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5 foods to include in your diet today



A heart healthy diet may be the way to a slimmer waist, suggests a new study. A high-fiber diet low in saturated fats could not only help maintain warmth but also lose belly fat, according to a new study published in the Health and Fitness Journal. While diets can help fight abdominal obesity, but those advertised on the internet including intermittent fasting, high-protein diets, the "Paleo" diet, and green tea, all lack high-quality evidence. None of them has shown that it is more effective than other types of energy-reduced (calorie-reduced) diets, the researchers said.

"There is still no miracle diet, food, nutrient, or bioactive component that targets belly fat," said Kari D. Pilolla of California Polytechnic State University.

A heart-healthy diet high in fiber and low in saturated fats is a great way to prevent and reduce celibial obesity, said Pilolla. A modern urban diet is typically filled with trans and saturated fats that can sustain clogged arteries. These fats give way to empty calories, which also contribute to weight gain.

Lower intake of trans and saturated fats and higher fiber intake appeared to be helpful in reducing or preventing abdominal obesity.

"These recommendations are consistent with heart-healthy diet as the (US) NIH-developed dietary approaches Stop high blood pressure (DASH) diet and the Mediterranean diet," said Pilolla.

It is known that a larger waist circumference increases the risk of cardiovascular disease, diabetes and the metabolic syndrome. These risks mainly relate to visceral adipose tissue ̵

1; fat that is stored under the abdominal muscles and surrounds the major internal organs. Visceral adipose tissue appears to be "metabolically more active" than subcutaneous fat stored under the skin but over the abdominal muscles.

The researchers said that health and fitness professionals should encourage their patients to monitor abdominal obesity, which would help the tejm and better assess their cardiometabolic health risks.

Here are five foods that you need to include in your daily diet to promote heart health and promote weight loss.

1. Oats: It is known that oats contain a type of fiber that helps to bind bile acids and remove them from the body. These bile acids are made from cholesterol. A diet containing oats is effective in lowering the level of cholesterol in our body. Oats are full of fiber and proteins that induce satiety and promote weight loss.

2. Nuts: A munch on a handful of nuts can do wonders for your heart. These nuts have high levels of unsaturated fatty acids that are good for your heart as they help to reduce the inflammation of the arteries. Paint your saturated fats for these healthy fats.

3. Legumes: Legumes are great for the heart and have antioxidants, proteins and fiber. Fiber takes the longest to be digested. By delaying digestion, it will keep you fed for a long time, preventing you from eating fatty food.

4. Berries: Berries are full of heart-healthy phytonutrients and many soluble fiber. Make a quick smoothie or sprinkle over your breakfast cereal.

5. Flaxseed: Flaxseeds are rich in omega-3 fatty acids, fiber and phytoestogens and all of these help in improving heart health. It is best to soak or grind flax seed before you consume it for maximum health benefits.
(With Inputs IANS)


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