If you are looking to trim your tummy, include these good foods in your diet.
LAZY exercisers, listen up! It’s not just sweating it out that will melt the fat in our bodies. What we eat is more important than running frantically on the treadmill. Some foods banish belly fat — the most dangerous kind — and for most parts, the goodness is in their content of good fats (both the polyunsaturated and monounsaturated fatty acids).
Diet gurus have confirmed that what we eat is more important than how much we consume, so stock up on these goodies on your next grocery shopping outing and start reaping their flat-belly benefits.Almond
1. Almonds are high in monounsaturated fat to help sweep away bad cholesterol nestling in your arteries. Packed almonds are sometimes roasted with oil and salt so it is best to buy raw almonds and roast them in the oven with a dash of olive oil until they brown.
2. If the bar comes with at least 70 per cent cocoa content, you are reaping the blood pressure-lowering benefit of dark chocolate. But it has to be dark — not milk, not white and not dark chocolate eaten with milk. According to an Italian research in 2003, milk may interfere with the absorption of the antioxidants in chocolate.
3. This oily fish contains high levels of omega-3 fatty acids and intake of this food compound is associated with decreased risk of numerous cardiovascular problems, including high blood pressure. Just grill the fish fillet with herbs and pepper. The oil is enough to flavour the flesh.
4. Berries are rich in antioxidants to neutralise free-radicals. Basically, this makes your system stronger. If you can’t get fresh berries, frozen ones are just as good. Add them to your morning cereal or yoghurt for natural sweetening plus all the berry goodness.
Olives and olive oil
5. A staple in Mediterranean diet, olive oil is rich in monounsaturated fat which is good for you. Olives contain iron, dietary fibre and copper. Add olives to your cooking and sprinkle some cold-pressed, extra virgin olive oil on your salad.
6. The perfect punctuation for a salad, avocado comes with folate, monounsaturated fat and antioxidants. The creamy, buttery fruit can help lower blood cholesterol too. Concoct a drink using avocado and skimmed milk for a healthy, delicious treat.
7. This super vegetable deserves to be on the good food list with its high vitamin C content, folic acid (for women to sustain normal tissue growth) and potassium (to help lower blood pressure). Mum’s right for reminding us to eat our greens.
8. Chosen carefully, peanut butter is not just a child’s favourite bread spread. Peanuts also contain high amount of good fats to help lower bad cholesterol in the body. Read the ingredients list and make sure it contains only peanuts (or if must, a little bit of salt).
9. A favourite snack for the health conscious, the good fats in walnut help you lower cholesterol and even lose weight. For a cheaper option, get raw walnuts in the market and roast them at home. Add to your morning cereal and salad for a nutritious bite.
10. Eggs are low in both calories and unhealthy fats. It’s tasty and versatile so have its goodness in many ways (preferably not deep-fried). When taken in moderation, eggs keep you full without the heavy burden of calories.
-writes Syida Lizta Amirul Ihsan