ONE secret for a better life — a healthier, wealthier, happier life — isn’t “Spend more time with your friends,” “Do what you love,” or, “Find your higher power.” Its this: “Lose your belly.” Because when it comes to physical, emotional and spiritual well-being, belly fat is more damaging than you would ever think.

    Belly fat — what scientists call “visceral fat” — is the most dangerous fat. This deadly fat wraps around the organs deep in your abdomen, spiking your risk for diabetes, heart disease, stroke and metabolic syndrome. If you let that fat stay there, nestled on your lap, growing and making you sicker, there is no doubt about the consequences.

    The amazing news is, you can start blasting belly fat now with some healthy habits.

    1 Have a  smarter starter

    A study printed in the journal Metabolism found that eating half a grapefruit before meals may help reduce visceral fat and lower cholesterol levels. Participants in the six-week study who ate a Rio Red grapefruit 15 minutes before breakfast, lunch and dinner saw their waists shrink by up to an inch, and LDL levels drop by 18 points. Researchers attribute the effects to a combination of phytochemicals and vitamin C in the grapefruit.

    2 Can the canned goods

    What separates a healthy green bean from a not-so healthy one? About three aisles in the grocery store. Canned vegetables are typically loaded with excess salt and “flavor enhancers” like monosodium glutamate (MSG), which studies suggest may increase cholesterol levels and visceral fat accumulation. Just a half cup of canned cut green beans contains 380-390 mg of sodium! Go with fresh veggies instead — or you can find some of the cheapest and most nutritious produce just a few aisles along, in the freezer. In fact, a study by the University of Georgia found that amounts of vitamin A, C and folate in frozen vegetables are sometimes even greater than their fresh counterparts.

    3 Swap your cup of Joe for tea

    Sipping on green tea throughout the morning has proven to shrink your gut. Thank the compounds called catechins, belly-fat crusaders that blast adipose tissue by revving the metabolism, increasing the release of fat from fat cells (particularly in the belly), and then speeding up the liver’s fat burning capacity. In a recent study, participants who combined a daily habit of 4-5 cups of green tea with a 25-minute workout lost 2 more pounds than the non tea-drinking exercisers. Meanwhile, a research team in Washington found that the same amount of coffee doubled visceral belly fat.

    4 Eat the right carbs

    It’s not carbs, per se, that lead to belly fat, but the type, researchers say. In fact, whole grains are a dietary staple of people with the littlest middles. A Tufts University study found that participants who ate three or more servings of whole grains per day (oats, quinoa, brown rice, wheat) had 10 percent less belly fat than people who ate the same amount of calories from refined carbs (white stuff: bread, rice, pasta).

    5 Go nuts

    Dietary fats are kind of like lovers. Some of them make you a better person, and others are catastrophically bad for your health. The absolutely worst match for your apple-shaped figure? Saturated fats. Saturated fats, like the kind you’ll find in baked goods and red meat, turn on certain genes that increase the storage of fat in the belly, researchers say. Polyunsaturated fats, on the other hand, activate genes that reduce fat storage and improve insulin metabolism. Try walnuts, one of the best sources of polyunsaturated fats. Sprinkle a handful on your morning oats or entree salad.

    6 Sprinkle pepper on your meals

    Meet piperine, the fat blasting ninja! A powerful compound found in black pepper, piperine has been used for centuries in Eastern medicine to treat multiple health conditions including inflammation and tummy troubles. But recent animal studies have found that piperine may also have the profound ability to decrease inflammation and interfere with the formation of new fat cells, resulting in a decrease in waist size, body fat, and cholesterol levels.

    7 Swap cooking oils for coconut oil

    What smells like an exotic vacation and can shrink your waist faster than your favorite Zumba class? You got it: coconut oil. What makes coconut oil superior to other fats is its medium chain triglycerides. Unlike the long-chain fatty acids found in animal sources of saturated fat, this oil doesn’t seem to raise your cholesterol and is more likely to be burned as energy than stored as blubber. Plus, its high smoke point makes coconut oil great for just about every dish, from eggs to stir-frys. (SD-Agencies)