aziz also recommends anti-inflammatory fruits that are low in sugar, such as berries. Harvard Medical School identifies apples, citrus fruits, and stone fruits like cherries and peaches as other anti-inflammatory options, citing their vitamin C and fiber content.

Healthy Fats and Hydration

Aziz stated that fat plays a crucial role in weight loss, countering the long-held advice to avoid fats. He suggests incorporating a moderate amount of healthy fats into each meal to promote satiety.

Monounsaturated fats, found in foods such as olive oil, avocados, walnuts, butter, and cheese, can contribute to a feeling of fullness. Proper hydration is also essential, and Aziz recommends drinking plenty of water. Green tea and coffee, consumed in moderation, can also help boost metabolism due to their caffeine content.

Avoiding refined carbohydrates and sugar is also beneficial, as these can raise cholesterol levels and do not contribute to long-term feelings of fullness.