4 Ways to Shed Belly Fat and Protect Against Heart Failure

If you're like most women, you probably know whether you're shaped like an apple (big waist, small hips, thin legs) or a pear (small waist, big hips and thighs). And you probably have heard that it's better healthwise to be a pear. Having too much fat on your belly increases your risk of age-related diseases like heart disease and diabetes. In fact, a study published yesterday in the journal Circulation: Heart Failure indicates that having a large waist size ups your risk of heart failure, a condition that's often fatal. A second study published in the Journal of the American Medical Association found that exercise doesn't harm those with heart failure and could actually provide some benefits.

The analysis of the belly fat research, based on data from two Swedish population studies, showed that being overweight or obese increased the risk of heart failure in men but didn't in women—unless they had a large waist size. A woman with a normal body mass index of 25 whose waist size increased by 4 inches over the years wound up with a 15 percent greater risk of heart failure than those whose waist sizes remained the same. (A 5-foot, 4-inch woman who weighs 146 pounds has a BMI of 25.) Medical experts recommend that women maintain a waist size of less than 35 inches to reduce their risk of chronic diseases.


Where you carry your fat is largely determined by your genes. (I can thank my mother for my ample butt and thighs.) But there are certain things you can do to help redistribute fat away from your belly.


Try the following:

1. Exercise. You can't exercise to spot reduce, but getting active on most days of the week can help you shed excess pounds. And often the fat our body sheds first comes from our belly: nature's way of getting rid of what's bad for us. Abdominal crunches can help tone muscles to make your stomach look flatter, but to truly get rid of fat, you have to burn it off through aerobic activity like running, walking, or biking.

2. Be a mindful eater. Researchers are currently investigating whether teaching women to really pay attention to what they eat can help redistribute body fat from the waist to the hips. Other studies, though, have shown that mindful eating can help with weight loss efforts.

3. Get adequate amounts of sleep. Too little sleep (less than six hours) or too much (more than eight hours) results in an excess production of the stress hormone cortisol. This hormone promotes the storage of fat in the belly. A possible reason: Your body, knowing it's in a state of stress, shuttles fat off to a storage place where it can be easily burned off for fuel in an emergency. Fat on the hips and thighs isn't released from cells as quickly, which is why we often refer to it as "stubborn fat."

4. Reduce stress. Penciling in 15 minutes a day for relaxation can lower your cortisol levels, helping you shed belly fat. Deep breathing, a stroll outdoors under the blossoming trees, or a bubble bath can help you leave the world behind.

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Seven Super Foods for Heart Health

Less than 5 percent of American adults meet all of the dietary recommendations for optimal heart health. Consuming foods low in saturated fat and sodium, yet rich in dietary fiber, can help lower your cholesterol, blood pressure and overall risk of heart disease. The most nutritious foods also provide numerous vitamins, minerals and phytonutrients.

Berries

Anthocyanins, the antioxidants in berries, provide their rich colors ranging from red to deep purple.
Berries are rich in fiber, vitamin C, potassium and antioxidants -- potent disease-fighting compounds. A study published in the June 2010 issue of the "Journal of Nutrition" found that consuming a beverage that provided the equivalent of 2 cups of blueberries daily for eight weeks significantly decreased blood pressure and improved other markers of cardiovascular health. If you don’t enjoy blueberries, try raspberries, strawberries or blackberries -- all are rich in phytonutrients.

Fish

A fish filet of 3 to 4 ounces counts as one serving.
The American Heart Association recommends two servings of fish -- preferably fatty fish -- each week. Fatty fish like salmon and mackerel are rich in omega-3 fatty acids, which decrease risk of arrhythmias, lower triglycerides and increase levels of high-density lipoprotein -- the good cholesterol -- in your blood.

Leafy Greens

Kale can be used as the base of a salad or sautéed to be a side dish to entrees.
Leafy greens, such as spinach and collard greens, are packed with numerous vitamins and minerals while being low in calories. One cup of cooked spinach meets the daily requirements for vitamins A and K and 50 percent of the daily requirements for magnesium and vitamin C yet provides only 40 calories.

Nuts

A diet rich in walnuts also can decrease your risk for various cancers.
Nuts are nutrient-dense foods rich in unsaturated fats, protein, fiber, minerals, vitamin E and plant stanols and sterols. Eating 1.5 ounces of nuts -- in particular pistachios, walnuts or almonds -- can significantly improve your cholesterol and decrease your risk for heart disease. Nuts are heart-healthy snacks that are easy to carry with you when you're on the go.

Legumes

Eating a variety of beans and lentils helps meet your iron requirements.
Legumes include beans, peas and lentils -- all of which are low in fat, high in fiber and provide high-quality vegetable protein. A study published in the November 2012 issue of the "Archives of Internal Medicine" indicates that 1 cup of legumes a day improves blood sugar and decreases the risk of cardiovascular disease. You can easily mix legumes into soups, casseroles and pasta dishes, or toss them into salads.

Oats

Instant, slow-cook and steel-cut oatmeal all provide a variety of nutrients.
Oats provide more soluble fiber -- the type that lowers your cholesterol -- per serving than almost every other grain. Not only will oatmeal improve your heart health, it may help you lose weight. Because oatmeal is so rich in fiber, it can help you feel fuller for a longer period of time, which helps decrease caloric intake throughout the day. For a triple threat of super foods, top your oatmeal with a handful of berries and tablespoon of chopped nuts.

Dark Chocolate

One ounce of dark chocolate, approximately 28 grams, provides 170 calories.
Even a sweet treat, like dark chocolate, can improve heart health. Dark chocolate is rich in flavonoids, compounds that may help prevent blood clots and hardening of the arteries. Since chocolate is high in calories, limit yourself to a 1-ounce piece with 70 percent cocoa or more.

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