get old It brings about a large number of changes in the body – especially in the process of metabolism. One of the areas where you may notice the accumulation of more fat around the abdomen.
The registered dietitian explains that “belly fat accumulates due to excess calorie intake, genetics, aging, cortisol, stress, increased intake of saturated fat, and lack of sleep.” Jonathan ValdezrdnOwner Genki Nutrition and spokesperson New York State Academy of Nutrition and Dietetics.
And the accumulation of belly fat can lead to serious health problems.
“Accumulation of belly fat can increase the risk of diabetes, high blood pressure, heart disease, and infections,” Valdes adds.
You can not only eat a healthy and balanced diet as you age Reduce belly fat But it also helps slow down the aging process. If you want both benefits, here are seven foods you should be adding to your diet, according to nutritionists.
“Almonds are an excellent source of plant-based protein that keeps you satisfied while keeping you from reaching for healthy midday snacks,” Bonnie Taub Dixresearch and developmentis a registered dietitian and creator of the site BetterThanDieting.com.
One serving of almonds, she adds, provides six grams of protein, the amount found in one egg or one ounce of chicken.
Almonds are rich in healthy monounsaturated fats that may help Reduce bad LDL cholesterol And it helps promote heart health, she says. “Almonds are also rich in vitamin E, an antioxidant that has been shown to reduce wrinkles, a natural process of aging. Almond oil is often included in beauty products for a reason!”
“Strawberries can add natural sweetness to any dish while also 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. Taub-Dix says. “Vitamin C helps support collagen in the skin and bones – both of which are important to support healthy aging.”
Valdez adds, “Fruits also fight sweet cravings, and also contain antioxidants, vitamins, and minerals to improve bodily functions.”
If you want to lose belly fat and slow down aging, whole grains like oats, quinoa and brown rice are good options to add to your diet. “Whole grains are rich in fiber (and also contain some protein) which increases satiety while reducing calorie intake,” Valdez says. “Compared to their wholegrain counterparts, they contain more minerals, vitamins, and other antioxidants that can help slow the aging process.”
“BeanPulses, also known as pulses or legumes, are perhaps the most underappreciated foods in the store! Beans provide a wealth of nutrients, including plant-based protein and fiber, which will get you moving and help you feel satisfied at the same time,” says Taub-Dix. Since beans also help control the natural process of aging by regulating blood sugar levels and lowering cholesterol levels, beans help you throughout the life cycle.”
“Vegetables are rich in fiber, which increases satiety when calories are low — which also prevents excessive calorie intake,” Valdez says. In addition, they contain antioxidants that help fight inflammation Reduce the risk of diabetesHeart disease and certain types of cancer can “age” the body.
“lean protein “It helps with feelings of fullness to prevent over-consumption of calories,” says Valdez. “In addition, lean meats contain minerals such as zinc and iron, which are responsible for many enzymes in the body. Protein is also necessary for the formation of collagen which is used to help with skin elasticity.”
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