Latest news with #JessicaBall
Yahoo
31-05-2025
- Health
- Yahoo
The #1 Herb to Decrease Inflammation, According to Dietitians
Reviewed by Dietitian Jessica Ball, M.S., RD Adding rosemary to your diet regularly may aid in reducing inflammation. Rosemary is rich in antioxidants and compounds that are beneficial for cellular health. Try adding fresh or dried rosemary to your favorite dishes or in a dipping is a natural response by the body to injury or infection, and to some extent, it is inevitable. If you've ever slammed your finger in a door or stubbed your toe, you've experienced acute inflammation—a short-term protective process that aids in healing. However, not all inflammation is beneficial. Chronic inflammation, which persists over time, can be incredibly harmful to your health and has been linked to numerous serious conditions such as diabetes, cardiovascular disease, mental health disorders like depression, and even certain types of cancer. According to research, chronic inflammation is a contributing factor in nearly half of deaths worldwide. Amber Pankonin, M.S., RDN, a registered dietitian and certified executive chef at Stirlist, highlights, 'It's important to remember that both genetics and diet can play a role in inflammation and disease. There are several studies that can point to how certain nutrients like heart-healthy oils, polyphenols and antioxidants may help reduce inflammation in the body. However, chronic inflammation has been linked to diseases like cancer, obesity, heart disease, diabetes and even depression.' While undoubtedly concerning, there's also good news. Many factors influencing chronic inflammation, such as diet, stress levels, sleep quality, and even environmental exposures, can often be addressed with proactive measures. One simple yet powerful step to combat chronic inflammation is incorporating anti-inflammatory foods and herbs into your meals. Among these, rosemary stands out as a dietitian-recommended herb known for its potential to help reduce inflammation. Best of all, rosemary is affordable, widely available, and easy to use, costing only about $2 to $3, making it an accessible addition to your kitchen arsenal. With its potent properties, this humble herb may be your secret weapon in promoting better to learn more about why rosemary is the #1 herb dietitians recommend to decrease inflammation? Keep reading to find out more. Rosemary, or Rosmarinus officinalis L., makes the list of one of the 14 herbs and spices dietitians recommend you eat and also happens to be the No. 1 herb to help decrease inflammation. While its beautiful green hue may captivate your eye (and its aroma and flavor certainly will enhance your meals), rosemary is also packed with a slew of phytochemicals, or compounds that offer positive health benefits to the body, such as antioxidants. Pankonin shares, 'Rosemary contains polyphenols that can exert anti-inflammatory effects by targeting different pathways involved in the inflammatory response. Specifically, rosemary contains compounds that can suppress cytokines, which control inflammation in the body. Rosemary is also rich in antioxidants, which can help neutralize free radicals and reduce oxidative stress, which can improve cell health.' A research review evaluated the available research on rosemary and its role in nervous system disorders. Scientists found that rosmarinic acid and carnosic acid present in rosemary contain the most medicinal effects among the phenolic compounds. These compounds exhibited anti-inflammatory and antioxidant benefits that helped not only treat inflammation, but other conditions as well. Scientists concluded that rosemary should be considered as an alternative therapy for treating inflammation, pain, anxiety and memory disorders. However, since research available in this area is often conducted on animals, there is a need for more clinical studies before we can extrapolate results to humans. More research explored rosmarinic acid and its use in the prevention and treatment of cancer due to its antioxidant properties. Antioxidants help rid your body of free radicals, which can cause cell damage and exacerbate tumors over time. Scientists concluded that rosmarinic acid should be considered as an additional treatment in cancer prevention since data is showing rosmarinic acid not only decreased chronic inflammation, but also oxidative stress and tumor growth. Since the majority of this research has been conducted on animals, it's important to consider safety for humans and what science is available so far on this topic. Another review found that both rosemary extract and rosemary essential oil are considered safe and may have beneficial nutritional properties for the drinks they evaluated. While both rosemary extract and oil demonstrated positive antioxidant activity, the oil showed more activity. The Food and Drug Administration has deemed rosemary as an ingredient that is generally recognized as safe (GRAS) for human consumption and use in products. That said, it's important to speak with your health care team before adding a new supplement or oil into your routine. But luckily, you don't need to wait on adding fresh and dried rosemary into your eating pattern! Rosemary can be a delicious addition to a healthy eating pattern. While many recipes call for fresh rosemary, Pankonin shares that dried can make a nice swap if you're out of fresh. She says, 'If you can't find fresh rosemary for a recipe, use the 3-to-1 ratio rule. If a recipe calls for 3 teaspoons or 1 tablespoon of a fresh herb, use 1 teaspoon dried in its place. Dried herbs are typically more potent than fresh.' If you're new to rosemary, consider these tips from chef Pankonin: Add rosemary to olive oil or butter to create a dipping sauce or spread for bread. Or, try it in a dip like our Roasted Cauliflower and Walnut Dip with Fresh Rosemary. Swap in rosemary when seasoning or marinating. If using in a marinade or sous vide, you can add a few sprigs. If you're using it to season a protein like meat or tofu, remove the leaves from the stem and roughly chop. Combine the chopped rosemary leaves with salt and pepper to create a flavorful rub, like in our Rosemary Chicken with Sweet Potatoes. Sprinkle rosemary on vegetables when roasting. Vegetables like potatoes, parsnips, turnips and cauliflower can be seasoned with oil, salt, pepper and rosemary to make a delicious side dish. These Garlic-Rosemary Mushrooms are also a great addition to your plate. Adding herbs like rosemary to your eating pattern can be a great option to help better your health and lower inflammation levels. Not only has rosemary been shown to have anti-inflammatory properties, it also provides a wonderful aroma and flavor. While there is no need to run out and purchase a rosemary oil supplement (we still need more research to confirm its safety), think about simple ways you can incorporate fresh and dried rosemary into your regular diet. For example, a simple Egg Sandwich with Rosemary, Tomato & Feta can be a great way to start your day. Read the original article on EATINGWELL
Yahoo
26-05-2025
- Health
- Yahoo
7 Carbs You Should Be Buying for Better Blood Pressure
Reviewed by Dietitian Jessica Ball, M.S., RDThere are several factors that influence blood pressure levels beyond just sodium intake. Healthy carbohydrates can provide nutrients like potassium, fiber, vitamins and minerals that support healthy blood pressure and overall heart health. Include foods like fruits, beans, yogurt and oats in your diet to reap the 1 out of 2 U.S. adults has high blood pressure, putting them at an increased risk of stroke, heart attack and other undesired outcomes. When a person is diagnosed with high blood pressure, the first diet tip that is typically given is to limit the consumption of dietary sodium. And while that is probably a good idea, there are many other nutrients that play a role. Following the Dietary Approaches to Stop Hypertension, or DASH diet, has been shown to lower blood pressure significantly. It emphasizes foods like whole grains, vegetables, fruits, nonfat or low-fat milk and dairy foods, lean meat, poultry, fish, nuts, seeds, legumes and healthy fats. If you are a carb lover and have high blood pressure, the good news is that the DASH diet includes several carb-rich foods. And opting for plant-based carbohydrate-containing foods such as fruits, vegetables and whole grains may help lower blood pressure. Conversely, too many added sugars from foods like sugar-sweetened beverages are associated with higher blood pressure levels and higher hypertension risk. Limiting ultra-processed carbs like doughnuts and candy and focusing on carbs that are more nutrient-dense is a good rule of thumb when navigating your carb choices. Here are some of the best carbs to include in your diet for healthy blood pressure levels. The darling of potassium-containing foods, bananas are one of the best carb-rich foods to eat to support healthy blood pressure. Since the American Heart Association recommends that adults with blood pressure above 120/80 increase their dietary potassium intake, including bananas in your eating pattern is a smart choice. Of course, you can enjoy a banana simply by peeling it and eating it when you are on the go. But you can also whip up some Tart Cherry Nice Cream or a Chocolate-Banana Protein Smoothie to help you add in some extra potassium. Beans offer some natural carbs along with plant-based protein and a slew of vitamins and minerals, including healthy blood-pressure-supporting magnesium. Plus, the soluble and insoluble fiber, including resistant starch naturally found in beans, may help support blood pressure control. Try a No-Cook Black Bean Salad or a Sheet-Pan Chicken Fajita Bowl to include more beans in your diet. Yogurt has become a popular food among the gut-health-supporting crowd, thanks to its live and active cultures that can help maintain a balanced microbiome. But yogurt is so much more than a probiotic-packed dairy food. When it comes to blood pressure support, data showed that, among a small sample of people with high blood pressure, the simple act of eating yogurt may help reduce those numbers. Dairy yogurt naturally contains the trifecta of the healthy blood-pressure-supporting minerals calcium, magnesium and potassium. Plus, the probiotics found in yogurt may play a separate role in reducing blood pressure. Yogurt can be used to make various dishes, from a Mini Frozen Yogurt Parfait to a refreshing Fruit & Yogurt Smoothie. Of course, yogurt can simply be enjoyed on its own, topped with berries and a drizzle of honey. Watermelon is juicy, naturally sweet, and delicious. And as an added bonus, it may support healthy blood pressure levels. A meta-analysis looked into how watermelon consumption might influence heart health, focusing specifically on factors like blood pressure. Results showed that watermelon consumption significantly decreased systolic blood pressure (SBP), showing just how great this fruit can be when trying to keep blood pressure levels in in-check. Try our Watermelon-Peach Smoothie for a delicious watermelon-forward sip. Whole grains, like oats, are better options to support healthy blood pressure when it comes to grain choices. Unlike refined grains that typically only contain the endosperm of the grain, whole grains contain all three parts of the grain—the bran, endosperm and germ—giving these foods a nutritional edge. Whole grains contain more abundant and diverse nutrients with potential health benefits, including more fiber, vitamins and minerals compared with most of their refined counterparts. Data shows a protective association between consuming more whole grains and a lower risk for high blood pressure. Eating plenty of fiber-rich whole grains might also reduce the risk of hypertension by giving a boost to your gut microbiota. Oats may be especially valuable because they contain a type of fiber called beta-glucans, which has been linked to both lower systolic and lower diastolic blood pressure. For simple recipes that include oats, try our Cinnamon Roll Overnight Oats, Peanut Butter Energy Balls or Baked Oatmeal with Pears. Adding a cup of blueberries to your daily diet may do more than offer a flavorful boost with no added sugar. One study showed that, when people ate fresh blueberries, powdered blueberries, and a control (no blueberries) over several weeks, while no major differences were found between the groups in terms of blood pressure, the study did find that fresh and powdered blueberries slightly improved levels of a compound (nitrite) that may support blood vessel health. An older study showed that eating around 1 cup of wild blueberries (the slightly smaller blueberries that are typically found frozen in your grocery store) every day may help reduce systolic blood pressure. Blueberries contain fiber, vitamins and minerals, nutrients that can help support a person's cardiovascular and overall health. And like many other naturally blue or purple foods, blueberries contain anthocyanins, a polyphenol that gives these foods that beautiful colorful hue and may account for the blood pressure benefits that have been observed. While wild blueberries contain more anthocyanins than cultivated blueberries, all blueberries pack a serious anthocyanin punch. No matter whether you are enjoying Blueberry-Lemon Energy Balls or Blueberry Almond Chia Pudding, they're delicious and help support healthy blood pressure levels. Sipping on a glass of 100% orange juice can do much more for you than support your immune system. Pure OJ is a natural source of potassium, one of the highlighted minerals of the DASH diet. Citrus fruits, like the oranges used to make 100% OJ, contain an antioxidant called hesperidin. This antioxidant may play a role in supporting heart health in various ways. In one randomized controlled trial, people with either stage 1 or pre-hypertension who consumed 500 milliliters of orange juice daily for 12 weeks had significantly reduced systolic blood pressure compared with those who drank a hesperidin-free drink with the same amount of calories, vitamin C and citric acid. Sipping on a Carrot Orange Juice or Frozen Orange-Ginger-Turmeric Shots can give you a boost of hesperidin in a delicious vessel. When it comes to managing blood pressure levels, sodium might be the first thing that comes to mind. And while limiting sodium intake can be helpful, there are several other things to consider when following a DASH diet eating pattern. Namely, certain carbs like fruits, beans, yogurt and oats can provide nutrients like potassium and fiber which are crucial for heart health and blood pressure management. Read the original article on EATINGWELL
Yahoo
20-04-2025
- Health
- Yahoo
The #1 Herb to Help Reduce Stress, According to Dietitians
Reviewed by Dietitian Jessica Ball, M.S., RD"Key Takeaways: " Chronic stress can increase your risk of health issues like digestive distress, sleep trouble and high blood pressure. Ashwagandha has been linked to lower stress levels due to its ability to help lower cortisol levels and improve sleep. Research on ashwagandha is limited and still developing, so check with your health care team first to see if it's right for no secret that many of us are stressed. Not only is stress unpleasant, chronic stress puts you at risk for health issues like digestive distress, anxiety, headaches, sleep trouble and high blood pressure. If you want a holistic approach to managing stress, you may wonder if any herbs can help. Turns out, ashwagandha is an ancient herb that may help reduce stress. We spoke with dietitians about how ashwagandha can help lower stress, the limitations to using ashwagandha for stress relief, and tips for consuming it. The main reason ashwagandha is associated with stress relief is because it helps lower cortisol levels. 'Cortisol, the body's main stress hormone, tends to spike with chronic stress and can worsen symptoms like fatigue, mood swings, weight gain and hormonal imbalances,' says Bess Berger, RDN, founder of Nutrition by Bess. 'Ashwagandha is known as an adaptogen, which helps your body adapt to stressful situations by decreasing cortisol,' says Daria Zajac, RDN, a diabetes dietitian. A few studies have demonstrated this benefit of ashwagandha. For example, in a 2021 study in Current Neuropharmacology, ashwagandha lowered participants' serum cortisol levels and reduced their levels of perceived stress. Another study in the journal Medicine (Baltimore) found that taking 500 milligrams of ashwagandha root extract for 60 days alleviated mild to moderate stress and reduced cortisol levels among participants. Another study found that participants who took 300 to 600 milligrams of ashwagandha per day had significantly lower stress levels than those who took a placebo. 'Ashwagandha can have positive effects on sleep quality, which also plays a role in stress relief. Studies have shown that ashwagandha supplementation improved time spent in bed sleeping, falling asleep faster and increased mental alertness upon waking up,' says Zajac. A 2021 study in the journal Current Neuropharmacology evaluated the results from five human studies and found that taking ashwagandha improved measures of insomnia such as sleep time and sleep efficiency. Daily doses ranged from 120 to 600 milligrams for 6 to 12 weeks. Another study evaluated the effects of taking 700 milligrams of ashwagandha versus a placebo on college students' energy, sleep and stress levels. After 30 days, the students who took ashwagandha reported better sleep quality and energy levels than those who took the placebo. Researchers believe these beneficial effects on sleep are related to ashwagandha's ability to lower cortisol levels and alter GABA receptors in the central nervous system. This can help lower stress and anxiety and improve sleep. Unlike many other herbs, ashwagandha is most widely available as a supplement. 'In general, ashwagandha is safe to consume for most people for up to three months based on reviews of clinical studies completed,' says Zajac. There are some ashwagandha teas available, but they may not contain enough of the herb to have a therapeutic effect. They may also impact the effectiveness of other medications you are taking, so always talk to your doctor before trying something new. 'If you're interested in trying ashwagandha, look for a reputable supplement brand that uses standardized root extract, ideally certified by third-party testing groups like USP or NSF,' recommends Gina Hassick, M.A., RD, LDN, CDCES, NCC, owner of Eat Well Collective. 'Typical doses used in studies range from 300 to 600 milligrams per day. It's best to start with a low dose and talk to your doctor first,' she says. If you're pregnant or breastfeeding, have a thyroid or autoimmune disorder, or are about to have surgery, you should not take ashwagandha. 'Research on ashwagandha is promising but still limited, especially for long-term use or in specific populations like those with autoimmune diseases or thyroid conditions,' says Berger. 'Most studies were done for a short period of time, so long-term effects of taking ashwagandha are less known,' says Zajac. There is also a lot of inconsistency in the dosage, quality and supplement formulations used in studies. At the end of the day, 'While ashwagandha may help reduce stress, it's not a magic cure. It is not a substitute for therapy, medication or other treatments if you're dealing with chronic anxiety or mental health conditions,' says Hassick. Before taking ashwagandha, it's best to speak with a health care provider, especially if you have any health issues or are taking any medications or supplements. Studies show that ashwagandha may help lower cortisol levels to reduce stress and improve sleep. In general, doses of 300 to 600 milligrams per day seem to work best, but long-term data is limited, so talk to your doctor first and be careful about taking ashwagandha for more than three months. Keep in mind, 'Ashwagandha can be a gentle ally in stress management, but it works best alongside a balanced diet, movement, sleep and mindfulness, not in place of them,' says Berger. Before taking an ashwagandha supplement, speak with a trusted health care provider to ensure it is safe and worthwhile for you to take. Read the original article on EATINGWELL
Yahoo
11-04-2025
- Health
- Yahoo
Endometriosis Pain and Diet Might Be More Connected Than We Thought, per New Study
Reviewed by Dietitian Jessica Ball, M.S., RD"Key Takeaways:" A new study surveyed more than 2,000 people with endometriosis who made dietary changes. Those who cut out alcohol and gluten were most likely to report improved pain management. Diet's impact on endometriosis will vary, so contact your doctor before is a challenging and often misunderstood condition that affects the reproductive system. It occurs when tissue similar to the uterine lining grows outside the uterus, forming painful lesions. This complex disorder is not only difficult to diagnose but also tricky to manage. For those living with endometriosis, chronic pain can be a constant companion, often accompanied by symptoms like fertility struggles, severe fatigue and digestive problems. Right now, most treatments for endometriosis involve surgery or medications that suppress certain hormones, but these options don't work for everyone. That's why many people turn to lifestyle changes, including adjustments to their diet, to try to alleviate symptoms and improve their quality of life. Dietary modifications may play a role in managing endometriosis-related pain and inflammation, but unfortunately, data is lacking to confirm which interventions are the most effective. Plus, individual experiences with dietary changes can vary widely, and finding what works often involves trial and error. To explore this further, and to help bridge the knowledge gap, researchers conducted an online survey to better understand which dietary changes people with endometriosis find helpful for managing their pain. These results were published in JAMA Network Open. Related: The Top 5 Nutrients to Help Relieve Menstrual Cramps, According to Dietitians To determine which dietary modifications appear to impact endometriosis symptoms, researchers conducted a survey in collaboration with a local patient support group in Edinburgh, Scotland. The survey consisted of 24 questions and was made available online over a four-month window. Questions involved whether participants followed certain dietary modifications (including reducing alcohol, following a gluten-free diet or avoiding soy foods, for example) and whether they tried taking certain supplements (including magnesium, turmeric or probiotics, for example). Information about participants' pain scores was also collected. Out of 2,858 individuals who started the survey, 2,599 completed most of it, and 2,388 of these participants had confirmed endometriosis. Related: 6 Things Women Over 50 Should Do Every Day Before 9 A.M., According to Experts After analyzing the data, researchers found that most participants (96.9%) reported experiencing pelvic pain, and 91.2% dealt with frequent abdominal bloating. A significant portion of respondents (83.8%, or 2,001 people) tried at least one diet to help manage their symptoms, and 58.8% (1,404 people) used supplements. Among those who made dietary changes, 66.9% felt it improved their pain, while 43.4% reported the same benefit from supplements. Survey responses revealed that the most common sources of advice leading to dietary changes were social media or recommendations from health care professionals. Among the most popular diet changes people underwent, pain improvement was reported by: 53.2% of those who reduced alcohol 45.4% of those who reduced gluten 45.2% of those who reduced dairy 43.4% of those who reduced caffeine Following a low-FODMAP diet or a Mediterranean diet didn't result in as high of a percentage of people reporting pain improvement as those who eliminated single foods or nutrients, like alcohol or gluten. The dietary interventions that appeared to offer the least pain-relief impact were a low-nickel diet, a low-citrus diet and a vegetarian diet. Related: What Happens to Your Gut Microbiome When You Drink Alcohol, According to a Gastroenterologist The supplements that were most associated with pain reduction were magnesium, serrapeptase and peppermint. Linseed oil was the least likely to help with pain improvement among all of the supplements tried by the participants. It is important to note that while food and supplement modifications worked for some among this study population, there was no single solution that effectively worked for everyone, emphasizing the need for personalized strategies. However, limitations of the study, such as participant selection bias and lack of detailed questions on long-term impacts, suggest there is much more to learn about how diet affects endometriosis symptoms. Additionally, without controlled experimental conditions, it is difficult to differentiate whether improvements in symptoms are due to dietary modifications or other external factors, such as medication, lifestyle changes or the natural progression of the condition. This limitation underscores the need for more rigorous, controlled clinical trials to better understand the complex relationship between diet and endometriosis symptoms. Still, this isn't the first study suggesting that dietary changes may impact endometriosis symptoms. A review published in Frontiers in Nutrition highlighted past data suggesting potential links, including results from a randomized trial showing that supplementation with vitamins C and E significantly reduced endometriosis symptoms when compared with a placebo. The review also incorporated another trial showing that vitamin D supplementation may be associated with reduced pelvic pain among people with study is observational in nature, which means it cannot establish direct causation between dietary changes and symptom improvement. This study relies on self-reported data, which can introduce reporting biases or inaccuracies. The majority of participants identified as White (88.4%), with smaller representations of Asian (4.3%) and Black (1.9%) individuals. This lack of diversity limits the generalizability of the results of this study highlight that making dietary adjustments or incorporating supplements may provide relief for some individuals, but it's not a one-size-fits-all solution. Each person's experience with endometriosis is unique, and finding what works often requires a thoughtful, trial-and-error process—preferably with a doctor's support and guidance. For instance, if reducing alcohol or caffeine seems promising based on the data, one could start by making small, manageable changes while paying close attention to how their body responds. Consulting with health care professionals, such as a dietitian who specializes in endometriosis, can also provide valuable guidance. While the study offers useful insights, it's a reminder that every step in managing endometriosis—whether medical, dietary or lifestyle-related—needs to be tailored to the individual's specific needs and circumstances. Related: The #1 Thing People Get Wrong About the High-Protein Diet, According to a New Survey A new study in JAMA Network Open suggests that some changes to diet or supplementation can help with pain management for people with endometriosis. The most successful changes were eliminating alcohol and gluten from the diet entirely. But if you are considering eliminating foods such as gluten-containing grains or dairy from your diet to potentially help alleviate symptoms, it is crucial to ensure you are not creating any nutritional gaps that could leave you lacking in essential vitamins and minerals. Consulting with a health care provider or a registered dietitian can help you make informed decisions and build a balanced plan that supports your overall health. Remember, with the right support and a tailored strategy, it is possible to take meaningful steps toward improved well-being and quality of life. While advancements in research are shedding light on potential strategies, including dietary changes and supplementation, every individual's experience with endometriosis is unique, and we need more data to know exactly what to advise those managing this condition. Related: Creatine May Be Less Effective for Building Muscle Than You Think, New Study Says Read the original article on EATINGWELL
Yahoo
22-02-2025
- Health
- Yahoo
6 ‘Bad' Foods You Should Be Eating for Better Heart Health, According to Dietitians
Reviewed by Dietitian Jessica Ball, M.S., RD For years, certain foods have been labeled as 'bad' for heart health—often due to outdated nutrition myths or misleading advice from social media. However, research and expert insights reveal that many of these foods actually offer health benefits, including for the heart. In this article, we'll highlight several so-called 'bad' foods that may be better for your heart than you think. Eggs have long been controversial due to their cholesterol content. However, the current body of research shows that dietary cholesterol found in food has less impact on blood cholesterol than previously thought. In fact, Veronica Rouse, RD, owner of The Heart Dietitian and author of Easy Steps To Lower Cholesterol points out a study in The American Journal of Clinical Nutrition that found moderate egg consumption (up to one egg per day) is not associated with an increased risk of heart disease. In reality, eggs are an excellent source of complete protein and provide essential nutrients like choline, which supports both heart and brain health. And don't be afraid to eat the whole egg—the yolk is where most of the vitamins, minerals and heart-healthy antioxidants, like lutein and zeaxanthin, are found. Full-fat dairy products like yogurt and milk have long been criticized for their saturated fat content, but new research shows they can be part of a heart-healthy diet. Rouse states, 'A 2023 review article found that full-fat dairy consumption was not associated with an increased risk of heart disease and may even have protective effects due to its unique nutrient profile.' Rouse goes on to list the numerous nutrients found in dairy, including calcium, probiotics and potassium, that can support healthy blood pressure and cholesterol levels. Shellfish, such as shrimp, mussels, lobster and oysters, are often avoided due to their cholesterol content. However, they're actually rich in heart-healthy omega-3 fatty acids and low in saturated fat, making them a nutritious choice for cardiovascular health. Rouse points out, 'Eating one to two servings of seafood per week may reduce the risk of coronary heart disease, stroke and even death, especially when replacing less-healthy foods in the diet.' Caffeine has often been controversial for raising blood pressure, but moderate coffee consumption (around 2 to 3 cups per day) has been linked to heart-health benefits. Rouse states, 'A 2022 study in the European Journal of Preventive Cardiology found that coffee drinkers had a significant reduction of cardiovascular disease.' These potential benefits may have something to do with the antioxidants found in coffee, like chlorogenic acid and polyphenols, which help reduce inflammation and support blood vessel function. Just be mindful of what you add to your cup—too much sugar or heavy cream can make it less heart-healthy. Potatoes often get unfairly criticized, but they're actually a nutrient-packed vegetable loaded with fiber, energizing complex carbohydrates, vitamin C and potassium, which plays a key role in regulating blood pressure. Rouse points out that what it all really boils down to is how they're prepared. She recommends boiling or baking them with the skin on for added fiber, instead of frying. Chocolate is often seen as a 'bad' food that you should avoid for better health. However, dark chocolate with a high cocoa content (70% cocoa or more) can actually be a heart-healthy food choice in moderation. Cocoa is rich in flavonoids, plant compounds that help lower blood pressure and improve circulation. Research supports these benefits—a meta-analysis published in The European Journal of Preventive Cardiology found that moderate chocolate consumption was associated with a reduced risk of heart disease. While a heart-healthy diet is important, it's just one part of the bigger picture. Here are a few other habits to consider for keeping your heart strong and healthy. Focus on Fiber: Include plenty of fruits, vegetables, whole grains, legumes, nuts and seeds in the diet to get your fiber in. Most people should be aiming for about 25 to 36 grams of fiber per day. Rouse mentions especially focusing on soluble fiber sources, as these can help lower your LDL ('bad') cholesterol. Prioritize Omega-3s: Make sure to prioritize omega-3 fatty acids from foods such as salmon, mackerel, sardines, chia seeds and walnuts, as omega-3s can help reduce inflammation and support heart function. Rouse reminds us, 'The American Heart Association recommends eating fish at least twice a week for optimal heart health.' Stay Active: Regular physical activity strengthens the heart and improves circulation. Aim for the goal of at least 150 minutes of moderate exercise per week. Rouse emphasizes the importance of making movement realistic and sustainable, stating, 'Even short bursts of 10-minute activity can help improve cholesterol levels and manage blood pressure.' Turns out some foods with a bad reputation can actually have surprising heart-health benefits. Eggs, full-fat dairy, shellfish, coffee, potatoes and dark chocolate can all be part of a heart-friendly diet when enjoyed in moderation and prepared in healthy ways. Want more heart-healthy dinner ideas? Check out these 36 Heart-Healthy Dinners You Can Make in 25 Minutes. Read the original article on EATINGWELL
