Dietary recommendations to reduce abdominal fat and heart disease risk

Internist Michael Aziz warns that excess abdominal fat, specifically visceral fat surrounding internal organs, increases the risk of heart disease and stroke. While genetics play a role, dietary choices and physical activity are key to mitigating these health risks.

To help reduce abdominal fat and support heart health, Aziz recommends several nutritional strategies:

- Lean Proteins: Chicken breast, fish, tofu, and tempeh can increase satiety and energy expenditure during digestion. However, he cautions against excessive intake and notes that the American Heart Association warns saturated fats can raise cholesterol levels.

- Fiber-Rich Produce: Vegetables like leafy greens and berries provide satiety with low calories. Harvard University suggests including low-sugar fruits such as apples, citrus, cherries, and peaches.

- Healthy Fats: Moderate consumption of unsaturated fats from sources like olive oil, avocado, and nuts can help control appetite, though portion control remains essential.

Additionally, Aziz suggests staying hydrated with water and consuming moderate amounts of green tea or coffee, noting that caffeine may temporarily boost metabolism. He emphasizes reducing refined carbohydrates and added sugars to foster sustainable long-term health.