Doctor Shares Diet Tips to Reduce Belly Fat and Improve Heart Health
Incorporating lean protein, fruits, vegetables, and healthy fats can help decrease visceral fat linked to serious health issues.
Accumulating excess fat around the midsection, often indicative of visceral fat, is associated with an increased risk of heart attacks and strokes, according to Dr. Michael Aziz, an internist in New York City.
Aziz suggests that while genetics play a role in obesity, lifestyle choices, including diet and exercise, can alter one's predisposition to weight gain.
Lean Protein
Sources of lean protein, such as chicken breasts and eggs, are recommended for their low calorie count and satiety. Some studies suggest high-protein diets can boost calorie expenditure, though excessive protein intake may pose risks like kidney stones, heart attacks, and strokes. The American Heart Association notes that red meats tend to have more saturated fat than skinless chicken, fish, or plant-based proteins, and saturated fats can elevate blood cholesterol, increasing heart disease risk. Meat-free protein options like edamame, tempeh, and tofu are also beneficial.
Fruits and Vegetables
Low-calorie, high-fiber vegetables should be a staple for those aiming to reduce belly fat. Salads, when paired with lean protein and healthy fats, can form a satisfying meal. Aziz also recommends anti-inflammatory fruits with low sugar content, such as berries. Apples, citrus fruits, and stone fruits like cherries and peaches are also cited for their vitamin C and fiber content.
Healthy Fats
Aziz emphasizes the importance of healthy fats in weight management, countering the past notion that all fats should be avoided. Including a moderate amount of fat in each meal can enhance satiety and reduce overall food intake. Monounsaturated fats found in olive oil, avocados, walnuts, butter, and cheese can contribute to a feeling of fullness.
Adequate hydration is also crucial. Drinking plenty of water, along with moderate consumption of green tea and coffee, can support metabolism. Avoiding refined carbohydrates and sugars is advised, as these can negatively impact cholesterol levels and offer limited satiety.