"21 Foods That Can Save Your Heart"

 

FRESH HERBS: When you add these to foods instead of salt and fat, you're making a heart-healthy choice. They add flavor without the bad stuff. Spices and other foods are delicious ways to eat heart-smart.

BLACK BEANS: Mild, tender black beans are packed with heart-healthy nutrients. Folate, antioxidants, and magnesium can help lower blood pressure. Their fiber helps control both cholesterol and blood sugar levels. Add beans to boost soups and salads. Prep Tip: Rinse canned beans to remove extra salt.

RED WINE AND RESVERATROL: If you drink alcohol, a little red wine may be a heart-healthy choice. Resveratrol and catechins, two antioxidants in red wine, may protect artery walls. Alcohol can also boost HDL, the good cholesterol. Tip: Too much alcohol hurts the heart. Don’t have more than one drink a day for women or two drinks for men. It’s best to talk to your doctor first. Alcohol may cause problems for people taking aspirin and other medications.

SALMON - SUPER FOOD: A top food for heart health, it’s rich in omega-3s. Omega-3s are healthy fats that may lessen the risk of heart rhythm disorders and lower blood pressure. They may also lower triglycerides and curb inflammation. The American Heart Association recommends two servings of salmon or other oily fish a week. Cooking Tip: Bake salmon in foil with herbs and veggies. Toss extra cooked salmon in fish tacos and salads.

TUNA FOR OMEGA 3s: Often cheaper than salmon, tuna also has omega-3s. Albacore (white tuna) has more omega-3s than other tuna varieties. Try grilling tuna steak with dill and lemon. Reel in these other sources of omega-3s, too: mackerel, herring, lake trout, sardines, and anchovies. Health Tip: Choose tuna packed in water, not oil, to keep it heart-healthy.

OLIVE OIL: This oil is a healthy fat made from smashed olives. It's rich in heart-healthy antioxidants. They may protect your blood vessels. When olive oil replaces saturated fat (like butter), it can help lower cholesterol levels. Try it on salads and cooked veggies, or with bread. Taste tip: For the best flavor, look for cold-pressed and use it within 6 months.

WALNUTS: A small handful of walnuts a day may lower your cholesterol. It may also protect against inflammation in your heart’s arteries. Walnuts are packed with omega-3s, healthy fats called monounsaturated fats, plant sterols, and fiber. The benefits come when walnuts replace bad fats, like those in chips and cookies. Tip: Try walnut oil in salad dressings.

ALMONDS: Slivered almonds go well with vegetables, fish, chicken, and desserts. They have plant sterols, fiber, and heart-healthy fats. Almonds may help lower "bad" LDL cholesterol. Grab a small handful a day. Taste Tip: Toast them to boost their creamy, mild flavor.

EDAMAME: You may have seen these as an appetizer at an Asian restaurant. Edamame is the Japanese word for soybeans. Soy protein can help lower cholesterol levels. A cup of edamame also has 8 grams of heart-healthy fiber. To get that much fiber from whole wheat bread, you’d need to eat about four slices. Tip: Take frozen edamame, boil it, and then serve warm in the pod. Popping out the yummy beans from the tough pod makes a satisfying snack.

TOFU: Eat tofu and you'll get a great form of vegetarian soy protein with heart-healthy minerals, fiber, and polyunsaturated fats. It can take on the taste of the spices or sauces you use to cook it. Tips: Chop firm tofu, marinate, then grill or stir-fry, going easy on the oil. Add tofu to soups for protein with little added fat.

SWEET POTATOES: Swap white potatoes for sweet potatoes. With a lower glycemic index than white potatoes, these spuds won't cause a quick spike in blood sugar. They also have fiber, vitamin A, and lycopene. Taste Tip: Boost their natural sweetness with a sprinkle of cinnamon and lime juice instead of sugary toppings.

ORANGES: Sweet and juicy, oranges have the cholesterol-fighting fiber pectin. They also have potassium, which helps control blood pressure. In one study, 2 cups of orange juice a day lowered diastolic blood pressure among patients with overweight. Nutrition Tip: A medium orange has about 62 calories and 3 grams of fiber.

SWISS CHARD: This dark green, leafy vegetable is rich in potassium and magnesium. These minerals help control blood pressure. Swiss chard also has heart-healthy fiber, vitamin A, and the antioxidants lutein and zeaxanthin. Try serving it with grilled meats or as a bed for fish. Prep Tip: Sauté it with olive oil and garlic until wilted. Season with herbs and pepper.

BARLEY: Try this nutty whole grain in place of rice. You can also simmer barley into soups and stews. The fiber in barley can help lower cholesterol levels. It may lower blood sugar levels, too. Tip: Get to know your barley. Hulled or “whole grain” barley is the most nutritious. Barley grits are toasted and ground. They make a nice cereal or as a side dish. Pearl barley is quick, but a lot of the heart-healthy fiber has been removed.

OATMEAL: A warm bowl of oatmeal fills you up for hours, fights snack attacks, and helps keep blood sugar levels stable over time -- making it useful for people with diabetes, too. Oats’ fiber can help your heart by lowering bad cholesterol (LDL). Best results come from using steel cut or slow cooked oats. Baking Tip: Making pancakes, muffins, or other baked goods? Swap out one-third of the flour and put in oats instead.

FLAXSEED: This shiny, honey-colored seed has three things that are good for your heart: fiber, phytochemicals called lignans, and omega-3 fatty acids. Tip: Grind flaxseed for the best nutrition. Add it to cereal, baked goods, yogurt, or mustard on a sandwich.

LOW-FAT YOGURT: When you think of dairy foods, you probably think, “Good for my bones!” These foods can help control high blood pressure, too. Yogurt is high in calcium and potassium. To really boost the calcium and minimize the fat, choose low-fat varieties.

FOODS FORTIFIED WITH STEROLS: Some margarines, soy milks, almond milks, and orange juices have cholesterol-fighting sterols and stanols added. These plant extracts block your gut from soaking up cholesterol. They can lower LDL levels by 10% without messing with good cholesterol.

CHERRIES: Sweet cherries, sour cherries, dried cherries, and cherry juice -- they’re all good. All are packed with an antioxidant called anthocyanins. They’re believed to help protect blood vessels. Get More: Sprinkle dried cherries into cereal, muffin batter, green salads, and wild rice.

BLUEBERRIES: Blueberries are simply brilliant when it comes to nutrition. They’ve got anthocyanins, those blood vessel-helping antioxidants. Those antioxidants give the berries their dark blue color. Blueberries also have fiber and more than a handful of other great nutrients. Add fresh or dried blueberries to cereal, pancakes, or yogurt. Dessert Idea: Puree a batch for a sweet sauce you can use as a dip or to drizzle on other sweet treats.

DARK LEAFY GREENS: Your parents were onto something when they told you to eat your greens. They’re full of vitamins and minerals. They’re also high in nitrates, a substance that helps to open blood vessels so oxygen-rich blood can reach your heart. You’ll find them in veggies like:

• Lettuce
• Spinach
• Bok Choy
• Mustard greens
• Arugula

Serving tip: Bring out the flavor by adding greens to a stir-fry, sauté them with olive oil, or roast them with garlic. 

Medically Reviewed by: Dany Paul Baby, MD, WebMD, on August 28, 2023

SOURCES:

American Diabetes Association web site.

American Dietetic Association web site.

American Heart Association web site.

CalorieCount.com

Edgar R. Miller III, MD, PhD, associate professor of medicine and epidemiology, Johns Hopkins University, Baltimore, Md.

Jeffrey Blumberg, PhD, professor of nutrition, Tufts University, Boston. Mayo Clinic web site.

National Cholesterol Education Program, Natl. Institutes of Health.

Liu, S. Diabetes Care, December 2004.

MensHealth web site.

News release, Public Library of Science.

NutritionData web site.

Nutrition Diva web site.

Ronald Prior, PhD, research chemist/nutritionist, USDA, Arkansas Children's Nutrition Center, Little Rock, Ark .

Samieri, C. Neurology, 2011.

Scarmeas, N. Neurology, 2011.

Sun, Q. PLoS Medicine, published online Sept. 6, 2011.

USDA web site.

Texas Heart Institute: “Nitrates.”

Penn Medicine: “5 Superfoods to Improve Heart Health.”

Oregon State University Extension Service: “Say No to Disease: Preventing and Reversing Disease by Generating Nitric Oxide with Whole Foods.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

"HEALTHY FOOD SWAPS TO TRY FOR THE HOLIDAYS!"

 

Add these ingredients and cooking methods to your feast to enjoy those classic dishes…the healthy way.

HEALTHY HOLIDAY FOOD SWAPS: Creamy, buttery foods have a way of creeping back into our diets during the holidays, so it's no wonder that the average American gains 1 to 2 pounds between Thanksgiving and New Year's Day. And yeah, we know—there’s nothing like your mom’s green bean casserole or pumpkin pie to satisfy your comfort food cravings. Still, there are tiny tweaks you can make to your menu that cut calories and unhealthy fats without sacrificing taste. Registered dietitians and Health's food director reveal the ingredient swaps they use to transform diet disasters into healthy, yet flavorful holiday meals.

SOUR CREAM HEALTHY HOLIDAY SWAP: GREEK YOGURT - Any holiday side that requires sour cream—mashed potatoes, casseroles, sauces—can instantly be made healthier by subbing in an equal amount of plain, nonfat Greek yogurt. When incorporated into a recipe, Greek yogurt tastes nearly identical to nutrition-devoid sour cream. “With this substitute, you’ll enhance the protein in your dishes,” says Vandana Sheth, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics.

PASTA HEALTHY HOLIDAY SWAP: ZUCCHINI NOODLES - If your family traditionally starts off holiday meals with a pasta dish, you can get those same tomato and garlic flavors by swapping out noodles for spiralized zucchini, says Sheth. Zucchini noodles, or "zoodles," cut out empty carbs while filling your plate with vitamins and fiber.

MASHED POTATOES HEALTHY HOLIDAY SWAP: CAULIFLOWER MASH - For every spoonful of mashed potatoes you heap onto your plate during the holidays, just know that a cup racks up over 200 calories (and that's before the added butter and gravy). Cut calories and empty carbs by making mashed cauliflower instead, suggests Sheth. Mashed cauliflower has the same texture and similar flavor, and in addition to being more waistline-friendly, cauliflower is loaded with vitamin C.

PIES HEALTHY HOLIDAY SWAP: GRILLED FRUIT - Substitute one pie on your dessert table for baked, roasted, or grilled fruit, suggests Cynthia Sass, MPH, RD, Health's contributing nutrition editor. This way, your guests will get the fruity sweetness they crave, minus the buttery, carb-heavy, calorie-dense crust. If you can’t stand the idea of going crust-less, try a mock cobbler instead. “Sauté berries in a little lemon water with fresh grated ginger and top with a crumble made from a combination of almond butter, rolled oats, and apple pie spice,” says Sass.

GREEN BEAN CASSEROLE HEALTHY HOLIDAY SWAP: BRUSSELS SPROUTS OR SAUTEED GREEN BEANS - Creamy green bean casserole is a holiday classic, but with fried onions, butter, cheese, salt, and cream of mushroom soup, this dish is far from wholesome. Instead, Sass recommends oven-roasted Brussels sprouts for a savory, fiber-packed veggie dish. Another option: stick with green beans but sauté them over low heat in extra virgin olive oil and season with sea salt and black pepper. Add a garnish of slivered almonds for an extra something special—and for added protein and healthy fats.

CREAMED SPINACH HEALTHY HOLIDAY SWAP: SAUTEED SPINACH OR SPINACH SALAD - Spinach is a good source of fiber, vitamins A, C, E, and K, folate, calcium, iron, and more—but you're negating any of those health benefits when you make creamed spinach, which is loaded with saturated fat. This year, sauté the leafy green in heart-healthy extra virgin olive oil and garlic. Sass recommends topping the dish with diced red bell pepper for added crunch and sweetness. You could also toss a spinach salad dressed with balsamic vinaigrette topped with sliced apples or peas and toasted walnuts or pecans.

SWEET POTATO CASSEROLE HEALTHY HOLIDAY SWAP: BAKED SWEET POTATOES - Topping your sweet potato casserole with marshmallows or a sugary crumble makes the dish more like a dessert than a side dish. Sass has a solution that's not so sickeningly sweet: Drizzle baked sweet potatoes with a sauce made from extra virgin coconut oil, maple syrup, fresh grated ginger, and pumpkin pie spice. While the syrup adds sugar, it acts as an unrefined form of the sweetener, which contains more natural nutrients than its refined counterpart, like calcium and iron. This recipe’s grated ginger adds zest and aids with digestion—something we all could use help with after a big holiday meal.

CREAM CHEESE DIP HEALTHY HOLIDAY SWAP: HUMMUS - Serving up snacks pre-feast? Serve hummus instead of a cream cheese-based dip, which can pack on around 50 calories from fat and 14 grams of cholesterol per serving. Our personal favorite is this slightly tangy garlic and sun-dried tomato hummus that not only tastes great, but is also full of protein, fiber, and calcium. Add an array of fresh, colorful veggies to the plate for dipping—it’s a quick and easy substitute for chips or crackers and can add nutrients like vitamin A from carrots, folate and vitamin C from bell peppers, and vitamins B and C plus fiber from raw broccoli.

MEAT AND CHEESE PLATE HEALTHY HOLIDAY SWAP: VEGGIE AND SHRIMP KABOBS - Sass suggests grilling or roasting fall veggies like zucchini and squash as well as onions and pepper and serving them on a stick for easy grabbing. For added flavor, alternate the vegetables with shrimp, a great meatless protein option. This veggie-filled alternative swaps out saturated fat and added salt for more fiber and nutrients like vitamins A and K, potassium, and manganese, which acts as a great metabolism booster as you enjoy the holiday dishes to come.

COCKTAIL MIXERS HEALTHY HOLIDAY SWAP: SPARKLING WATER - Toasting with a cocktail may be a holiday tradition but filling up on sugary drinks doesn’t need to be. “For cocktails, replace a sugary mixer with sparkling water flavored with fresh grated ginger, and fresh mint,” says Sass. She says mashed fruit makes another great natural sweetener when paired with bubbly water. Use either of these methods and you’ll bypass the 30 grams of sugar per serving most mixed drinks contain. For starters, try this golden apple cocktail that features sparkling cider, or a sparkling greyhound cocktail for a hint of tangy grapefruit. Half of this fruit contains only 8 grams of sugar, plus lots of vitamin A and C to boost your immune system.

PUMPKIN PIE HEALTHY HOLIDAY SWAP: PUMPKIN PUDDING - Want that seasonal pumpkin flavor without filling up on buttery crust? This pumpkin pudding is your answer. It’s low in calories and gluten-free, so it’ll satisfy every member of your clan, regardless of dietary restrictions. If pudding isn’t your thing, Sass has another crust-free suggestion: Pour the pumpkin filling right into the pie pan and bake until a toothpick comes out clean. This way, you’ll eliminate ingredients like white flour and shortening, which add saturated fat and refined carbohydrates to this holiday dessert standby.

MILK CHOCOLATE HEALTHY HOLIDAY SWAP: DARK CHOCOLATE - Chocolate lovers, rejoice: Megan Roosevelt, RDN, the founder of HealthyGroceryGirl.com, says dark chocolate makes a great addition to any dessert table.  “Dark chocolate has less sugar than white or milk chocolates and contains flavonoids that may improve blood circulation and support heart health,” she says. So do your body a favor and munch on a square of rich dark chocolate after dinner rather than fat and carb-laden milk chocolate candies.

WHITE BREAD STUFFING HEALTHY HOLIDAY SWAP: SPROUTED BREAD OR GRAIN STUFFING - Stuffing makes a holiday turkey extra special, but that doesn’t mean the filler has to contain nutrition-devoid white bread, a refined, simple carbohydrate that can spike your blood sugar levels, since it contains added sugar. Roosevelt suggests substituting that Wonder Bread for a sprouted, whole-grain loaf when making your holiday stuffing. “Sprouted grains can be easier to digest,” she says. Plus, they contain more good-for-you nutrients, such as zinc, calcium, and iron. Like Roosevelt, Health food editor Beth Lipton suggests rethinking your turkey stuffing. “Take out the bread entirely and use grains instead,” she says. Try quinoa, couscous, or farro-based stuffing to cut down on cholesterol, saturated fat, and empty carbohydrates. When these grains are blended with all the other stuffing ingredients, you won’t even be able to taste the difference between the traditional and your healthified version.

APPLE PIE HEALTHY HOLIDAY SWAP: BAKED APPLES - Roosevelt suggests going crust-free and loading up on the fruit itself to make this recipe more health-conscious. “Core out the center of the apples and stuff with a mixture of rolled oats, a little coconut oil, cinnamon, and nutmeg,” she says. Just pop them in the oven and you’ll have warm and gooey baked apples in no time. Coconut oil provides a dairy-free alternative to butter, while cinnamon and nutmeg pack in added flavor and contribute to lower blood sugar levels and a reduced risk of heart disease.

DEEP-FRIED TURKEY HEALTHY HOLIDAY SWAP: ROASTED TURKEY - Besides being a fire hazard, deep-frying your turkey adds an unnecessary amount of fat and unhealthy oils to your turkey-day meal. Instead, opt for an oven-roasted or braised turkey. Lipton suggests having a butcher cut your turkey into two breast halves, two thighs, two wings, and two legs and cooking them separately to retain the meat’s juiciness. “Roast the breast and wings and braise the legs and thighs,” Lipton says. “Normally the breast is dry because it has to hang out in the oven while the thighs and legs finish cooking.” Bonus: This cooking method means you won’t have to overcompensate with lots of fat-laden gravy on overly dry meat, since the juices will still be intact.

GRAVY HEALTHY HOLIDAY SWAP: PESTO - Topping your serving of turkey and mashed potatoes with gravy certainly adds extra flavor, but at the expense of extra fats, carbohydrates, and tons of sodium. This year try a less salty alternative. Lipton recommends an herb-pesto—try adding parsley, tomato, or arugula to your take on the sauce to make it extraordinary. Pesto sauces also have far fewer calories and less fat content than gravy, plus added nutrients like potassium and calcium.

CANNED CRANBERRIES HEALTHY HOLIDAY SWAP: HOMEMADE CRANBERRY SAUCE - Skip the preservatives and extra sugar in canned cranberry sauce and make your own version of the topping instead. Lipton’s go-to includes fresh mashed cranberries mixed with port, orange zest, and chopped up apples. “These ingredients play up the tartness of the cranberries so you don’t feel the need to use a ton of sugar,” she says. These berries are rich in antioxidants, vitamins C, E, and K, and contain fiber. At the same time, a half-cup of fresh berries only 25 calories, meaning you can load up, guilt-free.

BUTTER AND ROLLS HEALTHY HOLIDAY SWAP: WHOLE-WHEAT ROLLS AND OLIVE OIL - Munching on a dinner roll might fill you up initially, but the empty calories will leave you wanting more food soon after. Add butter into the mix and you’ve got a side dish that lacks any nutritional value. If the breadbasket is a staple at your holiday meals, try adding whole-wheat rolls into the mix. This will add more protein and fiber to the dish—and arguably more flavor. Then, trade the butter for olive oil for dipping. Olive oil contains heart-healthy omega-3 fatty acids. With this swap, you’ll cut down on sodium, too.

COLESLAW HEALTHY HOLIDAY SWAP: CABBAGE SALAD - Roosevelt has a mayo-free concoction that will still let you enjoy that crunchy bite of a raw cabbage dish. She suggests combining cabbage, coconut milk, apple cider vinegar, and sea salt for a lighter version of coleslaw. “Coconut milk is lactose-free and rich in a nutrient known as lauric acid which has been linked with helping reduce cholesterol and heart health,” she says of the dish. Another option: make coleslaw with your family’s favorite salad dressing instead of mayonnaise. The swap will eliminate around 2 grams of fat and 88 milligrams of sodium per serving if you use a dressing like balsamic vinaigrette.

EGGNOG HEALTHY HOLIDAY SWAP: DARK HOT CHOCOLATE - Roosevelt’s go-to recipe is 1 tablespoon of raw cacao powder, 1 teaspoon of maple syrup or stevia, and 1 cup of unsweetened almond milk. Heat up the concoction for a sweet treat that’s also rich in heart-healthy antioxidants. Making the swap will eliminate the heavy cream and whipped eggs that add 150 milligrams of cholesterol, 11 grams of fat, and 20 grams carbohydrates to the traditional beverage.

By: Julia Naftulin, Health Magazine

 

The contents of the Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Health Magazine and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Health Magazine and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Health Magazine, Health Magazine employees, others appearing on the Site at the invitation of Health Magazine, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk. 

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

"FOODS TO BOOST MEN'S HEALTH"

 

LEAN RED MEAT: If you're a steak-and-potatoes guy, you're in luck. Red meat can be good for you, says Leslie Bonci, MPH, RD, a dietitian for the Pittsburgh Steelers. Lean cuts of beef and pork are packed with protein and have only a little more fat than chicken breast. Red meat is also a good source of leucine, an amino acid that helps build muscle.

TART CHERRIES: How do the Pittsburgh Steelers soothe sore muscles? Cherry juice. Bonci says she keeps some in their training room at all times. "The pigment in cherries and cherry juice mimics the effects of some anti-inflammatory medicines," says Bonci. "And there are no side effects."

CHOCOLATE: Chocolate may improve blood flow if you eat the right kind. The flavanols in dark chocolate may curb levels of bad cholesterol, improve circulation, and keep blood pressure in check. Men with poor blood flow are more likely to have erection problems, so heart-wise foods may protect your sex life, too. But too much chocolate can lead to weight gain. Enjoy 1 ounce a day instead of other sweets.

SHELLFISH: Shellfish and other types of seafood are rich in zinc, which is critically important for the heart, muscles, and reproductive system. Zinc levels below normal are linked to poor sperm quality and male infertility. Not fond of seafood? Beef, turkey, chicken, nuts, and seeds offer a healthy dose of zinc, too.

AVOCADO: Sure, this creamy fruit is high in fat, but it's the good kind. The monounsaturated fat in avocados packs a one-two punch against cholesterol. It can knock down total cholesterol and "bad" cholesterol (LDL), too. The trick is to use a "mono" fat instead of saturated or trans fats. And eat no more than 25%-35% of all your calories from fat. Olive oil and nuts also contain good fats.

FATTY FISH: Fatty fish like salmon, herring, sardines, and halibut are another excellent source of healthy fat. They have a special type known as omega-3 fatty acids. These protect against heart disease, the top killer of men in the U. S. Two servings of fatty fish a week can lower your chances of dying from heart disease.

GINGER: Slices of this spicy root are often served with sushi or grated into an Asian stir-fry. Health-wise, ginger may help calm inflammation in the body -- which can come in handy when you push yourself too hard. Eating ginger regularly may help reduce the pain of exercise-related muscle injuries.

MILK AND YOGURT: The whey in milk and yogurt is another source of leucine, a muscle-building amino acid. Bonci recommends Greek yogurt, with a thick, creamy taste that men may like better. It's also packed with protein, potassium, and friendly bacteria that keep the gut healthy. "Plus, it requires no preparation whatsoever."

BANANAS: The banana is celebrated for its bounty of potassium -- and with good reason. Potassium is critical for muscle contractions and bone health. It also helps blood pressure. Getting enough potassium may be as important as eating less sodium when it comes to lowering blood pressure.

PISTACHIOS: Nuts provide protein, fiber, and zinc while satisfying the urge for a crunchy, salty snack. Pistachios are a stand out -- higher in plant sterols that can improve cholesterol levels. Eat them from the shell, so you work harder for each one. It's a fun way to snack and keeps you from gobbling up too many calories too quickly.

BRAZIL NUTS: A single ounce of Brazil nuts has seven times the daily value of selenium. This mineral boosts the immune system and helps the thyroid gland.

TOMATO SAUCE: Tomatoes are rich in lycopene, a substance that may protect against some cancers. Some research suggests that men who eat tomato sauce regularly are less likely to get prostate cancer, but not all studies support this. Tomatoes have many other plant nutrients, too, that support good health. Adding salsa to a burrito or tomato sauce to pasta is an easy way to make a meal more nutritious.

SOY FOODS: The food that offers the best protection against prostate cancer may be soy. That's the finding from a study of 40 nations. Tofu, miso soup, and soy milk are all delicious ways to eat more soy. In Asian countries, people eat up to 90 times more soy foods than Americans eat. And prostate cancer is far less common in those countries.

MIXED VEGETABLES: Vegetables are packed with phytochemicals, nutrients that boost cell health and protect against cancer. There are many different phytochemicals, and the best way to get a variety of them is to eat different colored veggies. "There should be color on your plate at every meal," Bonci says. 

ORANGE VEGETABLES: Orange vegetables are an excellent source of beta-carotene, lutein, and vitamin C. These nutrients may lower your odds of developing an enlarged prostate, according to a large study. Good choices include red bell peppers, carrots, pumpkins, and sweet potatoes.

LEAFY GREEN VEGETABLES: Spinach, collard greens, and kale can help the eyes as well as the prostate. These leafy green vegetables have plenty of lutein and zeaxanthin. Both nutrients protect against cataracts and age-related macular degeneration, an eye disease that impairs vision. 

EGGS: Eggs provide lutein, protein, and iron, but you have to eat the whole egg. One yolk, with 185 mg of cholesterol, fits into the daily limit for healthy people. You might also cut back on high-cholesterol sweets to make room for whole eggs in your diet. If you have high cholesterol, ask your doctor if you should limit how many eggs you eat per week.

HIGH-FIBER CEREAL: Fiber may not sound manly, but it can be a performance enhancer. Executive or athlete, you can't focus on your goals if your gut is acting up. Fiber keeps you full longer and helps your digestive system run smoothly. This doesn't mean you have to give up your favorite cereal -- just try mixing in some shredded wheat. "Don't deprive yourself," Bonci advises, "but add something good."

BROWN RICE: Brown rice is another great source of fiber, and it's easy to dress up with tasty, colorful food. Try adding lean meat, baby spinach, and pineapple. If you don't like the texture, mix some white rice with the brown. Brown rice and other whole grains can help you stay at a healthy weight and lower your risk of heart disease and type 2 diabetes.

BERRIES: "Berries can help you be on top of your game mentally as well as physically," Bonci says. They're loaded with antioxidants that may help lower the risk of cancer. Animal studies suggest blueberries can also enhance memory and thinking. Similar research in people is in its infancy, but looks promising. When fresh berries are expensive or tough to find, try buying them frozen and making a shake.

COFFEE: When you need a pick-me-up, Bonci recommends making a good old-fashioned cup of joe. Research shows it can make you more alert, and plain coffee has almost no calories. This makes it a far better choice than expensive, high-calorie energy drinks.

FOCUS ON THE GOOD STUFF: To change your diet, add good foods rather than denying yourself bad ones. As you get used to eating more fruits, vegetables, lean meats, and whole grains, these foods may come to replace some of the less healthy choices. Dietitian Bonci offers a sports metaphor to sum up the benefits: You'll play better today and stay in the game longer. 

MEDICALLY REVIEWED BY: Nazia Q. Bandukwala, DO, WebMD, on November 22, 2022

REFERENCES:

American Optometric Association.
American Urological Association Foundation.
Harvard School of Public Health.
Journal of Agriculture and Food Chemistry, January 2010.
Journal of Pain, September 2010.
Kuehl, K. Journal of the International Society of Sports Nutrition, 2010.
Leslie Bonci, MPH, RD, director of sports nutrition, University of Pittsburgh Medical Center; nutritional consultant to the Pittsburgh Steelers.
MedlinePlus.
National Institutes of Health.
News Release, National Cancer Institute.
Nutrition Research, February 2009.
Oregon Health and Science University.
Oregon State University's Linus Pauling Institute.
USDA Nutrition Evidence Library.

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

"Drinking These Beverages Daily Could Add Years to Your Life"

 

Put down that sugary soda. It could be deadly, particularly if you have type 2 diabetes.

A nearly two-decade-long study linked high intake of sugar-sweetened beverages — soda, lemonade and fruit punch — with premature death in people with type 2 diabetes. The link was found for both heart-related reasons and all causes.

But other beverages — specifically coffee, tea, low-fat milk and plain water — helped lower the odds of early death.

These findings point to the potential role of healthy drinks for folks with type 2 diabetes, the study concluded.

“Beverages can be a source of sugar, but also could be an important source of other dietary constituents, so it is natural to hypothesize that the different beverages may really have different effects on health among diabetes patients,” says study co-author Dr. Qi Sun, an associate professor of nutrition and epidemiology at Harvard T.H. Chan School of Public Health. He notes that there was little existing evidence about the impact of beverages on type 2 diabetes-related death.

Data from the study came from more than 9,200 women and more than 3,500 men who were part of other major research projects. All had been diagnosed with type 2 diabetes during the 18.5-year study period.

Every two to four years, they reported how often they consumed sugar-sweetened or artificially sweetened beverages, as well as juice, coffee, tea, water and low-fat milk.

Each additional daily serving of a sugar-sweetened beverage was associated with an eight percent uptick in death from all causes for people with type 2 diabetes. Replacing that drink with one of the healthy options lowered the risk of early death by 18 percent.

The study does not prove that unhealthy drinking habits cause early death, only that there is an association between the two.

In 2021, an estimated 537 million adults worldwide had type 2 diabetes. That number is projected to reach 783 million by 2045, the researchers wrote.

How to change your drinking habits?

Some healthy drinking habits reaped big benefits, the study found.

For example, replacing one serving of soda or lemonade with a cup of coffee can lower your risk of premature death from all causes by 18 percent and lower your risk of death from heart disease by 20 percent. If you’re a tea drinker that has amazing benefits as well. The benefit for tea was 16 percent and 24%, respectively.

Plain water paid dividends, too — lowering the risk of early death by 16 percent for all causes and 20 percent for heart-related causes.

Replacing a sugar-sweetened beverage with low-fat dairy milk showed a 12% and 19% lower risk.

“I think the keyword, if there’s only one keyword here, is quality,” Sun notes. “One factor to measure quality is the association of health effects of beverages.”

His advice: Drink healthy versions of beverages and reduce or avoid unhealthy choices.

Beverages with artificial sweeteners were found to be less problematic than their sugary counterparts. But they weren’t as good as healthier choices, the study found. Replacing a sugar-sweetened drink with an artificially sweetened one was linked to an eight percent lower risk of early death and a 15 percent lower risk of death from heart-related causes.

Fruit juices, with high natural sugar content but also nutrients, fell somewhere in between.

“Fruit juice is still better than the sugar-sweetened beverages,” Sun shares.

Dr. Nita Gandhi Forouhi, of the University of Cambridge in England, is the author of an accompanying editorial. She wrote that the findings point in one direction: Drinking fewer sugar-sweetened drinks and more of the healthier alternatives is best for folks with type 2 diabetes.

How sugary drinks affect your health?

Forouhi notes that the analysis did not differentiate between different types of tea or the impact of adding sugar to coffee.

Yet, the choice of beverage clearly matters.

These drinks contribute to energy intake and to diet quality, which can affect obesity and longer-term health, Forouhi shares.

“Diabetes is a pretty serious issue and it does indeed cut down people’s life expectancy and, at the very least, their quality of life,” she adds. “Even if they live long, they have a life often that is complicated with heart disease and all sorts of other problems, kidney disease and sensation problems and so on, so if there is something seemingly so simple as just swap your drinks and that can really have quite a meaningful impact, I think that’s a pretty powerful message.”

How to minimize your sugary drink intake?

Connie Diekman, a food and nutrition consultant and former president of the Academy of Nutrition and Dietetics, notes that sugar-sweetened beverages have lots of calories but little, if any, nutritional value. They don’t satisfy hunger, and it’s possible to consume a large quantity within minutes. A healthy lifestyle can be about finding balance, she says.

“As a registered dietitian, what I always say to people is, ‘OK, so if you want the hundred calories in this food that gives you nothing else, what other food are you willing to not consume?'” Diekman adds.

She suggests that people diagnosed with type 2 diabetes meet with a registered dietitian to help determine what they should eat and review their overall health, eating habits and lifestyle.

Everyone, not just people with type 2 diabetes, should look at how much of these drinks they consume, Diekman suggests.

“Take about three days, look at your food intake. How much sugar-sweetened beverage is in there? Is it one a day, two a day, three a day? And how can you begin to reduce that?” Diekman says. “Do it slowly, so that it’s comfortable and maintainable.”

BY: Jessica Daniels, BlackDoctor.Org, April 27, 2023 

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

"Eating Earlier Offers Health Benefits"

 

New research suggests there may be better times during the day for eating and 

fasting. 

Eating earlier in the day may help you lose weight and eating meals within a 

10-hour window could improve blood sugar and cholesterol levels, according 

to two new studies published in the journal Cell Metabolism.

“You have this internal biological clock that makes you better at doing different 

things at different times of the day,” Courtney Peterson, PhD, an associate 

professor of nutrition sciences at the University of Alabama at Birmingham, 

told NBC News. Peterson wasn’t involved with the studies.

“It seems like the best time for your metabolism, in most people, is the mid- to 

late morning,” she said.

In one study, researchers found that eating later in the day made people hungrier 

during a 24-hour period, as compared with eating the same meals earlier in the day. 

Late eating also burned calories at a slower rate and led to fat tissue that stored 

more calories. Combined, the changes may increase the risk for obesity, the study 

authors found.

In another study, among firefighters as shift workers, researchers found that 

eating meals within a 10-hour window decreased the size of bad cholesterol 

particles, which could reduce risk factors for heart disease. The 10-hour eating 

window also improved blood pressure and blood sugar levels among those with 

health conditions such as diabetes, high blood pressure, and high cholesterol.

The two new studies confirm findings from previous studies that indicate humans 

may have an ideal eating window based on the body’s circadian rhythms, which 

regulate sleep and wake cycles and can affect appetite, metabolism, and blood

 sugar levels.

In the firefighter study, for instance, the 10-hour window appears to be a “sweet 

spot” for the body, the authors found. More severe restrictions, as found with many intermittent fasting diets, could be difficult for the body to maintain.

“When we think about 6 or 8 hours, you might see a benefit, but people might not 

stick to it for a long time,” Satchidananda Panda, PhD, one of the study authors 

and a professor at the Salk Institute, told NBC News.

The new studies had small sample sizes, though they offer insight for future 

research. In the first study, 16 people who were overweight or obese tried two 

eating plans for 24-hour periods. Some of them began eating an hour after their 

natural wake-up time, and others waited to begin eating until about 5 hours after 

waking up. They ate the same meals with the same calories and nutrients.

The researchers measured their hormone levels and found that eating later 

decreased the levels of leptin, which helps people to feel full. Eating later also 

doubled the odds that people felt hungry throughout the day. Those in the study 

who ate later in the day also had more cravings for starchy or salty foods, as well 

as meat and dairy, which are energy-dense foods.

The research team also found changes in fat tissue, which could lead to a higher 

chance of building up new fat cells and a lower chance of burning fat. Late eaters 

burned about 60 fewer calories than early eaters during the day.

“Your body processes calories differently when you eat late in the day. It tips the 

scale in favor of weight gain and fat gain,” Peterson said. “From this study, we 

can get pretty clear recommendations that people shouldn’t skip breakfast.”

The second study followed 137 firefighters in San Diego, CA, who ate a 

Mediterranean diet with fish, vegetables, fruit, and olive oil for 12 weeks. 

Among those, 70 firefighters ate during a 10-hour window, and the rest ate during 

a longer window, generally about 13 hours. They logged their meals in an app and 

wore devices to track blood sugar levels.

In the 10-hour group, most firefighters ate between 8 a.m. or 9 a.m. and 

6 p.m. or 7 p.m. The time-restricted eating appeared to be linked with health 

benefits, such as less harmful cholesterol buildup and reduced heart disease. 

Among firefighters with risk factors for heart disease, such as high blood pressure 

and high blood sugar, the time-restricted eating decreased their blood pressure 

and blood sugar levels. 

The restricted window appears to allow the body to break down toxins and get rid 

of sodium and other things that can drive up blood pressure and blood sugar, the 

authors wrote.

During periods of fasting, “organs get some rest from digesting food so they can 

divert their energy toward repairing cells,” Panda said. 

SOURCES:

NBC News: “New research points to health benefits of eating earlier in the day and within a 10-hour window.”

Cell Metabolism: “Late isocaloric eating increases hunger, decreases energy expenditure, and modifies metabolic pathways in adults with overweight and obesity.”

Cell Metabolism: “Feasibility of time-restricted eating and impacts on cardiometabolic health in 24-h shift workers: The Healthy Heroes randomized control trial.”

BY: Carolyn Crist, WebMD, October 5, 2022

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.