getting old it brings a lot of changes in the body, especially in the metabolism. And one area where you may notice increased fat accumulation is around the belly.
“Belly fat accumulates due to excess caloric intake, genetics, aging, cortisol, stress, high saturated fat intake, and lack of sleep,” explains the registered dietitian. jonathan valdezRDNowner of Genki Nutrition and a spokesman for the New York State Academy of Nutrition and Dietetics.
And that accumulation of abdominal fat can lead to serious health problems.
“The accumulation of abdominal fat can cause an increased risk of diabetes, high blood pressure, heart disease and inflammation,” adds Valdez.
Eating a healthy, balanced diet as you age can not only reduce belly fat They also help slow down the aging process. If you want both benefits, here are seven foods to add to your diet, according to dieticians.
“Almonds are an excellent source of plant-based protein that keeps you full and prevents you from reaching for less healthy mid-day snacks,” he says. bonnie taub dixDRregistered dietitian and website creator BetterToDoDiet.com.
He adds that a serving of almonds provides six grams of protein, about the amount in an egg or an ounce of chicken.
“Almonds are rich in healthy monounsaturated fats that can help lower LDL (bad) cholesterol and help promote heart health,” she says. “Almonds are also rich in vitamin E, an antioxidant that has been shown to reduce wrinkles, a natural aging process. Almond oil is often included in beauty products for a reason!”
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“Strawberries can add natural sweetness to any dish while adding fiber, potassium, folate, and antioxidants,” says Taub-Dix.
She points out that strawberries, both fresh and frozen, are one of the best sources of vitamin C. “A serving of about eight strawberries has as much vitamin C as an orange, which is all the vitamin C we need in one day.” says Taub-Dix. “Vitamin C helps maintain collagen in the skin and bones, both of which are important in supporting healthy aging.”
Adds Valdez: “Fruits also fight sweet cravings and also have antioxidants, vitamins and minerals to optimize body function.”
If you want to lose belly fat and slow down aging, whole grains like oatmeal, quinoa, and brown rice are good options to add to your diet. “Whole grains are high in fiber (and also have some protein) that increase satiety and minimize caloric intake,” says Valdez. “Compared to their non-whole grain counterparts, they contain more minerals, vitamins, and other antioxidants that may also help slow the aging process.”
“BeansAlso known as legumes or legumes, they are probably the most underrated foods in the store! Beans provide a host of nutrients, including plant protein and fiber, that will get you excited and help you feel full at the same time,” says Taub-Dix. “Since beans also help control the natural aging process by By regulating blood sugar levels and lowering cholesterol levels, beans help you throughout your life cycle.”
“Vegetables are high in fiber, which increases satiety with fewer calories, which also prevents excessive caloric intake,” says Valdez. “In addition, they contain antioxidants that help fight inflammation while lower the risk of diabetesheart disease and certain cancers that can ‘age’ the body.
“lean protein it helps with satiety to avoid excessive calorie consumption,” says Valdez. “In addition, lean meats contain minerals like zinc and iron, which are responsible for numerous enzymes in the body. Also, protein is needed to create collagen which is used to help the skin’s elasticity.”
