10 Foods for Flatter Abs

I don't think there's a person out there who doesn't want flatter abs, and if you don't, that's probably because you already have washboard abs, and you should know that we are all insanely jealous of you. But seriously. Getting flat abs is hard, but there are a few steps that can help you get closer to your goal.

Almonds

The MUFAs and vitamin E in almonds work together to cut cholesterol. Almonds are also a great source of vegetable protein and fiber.

Sprinkle 2 tablespoons of almonds over low-fat unsweetened yogurt and berries for an energizing morning meal.

Avocado

Avocados are a great source of heart-healthy MUFA.  These delectable green orbs also contain more of the cholesterol-smashing beta-sitosterol (a beneficial plant-based fat) than any other fruit. Beta-sitosterol may reduce the amount of cholesterol absorbed from food. The Hass variety, grown principally in California, contains more MUFA than the Florida variety.

Chocolate -- the dark or semi-sweet kind

Chocolate or more specifically, cocoa powder made from ground, defatted cocoa beans -- contains compounds that have the potential to protect against heart disease, stroke, cancer, and diabetes and contains substantial amounts of antioxidants. Dark chocolate -- not milk or white -- contains as much antioxidant capacity as red wine.

Melt a 1/4 cup of dark or semi-sweet chocolate. Drizzle over fresh strawberries for a belly-flattening dessert.

 Flax seed oil

Flaxseed oil is the best plant source of omega-3 fatty acids and helps reduce systemic inflammation, which researchers believe may lead to heart disease, cancer and Alzheimer's disease. Flaxseed oil should never be heated, so use in salad dressings or smoothies or as a condiment drizzled into vegetable soups. Look for cold-pressed organic flaxseed oil, and store in the refrigerator.

Stir 1 tablespoon into a smoothie as a healthy afternoon snack.

Macadamia nuts

Eating nuts and seeds can yield heart-health benefits. Macadamia nuts also contain fiber to help with digestion and a small amount of the trace mineral selenium, an antioxidant that some studies show may help prevent cancer.

Crush 2 tablespoons macadamia nuts. Dip one 3-ounce portion of chicken breast or 4 ounce piece of fish in low-fat milk, then press nuts to adhere. Bake at 350?F for 10-20 minutes or until done.

Natural peanut butter

A serving of peanut butter has 3 mg of the powerful antioxidant vitamin E, 49 mg of bone-building magnesium, 208 mg of muscle-friendly potassium, and 0.17 mg of immunity-boosting vitamin B6. Research shows that eating peanuts?can decrease your risk of heart disease, diabetes, and other chronic health conditions.

Toss a half-cup cooked soba or other whole grain noodles with 3 ounces cooked shrimp, a few minced scallions, and 1/4 cup thinly sliced red bell pepper. Dress with a mixture of 2 tablespoons peanut butter, 2 tablespoons warm water and a pinch of crushed red pepper flakes. So long Chinese takeout.

Olive oil

Olive oil is the best all around for cooking and salads because it contains mostly MUFA, which lowers "bad" LDL cholesterol without affecting "good" HDL cholesterol. Olive oil is also rich in antioxidants, which may help reduce the risk of cancer and other chronic diseases. The greener the oil, the more antioxidants, so go for extra-virgin.

Basil pesto and sundried tomato paste are also good sources of olive oil, and make excellent pasta sauces and marinades.

Pistachios

Pistachios contain lutein and zeaxanthin, two carotenoids that help protect against age-related macular degeneration, the leading cause of blindness in the elderly. They may also help improve cholesterol levels.

Stir 2 tablespoons toasted pistachios into 1/2 cup part-skim ricotta cheese with 2 teaspoons honey and 2 tablespoons semisweet chocolate chips for a sweet snack.

Sunflower seeds

Sunflower seeds are packed with B vitamins, which play an important role in protecting against inflammation. They are also an excellent source of vitamin E. Sunflower seeds are also great for curbing hunger.

Walnuts

Like seafood and flaxseed, walnuts contain omega-3 fatty acids, which help protect your heart and preserve brain health.

Things to avoid? Think white -- mainly anything with refined sugar or refined flour. And go easy on the carbs, mmmmkay?