Latest news with #ScottKeatley
Yahoo
11-08-2025
- Health
- Yahoo
Eggs. Toast. Soup? What breakfast looks like around the world.
10 breakfasts from around the world — no passport required. Raise your hand if you're guilty of falling into a breakfast rut, eating the same dish on the daily, whether that's eggs and toast, cold cereal or just dumping hot coffee into a thermos as you race out the door. Sure, sticking with the same breakfast saves you some time and mental energy, but experts say that switching things up even once in a while does a body good. 'Mixing up your breakfast routine can help you get a broader range of nutrients, which is helpful since many of us fall into ruts and rely on the same go-to meals,' Samantha Cassetty, a dietitian and coauthor of Sugar Shock, tells Yahoo. Scott Keatley, a dietitian and co-owner of Keatley Medical Nutrition Therapy, agrees. 'Rotating breakfasts helps cover a broader spectrum of vitamins, minerals, fiber and beneficial plant compounds, plus it supports a healthy gut microbiome.' It may even prevent mindless eating, he says. The tricky part? Figuring out what else to eat. A good place to start is by looking at what people around the world munch on for their morning meal. From Japan's ichiju sansai to Tanzania's mandazi, here's a look at 10 popular breakfasts in different countries to serve up some foodie inspiration or just satisfy your curiosity, along with how they stack up nutritionally. Japan: Ichiju sansai Ichiju sansai ('one soup, three dishes') is a classic Japanese meal that features steamed rice, miso soup, grilled salmon or mackerel and a side of pickled vegetables. While eating fish for breakfast may not be for everyone, dietitians endorse the meal. 'This is a well-balanced meal with protein, healthy fats and complex carbs,' Keri Gans, a dietitian nutritionist and author of The Small Change Diet, tells Yahoo. 'It also provides probiotics and is lower in added sugar than many Western breakfast options.' Overall, the meal is 'extremely healthy,' dietitian Julie Upton tells Yahoo. 'Few Americans get enough seafood with its beneficial omega-3 fatty acids, so a breakfast with fish would be great,' she says. Keatley calls the meal 'beautifully balanced,' pointing out that the rice adds a solid dose of fiber, a macronutrient many Americans also don't get enough of. Costa Rica: Desayuno típico The traditional Costa Rican breakfast features gallo pinto (a mix of rice and beans that may also contain onions and peppers), along with fried eggs, fried plantains, fresh fruit, cheese and a tortilla. 'This is an excellent antioxidant-rich option that is loaded with fiber, complex carbs and antioxidants,' Upton says. 'Costa Rica is a blue zone country with the population living longer than most other nations. Their diet, which is more plant-based, is one of the reasons why they have longer lifespans.' Gans also calls the breakfast 'hearty' and 'balanced,' and says that it supports sustained energy through the day. Mexico: Huevos rancheros Huevos rancheros, which are usually fried eggs on a corn tortilla with salsa and beans, are a common breakfast in Mexico. But sometimes people will simply have eggs with refried beans and sausage. 'This is a fantastic, protein-rich breakfast with lots of flavor and fiber,' Cassetty says. 'Beans and salsa provide antioxidants and plant-based nutrients, and the combo of eggs and beans provides plenty of protein.' Cassetty suggests going light on the cheese and adding avocado slices for healthy fat and fiber. Brazil: Café da manhã Many Brazilians reach for this breakfast of coffee, fresh fruit, bread, cheese and ham. 'Fresh fruit is a great start, and small amounts of cheese can offer calcium and protein,' Cassetty says. 'But ham is a processed meat, which is something we want to eat less often.' Keatley points out that the cheese and ham combo can be sodium-heavy. 'A fiber-rich bread or more fruit would help balance it out,' he says. For a healthier take on this breakfast, Cassetty suggests swapping in a hard boiled egg, nut butter, Greek yogurt or cottage cheese to boost protein from whole food sources. India: Dosa, idli sambar, paratha and poha The classic Indian breakfast can vary, depending on which region you're from. But popular dishes include dosa (a type of crepe made from fermented rice), idli sambar (steamed rice cakes with a vegetable-based lentil stew), paratha (flatbread stuffed with potato or vegetable) and poha (rice cooked with spices and nuts). 'Fermented rice cakes like idli are light and easy on digestion,' Keatley says. 'Lentils add protein, fiber and iron. The spice and vegetable stew brings phytonutrients and digestive benefits. It's an excellent balance.' France and Italy: Continental breakfast In France, it's known as 'petit déjeuner,' while Italians call it 'colazione.' Both essentially mean a continental breakfast of coffee and some kind of pastry or roll. While delicious — who doesn't love a good pastry? — this meal is tough for dietitians to get behind. Keatley refers to this meal as 'elegant, but metabolically unhelpful.' He adds, 'It's mostly refined carbs and caffeine, with little protein or fiber to stabilize blood sugar.' The coffee may be helpful for overall health, though. 'It's surprisingly rich in antioxidants, and studies link regular coffee consumption to a range of impressive health benefits, from improved cognitive function to reduced risk of chronic diseases,' Cassetty says. But the lack of protein is concerning to registered dietitian Sonya Angelone. 'This breakfast is also low in fiber, low in produce and high in sugar,' she tells Yahoo. So why is it a breakfast staple for some? 'The reason why it may work for the French and Italians is that their portions are so much smaller than what we eat in the U.S.,' Upton says. Still, that doesn't mean this meal should be off the menu: Keatley says it's fine to have on occasion. Sweden: Bread, a boiled egg, yogurt and coffee A classic Swedish breakfast usually features bread with butter or cheese, an egg, yogurt and coffee. Some Swedes may have muesli or porridge instead of bread, says Angelone. Keatley calls this meal 'compact but balanced.' The egg and yogurt deliver protein and fat, while the bread provides whole grain carbs, he says. Angelone also praises the probiotics in the yogurt. 'Those are good for the gut,' she says. The only thing to make this already great breakfast even better? Add some produce. 'A few slices of cucumber or tomato on the side would round this out nicely,' Keatley says. England: Full breakfast A full English breakfast usually features bacon, sausage, eggs, baked beans, tomatoes, toast and mushrooms. Some people also enjoy black pudding, which is a combination of pork or beef blood, animal fat and a grain like oatmeal or barley. The tomatoes are one of the best parts of this breakfast, according to dietitians. 'The tomato is doing the heavy lifting, nutritionally,' says Keatley. While the eggs, bacon and sausage provide plenty of protein, the breakfast is high in saturated fat. 'Bacon and sausage are processed meats, which we want to eat less frequently,' Cassetty says. 'You can keep the vibe of the meal by swapping in sautéed mushrooms or low-sugar baked beans and choosing whole-grain toast. Doing this would be a balanced, filling and nutritious start to the day.' Tanzania: Mandazi, eggs and fruit Mandazi, which is a type of fried bread similar to donuts, is popular for breakfast in Tanzania. It's usually served with coffee or tea, along with eggs and fruit. 'Eggs and fruit are a solid combo because they provide protein, vitamins and fiber,' Cassetty says. The nutritional quality of the mandazi depends a lot on the type of flour used, according to Keatley. 'If it's refined wheat, that adds carbs with little other nutrients,' he says. 'Adding a small portion of vegetables or seeds could increase nutrient density and satiety.' Angelone recommends balancing the carbs you eat with some protein for more stable blood sugar. South Korea: Rice, seaweed soup, and banchan The classic South Korean breakfast features a mix of dishes: rice, seaweed soup and banchan, small side dishes such as kimchi (fermented vegetables) that are usually served with rice. Keatley says there are several good nutrients in this breakfast. 'Seaweed offers minerals including iodine, and kimchi supports gut health and adds bold flavor,' he says. Though Gans points out that there's not a lot of protein or fiber in this meal. 'It may leave someone hungry too soon after eating,' she says. To remedy that, Keatley suggests adding a protein like egg or tofu. 'That would make this more complete for sustained energy,' he says. Solve the daily Crossword
Yahoo
11-08-2025
- Health
- Yahoo
Eggs. Toast. Soup? What breakfast looks like around the world.
10 breakfasts from around the world — no passport required. Raise your hand if you're guilty of falling into a breakfast rut, eating the same dish on the daily, whether that's eggs and toast, cold cereal or just dumping hot coffee into a thermos as you race out the door. Sure, sticking with the same breakfast saves you some time and mental energy, but experts say that switching things up even once in a while does a body good. 'Mixing up your breakfast routine can help you get a broader range of nutrients, which is helpful since many of us fall into ruts and rely on the same go-to meals,' Samantha Cassetty, a dietitian and coauthor of Sugar Shock, tells Yahoo. Scott Keatley, a dietitian and co-owner of Keatley Medical Nutrition Therapy, agrees. 'Rotating breakfasts helps cover a broader spectrum of vitamins, minerals, fiber and beneficial plant compounds, plus it supports a healthy gut microbiome.' It may even prevent mindless eating, he says. The tricky part? Figuring out what else to eat. A good place to start is by looking at what people around the world munch on for their morning meal. From Japan's ichiju sansai to Tanzania's mandazi, here's a look at 10 popular breakfasts in different countries to serve up some foodie inspiration or just satisfy your curiosity, along with how they stack up nutritionally. Japan: Ichiju sansai Ichiju sansai ('one soup, three dishes') is a classic Japanese meal that features steamed rice, miso soup, grilled salmon or mackerel and a side of pickled vegetables. While eating fish for breakfast may not be for everyone, dietitians endorse the meal. 'This is a well-balanced meal with protein, healthy fats and complex carbs,' Keri Gans, a dietitian nutritionist and author of The Small Change Diet, tells Yahoo. 'It also provides probiotics and is lower in added sugar than many Western breakfast options.' Overall, the meal is 'extremely healthy,' dietitian Julie Upton tells Yahoo. 'Few Americans get enough seafood with its beneficial omega-3 fatty acids, so a breakfast with fish would be great,' she says. Keatley calls the meal 'beautifully balanced,' pointing out that the rice adds a solid dose of fiber, a macronutrient many Americans also don't get enough of. Costa Rica: Desayuno típico The traditional Costa Rican breakfast features gallo pinto (a mix of rice and beans that may also contain onions and peppers), along with fried eggs, fried plantains, fresh fruit, cheese and a tortilla. 'This is an excellent antioxidant-rich option that is loaded with fiber, complex carbs and antioxidants,' Upton says. 'Costa Rica is a blue zone country with the population living longer than most other nations. Their diet, which is more plant-based, is one of the reasons why they have longer lifespans.' Gans also calls the breakfast 'hearty' and 'balanced,' and says that it supports sustained energy through the day. Mexico: Huevos rancheros Huevos rancheros, which are usually fried eggs on a corn tortilla with salsa and beans, are a common breakfast in Mexico. But sometimes people will simply have eggs with refried beans and sausage. 'This is a fantastic, protein-rich breakfast with lots of flavor and fiber,' Cassetty says. 'Beans and salsa provide antioxidants and plant-based nutrients, and the combo of eggs and beans provides plenty of protein.' Cassetty suggests going light on the cheese and adding avocado slices for healthy fat and fiber. Brazil: Café da manhã Many Brazilians reach for this breakfast of coffee, fresh fruit, bread, cheese and ham. 'Fresh fruit is a great start, and small amounts of cheese can offer calcium and protein,' Cassetty says. 'But ham is a processed meat, which is something we want to eat less often.' Keatley points out that the cheese and ham combo can be sodium-heavy. 'A fiber-rich bread or more fruit would help balance it out,' he says. For a healthier take on this breakfast, Cassetty suggests swapping in a hard boiled egg, nut butter, Greek yogurt or cottage cheese to boost protein from whole food sources. India: Dosa, idli sambar, paratha and poha The classic Indian breakfast can vary, depending on which region you're from. But popular dishes include dosa (a type of crepe made from fermented rice), idli sambar (steamed rice cakes with a vegetable-based lentil stew), paratha (flatbread stuffed with potato or vegetable) and poha (rice cooked with spices and nuts). 'Fermented rice cakes like idli are light and easy on digestion,' Keatley says. 'Lentils add protein, fiber and iron. The spice and vegetable stew brings phytonutrients and digestive benefits. It's an excellent balance.' France and Italy: Continental breakfast In France, it's known as 'petit déjeuner,' while Italians call it 'colazione.' Both essentially mean a continental breakfast of coffee and some kind of pastry or roll. While delicious — who doesn't love a good pastry? — this meal is tough for dietitians to get behind. Keatley refers to this meal as 'elegant, but metabolically unhelpful.' He adds, 'It's mostly refined carbs and caffeine, with little protein or fiber to stabilize blood sugar.' The coffee may be helpful for overall health, though. 'It's surprisingly rich in antioxidants, and studies link regular coffee consumption to a range of impressive health benefits, from improved cognitive function to reduced risk of chronic diseases,' Cassetty says. But the lack of protein is concerning to registered dietitian Sonya Angelone. 'This breakfast is also low in fiber, low in produce and high in sugar,' she tells Yahoo. So why is it a breakfast staple for some? 'The reason why it may work for the French and Italians is that their portions are so much smaller than what we eat in the U.S.,' Upton says. Still, that doesn't mean this meal should be off the menu: Keatley says it's fine to have on occasion. Sweden: Bread, a boiled egg, yogurt and coffee A classic Swedish breakfast usually features bread with butter or cheese, an egg, yogurt and coffee. Some Swedes may have muesli or porridge instead of bread, says Angelone. Keatley calls this meal 'compact but balanced.' The egg and yogurt deliver protein and fat, while the bread provides whole grain carbs, he says. Angelone also praises the probiotics in the yogurt. 'Those are good for the gut,' she says. The only thing to make this already great breakfast even better? Add some produce. 'A few slices of cucumber or tomato on the side would round this out nicely,' Keatley says. England: Full breakfast A full English breakfast usually features bacon, sausage, eggs, baked beans, tomatoes, toast and mushrooms. Some people also enjoy black pudding, which is a combination of pork or beef blood, animal fat and a grain like oatmeal or barley. The tomatoes are one of the best parts of this breakfast, according to dietitians. 'The tomato is doing the heavy lifting, nutritionally,' says Keatley. While the eggs, bacon and sausage provide plenty of protein, the breakfast is high in saturated fat. 'Bacon and sausage are processed meats, which we want to eat less frequently,' Cassetty says. 'You can keep the vibe of the meal by swapping in sautéed mushrooms or low-sugar baked beans and choosing whole-grain toast. Doing this would be a balanced, filling and nutritious start to the day.' Tanzania: Mandazi, eggs and fruit Mandazi, which is a type of fried bread similar to donuts, is popular for breakfast in Tanzania. It's usually served with coffee or tea, along with eggs and fruit. 'Eggs and fruit are a solid combo because they provide protein, vitamins and fiber,' Cassetty says. The nutritional quality of the mandazi depends a lot on the type of flour used, according to Keatley. 'If it's refined wheat, that adds carbs with little other nutrients,' he says. 'Adding a small portion of vegetables or seeds could increase nutrient density and satiety.' Angelone recommends balancing the carbs you eat with some protein for more stable blood sugar. South Korea: Rice, seaweed soup, and banchan The classic South Korean breakfast features a mix of dishes: rice, seaweed soup and banchan, small side dishes such as kimchi (fermented vegetables) that are usually served with rice. Keatley says there are several good nutrients in this breakfast. 'Seaweed offers minerals including iodine, and kimchi supports gut health and adds bold flavor,' he says. Though Gans points out that there's not a lot of protein or fiber in this meal. 'It may leave someone hungry too soon after eating,' she says. To remedy that, Keatley suggests adding a protein like egg or tofu. 'That would make this more complete for sustained energy,' he says. Solve the daily Crossword
Yahoo
25-07-2025
- Health
- Yahoo
This Low-Calorie Sugar Alternative May Support Weight Management, Experts Say
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." You've got your pick of alternatives if you're trying to cut back on sugar but still want to indulge your sweet tooth. There's a buzzy option that keeps popping up on ingredient labels that's gained attention on social media over the past few years. It's sweet and has the exact texture of regular table sugar, but here's the best part: allulose is technically not an artificial sweetener. Allulose is a sugar that shows up naturally in sweet foods like figs, raisins, maple syrup, and more, according to the Food and Drug Administration (FDA). But it's also commercially processed—it's found in a ton of low-sugar and low-calorie foods, such as protein bars, low-sugar cereals, and low-sugar yogurts, and you can also buy it in bags and pouches. Meet the experts: Scott Keatley, RD, is the co-owner of Keatley Medical Nutrition Therapy. Yasi Ansari, RDN, is a senior dietitian at UCLA Health Santa Monica. Antonette Hardie, RDN, is a registered dietitian at The Ohio State University Wexner Medical Center. Julie Upton, RD, is a San Francisco Bay Area-based registered dietitian. It's often hailed as a healthy alternative to table sugar (sucrose) because it 'tastes like sugar, looks like sugar, but provides almost no calories,' says Scott Keatley, RD, co-owner of Keatley Medical Nutrition Therapy. 'It provides bulk and browning in recipes, which lets it replace sugar without losing texture or flavor,' Keatley adds. And it may not spike your blood sugar as much as table sugar. Wondering if you should make the switch from table sugar to allulose? Ahead, find out the benefits and side effects of the alternative, and who should try it, per dietitians. Benefits Of Allulose There's some preliminary studies on allulose, but many of them have been conducted on animals, so it's hard to say for sure whether the benefits apply to people. It may regulate blood sugar. Allulose may help with blood sugar regulation in people with type 2 diabetes, says Yasi Ansari, RDN, senior dietitian at UCLA Health Santa Monica. Why? Allulose has a 'near-zero' glycemic index, which means it's unlikely to spike your blood sugar, Keatley explains. A 2024 Metabolism Open meta-analysis of clinical trials of the effect of allulose on blood glucose in people with type 2 diabetes found that those who consumed allulose had a 'significant reduction' in blood sugar levels after eating and drinking. Allulose may be worth swapping for table sugar in people with type 2 diabetes, but more research is needed to track allulose's long-term impact on blood sugar, according to the meta-analysis. It may support weight management. Depending how much table sugar you typically consume, swapping in allulose for your go-to sweetener could help you cut back on calories—as long as you're still in a calorie deficit overall, says Antonette Hardie, RDN, a registered dietitian at The Ohio State University Wexner Medical Center. Just a quick comparison: There are 48 calories in one tablespoon of table sugar, and 0 calories in one tablespoon of allulose. There is some research to suggest that allulose may help to increase fat loss, although it's not robust. A 2024 study in Nutrients involved feeding obese rats that had type 2 diabetes lab food with either stevia or allulose for 12 weeks to learn about the effects of allulose on the body. The rats who consumed allulose ate less food and gained less weight than those that ate stevia. As a result, the researchers concluded that allulose may be a good substitute for sugar—at least in rats managing obesity and type 2 diabetes. But research in humans is still in early stages, Keatley says. One 2018 study in Nutrients had 121 overweight or obese people consume a drink with either sucralose or allulose twice a day over 12 weeks. The researchers found that people in the allulose group lost more fat mass during the study period compared to those in the sucralose group. It may help protect against non-alcoholic fatty liver disease. Non-alcoholic fatty liver disease is a buildup of fat in the liver (not caused by alcohol use). If untreated, it can progress to inflammation and liver damage, Keatley explains. In animal studies, allulose has been shown to help reduce fat accumulation in the liver that can contribute to non-alcoholic fatty liver disease. Additionally, a small 2020 J-Stage study looked at 90 people who were given daily drinks with 15 grams, five grams, or zero grams (the placebo) of allulose over 48 weeks. It found that there were 'significant improvements' in markers linked with non-alcoholic fatty liver disease in the allulose groups. Transform your body composition with our exclusive strength training plan But the potential perks of allulose, especially in humans, are still being explored. 'While early findings are promising, we need more long-term human studies with larger and more diverse participant groups to make definitive recommendations, as current research remains limited,' says Ansari. Side Effects Of Allulose Allulose has been labeled by the FDA as Generally Recognized As Safe (or GRAS) which means it's considered safe to use like table sugar. However, just like with normal sugar, you may experience side effects like bloating or gas from consuming any amount of allulose, says Julie Upton, RD, a San Francisco Bay Area-based registered dietitian. 'Generally, if you enjoy a moderate amount of allulose, you will have minimal side effects,' she says. But if you consume a substantial amount in one sitting—like above 25 to 30 grams, or more than a tablespoon—Keatley says you may experience gastrointestinal side effects such as: Bloating Gas Loose stools Mild abdominal pain 'These symptoms occur because allulose isn't fully absorbed and ferments in the colon,' says Keatley. However, people usually build up a tolerance to allulose over time, so while you may experience gas the first time you eat it, that doesn't mean it'll be an issue down the road. Who Should (And Shouldn't) Eat Allulose Keatley says there are a lot of people who may benefit from eating allulose compared to normal sugar, such as those: With type 2 diabetes or prediabetes that want to manage their blood sugar Trying to lose weight who are struggling with sugar cravings Who are looking for a low-calorie sugar substitute But because allulose can cause GI issues, it's probably best to avoid for people with a sensitive digestive system or a history of GI concerns like irritable bowel syndrome (IBS), Ansari says. If the idea of using a low-calorie sweetener that tastes and feels like table sugar sounds like a dream, dietitians say you should go for it. Just start slow and see how you feel. 'Monitor how much you consume, what you consume allulose with, and how your body responds,' Ansari says. You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
Yahoo
04-07-2025
- Health
- Yahoo
The Number-1 Food to Help Reduce Your Risk of Stroke, According to Dietitians
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." About 795,000 people in the U.S. experience a stroke each year, which can be a life-altering experience. While you can't influence some risk factors like your age or your genetics, there are lifestyle tweaks you can make to help. That includes making diet tweaks by adding foods that may help lower your risk of stroke. Overall, following a healthy eating pattern can help lower a slew of stroke risk factors, including your blood pressure, cholesterol, and blood sugar regulation, says Cheng-Han Chen, M.D., interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, CA. Meet the experts: Scott Keatley, R.D., co-owner of Keatley Medical Nutrition Therapy; Keri Gans, R.D.N., dietitian and host of The Keri Report podcast; Sonya Angelone, R.D.N., is a nutritionist and registered dietitian based in San Francisco, California; Kristine Dilley, R.D.N, a nutritionist at The Ohio State University Wexner Medical Center; Cheng-Han Chen, M.D., interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, CA There are specific diets linked to a lower risk of stroke: the DASH diet and Mediterranean diet. 'These dietary patterns are similar in that they both encourage increasing your intake of plant-based foods such as vegetables, fruits, whole grains, beans and legumes; lean meats, fish, low-fat dairy, and heart healthy fats such as olive oil,' says Kristine Dilley, R.D.N, a nutritionist at The Ohio State University Wexner Medical Center. 'In addition to the nutritional benefits of these diets, they are also generally lower in calorie density which may aid in weight loss. Even relatively small decreases in weight can significantly improve your risk.' Certain nutrients may be more helpful than others, though. 'Diets rich in anti-inflammatory [foods] and nutrients that keep your veins and vessels nice and open—like potassium, omega-3s, polyphenols, and magnesium—can lower blood pressure, improve artery flexibility, and reduce clotting, all of which significantly reduce the risk of both ischemic and hemorrhagic strokes,' says Scott Keatley, R.D., co-owner of Keatley Medical Nutrition Therapy. It's also important to limit certain things if you're worried about your stroke risk. 'Having a balanced diet lower in saturated fat, lower in sugar, and lower in processed foods will all be helpful,' Dr. Chen says. While focusing on an overall healthy diet is important, it's fair to wonder if certain foods are better for reducing your stroke risk than others. With that in mind, these are the biggest foods dietitians and a cardiologist recommend focusing on to lower your stroke risk. While Dr. Chen says you can't go wrong focusing on fruits, vegetables, nuts, whole grains, and lean proteins, some foods may be more powerful for lowering your risk of stroke than others. These are the biggies, according to experts. Think: Spinach, kale, and arugula. These are a top choice of Sonya Angelone, R.D.N., a nutritionist and registered dietitian based in San Francisco, California. 'Green leafy vegetables can lower stroke risk because of their high content of nitrates,' she says. 'The body converts nitrates into nitric oxide, which can help relax the pressure in arteries, promote healthy blood flow, and reduce blood pressure.' A study published in the European Journal of Epidemiology in 2021 found a link between people who had at least 60 milligrams a day of nitrates from vegetables and a 17% lower risk of stroke. (That's equal to about a cup of leafy green vegetables.) Leafy greens are also rich in vitamin K, which helps regulate clotting, Keatley says. 'They also have vitamins, minerals, and fiber which are associated with a lower stroke risk,' Angelone says. Citrus fruits like oranges and grapefruit contain vitamin C, folate, and potassium, which have antioxidant and anti-inflammatory properties, Dilley says. These also contain soluble fiber, which can help lower your cholesterol (another stroke risk factor). Just be aware that grapefruit can interfere with certain medications, so Angelone warns that it's best to check in with your healthcare provider to make sure you're not taking anything that may interact with the fruit. Walnuts have repeatedly been flagged as a food that's friendly to your cardiovascular system. One study published in the journal Circulation in 2021found that eating about a ½ cup a day of walnuts for two years lowered levels of LDL ('bad') cholesterol. (High levels of LDL cholesterol are a risk factor for stroke.) The big allure of walnuts is their omega-3 fatty acid content. 'This may support heart health and reduce inflammation in the body,' says Keri Gans, R.D.N., dietitian and host of The Keri Report podcast. 'They are a good source of alpha linolenic acid, a type of omega-3 fatty acid,' Angelone says. 'This has been shown to reduce inflammation, improve blood flow, and lower blood pressure.' Walnuts are also packed with antioxidants and other nutrients that are protective for your cardiovascular system, she says. 'Yogurt offers calcium, potassium, and probiotics, which contribute to lower blood pressure and better lipid balance, particularly when it replaces processed or sugary snacks,' Keatley says. Something else to consider, per Angelone: Yogurt is considered part of the DASH diet, which is also great for stroke prevention. Just aim for low-sugar options, since Dr. Chen points out that added sugar can raise your risk of cardiovascular disease. Whole grains like oats are packed with magnesium, B-vitamins, and antioxidants to protect your vascular health, Keatley says. 'They also contribute fiber that promotes steady blood sugar,' he says. Whole grains may also help tamp down on bodily inflammation, further lowering your stroke risk, Angelone says. Fatty fish like salmon, sardines, and mackerel are rich in EPA and DHA, Keatley points out. 'These reduce inflammation, stabilize heart rhythm, improve lipid profiles, and make platelets less sticky, thus reducing clot risk,' he says. Fatty fish can also help to lower your blood pressure and cholesterol, which are major risk factors for stroke, Angelone says. One more thing to consider, per Dilley: Fatty fish are a lean source of protein, which can help with weight management, and excess weight is linked with a higher risk of stroke. Soluble fiber retains water and turns into a gel in your GI tract, slowing digestion. Foods rich in soluble fiber lower LDL cholesterol and help manage blood sugar spikes that can damage your blood vessels, Keatley says. There are a bunch of foods that fall into this category, but Dilley says these are some of the best: Apples Apricots Figs Pears Carrots Broccoli Sweet potatoes While Dr. Chen recommends that his patients have lean proteins, he says he specifically encourages plant-based proteins. Research published in The American Journal of Clinical Nutrition in 2024 found that, compared to people who ate high levels of animal protein, people who ate plant-based protein had a 19% lower risk of cardiovascular disease and a 27% lower risk of coronary heart disease. 'Beans such as black beans and kidney beans are a nutritional powerhouse in that they supply both soluble fiber and a healthy serving of plant-based protein at meals,' Dilley says. 'Increasing intake of plant-based proteins allows you to decrease intake of some animal-based foods that may be higher in saturated fat.' The foods we just mentioned are the biggest ones flagged by dietitians and Dr. Chen, but experts say these are also worth adding to your dietary rotation: Coffee. 'The chemical compounds in coffee, including trace minerals and phenolic compounds, act as antioxidants and may have a beneficial effect on cholesterol levels, oxidation, and inflammation,' Angelone says. 'So, drinking moderate amounts of coffee, including decaf, may help decrease risk for stroke.' Beets. 'These are also nitrate-rich and support nitric oxide production,' Keatley says. Avocados. These fruits 'provide potassium and heart-healthy monounsaturated fats,' according to Keatley. Green tea. Rich in catechins that reduce oxidative stress, sipping green tea may help lower your stroke risk, Keatley says. Legumes. These powerhouse plants 'supply plant-based protein and fiber,' Keatley points out. Dark chocolate. The flavonoids found in dark chocolate 'improve nitric oxide bioavailability and may modestly reduce blood pressure,' Keatley says. (Just eat this in moderation, of course.) If you're especially concerned with your stroke risk, Dr. Chen says it's important to talk to a healthcare provider. They can walk you through your personal risk factors, as well as what you can do to lower your risk. 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
Yahoo
01-07-2025
- Health
- Yahoo
Coffee Flips An 'Ancient' Longevity Switch In Cells, New Study Finds. Here's What This Means For You
Coffee has been linked to longevity in past studies, with some suggesting that 3 cups is the magic number for living longer. A new study published in Microbial Cell found that the caffeine in coffee is what seems to tap into an ancient cellular energy system that contributes to healthy aging. Additional expert-backed longevity tips include eating nutrient-dense food, exercising regularly, and stimulating your mind as much as possible. It can feel like you're deep in the matrix when you're kicking back with a cup of coffee and reading yet again about how your go-to drink will boost your health. Well, now there's even more good news for coffee drinkers. Scientists have just uncovered why coffee is linked to longevity, and it's pretty fascinating. The caffeine in coffee seems to tap into an ancient cellular energy system, revving up more than your mind in the process. The findings admittedly get a little technical, but they're worth diving into—especially if you can't survive without your daily cup. Here's the deal, according to science. Meet the experts: Janet M. O'Mahony, MD, a Baltimore-area primary care doctor at Mercy Medical Center; Scott Keatley, RD, of Keatley Medical Nutrition Therapy; Bert Mandelbaum, MD, co-director of the Regenerative Orthobiologic Center at Cedars-Sinai Orthopaedics in Los Angeles The study was published in the journal Microbial Cell and analyzed the impact of caffeine on fission yeast, which is a single-celled organism that's similar to human cells. This study builds off of previous research that found caffeine can help cells live longer by turning on a growth regulator called Target of Rapamycin (TOR). TOR tells cells when to grow and controls energy and the body's response to stress. In the latest study, researchers discovered that caffeine doesn't directly impact TOR. Instead, it goes to work on a cellular fuel gauge called AMP-activated protein kinase (AMPK). AMPK helps your cells when they're low on energy, and the latest study found that caffeine also helps to give your cells a boost through AMPK. Caffeine's impact on AMPK ultimately sways how your cells grow, repairs their DNA, and even influences their response to stress. All of this is linked to aging, making the caffeine in coffee a seriously good thing for healthy aging. This study focused on caffeine and, while that's a major component in regular coffee, it's not the only thing. 'Coffee contains a complex mix of bioactive compounds beyond just caffeine,' says Scott Keatley, RD, of Keatley Medical Nutrition Therapy. 'These include polyphenols like chlorogenic acid, which have antioxidant and anti-inflammatory effects.' Coffee may also enhance the function of mitrochondria, aka the powerhouse of the cells, and fat oxidation (the breaking down fat for energy)—and both of these are helpful for reducing your long-term cardiovascular disease risk, Keatley points out. Research has even linked a coffee habit with a lower risk of developing a slew of serious diseases, including type 2 diabetes, Parkinson's disease, and some cancers. It may even help lower your risk of depression. It's important to point out that you don't need to drink coffee if you want to live a long and healthy life—the research doesn't suggest that. Instead, it finds that coffee drinkers also seem to live longer or have traits that support a long, healthy life. 'Do not change your diet or lifestyle based on this kind of information,' says Janet M. O'Mahony, MD, a Baltimore-area primary care doctor at Mercy Medical Center. But if coffee is already in your life, the Food and Drug Administration (FDA) recommends having no more than 400 milligrams of caffeine a day, or about two to three 12-fluid-ounce cups of coffee. (Previous research also links up to three cups of coffee a day with longevity perks.) O'Mahony gives that amount of coffee the thumbs up, too. 'Enjoy your coffee—as long as you are not loading it with sugar,' she says. A few things, actually. 'Longevity is partly determined by avoiding the major illnesses that cause death and disability,' O'Mahony says. 'So currently, it is more important to be screened for cancer and to treat blood pressure and diabetes that lead to heart disease and stroke.' Bert Mandelbaum, MD, co-director of the Regenerative Orthobiologic Center at Cedars-Sinai Orthopaedics in Los Angeles, also recommends adding these longevity hacks to your life: Eat a nutrient-dense diet that focuses on fruits, vegetables, lean proteins, and whole grains, while limiting processed foods, excessive sugar, and unhealthy fats. Exercise regularly, aiming for at least 150 minutes of moderate-intensity aerobic activity. Stimulate your mind by reading, learning a new skill, doing puzzles, and playing strategic games. Prioritize sleep, aiming to get at least seven hours a night and keeping a consistent bedtime and wake time. Try to manage stress as best as you can. And, if you want to consider your daily cup of coffee as part of your healthy aging routine, go for it. Science is heavily leaning that way anyway. You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
