Six Facts About Belly Fat

Oils. Packed with healthy monounsaturated fatty acids, oils made from canola, safflower, sesame, soybean, walnut, flaxseed, sunflower, olive and peanut oil are all recommended in the "Flat Belly Diet." Even if they don't lead to washboard abs, they're a healthy-and-filling ingredient in a Mediterranean-style diet. And, if you are predisposed to accumulating belly fat and cardiovascular problems, they're especially helpful. For example: flaxseed and walnut oil contain alpha-linolenic acid, which the body converts into good-for-you omega-3 fatty acids; and olive oil contains phytochemicals called polyphenols, which can help prevent cardiovascular disease and cancer. Use sparingly though, since 1 tablespoon of olive oil contains 119 calories (all from fat).

Olives. Also recommended in "Flat Belly Diet," olives contain monounsaturated fatty acids, iron, vitamin E, copper and fiber. Fiber helps control blood sugar and cholesterol levels. Eight kalamatas contain 68 calories (61 of them from fat), so just eat a few at a time.

Nuts and Seeds. Nuts and seeds are high in calories—but packed with nutrients such as potassium, protein, fiber, iron, zinc, magnesium, B vitamins and vitamin E, notes registered dietitian Cynthia Sass, creator of the "Flat Belly Diet." Some, like sunflower seeds and walnuts contain linoleic acid or omega-3 fatty acids which are good for heart health. Don't go crazy: just 23 almonds (1 ounce) contain 164 calories.

Dark Chocolate. This yummy treat contains good HDL cholesterol-boosting flavanols and proanthocyanins and minerals such as magnesium, potassium, phosphorous, calcium and iron. Cocoa reduces the risk of blood clots, increases the flow of blood in the arteries and may help lower blood pressure and cholesterol levels—and may even boost mood by increasing serotonin and endorphin levels. Look for varieties made with at least 70 percent cocoa. One ounce contains 136 calories.

© 2008