Studies have shown the relationship between abdominal fat, and high blood pressure, heart disease and even premature death, but millions of Americans remain overweight. While getting adequate exercise is certainly a key component to avoiding belly fat, there are dietary changes you can - and should - make to avoid fat deposits.

Les cinq aliments pour faire fondre la graisse abdominale

Here are the top five foods to eat to help get rid of excess belly fat:

Cruciferous vegetables such as cabbage, kale, broccoli, ...

These vegetables contain natural chemicals called phytonutrients - in particular, indole-3-carbinol, or I3C. These phytonutrients help counter the effects of xenoestrogens, which are essentially chemicals we consume that act like estrogens.

Xenoestrogens come from a wide variety of sources, including plastics, air pollutants, pesticides, herbicides - even meat from animals that have consumed hormones as part of their diet. Once in the body, they can cause an estrogen overload that can play a key role in the development of abdominal fat. I3C works as a kind of industrial purification system, helping to counteract and detoxify xenoestrogens so that they cannot cause harmful effects. Eating lots of cruciferous vegetables naturally increases your I3C levels and helps strengthen your body's ability to protect itself from the harmful effects of xenoestrogens and avoid belly fat.

Les avocats

Avocados are full of healthy fats, and just about everyone knows that they are good for your heart. But they also satisfy cravings for fatty foods, helping to avoid unhealthy cravings and snacking. The fatty acid content of avocados also helps manage the hormones that control appetite and help you feel fuller longer, and reduce your overall appetite. Finally, their vitamins and fiber make them indispensable for those trying to lose weight, and ensure that you get the nutrients you need to stay healthy.

Les lentilles

Lentils are part of a group of foods that contain starch that is resistant to digestion. These are starches that refuse to be

broken down and absorbed by the body, which means they provide all the benefits of a high-fiber diet, including improved digestion, without the potential drawbacks of other types of starches that end up being stored as fat. And because they are not absorbed, they help you feel fuller longer by reducing your appetite.

Eating large amounts of lentils (and many other legumes and beans) can make you think you are gaining abdominal mass. This is because, taken in large quantities, lentils can cause bloating. Most modern diets do not include large amounts of high fiber foods. As a result, our body "forgets" how to digest fiber efficiently and quickly, and a build-up of gas occurs. To avoid this gaseous reaction, eat these high-fiber foods in small amounts. If lentils and beans are not your cup of tea, chickpeas, bananas and potatoes also contain resistant starches.

Les kiwis

Kiwifruit is incredibly rich in vitamin C - in fact, each fruit contains more than the recommended daily allowance. Vitamin C helps form the body of a metabolite called carnitine, which in turn helps the body burn fat. In fact, a study by Arizona researchers found that vitamin C supplements help the body increase its fat-burning capacity by 4 times.

Le thé vert 

Several studies have shown that chemicals called "catechins" found in green tea help promote the body's ability to burn fat - and they do so without the need for caffeine.

One of the best things about these foods is that they are readily available and relatively inexpensive, which means there is no reason not to include them in your diet to help avoid belly fat.