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Yahoo
6 days ago
- Health
- Yahoo
Drinking These Teas May Help Lower Blood Pressure, According to Experts
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." Nearly half of American adults have high blood pressure, according to the CDC. But, while it's common, living with hypertension is linked with a higher risk of heart attack and stroke. While there are medications doctors can prescribe to treat high blood pressure, some may suggest making lifestyle changes first. (Always talk to your own doctor for personalized advice!) And, even if you are prescribed a medication, doctors still stress the importance of lifestyle modifications, which might include tweaking your diet. 'Dietary changes are one part of helping regulate and maintain a healthy blood pressure,' 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. That may include drinking tea, he says. It seems random, but much like studies suggesting that eating more bananas may help lower your blood pressure, there is some research to suggest that drinking certain teas may help with blood pressure management. That doesn't mean that your blood pressure will magically come down if you start sipping Earl Grey every day. And, there are a few side effects and risks to be aware of. (More on this soon!) But, doctors say that adding a little tea to your life may help with your blood pressure. Here's why. Meet the experts: Cheng-Han Chen, M.D., interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, CA; Tara Collingwood, R.D.N., C.P.T., a dietitian and certified personal trainer; Ragavendra Baliga, M.B.B.S., a cardiologist at The Ohio State University Wexner Medical Center; Keri Gans, R.D.N., dietitian and host of The Keri Report podcast Can tea lower your blood pressure? It's important to state this up front: Always talk to your doctor about any personal blood pressure concerns. Blood pressure is complicated, and it's tough to say that doing something as simple as adding tea to your life will automatically turn things around. But there is some data to suggest that drinking tea may help with blood pressure management. One meta-analysis published in the journal Medicine in 2020 analyzed data from 1,697 people across multiple studies and found that those who regularly drank green tea or green tea extract 'significantly reduced' their systolic (the top number) and diastolic (the bottom number) blood pressure. However, the authors note that additional high-quality trials with larger sample sizes, longer durations, and various catechin dosages are needed to confirm these effects. So, how might tea help? 'Tea, especially green and black varieties, contains polyphenols,' says Ragavendra Baliga, M.B.B.S., a cardiologist at The Ohio State University Wexner Medical Center. These polyphenols improve the function of endothelial cells (the thin layer of cells that line the inside of blood vessels), lower oxidative stress that can lead to cell damage, and enhance the production of nitric oxide, a compound that relaxes and widens blood vessels, allowing for better blood flow and oxygen delivery around the body, he explains. 'These actions can support a modest reduction in blood pressure over time,' says Tara Collingwood, R.D.N., C.P.T. Still, that doesn't mean drinking tea will automatically help your blood pressure—it just may play a role in lowering it. Because of this, it's still important to talk to your healthcare provider for personalized advice, Dr. Chen reiterates. Dr. Baliga also notes that the effects are more noticeable in people who have slightly elevated blood pressure or mild hypertension. Potential risks and side effects There are a few potential risks and side effects to keep in mind before you start downing tea to manage your blood pressure. A big one experts flag is that the caffeine in tea may increase your blood pressure in the short term. 'People who don't have their blood pressure well-regulated may want to avoid it until they get a better range,' Dr. Chen says. There are also potential drug interactions to keep in mind. 'Green tea can affect warfarin, beta-blockers, and reduce folate or iron absorption,' Dr. Baliga says. He also recommends keeping this in mind: If you have more than five cups of tea a day, it can raise your risk of GI issues, iron deficiency, or insomnia. Something else to consider: A lot of the research around tea and blood pressure focuses on black and green tea. Other forms of tea may have different effects on your health. 'Herbal teas like licorice root can raise blood pressure or interact with medicines,' Collingwood says. What type of tea can help lower blood pressure? The research that's available suggests that green tea is the way to go. 'Green tea shows the strongest evidence, followed by hibiscus tea,' Dr. Baliga says. He also notes that black tea can have 'modest effects' on blood pressure. But unsweetened tea of any type can also have an indirect positive impact on blood pressure, points out Keri Gans, R.D.N., dietitian and host of The Keri Report podcast. 'Replacing sugary drinks with these teas can support overall heart health,' she says. How to use tea to lower your blood pressure There's no magic formula for using tea to lower your blood pressure, but Dr. Chen says that consistency may help. So long as you don't have any of the contraindications mentioned above, he recommends starting out by having one unsweetened hot or iced tea a day to see how you like it. After that, Dr. Baliga says you can work up to having two to three cups of green or hibiscus tea a day. 'Avoid sugar and full-fat milk—both may blunt benefits,' he says. Other ways to lower your blood pressure If you've been diagnosed with high blood pressure, it's important to go over your treatment options with your healthcare provider. But Dr. Chen says those may include following the American Heart Association's Life's Essential 8. Those lifestyle tips include: Eat a diet that focuses on whole foods, fruits and vegetables, lean protein, nuts, and seeds. Aim for at least 2.5 hours of moderate-intensity exercise, or 75 minutes of vigorous physical activity a week. Avoid using cigarettes and e-cigarettes. Do your best to get seven to nine hours of sleep a night. Manage your weight. Manage your cholesterol by minimizing sugary foods and drinks, red or processed meats, salty food, refined carbohydrates, and highly-processed foods. Try to manage your blood sugar. Stay on top of your blood pressure. 'Life's Essential 8 helps with almost everything cardiovascular-related,' Dr. Chen says. Bottom line Ultimately, experts recommend keeping tea in mind as an additional treatment for blood pressure. However, it's not the only thing you should be doing to bring your numbers down. 'Tea [is] a pleasant bonus—not a cure-all,' Dr. Baliga says. 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
15-07-2025
- Health
- Yahoo
The Number-1 Sign You Have a Vitamin B2 Deficiency
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links."It's hard to go a day without someone on social media declaring that you're probably deficient in a vitamin and need to take a supplement. While it's easy to get immune to concerns about nutrient deficiencies, as a result, these do happen. One to have on your radar is signs of a vitamin B2 deficiency. Also known as riboflavin, vitamin B2 deficiency isn't overly common in the U.S. However, having an underlying thyroid issue, being a vegetarian or vegan, and being pregnant or breastfeeding may raise your risk of being deficient in riboflavin, according to the National Institutes of Health (NIH). Meet the experts: Ife J. Rodney, M.D., is a dermatologist and founding director of Eternal Dermatology + Aesthetics; Christine Greves, M.D., is an ob/gyn at the Winnie Palmer Hospital for Women and Babies in Orlando, Fla; Scott Keatley, R.D., co-owner of Keatley Medical Nutrition Therapy; Jessica Cording, R.D., author of The Little Book of Game-Changers; and Keri Gans, R.D.N., dietitian and host of The Keri Report podcast Vitamin B2 plays a role in a range of processes in the body, including your energy levels and metabolism, per the U.S. National Library of Medicine. It's also crucial for normal cell growth and function. The recommended daily allowance of riboflavin is 1.1 milligrams for most adult women (that jumps to 1.4 milligrams and 1.6 milligrams when you're pregnant and breastfeeding, respectively), and 1.3 milligrams for most adult men. Unfortunately, if you're consistently falling short of that amount, you may end up dealing with uncomfortable symptoms. Vitamin B2 isn't a nutrient most people are familiar with, and it's fair to be unclear on what the signs of a riboflavin deficiency actually are. Here's what you need to know. Some symptoms of low vitamin B2 overlap with a slew of underlying health conditions, making it tricky to say for sure if you're dealing with a vitamin B2 deficiency or something else. But if you notice one or several of these at once, it's worth consulting a healthcare professional for a deeper dive into your health. The cause of fatigue is an admittedly tough thing to pin down. Have you been working out too hard? Are you getting enough iron? Is your sleep off? Or is it your vitamin B2 levels? You can develop anemia, a condition where your body doesn't have enough healthy red blood cells, when you have too-low levels of riboflavin over a longer period of time, according to the NIH. Among other things, that can make you feel weak and fatigued. But there's another reason why a lack of riboflavin can make you feel tired, according to Keri Gans, R.D.N., dietitian and host of The Keri Report podcast. 'Riboflavin helps your body convert carbohydrates into fuel and plays a big role in how your cells produce energy,' she says. 'Fatigue can happen when that process breaks down.' Again, this may be due to something else, including not taking in enough liquids regularly. But cracked lips may also be a sign of low B2, according to Ife J. Rodney, M.D., a dermatologist and founding director of Eternal Dermatology + Aesthetics. 'Riboflavin helps with moisture retention,' she says. If you're low in the nutrient, your lips' natural moisture can suffer as a result, leading to cracking and even bleeding. This is a more unique symptom of riboflavin deficiency, leading to lesions at the corners of your mouth. 'You may get scaling or cracking in the corners of the mouth,' Dr. Rodney says. (This may even show up in the corners of your mouth and ears, she adds.) Scaly patches can be a symptom of several skin conditions, but they may also be due to a lack of B2. 'Riboflavin helps with tissue repair and cell turnover,' Dr. Rodney explains. 'Any time you have issues with tissue repair or cell turnover, that's when you get cracking or scaling.' These scaly patches will often look red or discolored from your usual skin color, she says. Riboflavin deficiency may cause swelling in your mouth and throat, making it feel like you have a sore throat, according to the NIH. 'Since riboflavin is also crucial for overall cell function, low levels can affect fast-healing areas like the skin and mouth, leading to symptoms like a sore throat,' Gans says. That cell turnover that can impact the health of your lips and skin may also affect your hair, Dr. Rodney says. When you don't have enough riboflavin, it can impact the production of collagen, a type of protein that supports hair follicle (and skin) health. Fertility is incredibly complicated, and it's hard to say that adding more B2 to your diet will magically help you conceive. But not having enough riboflavin can interfere with several areas of reproduction, including the development of sperm and eggs, and ovulation, along with early development of the embryo, says Christine Greves, M.D., an ob/gyn at the Winnie Palmer Hospital for Women and Babies in Orlando, Fla. (Worth noting: Many prenatal vitamins contain riboflavin.) Still, this isn't usually a go-to solution for doctors when you're struggling to conceive. 'I don't ask someone when they're trying to get pregnant if they're taking riboflavin,' Dr. Greves says. 'But I do say that you should be having well-balanced meals.' Ultimately, if you suspect you might have a vitamin B2 deficiency, it's important to see a healthcare provider for a proper evaluation. 'A blood test is the gold standard,' says Jessica Cording, R.D., author of The Little Book of Game-Changers. 'This will give you information on how deficient you may be.' You and your healthcare provider can make decisions on next steps from there. There are a few food sources of vitamin B2 to consider adding to your diet. According to the NIH, some of the biggest ones include: Beef liver, 3 ounces, 2.9 milligrams Fortified breakfast cereals, 1 serving, 1.3 milligrams Oats, 1 cup, 1.1 milligrams Plain yogurt, 1 cup, 0.6 milligrams 2% milk, 1 cup, 0.5 milligrams B2 recommendations vary slightly by age, sex, and life phase. Most genetic adult women need 1.1 milligrams a day of riboflavin, according to the NIH. However, those who are pregnant need 1.4 milligrams and those who are breastfeeding need 1.6 milligrams. Most genetic adult men need 1.3 milligrams daily of riboflavin, per the NIH. Adding more B2-rich foods to your diet can help, Dr. Rodney says. 'I recommend mostly focusing on your diet,' she says. If that doesn't seem to help, she says a supplement may work—just consult a healthcare provider first about the proper dosing. There are a few things that may happen when you take vitamin B2. 'Some individuals experience digestive discomfort, nausea, or bloating,' says Scott Keatley, R.D., co-owner of Keatley Medical Nutrition Therapy. (Taking it on an empty stomach may make this worse, he says.) Something else to consider, per Keatley: 'Excess riboflavin can turn urine bright yellow, which is harmless but sometimes alarming.' That said, you're likely to just pee out the riboflavin you don't need. 'B2 is a water-soluble vitamin, so excess amounts are typically excreted in urine,' Gans says. Overall, Cording stresses the importance of only taking a supplement under the guidance of a healthcare provider. 'It's the best way to go,' she says. Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider. 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
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? 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Yahoo
26-06-2025
- Health
- Yahoo
Is Fiber the New Protein?
It was hard to go on social media last year without yet another reminder that you need to eat more protein. Even snack foods now come with 'added protein,' making it clear that this a nutrient you need in your life. But while protein is, and always has been, a crucial part of health, there's another macronutrient of the moment that's stealing the spotlight: fiber. While protein is important for muscle growth and repair, fiber is a must-have for digestive health, gut microbiome balance and overall well-being—all of which is especially crucial in midlife. Some research even suggests that the ratio of protein to fiber in your diet may have more of an impact on the gut microbiome than fiber, alone, suggesting you don't need to choose sides. More from Flow Space 6 Expert Recommended Steps to Take Before the FDA Cracks Down on GLP-1 Drugs Fiber has always been a recommended macronutrient for good health, it's just that the hype around it has changed. Here's what's behind the buzz surrounding fiber, plus why experts are all about it. Dietary fiber is a type of carbohydrate that comes from plants, according to the U.S. National Library of Medicine. It adds bulk to your diet and makes you feel fuller, faster, explains Keri Gans, RDN, a dietitian and host of The Keri Report podcast. There are two types of dietary fibers: soluble fiber, which mixes with water to create a gel that slows digestion per the U.S. National Library of Medicine. Insoluble fibers add bulk to help food and waste pass through your gut more easily. Fiber 'plays a key role in overall gut health,' Gans says. 'Soluble fiber may also help to lower cholesterol levels, contributing to heart health,' she adds. Unfortunately, most Americans don't get enough fiber in their diet; research suggests that just 5% of people consume the recommended amount daily. It's not entirely clear why fiber seems to be replacing protein as the go-to macronutrient, but there are some theories. 'Many people are becoming more aware of nutrition overall,' says Dr. Mir Ali, medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, California. There's also been a big focus in the healthcare community on the importance of good nutrition, says Dr. Sherry Ross, an OB-GYN and women's health expert at Providence Saint John's Health Center in Santa Monica, California. 'Health and medical experts are focusing on disease prevention through healthy lifestyle habits, starting with dietary choices,' she says. 'Shining a spotlight on fiber should be included on the menu, given its benefits for long-term health.' Gans says that fiber is 'definitely gaining attention' lately. 'More people are recognizing its role in supporting gut health, promoting regularity and aiding weight management, making it a key player in overall wellness,' she says. Given all the attention on protein right now—not to mention, research suggesting that a good balance of fiber and protein leads to better gut health—it only seems natural that fiber would get its time in the spotlight, too. 'Both protein and fiber are important for good health,' Ali stresses. There's a lot to love about fiber. 'Fiber may support weight management, lower the risk of heart disease and promote regularity, all of which are particularly significant during midlife when hormonal changes can affect digestion and overall health,' Gans says. One study published last year in the journal Frontiers in Nutrition also linked a high-fiber diet to bigger weight loss gains compared to people who had less of the macronutrient. Fiber may even lower the risk of chronic diseases like diabetes, as well as the risk of developing colon cancer, Ali says. Because fiber comes in plant foods, you're also getting plenty of other health-promoting nutrients when you eat fiber-rich foods, Ali points out. The current Dietary Guidelines for Americans suggest that people should aim to have 14 grams of fiber per every 1,000 calories of food. So, if you follow a 2,000-calorie diet, it's a good idea to aim for 28 grams of fiber. However, most experts suggest trying to get 25 to 30 grams of fiber per day. While most Americans fall short on those recommendations, there are plenty of opportunities to get more fiber in your life. The Dietary Guidelines flag these as some of the biggest potential sources: Ready-to-eat high-fiber cereal, 1/2 cup (14 grams of fiber) Lima beans, 1 cup (13.2 grams) Small white beans, 1/2 cup (9.3 grams) Brussels sprouts, 1 cup (6.4 grams) Popcorn, 3 cups (5.8 grams) Broccoli, 1 cup (5.2 grams) As for that protein-to-fiber ratio, it's still being explored. 'There is no ideal ratio that applies to everyone. Everyone is different,' Ali says. However, he says that the protein-to-fiber ratio is generally two to one. Meaning, you should aim to have double the amount of protein that you take in for fiber. 'If you exercise regularly or are under- or overweight, the amount may vary,' Ross says. If you're concerned about your fiber intake or want to do your best to make sure you're getting in enough protein and fiber, she recommends checking in with a dietitian. But, again, you don't need to choose sides here. 'Ultimately, choosing meals and snacks that contain both protein and fiber can help with satiety, blood sugar control and sustained energy,' Gans says. Basically, don't sleep on fiber—or protein.
Yahoo
11-06-2025
- Health
- Yahoo
Science Just Linked These Popular Fruits To Boosted Longevity In Women
A new study found that consuming foods rich in flavanoids can help women age better. Over 24 years, researchers found that women who consumed a diet rich in flavanoids had a lower risk of frailty, impaired physical function, and poor mental health. Here's what else you should know about this essential chemical compound. There's no magic pill that will skyrocket you to peak longevity, but recent research has uncovered a slew of factors that can help women age in the healthiest way possible. And they're surprisingly simple (and don't involve crazy injections!). Yep, there's one more healthy aging hack to add to the list, and it's a delicious one: Eat more berries. New research suggests that loading up on foods that contain flavonoids (like berries) is linked with a slew of factors associated with healthy aging. Of course, throwing some strawberries on top of your morning granola once in a while won't *guarantee* you'll be a healthy ager, but it can help. And it's an easy enough thing to incorporate into your lifestyle. Plus, you might already be regularly tossing back flavonoid-rich foods in which case, keep going! With that in mind, here's what scientists uncovered about flavonoids and healthy aging, plus how to put the findings to work for you. Meet the experts: Keri Gans, RDN, dietitian and host of The Keri Report podcast; Scott Keatley, RD, co-founder of Keatley Medical Nutrition Therapy The study, which was published in The American Journal of Clinical Nutrition, analyzed data on diet, lifestyle habits, and health from 62,743 women and 23,687 men collected over 24 years from two long-term studies (the Nurses' Health Study and Health Professionals Follow-Up Study). The researchers discovered that women who consumed the highest intakes of flavonoids—equivalent to three servings of berries a day or more—had a 15 percent lower risk of frailty, 12 percent lower risk of impaired physical function, and 12 percent lower risk of poor mental health at the end of the study period compared to those who consumed the least amount of flavonoids. (The link wasn't as strong for men, although they still seemed to get a mental health boost.) Overall, the researchers concluded that 'incorporating flavonoid-rich foods in the diet may be a simple strategy to support healthy aging.' Basically, they're a natural chemical compound. 'Flavonoids are a class of natural compounds found in fruits, vegetables, tea, and cocoa,' says Scott Keatley, RD, co-founder of Keatley Medical Nutrition Therapy. These compounds have antioxidant properties, points out Keri Gans, RDN, dietitian and host of The Keri Report podcast. 'They help protect our cells from free radicals that may cause damage to our body and contribute to inflammation,' she explains. The researchers didn't uncover exactly why flavonoid-rich foods are linked to healthy aging, but here are a few theories from experts. 'Research suggests flavonoids may support brain health, heart health, and overall cellular function—all important pieces of staying healthy as we get older,' Gans says. Also, flavonoids are known to tamp down on inflammation in the body, and inflammation is linked to a higher risk of developing a slew of serious health conditions that can interfere with your ability to age in a healthy way, Gans points out. Flavonoids are also found in plant foods, and eating a diet rich in plants has already been linked with longevity. But there may be another elements of flavonoid-rich foods that could explain this link that we just don't yet understand or recognize. As the researchers put it: 'It is possible that our findings might be due to other constituents found in the foods that contribute most to flavonoid intake." While berries are rich in flavonoids, Gans notes that you can also get this compound from a range of plant-based foods, including: Apples Citrus fruits Onions Red cabbage Grapes Soybeans Dark chocolate Red wine Tea If you want the best flavonoid bang for your buck, Gans recommends reaching for berries (which makes sense why the study points these out). 'Berries, especially blueberries and blackberries, are among the richest sources,' she says. Still, Gans stresses that it's good to mix things up in your diet, so you don't have to pick one type of flavanoid-rich food and stick with it. 'The goal is to include a variety of flavonoid-rich foods throughout the week to get the most benefit,' she says. You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
