Latest news with #KaylaFarrell
Yahoo
07-08-2025
- Health
- Yahoo
The 6 Best Frozen Foods for Better Blood Pressure, According to Dietitians
Reviewed by Dietitian Karen Ansel, M.S., RDNKey Points Nearly half of American adults have high blood pressure, but many don't know it. The freezer aisle can be a convenient place to find foods for healthy blood pressure. Choose low-sodium foods that are high in magnesium, potassium, omega-3s and plant blood pressure, or hypertension, strikes nearly half of American adults. Unmanaged, this silent disease can increase your risk of heart disease, stroke, kidney disease and loss of vision. Yet, because high blood pressure has no symptoms, many people don't even know they have it. Fortunately, a healthy diet can go a long way in managing high blood pressure or preventing it from developing in the first place. Research has shown that eating patterns that are low in sodium, yet high in fiber, plant protein, omega-3 fats, potassium and magnesium may help reduce blood pressure. And many healthy foods that contain these nutrients just happen to be available in the frozen food aisle. That said, the freezer aisle is a big place! So, we asked dietitians to share the top frozen foods for healthy blood pressure. Keep reading to learn their favorites, plus easy ways to add them to your favorite meals. 1. Frozen Spinach Veggies, like spinach, are one of the foundations of the blood pressure-lowering DASH diet. And they don't always have to be fresh. 'Frozen vegetable options are just as nutritious and sometimes more budget-friendly than fresh varieties,' says Kayla Farrell, RDN. 'So, frozen spinach can be a good choice for blood pressure and heart health without worry of food waste.' In addition to providing blood pressure-balancing minerals, like potassium, calcium and magnesium, frozen spinach also contains compounds called nitrates that may help lower blood pressure. In fact, research has linked regularly eating lots of nitrate-rich vegetables to a 4.8 mm Hg decrease in systolic blood pressure and a 1.7 mm Hg reduction in diastolic blood pressure. Eating lots of nitrate-heavy veggies may also reduce the risk of cardiovascular disease death by 37% to 49%. Keep a bag or box of frozen spinach in your freezer. That way, you'll always have it on hand to toss into everything from soups and casseroles to eggs and stir-fries. 2. Frozen Berries Yes, fresh berries are delicious. But don't overlook frozen berries. They're frozen at peak ripeness, which locks in their nutrients. So, you can reap their benefits any time of year. 'Berries like blueberries, strawberries and raspberries are packed with antioxidants, fiber and vitamin C that are great at helping fight inflammation and supporting heart health,' says Farrell. Delicious, juicy berries also contain plant compounds, called polyphenols, which may support healthy blood pressure by keeping blood vessels relaxed and pliable. That may be one reason research has found that polyphenol-rich black currants, raspberries and blueberries may help reduce blood pressure in people with hypertension. However, the strongest evidence is for blueberries, which contain a specific type of polyphenol called anthocyanins. 'Studies suggest anthocyanins, the antioxidants that give blueberries their deep purplish blue color, support endothelial function, boost nitric oxide production and reduce inflammation, which are all key factors in managing blood pressure,' says Julie Pace, RDN. Research has found that daily blueberry consumption improved arterial stiffness in women with mild hypertension and vascular function in people with metabolic syndrome. So, go ahead and toss a handful into your smoothie or oatmeal! Or, snack on them frozen for a delicious, frosty treat. 3. Frozen Edamame 'With plant-based protein and other micronutrients, like fiber, potassium, magnesium, iron and Vitamin C, edamame are a nutrient-dense, low-sodium food,' says Sarah Schlichter, M.P.H., RDN. One cup of prepared, frozen edamame provides 24% of the Daily Value for magnesium and 14% of the DV for potassium. These two minerals have each been linked to lower blood pressure, but they are believed to work in different ways. For instance, magnesium helps your body produce nitric oxide, which relaxes blood vessels and improves blood flow. Then, potassium helps counteract the blood pressure-raising effects of sodium and supports blood vessel dilation. Of course, you can always enjoy this nutritious freezer staple as a snack. But it's also a tasty addition to stir-fries, soups, salads, casseroles or even blended into a protein- and fiber-rich dip. 4. Frozen Wild-Caught Salmon 'Seafood, especially fatty fish like salmon, is one of the best foods for heart health, as it contains omega-3 fatty acids that can help reduce inflammation and improve blood vessel function,' says Farrell. For the biggest omega-3 bang, choose wild-caught frozen salmon. It's often higher in the omega-3 fats DHA and EPA, which have been linked to lower blood pressure and better heart health. And it has a more favorable omega-3 to omega-6 ratio than farmed salmon. Wondering how many omega-3s you need to lower blood pressure? One large meta-analysis found that the optimal dose is between 2 and 3 grams per day, which you can get from one 4-ounce serving of cooked wild-caught Atlantic salmon. To save time, you can cook salmon from frozen. No need to thaw! 5. Frozen Beets When it comes to blood pressure-lowering nitrates, you can't do better than beets. While beets themselves haven't been studied, beetroot juice, which is heavily concentrated in nitrates, has loads of research behind it. Numerous studies have found that beetroot juice may help lower systolic blood pressure (the first number in your blood pressure reading, which is most strongly correlated with heart health). 'Frozen beets are perfect for adding to smoothies, roasting or thawing for topping a colorful salad,' says Alyssa Northrop, M.P.H., RD. She loves using pre-prepped cubes of frozen beets to keep her fingers stain-free. 6. Frozen Peas 'Frozen green peas are an easy and [accessible] food for someone with high blood pressure,' says Patricia Kolesa, M.S., RDN. One study found that eating between ¾ and 1 cup of legumes, like peas, per day was associated with a 43% lower risk of high blood pressure. What makes these legumes so effective? For starters, they're rich in fiber (6 grams per cup). Not bad, considering that research has found every additional 5 grams of fiber a person eats daily may lower their systolic blood pressure by 2.8 mm Hg and diastolic blood pressure by 2.1 mm Hg. In addition, peas contain plant protein (7 grams per cup), plus a cocktail of bioactive peptides and flavonols that have also been linked to lower blood pressure. No wonder they're a staple in nutritionists' freezers! Stock up on a bag or two to thaw and toss into pasta, salads, quinoa, gnocchi and more. Our Expert Take The freezer aisle is full of tasty, nutrient-rich foods that can support healthy blood pressure and reduce your risk of heart disease. Dietitians are big fans of frozen spinach, berries, edamame, beets, peas and salmon. These freezer staples are packed with nutrients linked to lower blood pressure, like potassium, magnesium, fiber, plant protein and omega-3 fatty acids. When shopping, keep in mind that some brands may contain added salt, which can raise blood pressure. So, check the ingredient list and compare brands to find the lowest-sodium choices possible. Then load your cart and stock that freezer! Because small changes, like having these convenient, nutritious foods at your fingertips, can make a big difference in your blood pressure and your heart health. Read the original article on EATINGWELL
Daily Mail
29-07-2025
- Health
- Daily Mail
Experts reveal the best foods to eat to prevent and stop migraine attacks
Experts have revealed the best foods you can eat to stop, and potentially prevent, migraine attacks. A migraine is a neurological condition that causes severe throbbing pain or a pulsing sensation, usually on one side of the head. More than just a typical headache, migraines, which affect about 39 million Americans, can worsen with movement, lights and sounds and cause nausea, vomiting, numbness in limbs and vision changes. A migraine attack can last for hours to days and a majority of sufferers are unable to work or function normally during an attack. The severity of the pain caused from migraines may vary from person to person and can spread from the head to around the eyes, face, sinuses, jaw and neck and can interfere with regular life. While treatments such as over-the-counter and prescription pain relievers and lifestyle changes can help deal with the pain, they can come with a host of undesirable side effects and hefty costs. However, experts now say that eating fatty fish such as salmon, tuna, mackerel, herring, sardines and oysters, all of which are high in omega-3 fatty acids and known for their anti-inflammatory properties, can be helpful. Kayla Farrell, a registered dietitian, told Prevention: 'While identifying and avoiding trigger foods is important, incorporating nutrient-rich, anti-inflammatory foods into the diet can also support migraine management.' During a migraine, the brainstem (a part of the brain connected to the spinal cord) becomes activated and triggers the release of chemicals known as neuropeptides. These chemicals cause inflammation and swelling in the blood vessels in the brain, which leads to throbbing pain in the head, eyes, temples, neck and face. While the pain may fade after a while, those suffering from chronic migraines may have some level of constant inflammation in their brain. However, experts say that consuming a high amount of omega-3 fatty fish, particularly DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), can help reduce this inflammation over time. A 2021 BMJ study found that those who consumed diets high in EPA and DHA for 16 weeks reported about 40 percent fewer headache days per month and a decreased frequency of headache hours per day than people who had a lower intake of these omega-3 fats. The researchers found that diets high in EPA and DHA omega-3 fats increased blood levels of oxylipin, a byproduct of omega-3s that helps reduce pain and inflammation in the brain. Additionally, both EPA and DHA fats can reduce the production of cytokines and eicosanoids - two kinds of protein molecules that are key players in causing inflammation in the body. Consuming these foods regularly, ideally two or more three-ounce servings per week, can help reduce overall brain inflammation with time and reduce the frequency of migraine episodes. For non meat-eaters and vegans, experts suggest consuming flax seeds, edamame and avocados, which are also rich in omega-3 fats and can provide the same benefits as fatty fish. Previous studies have linked migraines to different gastrointestinal disorders, such as inflammatory bowel disease and celiac disease. While it remains unclear how GI disorders can lead to migraines, scientists believe that also eating fiber-rich foods such as beans, berries and apples can help ease GI pain and in turn, ease the brain's pain receptors. High magnesium content in foods such as brown rice, bananas and dark leafy greens can also soothe migraine pain. According to Farrell, a 2021 study in the journal Headache found people who experienced migraines were not receiving enough magnesium, 'a mineral that plays a role in muscle and nerve function.' The researchers involved in the study found that consuming magnesium-rich foods can promote the release of serotonin in the brain - a chemical that is responsible for blood vessel constriction and dilation in the brain. Low serotonin levels can lead to thinning of the brain's blood vessels, which can trigger pain signals and lead to a migraine and its other symptoms. However, consuming magnesium-rich foods can help increase overall serotonin levels in the body which can dilate the blood vessels in the brain and open them up and reduce pain. Apart from this, Dr Sandip Sachar, a New York-based board-certified dentist, also noted that at times, migraines can be triggered by temporomandibular joint disorder (TMD) - a condition that can cause tightening of muscles around the jaw, head and neck. Due to the close proximity of the temporomandibular joint to the areas where migraines are often felt, any tension in the jaw and face can create pressure in the head and cause a migraine. However, Dr Sachar suggests that eating soft food such as mashed sweet potatoes and scrambled eggs that are easy to chew and will not trigger jaw pain can help prevent migraine flare-ups. Additionally, Dr Brian Gerhardstein, director of headache medicine at JFK University Medical Center also recommends eating water-rich foods such as cucumbers and watermelons. He explained: 'The concept of food triggers in the development of migraine headaches is complex. 'It is important to maintain adequate hydration throughout the course of the day as well.'
Yahoo
28-07-2025
- Health
- Yahoo
The Number-1 Food a Dietitian Says to Eat If You Have a Migraine
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links."When a migraine strikes, finding relief becomes all-consuming. So it's natural to wonder if there are foods to eat for migraines that might help ease symptoms. Meet the Experts: Brian Gerhardstein, M.D., director of headache medicine at JFK University Medical Center; Kayla Farrell, R.D.N., dietitian at FRESH Communications; and Sandip Sachar, D.D.S., a dentist based in New York City A migraine is a neurological condition that causes severe headaches and pain, according to the Mayo Clinic. And its causes are hard to pin down—there are so many factors at play, and diet is just one of them. 'The concept of food triggers in the development of migraine headaches is complex,' says Brian Gerhardstein, M.D., director of headache medicine at JFK University Medical Center. And because most migraine-havers experience very different frequencies and pain points, there is no specific cure-all diet that will promise results. For example, some people find that caffeine helps their headaches, and others find the ingredient is a trigger. Still, there is 'growing evidence' that certain foods may help relieve migraines or reduce their frequency, says Kayla Farrell, R.D.N. at FRESH Communications. 'While identifying and avoiding trigger foods is important, incorporating nutrient-rich, anti-inflammatory foods into the diet can also support migraine management,' she adds. Foods and drinks for migraines Here are some foods experts say may help you find relief or lessen the frequency of migraines. Again, more research is needed on the connection between what you eat and migraines, but these bites and sips may be promising. Fatty fish Fish like salmon, tuna, mackerel, herring, sardines, and oysters are high in omega-3 fatty acids, 'which are known for their anti-inflammatory properties,' says Farrell, and therefore may offer migraine relief. In one study, after 16 weeks of treatment with diets higher in omega-3 fatty acids, the frequency and severity of headaches in people with regular migraines were reduced. Flax seeds, edamame, walnuts, and avocado For those who aren't meat eaters, these foods are also high in omega-3 fatty acids and may offer the above benefits while remaining plant-based. Sweet potato, eggs For some, migraines are triggered by temporomandibular joint disorder (TMD), explains Sandip Sachar, D.D.S., a dentist based in New York City, which manifests as tight muscles around the jaw, head, and neck, often due to teeth clenching or grinding. Symptoms can be exacerbated by a diet of hard, chewy foods. So, Sachar recommends prioritizing soft, nutritious eats like mashed sweet potatoes and scrambled eggs that are easy to chew and won't trigger pain. Beans, berries, and apples In a study of 12,710 people, researchers found that an increase of 10 grams of fiber per day in their diets decreased severe headache or migraine prevalence by 11%. Most fruits and vegetables contain some amount of fiber, but legumes, berries, and apples, are on the top of that list. The study authors explained that the gut-brain axis's impact on migraines has not been explored much, but research suggests that more 'intestinal permeability may lead to the arrival of pro-inflammatory substances,' in an area of the brain that plays a role in pain receptors and headaches. Therefore, boosting fiber may help. Brown rice, bananas, and dark leafy greens Research published in 2021 found that people who experienced migraines weren't getting enough magnesium, 'a mineral that plays a role in muscle and nerve function,' explains Farrell. The study authors noted that magnesium's association with serotonin (a chemical that carries messages between nerve cells in the brain and body) may aid in migraine treatment. Other research found the nutrient to offer some relief in women with migraines. Many foods on this list contain magnesium, and some other honorable mentions are brown rice, bananas, and dark leafy greens. In fact, one study discovered improvement of migraines when participants followed a whole food, plant-based diet with emphasis on dark, leafy greens. Water, cucumber, and watermelon 'It is important to maintain adequate hydration throughout the course of the day as well,' says Dr. Gerhardstein. A 2020 study on 256 adult women who were 45 and younger found that drinking more water each day decreased both the severity and frequency of their migraines. 'Dehydration related to migraines can be overlooked as a trigger and can make headaches worse,' adds Farrell. If you struggle to drink enough water, you can eat hydrating fruits and vegetables like cucumber and watermelon to help support fluid balance and retention, she says. Foods to avoid if you get migraines 'Avoiding or limiting certain foods may be important for a subset of people with migraines, but there is inconsistent scientific evidence that certain foods are migraine triggers,' says Dr. Gerhardstein. With that said, 'the most commonly cited triggering foods include alcohol and chocolate,' he adds. 'Other possible triggers include cheese, yogurt, meats containing sulfites (like salami, ham, sausage, and bacon), soy products, certain vegetables (like tomatoes and onions), as well as foods containing aspartame sweetener, MSG, or caffeine.' Again, it's important to note that there is a lack of consistency among research on all of these potential triggers. 'So, this means that there is no particular food that should be avoided for all migraine sufferers,' says Dr. Gerhardstein. 'In fact, avoiding certain foods for fear of migraine attacks may actually cause more health concerns, stress, or social anxiety.' Caffeine and migraines As Dr. Gerhardstein mentioned, caffeine is often cited as a migraine trigger ingredient by his patients. However, it's worth mentioning that the stimulant is an active ingredient in multiple over-the-counter headache medications, including Excedrin. Also, some research has found caffeine to effectively relieve acute headache pain, but notes that further investigation into the link between the two is warranted to fully understand caffeine's potential impact. Therefore, consult your physician if you believe caffeine may help or hinder your migraine symptoms. Migraine diet A generally accepted migraine diet would simply be a healthy, balanced diet that prioritizes whole, fresh foods, says Dr. Gerhardstein. 'More studies are needed to discern if there is indeed a scientific basis for specific food triggers in migraines,' he concludes. You Might Also Like Can Apple Cider Vinegar Lead to Weight Loss? Bobbi Brown Shares Her Top Face-Transforming Makeup Tips for Women Over 50
Buzz Feed
24-05-2025
- Health
- Buzz Feed
Best And Worst Deli Meats, According To Experts
Deli meat might be a lunchbox classic, but let's be honest — not all cold cuts deserve a spot between your bread. Some are lean, protein-packed powerhouses that make throwing together a meal a breeze. Others are salt and saturated fat bombs that sneakily contain added sugars. So, how can you tell what's what? HuffPost spoke with three dietitians to break down the most popular picks — and help you build a better sandwich. First, isn't deli meat carcinogenic? From bacon to bologna, processed meat has been on the nutritional naughty list ever since 2015. That's because the WHO classified red and processed meat as a Group 1 carcinogen, citing 'sufficient evidence from epidemiological studies that eating processed meat causes colorectal cancer.' Despite the classification, you don't have to go cold turkey on cold cuts. 'It is possible to occasionally integrate deli meats in an overall healthy and balanced diet in moderation,' said Kayla Farrell, a registered dietitian in Chicago, Illinois. 'For example, one serving (2 ounces or 3-4 slices), once per week or less.' Whether you're packing ham and cheese daily or just a couple of times a month, Emily Villaseca, a registered dietitian nutritionist (RDN) in Dallas, Texas, said it's important to look beyond the alarm bells. 'The 'carcinogen' headlines are splashy, but they don't give the full picture,' she told HuffPost. 'WHO classifications indicate the strength of the research, not the level of risk.' So with that in mind, go ahead and enjoy your turkey club or Reuben — just maybe not every day. Here's what nutritionists look for in deli meat. 'Instead of focusing on the front of the label (where those health claims show up), I recommend paying attention to the ingredient list and Nutrition Facts panel, especially the sodium and saturated fat content,' Villaseca said. Tricky terms like 'natural,' 'nitrate-free' and 'humanely raised' appear on the front of the packaging and are unregulated, the experts noted. That's why the first step when shopping for deli meat is to flip the package over. 'For deli meats, opt for leaner meat options, like turkey breast or ham, to limit saturated fat,' Farrell shared. 'When it comes to sodium, look for 'no salt added' options that have less than 100 mg sodium per serving. Deli meats can be a sneaky source of added sugars, so look for options without it.' According to RDN Sue-Ellen Anderson-Hayes, owner of 360Girls&Women and B.E.A.T Gestational Diabetes, based in Boston, Massachusetts, one simple method when shopping is to check the % Daily Value (DV) on the Nutrition Facts label. 'Aim for DV (Daily Value) of 5% or less per serving of fat, sodium, and added sugar,' she said. Translation: If the number next to the nutrient is 5% or under, it's a good one to grab. Dietitians rank the top-selling deli meats in the US Farrell and Villaseca ranked the top 10 deli meats by sales in the US, focusing on sodium content, protein, fat, and overall nutritional value. Here's how each stacks up for a 2-ounce serving, starting with the healthiest. 1. Turkey (most popular) Protein: 10 g Sodium: 450 mg Fat: 1 g (lowest on the list) A go-to for the health-conscious, turkey breast came in neck-and-neck with chicken for the top spot. 'Opt for low-sodium versions when possible,' Villaseca advised. 'Terms like 'low sodium,' 'very low sodium,' 'reduced sodium,' 'no added salt' and 'sodium-free' are regulated and indicate a lower sodium option.' 2. Chicken breast (5th most popular) Protein: 10 g Sodium: 400 mg Fat: 2 g This is another lean option, but it can be a bit bland, so bump up the flavor with herbs, mustard or crunchy veggies. 3. Roast Beef (3rd most popular) Protein: 17 g Sodium: 350 mg Fat: 2 g The leanest and lowest-sodium choice of the red meat options, it's a solid pick if you're craving red meat without going for richer options like capicola. 4. Honey Ham (2nd most popular) Protein: 10 g Sodium: 570 mg Fat: 2.5 g This is still relatively lean, but as the name suggests, honey ham contains 2-3 grams of sugar per serving. 'Keep an eye on sodium — check a few different brands and choose the one with the lowest sodium option,' Villaseca advised. 5. Pastrami (8th most popular) Protein: 12 g Sodium: 604 mg Fat: 3.3 g Pastrami is flavorful and protein-rich, but comes with a bump in fat and sodium. 6. Corned Beef (4th most popular) Protein: 15 g Sodium: 765 mg Fat: 8 g (including 3 g saturated fat) Cut from the leaner part of the brisket, corned beef is high in protein, but it's also one of the saltiest options. It's best saved for the occasional Reuben. 7. Capicola (9th most popular) Protein: 10 g Sodium: 540 Fat: 12 g Capicola is more of a charcuterie star than a basic sandwich filler. It's a traditional Italian cured meat (like prosciutto) that's been dry-cured and aged rather than cooked. Its high fat content and marbling give it a chewy texture and rich flavor, making it the perfect pair for crackers, cheese, and other cured meats, rather than as a standard deli slice. 8. Soppressata (least popular) Protein: 12 g Sodium: 960 mg Fat: 14 g 'If you love it for snack plates, just balance it out with fiber-rich sides like whole grain crackers, fruit, or nuts,' Villaseca recommended. 'It's all about the big picture.' 9. Salami (6th most popular) Protein: 12 g Sodium: 995 mg Fat:18 g With a long shelf life and being portable, salami is handy for hikes or road trips. Pair with hydrating fruits like oranges or apples if you're eating it on the go. 10. Bologna (7th most popular) Protein: 7 g Sodium: 750 mg Fat: 16 g Bologna is lower in protein and higher in fat and sodium than other options. 'It's often one of the more affordable choices, which is important to acknowledge,' said Farrell. If you're reaching for bologna, look for brands with shorter ingredient lists or those made with turkey or chicken. Hungry for more? Download our free Tasty app to browse and save 7,500+ free recipes — no subscription required.
