Have you tried too much to lose weight? Well, according to a study published in the Health and Fitness Journal, a heart-healthy diet rich in fiber and low saturated fat may be the key to weight loss and reducing abdominal fat. While a diet can help fight abdominal obesity, those who are popular on the internet, including intermittent fasting, protein-rich diets, the Paleo diet and green tea, all have a lack of high-quality evidence. None of them has proven to be effective compared to other types of energy-restricted diets.
According to the researchers, there is still no miracle diet, nutrient or bioactive substance that will target abdominal fat. A healthy diet with a lot of fiber and a low saturated fat content is a great way to prevent and reduce abdominal obesity. Diets that typically have a lower intake of trans- and saturated fats and a higher fiber intake seem useful in reducing or preventing abdominal obesity. These recommendations are consistent with a heart-healthy diet such as Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet.
According to the researchers, independent of body weight, a larger waist circumference increases the risk of cardiovascular disease, diabetes and metabolic syndrome. These risks are mainly related to visceral fat of adipose tissue that is located under the abdominal muscles and surrounds the main internal organs. Visceral adipose tissue appears to be more metabolically active than subcutaneous fat, stored under the skin but above the abdominal muscles.
We recommend some healthy foods that you can include in your daily diet and that can help you lose weight:
It is known that oats contain a lot of fiber that help bind bile acids and drive them out of the body. These bile acids are made from the cholesterol. A diet with oats is effective in lowering the cholesterol level in the body. Moreover, oats helps you to last longer; thanks to the presence of proteins and fibers in them.
Berries are loaded with heart-healthy phytonutrients and many soluble fibers. Make a quick smoothie or sprinkle over your breakfast cereals.
Flax seeds are rich in omega-3 fatty acids, fiber and phytoestrogens, all of which help to keep your heart healthy. It is best to soak or grind linseed before consuming it to achieve maximum health benefits.
A handful of nuts a day can marvel at your heart. Nuts have a high content of unsaturated fats that are good for your heart and help reduce the inflammation of the blood vessels.