Best Foods to Reduce Dangerous Belly Fat and Protect Heart Health

Abdominal fat and visceral fat are linked to serious health problems. A doctor explains how lean protein, fruits and vegetables, and healthy fats can help reduce belly fat.

When trying to lose belly fat, don't overdo it with protein, according to your doctor

Dr. Michael Aziz, an internist and physician at Lenox Hill Hospital in New York City, warns of the dangers of a high-protein diet and shares recommendations for foods to lose belly fat.

Including a few key nutrients in your diet can help reduce belly fat and in turn lead to major health benefits.

Excess fat around the stomach area can be a sign of visceral fat, which is deep in the abdomen and is associated with several health problems.

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Aziz acknowledged that genetics certainly play a role in obesity, but people can change their "genetic destiny" by making healthy choices like eating a balanced diet and exercising regularly.

According to a New York City doctor, monounsaturated fats and lean protein are good options for losing belly fat. (iStock)

Here are dear recommendations for foods that can help break down belly fat and facilitate a healthier lifestyle.

Lean protein sources like chicken breast and eggs are low in calories but still satisfying.

Some studies have shown that following high-protein diets can help burn extra calories, but consuming too much protein can increase the risk of kidney stones, heart attacks and strokes, Aziz said.

In general, red meats such as beef, pork, and lamb are higher in saturated fat than skinless chicken, fish, and plant proteins. According to the American Heart Association, saturated fat can raise your blood cholesterol and increase your risk of heart disease.

According to Johns Hopkins Medicine, edamame, tempeh and tofu are great meat-free options that are still high in protein.

Lean protein is a staple for those looking to lose belly fat, and edamame is a good source of protein for those who don't eat meat. (iStock)

Those trying to lose belly fat should fill their plate with low-calorie, high-fiber vegetables, Aziz said.

Lettuce and salad are usually smart choices, and adding lean protein and healthy fats can make for a complete and satisfying meal.

Aziz also recommends eating anti-inflammatory fruits that are low in sugar, such as berries.

Harvard Medical School lists apples, citrus fruits, and stone fruits (such as cherries and peaches) as other anti-inflammatory options, highlighting their vitamin C and fiber content.

Vegetables and fruits, especially those high in fiber and vitamins, are good additions to any diet, but are especially beneficial for losing belly fat. (iStock)

She recommends eating a little fat with each meal so you feel fuller while eating less. Monounsaturated fats can promote satiety and are found in foods such as olive oil, avocados, walnuts, butter, and cheese.

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Hydration is also important, and Aziz advises those trying to lose belly fat to drink plenty of water, adding that they can also include green tea and coffee in their diet, as caffeine can help boost metabolism.

Avoiding refined carbohydrates and sugar will also help, Aziz said, because they can raise cholesterol and keep people from feeling full for long.

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