Healthy Food Tips Archives - Page 21 of 21

July 24, 2022

10 Tips for Budget-Friendly Meal Prepping (That’s Still Healthy)

This story is part of Home Tips, CNET’s collection of practical advice for getting the most out of your home, inside and out.

In an effort to save money and eat healthier, I challenged myself not to eat out for two weeks. (Full disclosure: I lasted eight days cooking all of my meals before I splurged on a burrito bowl at Chipotle.) For those of you looking to increase your at-home cooking but not your spending who are stronger-willed than I am, I’ve got 10 tips for how to plan out your healthy budget meal prepping, before going to the store, at the store and once you’re home.

For this challenge, I focused on affordable, nutritious, filling foods. As a college-student on a shoestring budget with limited cooking supplies, I hope these tips will be helpful for anyone looking to save money on balanced, simple home-cooked meals. (You can also check out our stories on whether it’s cheaper to buy groceries online or in the store, and if meal kits are worth the money compared to regular groceries.)

Read more: Best Cheap Meal Delivery Services

Before going to the store

1. Figure out your nutritional goals

Everyone is different, so think about what you need to fuel your lifestyle. Are you active? Do you have dietary restrictions? Do you have an allergy that makes getting the right nutrients more difficult?

For the best bang for your buck, the base of your meal should aim to have all three macronutrients: a carbohydrate, a protein and a fat. To make a fully balanced meal, include fruits and vegetables wherever possible. According to the Center for Disease Control, only one in 10 adults in the US eats enough vegetables and fruits (2-3 cups of veggies and 1.5-2 cups of fruit per day).

To help you plan, check out our story on what fruits are most affordable right now.

2. Set a budget

money-cash-dollars-bills — It’s important to set a budget when it comes to grocery shopping and meal prepping.

Angela Lang/CNET

So how do you set a budget for groceries? The US Department of Agriculture recommends that males aged 19 to 50 on a low-cost to moderate budget should spend about $66 to $82 per week, based on dietary intake recommendations. For females in the same age group, that weekly budget is $57-$70. This will also vary depending on the price of groceries where you live, but will help as a general guideline if you’re not sure where to start.

For all basics such as bread, milk, and butter, etc., I recommend a store like Aldi or Trader Joe’s, which have business models that keep prices lower than many other supermarkets. For example, at Aldi, I recently bought almond milk for $1.45, almost $2 cheaper than the generic Whole Foods brand. So, check out these options if you have one near you for most basic items before heading to another store.

Read more: Best Healthy Meal Delivery Services

3. Find recipes and make a grocery store list

This seems self-explanatory, but many people end up impulse-buying goods they don’t need. The grocery store is designed so we do! Before you go, look up easy recipes online, open up a cookbook, or plan to double up on recipes you can already make. There are plenty of websites, YouTube channels and TikTok videos dedicated to healthy meal-planning.

If you’re meal prepping, write down the ingredients for each meal, and how much of each are needed. By making a grocery list, you can focus on exactly what you need and stick to it.

If you don’t know where to start, I generally aim to buy:

1 lean meat meat item

2 non-meat protein items

3 starches, preferably whole grain

Brown Rice
Pasta
Bread
Oatmeal

2-3 different servings of fruits (frozen or fresh)

Bananas
Strawberries
Blueberries
Pineapple

2-3 different servings of vegetables (frozen or fresh)

Carrots
Broccoli
Green Beans
Cauliflower
Spinach

1-2 fat sources

If you need some meal inspiration, here are a few of my go-to recipes and ingredients for different meals:

Breakfast

Smoothie (frozen fruit, milk, spinach, Greek yogurt)
Oatmeal (and fruit)

Lunch

Flatbread wraps (whole grain wrap, chicken, beans, cheese, lettuce, corn, chipotle mayo, avocado)

Dinner

Taco Bowl (rice, beans, meat (optional), red onion, lettuce, fajita vegetables, cilantro, avocado)
Stir Fry (rice, frozen stir fry veggies, meat (optional), soy sauce, peanut butter, honey, red pepper flakes)

Read more: The Best Meal Prep Containers to Buy for 2022

At the store

4. Read the nutrition labels

Get down on the bottom row and take the time to read the nutrition label to see if what you’re buying is actually providing the nutrients you’re looking for, whether that’s fiber, vitamins, or protein. Check out our guide on what to look for and avoid on nutrition labels.

gettyimages-106549656 — Check those nutrition labels before buying your food.

Getty Images

5. Do the math

I know you want to get in and get out of the store as fast as possible, but a couple extra minutes could save you money. Many companies have reduced their food portion sizes while keeping prices the same. Cross-check between brands and different sizes for the best deal by dividing the total price by the total weight. While you have your calculator out, try totaling as you shop. You will start to remember item prices, and you won’t be startled at the register.

6. Buy store brands

Everyone knows store brands are usually cheaper than premium brands, but the margin is higher than you’d think. Buying store brands wherever you shop can save you as much as 30{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc}, say expert grocery shoppers.

7. Shop grocery store sales in-store and online

Pay attention to the sales at the store. Many grocery stores release a weekly ad that you can scan beforehand. Pick out the items you want to use and try to plan your meals for the week around discounted items. If you know you buy an item often and it’s on sale, stock up on it. (Lots of in-season fruits are less expensive, too.)

Many large stores have apps or websites, so lookout for online-specific discounts and deals. Coupon websites such as Coupons.com have a section entirely for grocery stores. Selecting the items you’d like to buy beforehand also helps you diversify your meals as you incorporate new on-sale items.

8. Prioritize versatility

The key to buying groceries is not to get fancy — you don’t need that pricey truffle oil that you’re only going to use in one recipe ever. Keep it simple with the ingredients you know you’ll use and use a lot. Save the experimenting for when you have more money. Ingredient-prepping is less daunting than meal-prepping, so if you have similar bases while varying the spices and sauces, you’ll be able to stretch a handful of ingredients into different meals.

9. Buy frozen or canned

Frozen and canned fruits and vegetables aren’t the enemy. A 2017 study showed that not only are frozen vegetables and fruit nutritionally comparable to fresh ones, but frozen produce may actually retain vitamins more efficiently than fresh produce stored in the fridge for five days or more. Canned items are processed more than frozen produce, but they are both harvested and preserved at peak ripeness. Regardless, eating frozen and canned foods are a great way to add essential vitamins and minerals into your diet easily and affordably.

frozen-fruit — Frozen fruit has the same nutritional value as fresh fruit, if not more.

Getty Images/ Zecchinon/Eyeem

After the Store

10. Make your food last

Keep that fridge nice and organized.

LG

The steps you take after grocery shopping are crucial to efficiently using the food you just bought. Take steps to preserve your food in the fridge longer, including your fruits and veggies, and organize your kitchen to save money and stay motivated to eat the good food you just bought.

Happy meal prepping! For more tips on healthy meal preparation, check out expert picks on the best fish to grill, and the best air fryers.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

July 23, 2022

ETSU Health offers tips for a healthy return to class | Appalachian Highlands

July 21, 2022

Making healthier food choices part of a busy daily routine

EWG presents a series of visitor articles by Culinary Nutritionist and Author of “What the Fork Are You Feeding on?” Stefanie Sacks exploring the url in between a much healthier diet regime and a much healthier ecosystem though offering uncomplicated assistance and encouragement to anybody on the lookout to enhance their diet and protect the earth.

Increasing up, my spouse and children thrived on chaos. I learned to cope by bringing corporation into the unpredictable working day-to-day – arranging then rearranging my bed room, journaling and making a lot of lists. That measure of stability aided then, and it will help me now, particularly when instructing people today how to undertake a wholesome food lifestyle, even with fast paced lives.

A small corporation can set you up for results.

Presumably, you have time to schedule operate conferences, tea or espresso get-togethers with friends, playdates for the young ones, even day evening – appropriate? Every single takes believed and time. If you can make home in your plan for them, it’s probably straightforward to get 15 or 30 minutes to prepare your nourishment for a 7 days.

Foodstuff is not a tough subject, but for numerous men and women, it can nonetheless be hugely psychological. The recommendation of alterations may perhaps be triggering. My aim is to walk you by way of a approach that could very well make the compact adjustments in your every day consuming digestible and actionable. My model is systematic and productive but constantly with overall flexibility and adaptability.

Get Your Duplicate: EWG’s Brief Ideas for Cutting down Your Diet’s Local weather Footprint

Collecting inspiration

While food and cooking fascinate me, I’m not suggesting they need to have to for you. But accumulating inspiration may well join you to nourishment and may even inspire you.

If you use social media, insert “plant-centered recipes” to your passions, and you will uncover some remarkable accounts with excellent concepts. My social channel of selection is Instagram. A number of accounts I go to for thoughts: My New Roots, the Korean Vegan, Cooking with Ayeh, the Feed Vegan, Canelle Vanille and Bryant Terry.

I have never tried out any recipe applications, but 5 Sec Wellbeing and Environmentally friendly Kitchen area may perhaps be well worth discovering.

Straightforward steps

Begin following some of these Instagram channels and look through for other people.
Obtain a single or equally recipe applications and begin exploring them.

In search of a ‘sacred space’

Do you have a “sacred place” in your dwelling, or exterior it, where by you can get issues finished without the need of also several distractions? If so, start out your weekly food items preparing there. If not, find some other quiet position to do this do the job.

As soon as you have mastered it, you could be ready to map your meals on the fly, like I do, but until eventually then, try this method.

Quick steps

Identify your sacred place in your house or out, like the local library or espresso store.

Finding time

To offer you some viewpoint, I operate my own enterprise, have two teenage boys and when my elder was 10 many years aged, he commenced actively playing vacation hockey. Considering the fact that the hockey time is approximately 80 game titles extended, this intended that for quite a few a long time, we ended up regularly on the road. Add life’s ups and downs to our day-to-day routine and the concept of “finding time” was challenging to come by – but I did.

I’m telling you this to give you hope that you will also be equipped to locate time for meal setting up.

Easy actions

Decide on one day a week in which you can set 15 or 30 minutes aside to program for seven times of nourishment.
Block off that time in your calendar, repeating the occasion weekly, and make guaranteed to increase an warn.

Setting up your menu

What you eat for breakfast, lunch and treats all over the working day are as significant as dinner. Whether or not you use the downloadable charts beneath or just take notes a further way, the final results will be the exact same – you’ll have a roadmap for your nourishment.

Simple actions

Utilizing the chart down below, for dinner, appear up with strategies for seven greens (from raw to cooked), seven starches (from sweet potatoes to quinoa) ands even varieties of protein (from lentils to tofu). Don’t fail to remember to faucet into the sources of inspiration higher than, as well as some of my favourite meatless recipes.

With your foods concepts, you can combine and match each and every column into well balanced foods, working with the subsequent chart as a guide. If you’re employed to eating out or buying in, this solution will simplify your cooking adventures. Possibly way, attempt to prepare your foods and dedicate at minimum a few nights a 7 days to cooking dinner.

Buying listing

When you know your weekly food items wants, it is easy to draw up a procuring checklist. You will want to buy perishables, like specified fruits and veggies, weekly. But you can get non-perishable pantry essentials – beans, grains, oils, vinegars, and so forth. – for the thirty day period.

Simple steps

Arrange your listing by aisle and classification – dry products (from beans and grains to sauces and condiments) refrigerated (from plant milks and yogurt to tofu and tempeh) and frozen (from fruit and vegetables to veggie burgers and dumplings).
Dedicate one particular working day a week to food stuff shopping. For illustration, I store for foods every single Wednesday, something my entire family counts on each week.
If you have children, enlist their assistance whilst food shopping, placing groceries away, or serving to with food stuff prep and cooking.

In excess of the many years, these tactics have aided hundreds of persons I have labored with. Just take all or aspect of my steering, and probably nourishment will really feel a tiny considerably less chaotic, a tiny additional systematic and even fulfilling.

Apply makes ideal – or pretty much excellent. Commit on your own to adding this new nourishment routine to your week, and it should really soon become routine.

July 20, 2022

Tips, Meal Plan to Prevent Heart Disease

Your heart is a complex organ that works continuously to provide your body with a constant supply of oxygenated blood (1).

It’s part of the cardiovascular system, which also includes arteries, veins, and capillaries (2).

One of the most important ways to keep your cardiovascular system healthy is by following a nutritious diet low in foods and beverages linked to poor heart health and increased cardiovascular disease risk.

In fact, research suggests that diet may be the most preventative factor in heart disease-related death, which accounts for one-third of global mortality (3, 4).

Fortunately, following a heart-healthy diet can significantly reduce your risk of heart disease-related death and may even reverse heart disease risk factors, including high blood pressure, high blood sugar, and high blood fat levels (3, 5, 6, 7).

In this article, I will explain how diet impacts heart health and share evidence-based ways to reduce heart disease risk and promote optimal cardiovascular health using simple, realistic dietary changes.

Your diet affects the health of every part of your body, including your heart.

After all, food provides the nutrients your body needs to function optimally, including protein, carbohydrates, fats, vitamins, and minerals (8).

The foods and beverages you consume on a daily basis may affect heart health, either positively or negatively, which is why diet is considered a modifiable risk factor for heart disease.

Heart disease risk factors are categorized as modifiable or non-modifiable.

Diet falls into the modifiable category because it’s something that you can change. Other modifiable heart disease risk factors include:

People can modify their diet in order to improve and protect the health of their heart. Your dietary choices can either increase or decrease your risk of some of these risk factors like obesity, high blood pressure, and high blood fat levels.

On the other hand, family health history and age fit into the non-modifiable risk factor category because they can’t be changed (9).

Blood pressure

Hypertension, or high blood pressure, occurs when there’s a persistent elevation in the pressure measured within the large arteries (10).

Hypertension is currently defined as systolic blood pressure (the top number) of 130mmHg or higher and/or diastolic blood pressure (the bottom number) of more than 80 mmHg (10).

Keeping your blood pressure within a healthy range is critical for heart health.

High blood pressure can damage blood vessels and narrows arteries, which increases the workload on your heart. This can lead to an enlarged heart and increase the risk of heart failure (11).

Diet is an important part of keeping your blood pressure at a healthy level, since some nutrients — including sodium, potassium, and magnesium — affect blood pressure regulation (12, 13, 14).

While diets high in calories, sugar, and salt can lead to high blood pressure, diets rich in nutritious foods like vegetables, nuts, olive oil, and fish can help promote healthy blood pressure regulation and may even help reduce high blood pressure (15).

One review of 28 studies found that avoiding foods linked with high blood pressure, like sugar-sweetened beverages and processed meat, was associated with 44{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} lower risk of hypertension (16).

Blood fat levels

Elevated levels of blood lipids (fats), including high levels of low density lipoprotein (LDL, or “bad”) cholesterol, can negatively affect heart health and increase your risk of heart disease (17).

Managing blood lipid levels is essential for keeping your heart healthy. Elevated levels of cholesterol and triglycerides can contribute to atherosclerosis — the accumulation of plaque along the artery walls.

Elevated LDL cholesterol is a major risk factor for atherosclerosis.

When LDL levels get too high, it can lead to a buildup of plaque in the arteries, which contributes to inflammation and increases the risk of heart disease (18, 19).

Having elevated triglyceride levels can also contribute to atherosclerosis and raise your risk of heart disease (20, 21).

Maintaining a healthy diet is one of the most important ways to manage blood fat levels.

Dietary patterns high in fiber-rich plant foods and low in added sugar and highly processed foods have been consistently associated with healthy blood fat levels and lower heart disease risk (22, 23, 24).

Blood sugar and insulin levels

Having elevated blood sugar and insulin resistance can take a serious toll on the heart.

High blood sugar can cause an accumulation of compounds called advanced glycation end-products (AGEs) and create oxidative stress, which damages the cardiovascular system and causes blood vessel dysfunction (25, 26).

Insulin resistance — when cells don’t respond appropriately to insulin and therefore can’t take up sugar from the bloodstream — also leads to cellular dysfunction, inflammation, and oxidative stress, which harm the heart (27).

That’s why diabetes is considered an independent risk factor for heart disease. In fact, people with diabetes are at two to four times the risk of developing coronary artery disease (CAD) and heart attack (28).

Diet plays a critical role in both the prevention and management of type 2 diabetes. Dietary patterns high in ultra-processed foods and added sugar are significantly linked to an increased risk of type 2 diabetes and insulin resistance (29, 30, 31).

Remember that the term “processed foods” includes a wide variety of products, many of which are more convenient and less expensive than other foods. Not all foods that undergo processing are considered unhealthy or harmful. Learn more here.

Body weight

Obesity is considered a major risk factor for heart disease (31).

Having too much body fat may contribute, both directly and indirectly, to heart disease.

The accumulation of body fat puts strain on the muscles of the heart, known as the myocardium, and can trigger the development of fibrosis, or a scarring of the heart tissue. This can lead to cardiac dysfunction and increase the risk of heart failure (32, 33).

Additionally, obesity may increase the risk of high blood pressure, high blood lipid levels, and diabetes, which are considered major risk factors for heart disease (33).

Importantly, even in people who aren’t considered obese, having abdominal adiposity (or too much fat in the abdomen) can increase heart disease risk. Abdominal adiposity is usually measured by waist circumference (WC) (31).

A higher WC indicates visceral adiposity, or a high level of body fat surrounding the organs in the abdominal cavity, which can promote systemic inflammation and contribute to atherosclerosis — the buildup of fatty deposits along artery walls (31).

Overconsumption of calories causes you to gain body fat, which can lead to obesity over time.

The standard Western diet, which is rich in calorie-dense foods like fried foods, sugary foods and beverages, and highly processed snack foods is significantly linked with obesity and heart disease risk (34).

Summary

Your diet can either increase or decrease your risk of heart disease risk factors, including obesity, high blood lipid levels, high blood pressure, and type 2 diabetes.

Diets rich in ultra-processed foods and added sugar can damage heart health and increase the risk of health conditions that contribute to heart disease development like high blood pressure and type 2 diabetes.

However, other dietary patterns can help promote heart health and protect against heart disease.

Through decades of research, scientists have narrowed down which diets are most associated with a healthy heart and low risk of cardiovascular disease.

The Mediterranean diet

The Mediterranean diet is perhaps the most studied diet when it comes to heart health. It’s based on the diets of people living in countries along the coast of the Mediterranean Sea, including Italy, southern France, Greece, and Spain (35, 36).

Mediterranean dietary patterns are generally high in plant-based foods like beans, vegetables, fruits, whole grains, seafood, and healthy fats like olive oil and nuts. These diets are generally low in ultra-processed foods, red and processed meats, and added sugar (36).

Research shows that people who follow Mediterranean-style diets have much lower rates of heart disease and heart disease-related death than people who follow Western dietary patterns (37, 38, 39).

Some studies have found that adherence to a Mediterranean-style diet could decrease the risk of heart disease by as much as 40{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} (38, 40).

The Mediterranean diet has also been shown to improve heart health and survival in those with existing heart disease (38, 41).

For example, a study including 939 people with heart disease found that those who were randomized to follow a Mediterranean diet high in extra virgin olive oil for 7 years had decreased atherosclerosis progression (42).

Those who followed a low fat diet had no changes to atherosclerosis progression (42).

These benefits may be attributed to the Mediterranean-style diets’ emphasis on nutrient-dense foods like vegetables, fruits, beans, nuts, and seafood.

These foods help reduce the risk of heart disease risk factors like obesity, high blood pressure, high blood sugar, and high blood fat levels.

Plant-based diets

In addition to the Mediterranean diet, some plant-based diets of different types, including vegetarian and vegan diets, are strongly associated with improved heart health and decreased heart disease risk.

For example, a 2021 review that included data on 410,085 people found that greater adherence to a plant-based diet was associated with a 8.1{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} reduction in heart disease-related death and a 10.2{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} reduction in heart disease development (43).

Another 2021 review that included 10 studies involving 698,707 people found that, compared with people with the lowest adherence, people with the highest adherence to plant-based diets had a 16{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} lower risk of heart disease (44).

However, not all plant-based diets offer the same benefits. Plant-based diets high in refined grains, sugar-sweetened beverages, and highly processed snacks are still associated with higher risks of cardiovascular disease (44).

Other diets, such as the high fiber Dietary Approaches to Stop Hypertension (DASH) diet, have been linked with reduced heart disease risk as well (45).

In general, diets that are most associated with improved heart health outcomes are high in plant foods like vegetables, fruits, beans, nuts, and seeds, and low in ultra-processed foods, processed and red meats, and added sugar.

Summary

Certain dietary patterns rich in plant foods like the Mediterranean diet and vegetarian diets are considered cardioprotective and may help reduce your risk of developing heart disease.

Research suggests that diets high in specific foods, including vegetables, fruits, whole grains, legumes, and fish, could benefit heart health and reduce the risk of heart disease.

For example, diets rich in vegetables and fruits have been consistently linked with improved heart health outcomes and reductions in heart disease risk factors like high blood pressure and diabetes (46, 47, 48).

Of course, it’s your diet as a whole that matters most when it comes to disease prevention, but regularly consuming the following foods can benefit the health of your heart and promote overall wellness.

Fruits

All fruit is beneficial for heart health, but citrus fruits, apples, pears, and berries may be especially cardioprotective. Fruits are high in fiber, vitamins, minerals, and antioxidant and anti-inflammatory compounds like anthocyanins (48, 49).

Vegetables

Following a vegetable-rich diet can help protect your heart.

Some studies suggest that onions, garlic, cruciferous vegetables, leafy green vegetables, and carrots may have greater heart health benefits compared with other vegetables, though all vegetables are heart-healthy (48, 50).

Seafood

Seafood is high in nutrients like omega-3 fats, which benefit cardiovascular health.

A 2020 review found that each 100-gram increase in fish consumption was associated with a lower risk of coronary heart disease, heart attack, and heart failure (51).

Legumes

Beans and lentils are loaded with fiber and minerals like magnesium and potassium, which are essential to cardiovascular health. Studies show that legume-rich diets are associated with lower rates of heart disease (52).

However, more research is needed.

Whole grains

Whole grains like quinoa, brown rice, and oats are high in fiber and other nutrients associated with improved heart health. Replacing refined grains with whole grains may help reduce heart disease risk (53, 54).

Healthy fats

Adding sources of healthy fats like olive oil, olives, nuts and seeds, fatty fish, and avocado to your diet may help improve heart health. Olive oil, an important part of Mediterranean-style diets, seems to be especially cardioprotective (55).

Spices

Using certain spices regularly may benefit heart health. Studies show that spices like turmeric, garlic, saffron, and ginger have powerful anti-inflammatory effects and may help reduce heart disease risk factors (56, 57, 58, 59).

Following a diet rich in the foods listed above while limiting your intake of foods that can harm heart health is one way to take care of your cardiovascular system and reduce your risk of heart disease.

Summary

A diet rich in fruits, vegetables, legumes, fish, whole grains, and healthy fats like olive oil can protect the health of your cardiovascular system.

If you’re concerned about your heart health and want to follow a healthier diet in order to reduce your risk of cardiovascular disease, there are simple ways to make your diet more heart-healthy.

For example, adding more fiber into your diet by increasing your intake of fiber-rich foods like fruits, vegetables, and beans is an easy and delicious way to improve heart health (60).

Here’s a 3-day heart-healthy meal plan to help get you started.

Day 1

Breakfast: an egg omelet made with sautéed peppers, kale, and onions served with sliced avocado and berries
Lunch: lentil soup served with a green salad with pumpkin seeds, feta cheese, cherry tomatoes, and olive oil and balsamic vinaigrette
Dinner: salmon with pesto served with broccoli and roasted sweet potatoes
Snacks: trail mix made with almonds, cashews, sunflower seeds, and dried cherries

Day 2

Breakfast: overnight oats made with almond butter, chia seeds, cashew milk, golden raisins, and mixed berries
Lunch: Mediterranean quinoa salad, with arugula, chickpeas, sun-dried tomatoes, roasted red peppers, olives, and feta cheese with an olive oil and balsamic vinaigrette
Dinner: baked chicken breast with butternut squash and asparagus
Snacks: unsweetened Greek yogurt with diced apples, sliced almonds, and cinnamon

Day 3

Breakfast: shakshuka — a Mediterranean-style breakfast made with eggs and tomatoes — served with a slice of sprouted grain bread topped with mashed avocado and chili flakes
Lunch: grilled shrimp and pineapple kabobs over a large green salad with an olive oil and herb vinaigrette
Dinner: black bean burgers served with cucumber and red onion salad and roasted herbed potato wedges
Snacks: garlic hummus with fresh vegetable sticks

Following a diet rich in nutrient-dense foods like the ones above while limiting foods and beverages associated with negative heart health outcomes can help keep your cardiovascular system healthy and reduce your risk of heart disease.

Summary

A heart-healthy diet should consist of whole, nutrient-dense foods, particularly fruits and vegetables.

Whether you want to support treatment for an existing heart disease or reduce your risk of developing heart disease, there are many simple ways to protect your cardiovascular system through diet and lifestyle modification.

Here are some evidence-based diet and lifestyle tips for heart health.

Quit smoking

Smoking significantly increases your risk of developing heart disease and can worsen heart disease symptoms. If you currently smoke, consider quitting (61).

If you need help and resources to do so, visit smokefree.gov.

Eat more fiber-rich plant foods

Diets high in fiber have been linked to improved heart health and decreased heart disease risk. Try eating more high-fiber foods like fruits, vegetables, nuts, seeds, and whole grains (60).

Sit less and move more

Leading a sedentary lifestyle could increase your risk of developing heart disease. Make an effort to sit less and move more, if you can, by going for regular walks or engaging in other exercise you enjoy (62).

Switch to healthier fats

Fats are satisfying and make meals taste delicious. Focus on eating more sources of healthy fat like olive oil, avocados, nuts, seeds, nut butter, and fatty fish.

Consider supplements

Studies show that certain dietary supplements — specifically fish oil and magnesium — may help lower heart disease risk, especially for those with heart disease risk factors like type 2 diabetes and high blood pressure (63, 64).

Limit certain foods and beverages

Some foods and drinks like fast food, sugary beverages (such as soda), processed meats, and refined grains appear to negatively affect heart health (65, 66, 67).

Do your best to consume these only in small amounts, especially if you’re at risk of developing heart disease.

Manage stress

Chronic stress negatively affects the body in many ways and may even increase the risk of heart disease. Learning ways to manage or relieve stress whenever possible is a smart way to care for your heart (68, 69).

In addition to the tips listed above, there are many other ways to protect your heart health, including getting enough sleep and limiting your alcohol intake.

Summary

Quitting smoking, eating more fiber-rich foods, managing stress, and sitting less (if you can) are just some of the ways to promote heart health through diet and lifestyle modification.

Studies show that your diet can either increase or decrease your risk of developing heart disease.

While diets high in ultra-processed foods and added sugar have been associated with increased risk, dietary patterns high in fiber-rich plant foods like fruits and vegetables, fish, and healthy fats like olive oil can support heart health.

Whether you’re living with heart disease or simply trying to reduce your risk of developing cardiovascular disease in the future, making a few simple dietary changes can have a profound effect on your heart health.

July 20, 2022

6 Tips for Healthy Eating When You’re Depressed

For men and women with melancholy, fueling your physique with substantial-good quality nourishment can virtually assistance transform your existence for the improved, according to a slew of research.

“What you decide on to set into your entire body will affect how you come to feel both bodily and mentally,” says Leigh Merotto, a registered dietitian in private exercise in Toronto. “If you prioritize consuming enough plant-primarily based meals, fruits and greens, and healthier fats, and consuming often throughout the day, it can make a excellent difference in phrases of your in general wellbeing and perfectly-staying.”

Not amazingly, people who continually try to eat wholesome meals by, say, adhering to the Mediterranean diet (which is centered on plant-based mostly food items, olive oil, and coronary heart-healthy omega-3 fatty acids from fish), enjoy far better mental health than people whose diet is centered on pink meat and processed foodstuff high saturated fat, sodium, and included sugars. That’s according to an posting revealed in June 2020 in BMJ.

But nourishing your human body when you are frustrated is often less difficult reported than carried out, specifically if you sense as well reduced to put together even 1 food, or if you don’t have any appetite at all. As Amy Gorin, a plant-primarily based registered dietitian nutritionist in Stamford, Connecticut, points out, when you are struggling with despair, it is not unheard of to have no initiative to store for food items, put together a meal, or clear up afterward.

“Some of the primary signs and symptoms of despair — loss of motivation, weak concentration, difficulty sleeping, and very low energy — can normally outcome in another person not correctly taking treatment of on their own in strategies these as not showering, partaking in work out, planning balanced foods, or cooking,” Merotto says.

The opposite can also be correct, she provides. Remaining frustrated can result in people to try to eat extra than normal to soothe their signs and symptoms. Normally that suggests reaching for calorie-dense extremely processed junk food items, sweets, and fried foodstuff. And mainly because those foodstuff lack high-good quality nutrition, they can worsen depressive signs and symptoms.

What is more, ingesting a food plan high in individuals forms of pro-inflammatory food items — like breads, crackers, and cereals built with white flour, as perfectly as desserts and drinks sweetened with sugar — is joined with despair, according to a critique released in May well 2019 in Frontiers in Diet.

With all that in intellect, how can you try to eat a nutrient-rich eating plan when your mental and actual physical electricity is lower? Right here are 6 skilled-recommended approaches.

Connected: The 10 Best Meals to Soothe Seasonal Depression

1. Take care of Yourself to Grocery Supply to Get By way of a Slump

The excellent of your foodstuff matters. So if you are much too reduced to decide on up the fruits, greens, nuts, and lean fish and poultry that could possibly essentially increase your mood, the extra shipping fees that grocery shipping and delivery solutions cost can be a great financial investment.

“It may perhaps seem to be like a luxurious to press a button and have groceries appear on your doorstep, but utilizing a grocery supply support removes many obstacles to getting nutritious food items,” Gorin says. Additionally, some solutions, these types of as Instacart, occur with a reward: You can restock your cart with earlier purchases to make the approach even more rapidly and a lot easier.

Related: The Ideal Meal-Kit Supply Services for Balanced Foods at Household

2. Try to eat Your Foods With Beloved Kinds — in Particular person or Nearly

“If attainable, test to consume meals with others, as this has been shown to support assistance decreased stress and more aware ingesting at mealtimes,” Merotto states. If you cannot eat together with other people at home due to the fact you live by yourself or are social distancing, have a Zoom simply call with a pal or family members member at mealtimes.

In some scenarios, having meals with family members might even assistance reduce despair. A systematic assessment published in Canadian Loved ones Medical professional discovered that frequent family meals enable guard younger persons from a array of psychosocial complications, together with melancholy, substance abuse, consuming conditions, and suicidal ideas.

3. Preserve Your Pantry Stocked With Healthful Staples

Possessing a generous supply of lengthy-long lasting, wholesome meals in your cabinet, refrigerator, and freezer allows be certain that you will normally be ready to immediately pull collectively a superior-for-you meal. Gorin’s checklist of pantry essentials beneath is a good area to get started.

Shelf-Steady Soup If you have minimal-sodium canned or boxed vegetable, lentil, or bone broth soups on hand, you can put together a balanced meal in minutes, she claims.
Canned Beans They are chock-total of protein and fiber, a successful mixture that allows you truly feel fuller for lengthier, she claims: “Aim to keep a number of cans of no-salt-included canned beans on hand. Then rinse and drain them and add them to just about anything from a salad to a grain bowl.”
Nuts and Nut Butters “I love keeping nuts on hand, as they can be very easily added to everything from a salad to a Greek yogurt bowl,” Gorin claims. “Pistachios, for example, offer you a trio of plant protein, fiber, and much better-for-you fat. They’re also one of the highest-protein snack nuts out there.”
Spices Small-salt or salt-no cost seasonings and spices can incorporate a ton of flavor, though taking up very little storage space in your pantry, claims Gorin: “For case in point, you could include cinnamon to oatmeal or coffee, or sprinkle oregano, basil, and rosemary on roasted veggies.”

4. Put together a Checklist of Super-Easy Meals to Get You Via the Hardest Days

A depressive episode can swiftly zap your energy and impede your potential to cook dinner, suggests Merotto. System forward with a record of wholesome, minimal-work meals to convert to when cooking feels much too mind-boggling. Her strategies:

Avocado and egg on full-grain toast
Canned tuna with rice (and if you are experience up to it, sautéed veggies)
Greek yogurt, a handful of salt-free of charge nuts, and frozen fruit of your option
Complete-grain toast with purely natural peanut butter and a chopped banana
Scrambled eggs with frozen mixed veggies on a whole-grain wrap
Oatmeal with protein powder, all-natural nut butter, and frozen fruit
Smoothies that contains frozen fruits, leafy greens, and Greek yogurt

Related: 7 Summer season Salads You Can Make in 15 Minutes

5. Benefit by Taking in at the Exact same Occasions Each individual Day

Sticking to a set meal agenda can aid you continue to be nourished even amid a depressive episode, Merotto explains. It also can minimize tension, since the conclusion of when to eat has previously been designed.

As well as, as opposed to having every time you sense like it, a dependable plan allows you retain a balanced eating plan in the very long operate, according to the Heart for Healthful Feeding on and Action Analysis at the College of California San Diego College of Drugs.

The best program, Merotto says, is to take in each 3 to 4 hours each and every day. A sample food timetable could seem like this:

Breakfast: 9 or 10 a.m.
Lunch: noon or 1 p.m.
Snack: 3 p.m. or 4 p.m.
Dinner: 6 p.m. or 7 p.m.

6. Purchase Wholesome Takeout on Days You Just Can’t Deal

If it is 1 of all those days when you do not have the enthusiasm to even appear at the kitchen, go ideal in advance and get takeout — just skip food items high in saturated fats and sodium, Gorin indicates.

“You could consider that takeout has to be foodstuff like pizza and pasta, but you can purchase healthier takeout, too,” she suggests. “For instance, many Italian eating places provide grilled salmon with veggies, or you can order a Greek salad from a regional Mediterranean cafe or diner.”

In truth, specialists at the Academy of Nutrition and Dietetics (PDF) check out buying takeout as a great prospect to up your nutrition match. The keys:

In the temper for a sandwich? Choose lean meats like hen, turkey, or lean beef on whole-grain bread, then increase tomatoes and vegetables these as lettuce and peppers. Go uncomplicated on the cheese and mayo attempt mustard, ketchup, or salsa for added taste in its place.
When it will come to sides, opt for fruit, a tiny salad, or a baked potato, which has a lot more vitamins and fiber and significantly less fat than chips or fries.
Purchasing pizza? Leading it with veggies. And if you’d like a meat topping, make it hen, shrimp, lean ham, or Canadian bacon.
Stop by the deli at the grocery keep for a fast, nourishing meal of rotisserie chicken. Insert a bagged, prewashed salad, and have refreshing fruit for dessert — and you are accomplished.

Relevant: 7 Copycat Takeout Recipes, Only Healthier

July 20, 2022

What are the different food groups?

Eating a variety of foods from each of the five food groups can help you to enjoy a healthy, more-balanced diet. But what are the different food groups, and how much of each food group should we be eating every day?

Research from the Dietary Guidelines for Americans (opens in new tab) shows that 80{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} of Americans’ diets are too low in fruit, vegetables, and dairy. While we are getting enough grain and protein foods, more than half of us aren’t getting them from varied sources, such as whole grains or plant-based proteins.

We’ve looked at the latest research to make it easier to identify the major food groups, and find out which foods don’t make the grade nutritionally. Plus, we’ve got expert tips and ideas for making healthy swaps that can last a lifetime.

What are the five food groups?

There are five main food groups set out by the Dietary Guidelines for Americans, under the MyPlate (opens in new tab) recommendations. Experts advise that everyone should be eating a variety of foods from each of these food groups, from around six months of age through to older adulthood, although recommended daily amounts vary by age, sex, and whether you’re pregnant or breastfeeding.

Fruits

How much? On average, we should be eating between 1.5 and 2.5 cups of fruit (opens in new tab) every day. Figures differ slightly for younger children, pregnant or breastfeeding women, and older men. MyPlate advises filling half your daily plate with fruits and vegetables and focusing on whole fruits in favor of juices or smoothies.

Fruits are naturally rich in vitamins and minerals, such as vitamin C, folate, potassium, and dietary fiber. They contain no cholesterol and are low in sodium, fat, and calories.

A cup of pure fruit juice or half a cup of dried fruit counts as one cup from the fruit food group, as do the following examples:

1 small apple or half a large apple
1 large banana
10 dates
5 fresh figs
22 seedless grapes
2-3 kiwis
10 kumquats
1 large orange
8 large strawberries
a small wedge of watermelon

bowl of mixed fruit, including berries, strawberries and melon

(Image credit: Getty Images)

Vegetables

How much? On average, we should be eating between two and four cups of vegetables (opens in new tab) every day. Figures differ slightly for younger children, pregnant or breastfeeding women, and older people. MyPlate advises filling half your daily plate with fruits and vegetables and varying the range of veggies that you eat as much as possible.

Vegetables are essential sources of potassium, dietary fiber, folate, and vitamins, such as A and C. They’re also low in fat and calories.

A cup of raw or cooked veggies or vegetable juice, or 2 cups of raw leafy salad greens can count as 1 cup from the vegetable food group, as do the following examples:

2 cups of raw leafy greens, such as rocket, cilantro, romaine, chard or spinach
1 cup of cooked bok choy, broccoli, or cooked spinach
3 whole pimento
1 large bell pepper
1 large baked sweet potato or 1 medium baked or boiled white potato
1 large tomato
1 large ear of corn or a cup of kernels (fresh or frozen)
1 avocado
1 cup of green beans
1 cup of mushrooms

bowl of garden peas

(Image credit: Getty Images)

Grains

How much? On average, we should be eating between 3oz-5oz of grains every day. Figures differ slightly for younger children. MyPlate advises that at least half the grains on your plate are whole grains.

Grains are important sources of dietary fiber, complex carbohydrates, and many B vitamins, as well as being rich in iron.

One slice of bread, a cup of breakfast cereal, or half a cup of cooked rice or pasta can be considered as a 1oz equivalent on your daily plate, as do the following examples:

1 mini bagel (2in)
1 small biscuit
half a cup of cooked bulgur wheat, couscous, or quinoa
1 packet of instant oatmeal
3 cups of popped popcorn
1 small chapati
1 pancake
1 corn tortilla
1 small muffin
5 wholewheat crackers

Image shows a variety of gluten-free grains

(Image credit: Getty Images)

Protein

How much? On average, we should be eating between 5oz-7oz of protein every day. Figures differ for younger children.

MyPlate advises that you should vary your sources of protein to include foods such as seafood, lean or low-fat meat, poultry, eggs, nuts, beans, soy products, and lentils. The Dietary Guidelines for Americans also suggest replacing processed or high-fat meats with beans, peas, and lentils.

Protein is an important building block in the body, essential for the healthy development of bones, muscles, and skin. It’s especially important for growing children.

One ounce of most meats and fish, including deli meat, poultry, and game, are considered to be a 1oz equivalent on your daily plate, as are the following examples:

1 egg
half an ounce of nuts
half an ounce of seeds
a tablespoon of nut butter or sesame paste
half a cup of cooked beans, peas, or lentils
6 tablespoons of hummus
1oz of cooked tempeh
2oz of tofu
a quarter cup of baked beans
1 falafel patty

chicken salad with avocado

(Image credit: Getty Images)

Dairy

How much? On average, we should be consuming 3 cups of dairy every day. Figures differ for younger children and pregnant or breastfeeding women.

MyPlate advises that foods made with milk that are low in calcium, such as butter, sour cream, and cream cheese, are not considered to be part of the dairy food group. Vegetarian and vegan dairy alternatives, such as fortified soy milk and yogurt, are included because of their nutritional value.

Dairy foods are a great source of calcium, vitamins A and D, protein, potassium, zinc, and magnesium. Dairy foods and foods high in calcium are vital for growing children, as they support the healthy development of bones and teeth.

A cup of milk, yogurt, or soy milk counts as a cup of dairy on your daily plate, as do the following examples:

1 and half ounces of hard cheese, such as cheddar, Parmesan, or mozzarella
a third of a cup of grated cheese
half a cup of ricotta cheese
2 cups of cottage cheese
2oz of queso fresco
2 slices of queso blanco
half a pint of calcium-fortified soy milk

Non-dairy alternatives that also contain calcium include:

leafy greens, such as collard, spinach, and kale
canned fish, such as sardines and salmon with bones
calcium-fortified milk alternatives, such as rice or almond milk

milk, butter and cheese

(Image credit: Getty Images)

Other foods

Foods that fit into the ‘other’ food group tend to be foods that have little to no nutritional value, and only provide empty calories. These include foods such as:

soft drinks, alcoholic drinks, and other beverages
sugary treats such as cookies, cakes, and candies
fried or fatty foods and junk foods
oils and solid fats, such as butter

While we all like to enjoy a sweet or savory treat from time to time, it’s important to keep these empty calorie foods to an occasional treat, and not make them part of your everyday diet. If you really can’t resist, try halving what you’d usually have, and see if that satisfies your craving.

Tips for eating a balanced diet

We asked Kimberly Snodgrass, a registered nutritionist, and spokesperson for the Academy of Nutrition and Dietetics (opens in new tab), for her top tips on getting a healthy, balanced diet.

1. Pack fruit and veg into every meal

“Food is medicine,” says Snodgrass. “So it’s important to pack as many fruit and veg in where you can.” That means making sure at least half your dinner plate is fruit or veg, adding fruit to your breakfast cereal or oatmeal, and swapping crudités in for cookies when you get a mid-afternoon slump. The more you’re able to pack in, the healthier you’ll be. You’ll also find you have more energy, and you’ll avoid the inevitable crash after the sugar high wears off.

2. Limit your sodium intake

Too much salt in your diet increases blood pressure, which can raise the risk of heart disease and stroke. Nine in 10 Americans (opens in new tab) already consume too much salt. Breads, pizza, junk food, and deli meats are all high in salt, so try to limit these foods in your diet.

If you’re cooking at home, Snodgrass recommends using a variety of herbs and spices to perk up your dishes, instead of relying on salt for extra flavor.

3. Avoid foods that are highly processed

Processed foods, such as sausages, bacon, deli meats and ready meals are likely to have extra salt, sugar, and fat added to them during the processing stage. Snodgrass advises limiting these as much as possible.

Opt for fresh sandwich meats, such as chicken or turkey instead of deli meat, or try whipping up a batch of sweet potato wedges instead of french fries.

4. Eat nutrient-rich foods

According to the American Heart Association (opens in new tab), nutrient-dense foods are rich in vitamins, minerals and other nutrients essential to good health. Just a few simple swaps can pack vitamins and minerals into your diet and help you avoid high-calorie, low-nutrient alternatives.

For example, opting for whole grain versions of pasta, breads, and rice will ensure you’re getting more protein and fiber for a start. Instead of adding extra cheese or meat to your pizza, think of a sliced vegetable topping as an alternative. Little changes can make a big impact, according to Snodgrass.

5. Have appropriate portion sizes

It’s easy to measure out a larger portion size than you really need, especially when you’re hungry. Tips to reduce your portion size include using measuring spoons and cups, eating from a smaller plate, filling half your plate with vegetables to reduce meat and carb portions, and having a glass of water before a meal to fill you up.

6. Consume foods that support your immunity

Snodgrass advises prioritizing foods that are good sources of vitamins and minerals to help boost your immune system, and keep you fighting fit. These include foods that are rich in vitamins A, C and D, as well as vitamins B6 and B12. Copper, folate, iron, selenium, and zinc are also well-known immunity boosters.

Here’s the good news: having foods from each of the five food groups helps to support your immune system. If you aim to eat a variety of fruits and vegetables, nuts, seeds, whole grains, dairy products (or their fortified alternatives), and meat, fish or plant proteins, you’ll be boosting your ability to ward off infections and illnesses, as well as eating healthily.

This article is for informational purposes only and is not meant to offer medical advice.