I'm a neurosurgeon — my easy recipe is a powerhouse for boosting memory and preventing dementia
Don't forget to add this to your meal prep.
Dr. Jonathan J. Rasouli, a board-certified spinal neurosurgeon at Northwell Health in New York, is opening up his own cookbook and shared some of his best dishes for brain health.
Now he's given The Post his recipe for a Mediterranean quinoa bowl that has a host of brain-boosting properties and is a 'powerhouse' for improving memory.
'I personally like this dish because it's easy to prepare, visually appealing and nutrient-dense,' he said.
Previously, the New York doc shared his mother's recipe for Ghormeh sabzi, a Persian herb stew that he says tastes delicious and also keeps your brain healthy.
For a vegetarian option, his quinoa bowl is 'great for breakfast or a light lunch' — and as a bonus, he noted that the ingredients are inexpensive and can often be purchased in bulk.
'This dish combines healthy fats, antioxidants and magnesium — all crucial for brain health. It's inspired by the Mediterranean diet, known for reducing dementia risk,' he said.
Ingredients:
1 cup cooked quinoa (rich in magnesium, good for brain function)
1/2 cup cherry tomatoes (antioxidants and lycopene)
1/4 cup diced cucumbers
2 tbsp EVOO (monounsaturated fats for brain protection)
1/4 cup crumbled feta cheese (calcium for nerve signaling)
1/4 cup chopped walnuts (omega-3s and antioxidants)
1/2 avocado, sliced (healthy fats for cognitive support)
Fresh parsley or basil for garnish
Directions:
In a bowl, layer cooked quinoa as the base.
Top with cherry tomatoes, cucumbers, feta, walnuts and avocado slices.
Drizzle with olive oil and garnish with parsley or basil.
Serve as a nutrient-packed lunch or light dinner.
What makes this recipe 'a powerhouse for boosting memory'? Dr. Rasouli broke down the benefits of the ingredients.
Quinoa has 'tons of magnesium,' which he said can boost nerve signaling and regulates stress.
Plus, brains shrink as we age, but people with less shrinkage have a lower risk of dementia. According to a 2023 study published in the European Journal of Nutrition, consuming more than 550 milligrams of magnesium a day is associated with higher brain volume.
Also in the recipe are tomatoes, which the doc said relieve oxidative stress. Oxidative stress can cause memory loss, brain fog and fatigue.
Olive oil reduces brain inflammation, a known cause of cognitive decline.
Finally, avocado is full of healthy monounsaturated fats. Earlier this month, cardiologist Dr. David Sabgir raved about the health benefits of avocados for heart health, cholesterol and satiety.
To pad out your weekly menu with even more dishes to stave off brain decline, Dr, Rasouli also has a three-ingredient dinner for Alzheimer's prevention.
'It tastes great, and I never get tired of it,' he told Parade. 'It is super easy to make and doesn't require too many ingredients.'
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Peter Thiel is utterly wrong about Alzheimer's
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So, break out the olive oil from your pantry to whip up an easy homemade vinaigrette (try one of our Healthy Salad Dressings Made with Olive Oil recipes), toss veggies in before grilling or roasting, like in our Anti-Inflammatory Sheet-Pan Roasted Veggies recipe or use olive oil to saute or cook just about anything from leafy greens to your morning eggs. If you've ever noticed the heart-healthy stamp on a barrel of oats or heard of their cholesterol-lowering abilities, there's plenty of science to back up the hype. 'Oats are an excellent source of beta-glucan, a type of soluble fiber shown to help reduce total and LDL cholesterol,' explains Veronica Rouse, RD, who specializes in working with clients with heart conditions. But that's not all oats can boast about—they also support healthy blood pressure. 'Oats also contain antioxidants called avenanthramides that increase nitric oxide production, which relaxes blood vessels and lowers blood pressure,' adds Melissa Mitri, M.S., RD, which has been shown in in vitro studies. Mitri adds that oats are more effective at lowering blood pressure than refined grains, like white bread. Whether you enjoy a warm, cozy bowl of oatmeal on a chilly morning or love a cool grab-and-go option like overnight oats, oats are a blank slate and highly versatile. Try one of our drool-worthy dessert-inspired overnight oat recipes. If you're craving something savory, give our Oatmeal with Cheddar, Collards & Eggs a try. We all ought to be diving into more fish to reel in their heart benefits. Canned salmon offers a convenient solution: Just crack open the lid, drain the liquid, and you've got a protein-rich option ready to eat, toss onto a salad, mix into a pasta or stuff into a pita. Best of all, it delivers countless benefits. 'These fish are excellent sources of omega-3 fatty acids, particularly EPA and DHA, which have potent anti-inflammatory and cardioprotective effects', says Dr. Feingold. 'The American Heart Association (AHA) recommends eating fatty fish twice weekly based on extensive research showing omega-3s reduce triglycerides, lower blood pressure and decrease the risk of sudden cardiac death.' Using canned salmon checks off the AHA's recommendation, but just be sure to purchase for varieties labeled 'no salt added'. Use canned salmon to whip up our Easy Salmon Cakes, Salmon Salad-Stuffed Avocado or Cucumber-Salmon Salad Sandwich recipes. If you've ever been told to cut back on salt, you may reach for a salt substitute. But let's be real, those can get boring real fast. That's where dried herbs and spices come to the rescue. And every pantry should be stocked with a variety of dried herbs and spices to add flavor (without the sodium) and a chock-full of nutrients to meals. 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They're also packed with potassium, which supports healthy blood pressure levels by counteracting the effects of sodium. Research found that higher intake of dietary pulses was associated with lower risk of cardiovascular disease, coronary heart disease and hypertension. Additional studies found that eating pulses several times per week lowered the risk of cardiovascular disease up to 34%. So, how do you get more pulses on your plate? From black to red lentils, chickpeas to pinto beans, there are so many to choose from. Pro tip: If you're using canned beans, be sure to choose reduced-sodium or no-salt-added, or just rinse under water to remove excess sodium. Blend up a bean-based dip, toss them onto grain bowls, stir them into rice or mash them into burgers like our Cilantro Bean Burgers with Creamy Avocado Lime Slaw. Saute up a batch of our Chhole(Chickpea Curry) or roast them in the oven like our Crunchy-Roasted Chickpeas. Beyond your pantry, there are many other things you can do to protect your heart. Here are some of our expert-backed strategies to promote heart health: Exercise Regularly: All experts agree, doing regular movement is key. Daily movement improves circulation, reduces blood pressure, and strengthens the heart, says Mitri. Remember, it doesn't always have to be intense to count; even going for a brisk walk a few times a week can help. Take Hold of Stress: Don't let stress take over your heart. Our experts recommend practicing stress-reduction techniques like meditation, deep breathing or yoga regularly to help keep blood pressure in check. Get Enough Shut-Eye: Get between 7 to 9 hours of sleep each night. 'Poor sleep is associated with increased cortisol levels, elevated blood pressure and greater risk of developing metabolic syndrome,' says Dr. Feingold. Eat More Plants: Pair your pantry staples with produce like fruits and veggies to add vitamins, minerals, fiber and antioxidants, which all support heart health. Watch Your Salt Intake: You may not realize your favorite foods pack salt, so start by examining what you have in your kitchen. The goal is to limit sodium intake to less than 2,300mg daily (or 1,500mg for those with hypertension). Excess sodium contributes to fluid retention, increased blood pressure and strain on the cardiovascular system, explains Dr. Feingold. Be Social: Meeting up with your pals and family can support your heart. 'Being social helps lower stress, can reduce blood pressure, and simply makes you happy," says Mitri. So don't skip out on the next lunch date or family reunion. Pantry staples can offer up a quick, easy and nutritious solution for those looking to support their heart. Health experts recommend these six pantry staples for better heart health: olive oil, oats, canned salmon, dried herbs and spices, nuts and pulses. In addition, experts recommend the importance of regular exercise, stress management, getting enough sleep, eating more plant-based foods, watching your intake of sodium and staying socially connected. Read the original article on EATINGWELL
Yahoo
12 hours ago
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Sip your way to better health with the best green tea for 2025
Green tea has earned its worldwide rep as one of the healthiest beverages, and it's easy to see why. Packed with antioxidants and beneficial compounds like catechins and L-theanine, this mellow tea is linked to a whole host of health benefits. L-theanine, in particular, is known for smoothing out stress, sharpening focus and giving your mood a gentle lift. No wonder sipping on the best green tea has such a calming effect! But the magic of green tea doesn't stop at your brain. The compounds in green tea may also help combat inflammation, support heart health, balance blood sugar levels and even protect against chronic conditions like cancer, Alzheimer's disease, Parkinson's disease and type 2 diabetes. How, exactly? Green tea contains a mighty antioxidant called epigallocatechin-3-gallate (EGCG) that helps kick harmful free radicals to the curb. By tackling these unstable molecules, EGCG helps protect your cells from damage. With roots stretching back to ancient China, green tea has stood the test of time — and taste. Its light, grassy flavor and feel-good benefits keep tea drinkers coming back, steep after steep. But with so many green teas available — from loose-leaf to tea bags — it can be hard to know where to start. To help you find the best-tasting option, we heated up our kettle and brewed 20 different green teas, evaluating each on quality, aroma, bitterness, flavor and ease of steeping. We also teamed up with three registered dietitians, the founder of Dream Tea NYC and an herbalist to better understand what to look for in a high-quality green tea and the differences between various types. Whether you're after a bold flavor, organic ingredients or just something that's easy to brew, our ultimate green tea guide is here to help you choose. Best overall green tea More green teas we like Types of green tea Factors to consider How we chose Other green teas we tested FAQs Meet our experts Update, June 26, 2025: We checked all product prices and availability. Our No. 1 pick for best overall green tea, Upton Tea Imports Season's Pick China Sencha Organic Green Tea is out of stock and was replaced with our tester's runner-up favorite. (back to top) (back to top) There are many different types of green tea, and each has its own unique characteristics. Some of the most common types include Sencha, matcha, jasmine, Genmaicha, Dragonwell (Longjing), Gunpowder and flavored blends. We spoke with Adriana Ayales, an herbalist, medicine maker, educator and founder of Anima Mundi, to learn about the differences between varieties of green tea. Here's what she had to say: Sencha: This is a steamed green tea with a fresh, grassy profile. It's commonly enjoyed throughout Japan. Gyokuro: Known as the "dew of jewels," it is shaded before harvest, creating a tea rich in umami flavors and higher caffeine levels. Matcha: A ceremonial-grade powder that offers the most complete green tea experience, as the whole leaf is consumed. It provides antioxidants, vitamins and minerals that support energy and focus without the crash. Hojicha: Roasted green tea with a nutty flavor and lower caffeine — perfect for evening enjoyment. Bancha: A coarser green tea harvested later in the season, bringing mild flavors and minimal caffeine. Ayales notes that caffeine content can vary significantly between types of green tea. "Shade-grown teas like Gyokuro and matcha tend to have the highest caffeine levels, offering clean energy for the mind and body," she explains. In contrast, she notes that teas like Hojicha and Bancha have lower caffeine levels, making them gentler on the nervous system. (back to top) According to Anney Norton, founder of Dream Tea NYC, there are several factors to think about when choosing a green tea. These include: Tea origin: Norton's first recommendation is taking a peek at the country of origin, explaining, "Different countries have unique processing techniques that greatly impact the flavor profile of your green tea." For example, green tea from Japan (like Sencha and matcha) tends to be steamed, giving the tea more of a fresh or grassy flavor paired with a subtle sweetness. In contrast, green tea from China tends to be pan-fired, which gives it a nutty/smoky flavor with notes of caramel. Third-party certifications: Norton also recommends checking to see whether the tea is USDA organic and Fairtrade-certified. Why? "Unlike produce, which gets washed before consumption, we drink the liquid we soak our tea leaves in, and I would prefer to avoid any chemicals or pesticides in my morning cup!" she explains. She adds that Fairtrade is very important, as Fairtrade farms are more equitably compensated for their products. "This allows them to invest more money into their growing practices to produce a higher quality product and better care for their staff, as well as ensure sustainability throughout the supply chain," she explains. She adds that while Fairtrade comes at a higher price point, if you can afford it, it's worth the extra cost for the difference in product quality and the community-building, ethical benefits. Flavor: The flavor of your tea is determined by the type of green tea you select and whether it has additional ingredients, like flower petals, spices, herbs or dried fruit. "I tend to like green teas that are fruity or floral," says Norton, "so I will check for add-ins like orange, peach, rose or lavender." This allows you to find a green tea that is perfectly customized to your taste preferences. Loose leaf vs. bagged: As with all tea, green tea can be purchased in loose-leaf form or packaged in tea bags. While you'll need to invest in a steeper, loose leaf tea is often regarded as being higher quality. There are also some concerns about microplastics in certain tea bags. That said, some brands now package their tea using plastic-free materials, like hemp. (back to top) To choose the best green teas, we completed extensive hands-on testing. We sampled over 20 different green teas, rating them based on a range of criteria, including taste, aroma, ease of preparation and affordability. Each tea was sampled several times and brewed exactly to the individual teas' steeping instructions. This rigorous process enabled us to choose the best-tasting green teas that delivered both flavor and value for the money. Our research involved not only extensive testing but also garnering input from three registered dietitians, a tea entrepreneur from Dream Tea NYC and a herbalist in natural health. Plus, our tester (and writer) is also a registered dietitian and regular green tea drinker. Together, this combined expertise helped clarify what makes a green tea exceptional, from its nutritional value to its flavor profile. (back to top) We've been keeping our kettles busy testing lots of green teas, including 20 for this article and 12 matcha powders for another roundup. And then there's all the other types of teas we tried for various roundups, including 16 black teas, 13 teas for sleep, 11 teas for stress and anxiety and 70 teas for our ultimate tea roundup. Here are some of the other green teas we tried, including their pros and cons: Magic Hour Almond Matcha Green Tea for Joy: While we loved the sweet, nutty flavor of this tea, we docked it points for its too-sweet aftertaste. It also contains almonds, so it's unsuitable for people with a nut allergy. Magic Hour Goddess Green Tea: This tea had lovely sweet and floral notes. It did make our mouth feel slightly dry, but the main reason it didn't make our list is that we preferred Magic Hour's Emerald Green Tea as our favorite flavored green tea. Magic Hour Moonlight in Marrakesh: This tea had a pleasant minty and spicy flavor from peppermint, ginger and cinnamon. While it tasted nice, we felt that you could probably get a similar-tasting tea at a lower price point. Just Ice Tea Moroccan Mint: This lightly sweetened iced tea was refreshing, but it had a definite minty aftertaste that almost made you feel like you'd just brushed your teeth. Just Ice Tea Original Green Tea: This is the brand's unsweetened iced tea; to us, it tasted like a cup of tea we had forgotten about and let go cold. We don't need our teas to be super sweet, but a little hint of sweetness would help balance out the bitterness of the green tea here. Just Ice Tea Honey Green Tea: We really enjoyed the slightly sweet honey flavor of this iced tea. However, it had a slightly bitter aftertaste and tasted more like honey than green tea. NOW Organic Green Tranquility Decaf Green Tea with Lemon Myrtle: We really wanted to like this tea; a decaf green tea to sip on in the evening seemed right up our alley. However, the tea was so mild in flavor (even after steeping for longer than the suggested six minutes) that we couldn't really tell it was green tea. Plus, each bag was individually wrapped in plastic, which isn't great for the environment. Upton Tea Imports Korean Green Tea Jung-Jak Organic: This tea was pleasant to drink, with its grassy and fresh notes. It also wasn't bitter. However, other teas by this brand scored higher, so that's why this one didn't make the list. Upton Tea Imports Gyokuro Organic: This tea has a whopping 120 milligrams of caffeine, so it's definitely one you should try to drink earlier in the day. However, while it had nice umami and nutty flavors, it was one of the most expensive teas we sampled at about $0.60 per cup, and we felt there were other green teas that were better value for money. Upton Tea Imports Colombian Pan Fired: The Colombian Pan Fired green tea had a mild grassy flavor, but at $0.70 per cup, we felt there were more affordable options with better overall quality. Upton Tea Imports Lung Ching (Long Jing) Green (Superfine): This tea had a distinct grassy, slightly sweet flavor that made it a delightful sip. However, it was $0.51 per cup. We felt that the China Sencha green tea (at only $0.10 a cup) gives the same quality at a more affordable price point. Upton Tea Imports Special Grade Temple of Heaven Gunpowder Green: This green tea had a pleasant grassiness without being bitter. It was affordable, at $0.13 per cup. However, we felt there could have been a bit more "oomph" in flavor, and there were other similarly priced teas that we enjoyed more. Upton Tea Imports Young Hyson Imperial Organic: We steeped this tea for the recommended amount of time and could barely taste it. While it was one of the more affordable teas we reviewed, at $0.16 a cup, we wanted more flavor from our tea. Bigelow Green Tea with Ginger Plus Probiotics: This tea tasted more like ginger tea than green tea. We tried it over the span of a few days and didn't notice any changes in digestion. We would have preferred it if this tea tasted like green tea instead of ginger tea. (back to top) According to Alexia Zolis, founder of the Healthy Living RD, green tea is packed with antioxidants, particularly catechins, which help protect our cells from damage like oxidative stress — an imbalance between harmful free radicals and antioxidants — and inflammation. "These powerful compounds may also reduce the risk of certain types of cancer and chronic diseases like heart disease," she explains. Seema Shah, owner of Seema Shah Integrative and Functional Nutrition, adds that thanks to its L-theanine content, green tea may support and protect brain health, mood and memory. Plus, its rich content of anti-inflammatory phytochemicals like EGCG may also support heart and metabolic health. While many people tout green tea's weight loss benefits, Leah Reitmayer Murnane, owner of Lettuce Eat Dessert, explains the benefit may be overstated. "There is limited research about the popular claim that drinking green tea can support weight management." However, drinking green tea adds fluid to your diet without adding sugar from other liquids like soda, so it could aid with weight loss by simply reducing the total amount of sugar intake (and empty calories) you may be drinking from other beverages. "If you're a tea lover," says Zolis, "it can be easy to drink multiple cups of green tea every day." However, it's important to remember that green tea does still contain caffeine. Similar to other caffeinated drinks, if you drink too much, it may lead to symptoms like dehydration, restlessness or dizziness, says Zolis. "The recommended daily maximum amount of caffeine for adults to enjoy each day is 400 mg, according to the Food and Drug Administration. This translates to roughly eight to 10 cups of green tea per day. Everyone has different caffeine tolerance, so enjoying three to five cups is a safe and beneficial amount of green tea to have daily," says Zolis. However, keep in mind that this amount can still contain up to 225 milligrams of caffeine, says Reitmayer Murnane. "Brewing green tea is both an art and a ritual," says Ayales. "For loose leaf teas like Sencha, 170°F to 185°F is perfect," she explains, "as hotter water can scald the leaves, resulting in bitterness." For best results, steep the tea for one to three minutes to extract just the right amount of flavor and nutrients. When it comes to brewing matcha, the preparation is even more mindful, says Ayales. "Use warm water — around 158°F to 165°F — and whisk it into a vibrant froth with a bamboo whisk or hand frother," she explains. She adds that this method allows you to fully immerse yourself in the experience and connect with the vitality of the tea. "Drinking tea can become a daily practice of presence and gratitude," says Ayales, "deepening your connection to self and spirit." "Green tea contains less caffeine than coffee," says Zolis. "While a typical cup of coffee contains about 100 milligrams of caffeine, an 8-ounce cup of green tea typically contains between 30 and 50 milligrams of caffeine." However, the caffeine content of green tea can vary significantly depending on how long you brew it, with longer brewing times leading to a higher-caffeine cup of tea. Plus, matcha, where you consume the entire leaf, is higher in caffeine than loose-leaf green tea. "Green tea and matcha originate from the same plant," says Reitmayer Murnane, "but are processed and consumed differently." Green tea comes from leaves steeped in water and then discarded, while matcha is ground into a fine powder, allowing you to consume the whole leaf, she explains. "This results in matcha having high caffeine and antioxidant levels, along with a richer flavor and texture compared to a regular green tea," she adds. (back to top) Adriana Ayales, herbalist, medicine maker and founder of Anima Mundi Anney Norton, founder of Dream Tea NYC Alexia Zolis, RD and founder of the Healthy Living RD Leah Reitmayer Murnane, MS, RD, CSSD, LDN, owner of Lettuce Eat Dessert Seema Shah, RD, owner of Seema Shah Integrative and Functional Nutrition (back to top) Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.
