Latest news with #MeghanPendleton
Yahoo
28-04-2025
- Health
- Yahoo
6 "Bad" Foods You Should Be Eating to Decrease Your Stroke Risk, According to Dietitians
Reviewed by Dietitian Kelli McGrane, M.S., RD"Key Takeaways" Some foods have faced undeserved skepticism when it comes to vascular and overall health. Nutrients in nuts, bananas, coffee, oatmeal, tofu and beans may help reduce stroke risk. Eating whole foods, staying active, not smoking and prioritizing sleep are key for stroke the endless advice on what to eat for better brain and blood vessel health can leave you feeling dizzy. One day, you're reading that a specific food contains compounds that can increase your stroke risk, and the next, you're told that it's actually packed with beneficial nutrients. This constant back-and-forth is not only exhausting, but it also leaves you feeling confused about what truly belongs on your plate. We asked dietitians to break down the science and share the top six misunderstood foods that may lower your chances of having a stroke. Nuts are often tossed aside for their high calorie content. But crack open the truth, and you'll find those calories come from healthy fats that support your heart and may reduce stroke risk. 'The unsaturated fats in nuts are actually very good for cardiovascular health,' says Meghan Pendleton, M.S., RDN, of Meghan Pendleton Nutrition, a private practice based in Metro Detroit. Research suggests that munching on nuts at least five times a week may help reduce stroke risk by 19%. But that's not all. Pendleton shares that nuts are also rich in antioxidants like vitamin E and polyphenols, which help reduce inflammation. 'Inflammation is a key process in atherosclerosis (hardening of the arteries), which can lead to stroke,' she explains. To incorporate more nuts into your diet, try our Everything-Seasoned Almonds. Thanks to their higher sugar content, biting into a banana is often put on the 'don't' list when it comes to weight loss and overall health. However, this sweet fruit brings much more to the table than carbohydrates. 'They're actually a great source of potassium, a mineral that can help lower blood pressure,' says Veronica Rouse, RD, CDE, founder of The Heart Dietitian. 'Since high blood pressure is one of the leading risk factors for stroke, getting enough potassium each day is an important step in reducing your risk,' she emphasizes. Many Americans fall short of the recommended intake of 4,700 milligrams of potassium each day. Fortunately, you can easily boost your intake by adding banana slices to a parfait or tossing frozen bananas into the blender for a creamy smoothie. For many, coffee is a daily pick-me-up, but its impact on stroke risk often brews debate. 'Good news: You don't need to give up your morning coffee. While caffeine can cause a temporary rise in blood pressure, it doesn't appear to contribute to sustained high blood pressure over time. In fact, moderate [filtered] coffee consumption (2 to 3 cups per day) has been linked to a lower risk of stroke in long-term studies,' says Rouse. Although coffee is best known for its caffeine content, this beloved beverage is also brimming with antioxidants, such as chlorogenic acid and flavonoids, that contribute to its stroke-protective properties. But there's a catch: Rouse warns that higher intake could increase stroke risk, so it's best to cap your cup of joe habit at no more than 3 cups a day. Long regarded as an artery-friendly grain, oatmeal has faced some undeserved skepticism for its impact on blood sugar. 'Some people are afraid to eat oatmeal due to concerns about it spiking blood sugar. However, you can build a bowl of oatmeal in a smart way, while still gaining the heart-healthy benefits of beta-glucan, a type of soluble fiber known for its cholesterol-lowering effects,' says Pendleton. Oats also contain phenolic compounds that have antioxidant and anti-inflammatory properties and are linked to reduced stroke risk. To reap these benefits, Pendleton recommends choosing steel-cut or rolled oats over instant oats, which are more processed and may be more rapidly digested. She also advises pairing your oatmeal with a source of protein, healthy fat and extra fiber, like in our Oatmeal with Fruit & Nuts, to make your breakfast a more well-rounded meal. 'Beans are an excellent, affordable food to help improve cardiovascular health, despite getting a bad rap about lectins through misinformation on social media,' says Pendleton. Lectins are proteins associated with symptoms of nausea, vomiting and diarrhea. The reality is that properly soaking and cooking beans helps to neutralize lectins, making them not only safe but incredibly nutritious. Pendleton highlights that beans are rich in artery-protective soluble fiber. This fiber binds to cholesterol in the intestines and removes it through the stool. Studies suggest that this effect plays a major role in reducing stroke mortality. Beans are also rich in potassium and magnesium, making them a powerhouse for heart and brain health. If beans aren't already a staple in your diet, check out our Sweet Potato-Black Bean Tostadas for a hearty dish that is flavorful and satisfying. Tofu often gets dismissed as a 'fake' food that disrupts your hormones, but there's no evidence that this plant-powered protein is harmful—in fact, it can be incredibly beneficial. Made from soybeans through a natural curdling process (similar to cheese), tofu has been a staple ingredient in Asian cuisine for centuries. 'Tofu is rich in isoflavones, a type of antioxidant that can support healthy blood pressure. A meta-analysis found that higher consumption of soy products like tofu was linked to a lower risk of stroke,' says Rouse. Along with enjoying the foods and drinks mentioned above, both dietitians suggest embracing these lifestyle and dietary habits to further reduce your risk of stroke: Follow the Mediterranean or DASH diet: These diets are rich in fruits, vegetables, whole grains, legumes, nuts and seeds, with moderate amounts of fish, lean protein and low-fat dairy. They also emphasize limiting processed foods and added sugar. Get moving: Aim for at least 150 minutes of moderate aerobic exercise, like walking or biking, per week. In addition, dedicate two days a week to muscle-strengthening exercises like lifting weights. Quit smoking: When you give up smoking, your risk of having a stroke goes down significantly. Try making a list of reasons why you want to quit, setting a date and outlining a plan to combat nicotine cravings. A health care professional can also help navigate you through this process. Prioritize sleep: Make sure you're getting seven to nine hours of quality sleep each night. It's also important to get treatment if you have sleep apnea, which is linked to increased stroke risk. Related: 7 Habits to Reduce Your Risk of Stroke, According to Doctors and Dietitians There are many misconceptions about what you should and shouldn't eat to lower your stroke risk. Unfortunately, many foods are labeled as 'bad' based on half-truths that are not firmly rooted in science. The full truth is that many of these foods—like nuts, bananas, coffee, oatmeal, tofu and beans—contain beneficial compounds that can reduce stroke risk. So, the next time you come across a post that dismisses a food based on one component of its nutritional profile, reach out to a dietitian or a health care professional to clear up the confusion. After all, eating to improve your brain and heart health should be enjoyable, and plenty of foods can fit seamlessly into a balanced diet. Read the original article on EATINGWELL
Yahoo
05-02-2025
- Health
- Yahoo
What Happens to Your Body When You Take Turmeric Regularly
Reviewed by Dietitian Maria Laura Haddad-Garcia If you're exploring ways to spice up your wellness routine, chances are turmeric supplements have caught your attention. Praised for their ability to stamp out inflammation, these golden capsules have become popular among those seeking natural ways to support their health. Turmeric supplements are often formulated with enhanced absorption and a higher concentration of potent compounds than what you'd find in the spice you'd typically use in cooking. But do they really live up to their claims? We spoke with registered dietitians to break down the benefits, potential risks and what you should know before adding turmeric supplements to your daily regimen. Turmeric is a golden-yellow spice that comes from the root of the Curcuma longa plant, native to Southeast Asia. With its distinctively warm and earthy flavor, turmeric has been used as a culinary spice and traditional medicine for thousands of years. It's particularly valued for its beneficial compounds. Most notably, turmeric contains active compounds called curcuminoids that have been isolated and studied for their positive effects on the body, says Meghan Pendleton, M.S., RD, a registered dietitian. Within the class of curcuminoids, curcumin is commonly promoted as a beneficial supplement for a myriad of health conditions, as outlined below. While short-term inflammation is a natural and necessary part of the body's healing process, prolonged inflammation (AKA chronic) can contribute to the onset of chronic conditions. Among natural remedies, turmeric is widely recognized for its ability to combat inflammation. 'Its active compound, curcumin, is the driving force behind its anti-inflammatory effects,' says Emily Niswanger, M.S., RDN, a functional registered dietitian. Curcumin supplements have been shown to reduce inflammation by suppressing the pathways that lead to an inflammatory response, Niswanger explains. She adds that curcumin also functions as an antioxidant, helping to clear free radicals from the body that damage healthy cells and tissues. Turmeric's anti-inflammatory and antioxidant properties have also been shown to alleviate joint pain. 'Curcumin can reduce joint pain and stiffness by inhibiting inflammatory pathways, such as cyclooxygenase-2 (COX-2) and tumor necrosis factor-alpha (TNF-α), which are often overactive in arthritis,' says Erin Kenney, M.S., RDN, a registered dietitian. She emphasizes that studies have shown that turmeric supplementation can be as effective as some nonsteroidal anti-inflammatory drugs (NSAIDs) in relieving osteoarthritis symptoms without the associated side effects, such as indigestion, constipation, drowsiness and dizziness. However, more high-quality research is needed to confirm its effectiveness and determine the optimal dosage for relieving joint pain. The curcumin in this golden spice may even boost your heart health. 'Curcumin helps reduce systemic inflammation, oxidative stress and LDL cholesterol oxidation, all of which contribute to heart disease,' says Kenney. She highlights that it also improves endothelial function, which supports healthy blood vessel function and circulation. Some research suggests that turmeric supplements may help lower systolic blood pressure when taken for more than twelve weeks. However, no impact has been observed for diastolic blood pressure, says Niswanger.6 As a reference, systolic blood pressure is the upper number in your blood pressure measurement, whereas diastolic blood pressure is the lower number. While these findings are encouraging, additional research is needed to fully understand the long-term impact of turmeric supplements on heart health. The benefits of turmeric supplements may also extend to the gut. 'Due to its anti-inflammatory and antioxidant properties, curcumin can help reduce inflammation in the gut, potentially benefiting conditions like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD),' says Kenney. She explains that curcumin may also promote a balanced gut microbiome by encouraging the growth of beneficial bacteria and reducing harmful ones. Additionally, she also notes that it may support bile production, which is required for fat digestion and overall digestive health. Pendleton says protecting the brain from inflammation and oxidative damage is crucial for maintaining cognitive function, as both are closely linked to the development of neurogenerative diseases. Curcumin has shown potential in several studies for reducing these harmful processes and improving cognitive outcomes in people with Alzheimer's disease. However, Pendleton highlights that, while these results are promising, more long-term human studies are needed to fully assess turmeric's impact on chronic neurological conditions. While curcumin, the active ingredient in turmeric, is generally safe at doses up to 8 grams, it does come with risks. Kenney notes that some individuals may experience common gastrointestinal side effects, including nausea, diarrhea and bloating. Additionally, turmeric supplements may interfere with iron absorption, particularly affecting those with iron-deficiency anemia, explains Pendleton. Rare but serious side effects, such as liver injury, have been reported in case studies involving high-potency curcumin supplements, says Niswanger. Fortunately, symptoms of liver toxicity typically resolve once supplementation is discontinued. Kidney issues, including an increased risk of kidney stones, have also been linked to turmeric supplements. The lack of standardized formulations in turmeric supplements raises concerns about quality and safety. Pendleton says that without chemical analysis of every batch, it's difficult to know the precise composition of the product you're taking. She adds that contamination with heavy metals, stemming from the soil in which turmeric is grown, is another potential risk due to inadequate safety testing. While some people may benefit from taking turmeric supplements, others may need to avoid them. 'Caution is advised for individuals with gallbladder issues, bleeding disorders, kidney stones, or hormone-sensitive conditions,' says Kenney. Pregnant and breastfeeding individuals should avoid high-dose turmeric supplements, as their safety has not been adequately studied in these groups. In addition, people taking certain medications such as blood thinners, antidiabetics, antacids, immunosuppressants and hormone therapies should consult a healthcare provider before supplementing with turmeric due to potential adverse interactions. When choosing the ideal turmeric supplement, Niswanger recommends sourcing it from a reputable company that performs third-party testing. This ensures the supplement is free from high contaminants and contains the ingredients and dosages stated on the label. For better absorption and enhanced effectiveness, Kenney suggests choosing a turmeric supplement that contains black pepper extract (piperine)—unless contraindicated. She also recommends taking it with a meal that contains healthy fats to further boost absorption and maximize its benefits. Turmeric supplements offer a convenient and concentrated way to tap into the potential benefits of curcumin, particularly in reducing inflammation and oxidative stress. While research is promising for conditions like joint pain, heart disease, IBS and Alzheimer's, more research is needed to confirm its effectiveness. As with any supplement, it's important to consult a healthcare provider to discuss your unique medical history, potential side effects and medication interactions associated with taking turmeric. 'Turmeric is much safer and more delicious eaten as a whole spice versus a highly concentrated supplement form,' says Pendleton. However, if you do choose to take a turmeric supplement, it's important to ensure it fits into a well-balanced dietary regimen. Is it good to take turmeric every day? Taking a turmeric supplement is considered safe at doses up to 8 grams. However, more research is needed on its long-term use. Before incorporating new supplements into your daily routine, you should always consult your healthcare provider to discuss potential medication interactions and side effects. Can turmeric burn abdominal fat? Limited research suggests that turmeric's bioactive compound, curcumin, may indirectly support weight management by reducing inflammation and oxidative stress and by improving metabolic health. However, research on this topic is fairly new, with limited studies directly linking turmeric supplements to lower abdominal fat. What organs benefit from turmeric? Research suggests that turmeric can benefit several organs, including the heart, joints, gastrointestinal tract and brain. However, more studies are needed before definitive conclusions can be drawn. What cannot be mixed with turmeric? People who take medications like blood thinners, antidiabetics, antacids, immunosuppressants and hormone therapies should avoid taking a turmeric supplement. Combining turmeric with these medications can interfere with their effectiveness or cause adverse side effects. Therefore, it's always best to consult your healthcare provider and err on the side of caution when taking herbal and conventional medicines. Read the original article on EATINGWELL
