Certain foods may help reduce belly fat and, in turn, support heart health, Dr. Michael Aziz, an internist based in New York City, told Fox News Digital in comments reported by the New York Post on October 15. Aziz's recommendations include lean protein, fruits and vegetables, healthy fats, and increased hydration, according to the report.
Excess fat around the stomach can indicate visceral fat, which lies deep inside the abdomen and is linked to multiple health issues, the report stated. Genetic factors contribute to obesity, Aziz acknowledged, but he said people can change their "genetic destiny" through healthy choices such as a balanced diet and regular exercise.
Visceral fat is described in published health literature as the firm fat that surrounds the internal organs, distinct from subcutaneous fat that lies close to the skin [1]. One review of the evidence states that visceral fat is a metabolically active tissue that wraps around internal organs and releases inflammatory compounds, increasing the risk of Type 2 diabetes, heart disease and chronic inflammation [2].
Lean Protein Recommended as Low-Calorie, Satisfying Option
Some studies have shown that following high-protein diets can help burn extra calories, Aziz said, while noting that consuming too much protein can increase the risk of kidney stones, heart attacks and strokes.
The American Heart Association's diet and lifestyle guidance calls for shifting from meat to plant sources of protein such as beans, peas, lentils and nuts, regularly consuming fish and seafood, and selecting low-fat dairy options [3].
Guidance published in book form on adrenal and metabolic health likewise recommends the lower-fat choices of poultry, beef and pork, and notes that organic, free-range and hormone-free animals are preferable because the animals people eat store toxins in fat the same way humans do [4].
Fruits and Vegetables Cited for Fiber, Low Calories
Those trying to lose belly fat should fill their plates with vegetables that are low in calories and high in fiber, Aziz said. Monounsaturated fats can promote a feeling of fullness and are found in foods like olive oil, avocados, walnuts, butter and cheese, and incorporating a few nutritious staples into the diet can help reduce belly fat and, in turn, lead to underlying health benefits, according to the report [5]. A separate report on visceral fat cites dietitians who name spinach, cauliflower, Brussels sprouts, artichokes and cabbage among the best vegetables for reducing visceral fat [6].
Aziz also recommends anti-inflammatory fruits that are low in sugar, such as berries, the report stated. Federal data cited by Mercola.com show that nearly 23% of Americans report consuming vegetables and fruits less than one time daily, with a median vegetable intake of just 1.6 times per day [7].
A review of the Mediterranean diet's protective mechanisms describes how fiber-rich foods require more chewing, increase saliva and gastric acid production, and produce greater gastric distention, while histamine neuron activation accelerates lipolysis particularly in visceral adipocytes [8]. The same review notes that fiber-rich foods generally contain a large volume of water, a factor that affects eating volume and eating speed [8].
Healthy Fats, Hydration and Reduced Refined Carbohydrates
"Fat is a very important factor in making us lose weight," Aziz told Fox News Digital. Monounsaturated fats can promote a feeling of fullness and are found in foods such as olive oil, avocados, walnuts, butter and cheese, the report stated.
Hydration is also part of the guidance. A review of green tea research states that the combination of caffeine and catechins deserves attention as a combination that might be especially effective in reducing or preventing obesity, and that green tea catechins were shown to prevent diet-induced obesity in a dose-dependent manner [9]. Separately, research cited in a diet book found that a higher-fat diet rich in monounsaturated fats produced a 20% greater reduction in visceral fat than a low-fat diet packed with carbohydrates among 53 overweight women and men [10].
Doctor Emphasizes Balanced Diet and Exercise Over Genetics
The report stated that excess fat around the stomach can indicate visceral fat, which lies deep inside the abdomen and is linked to multiple health issues, and Aziz said overweight individuals with excess midsection fat tend to be at greater risk for heart attacks and strokes.
Research on abdominal fat has found that the location of fat on the body can be a more accurate predictor of cardiovascular disease risk than actual weight, according to a study published in the European Heart Journal that followed more than 2,500 postmenopausal women for about two decades [11]. A study presented at the European Society of Cardiology Congress found that cardiovascular deaths were 2.75 times higher for those with a normal overall body mass index and high abdominal obesity than for other groups [12].
Exercise remains part of the picture. A randomized clinical trial published in Nature Communications found that a single weekly session of brisk interval walking reduced body fat and improved heart fitness in adults with central obesity about as well as exercising three times per week [13]. Harvard Health states that the best combination for reducing visceral fat is exercise plus a healthy diet [14].
Conclusion
The report ties each category to a stated rationale: satiety, calorie density, fiber content, fullness from fats, hydration and metabolic effects of caffeine.
Independent guidance is broadly consistent on the broad categories while differing on specifics. The National Heart, Lung, and Blood Institute lists leafy greens, broccoli, carrots and fruits such as apples, bananas, oranges and pears among heart-healthy choices [15].
Aziz's central claim, as reported, is that genetics is not destiny.
References
- Age-proof your body by Elizabeth Somer_1
- Intermittent fasting proves potent weapon against dangerous visceral fat, studies show - NaturalNews.com, July 18, 2026.
- The American Heart Association Diet and Lifestyle .... https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations
- The adrenal reset diet strategically cycle carbs and proteins to lose weight balance hormones and move from stressed to by Christianson Alan
- Doctor reveals best food for reducing belly fat, protecting .... https://nypost.com/2026/10/15/health/doctor-reveals-best-food-for-reducing-belly-fat-protecting-heart-health/
- Vegetables You Should Eat to Reduce Visceral Fat - EatingWell. https://www.eatingwell.com/vegetables-to-reduce-visceral-fat-11800068
- Report Lists 15 Whole Fruits Linked to Weight Management. https://www.naturalnews.com/2026-09-23-report-lists-whole-fruits-linked-weight-management.html
- Protective mechanisms of the Mediterranean diet in obesity and Type 2 diabetes by Elsevier. Nutrition Research and Practice 2007
- Anti-obesity effects of green tea: From bedside to bench by 3B2 Total Publishing System 7.51n/W. Mol. Nutr. Food Res. 2006, 50, 176–187
- Flat Belly Diet! for Diabetes by Liz Vaccariello and Gillian Arathuzik
- Where you carry weight could be more important than how much you weigh - NaturalNews.com, March 05, 2020.
- Confirmed Belly Fat is Far More Dangerous th - Mercola.com, October 26, 2012.
- One weekly walk matched a three-day routine for cutting belly fat, study finds. https://www.naturalnews.com/2026-08-03-weekly-walk-cutting-belly-fat.html
- How to get rid of belly fat. https://www.health.harvard.edu/healthy-aging-and-longevity/how-to-get-rid-of-belly-fat
- Choose Heart-Healthy Foods | NHLBI, NIH. https://www.nhlbi.nih.gov/health/heart-healthy-living/healthy-foods
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