Latest news with #EntirelyNourished
Yahoo
3 days ago
- Health
- Yahoo
What Happens to Your Blood Pressure When You Eat Sweet Potatoes Every Day?
What Happens to Your Blood Pressure When You Eat Sweet Potatoes Every Day? originally appeared on Parade. Eating a variety of nutrient-rich foods is the best way to support your body through diet (as the saying goes, eat the rainbow!), but it's also true that most people are creatures of routine. Especially when it comes to breakfast and lunch, many of us have either one or a few go-to meals we have every day, or at least multiple times a one of your go-to foods is sweet potatoes, you may be wondering how eating them regularly is impacting your health, for better or for worse. Sweet potatoes are one food that is often recommended to people with high blood pressure because they're such a heart-healthy choice. But how does eating sweet potatoes every day impact blood pressure? Keep reading to find out.🩺SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week💊 Why Sweet Potatoes Are a Heart-Healthy Choice Michelle Routhenstein, RD, CDE, CND, a cardiovascular dietitian and the owner of Entirely Nourished, says there are several reasons why sweet potatoes are a heart-healthy food. One reason, she explains, is that they're packed with fiber. One sweet potato has about four grams of the nutrient. Fiber isn't just good for your gut. Scientific studies show that a high-fiber diet is beneficial for weight management, which lowers the risk of cardiovascular disease. Lena Beal, MS, RDN, LD, CCTD, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics, reveals that another reason why sweet potatoes are a heart-healthy food is that they're high in potassium, which helps counter the effects of sodium and supports healthy blood 'One medium sweet potato provides over 400 milligrams of potassium, which is about 10% of the daily recommended intake. The mineral potassium works by relaxing blood vessel walls and helping the kidneys excrete excess sodium, which in turn reduces blood pressure,' Beal explains. Cardiovascular dietitian Erin Sheehan, RDN, LND, adds to this, saying that sweet potatoes' high potassium content is one reason why they are part of the DASH diet, an eating plan formulated to help people lower their blood pressure. 'The DASH diet (Dietary Approaches to Stop Hypertension) recommends 4,700 milligrams of potassium per day, and sweet potatoes are an easy, whole-food way to contribute to that goal,' she continues. Sheehan says that sweet potatoes also contain magnesium, which supports maintaining healthy blood pressure levels, and they contain heart-healthy antioxidants as How Eating Sweet Potatoes Every Day Can Impact Blood Pressure It bears repeating that eating a wide variety of nutrient-rich foods is best for health, including cardiovascular health. That said, it's perfectly safe—and healthy—to eat sweet potatoes regularly, even every day. If you make a sweet potato part of your daily diet, it will impact your heart health—specifically, your blood pressure.'Eating sweet potatoes regularly helps to lower blood pressure because the potassium in them balances sodium levels in the body, relaxing blood vessels and reducing strain on the heart,' Routhenstein says, echoing what Beal explained earlier. This means that if you eat a sweet potato every day, you will likely see your blood pressure go down—as long as the rest of your diet is healthy, of course. Related: If you want your sweet potato to benefit your heart health even more, Routhenstein recommends topping it with walnuts and cinnamon, two other heart-healthy foods. Walnuts are high in omega-3 fatty acids, which are linked to lowering cholesterol, while cinnamon is high in antioxidants and is a way to give a sweet flavor to your meal without spiking blood sugar levels. Routhenstein adds that the walnuts help the body absorb more of the sweet potato's beta-carotene, a fat-soluble antioxidant. Tips for Keeping Sweet Potatoes Heart-Healthy How you cook your sweet potato matters. Sheehan recommends baking or air-frying your sweet potato with just a little olive oil or avocado oil, which are both excellent sources of heart-healthy monounsaturated fats. 'For flavor without added sugar or salt, season with herbs and spices like cinnamon, paprika, garlic powder, onion powder, rosemary or thyme. For baked sweet potatoes, skip the butter and sour cream in favor of a dollop of plain Greek yogurt, fresh herbs, salsa or a bit of mashed avocado,' Sheehan says, offering up some heart-healthy ways to add more flavor to your meal. Beal and Sheehan both say to avoid loading your sweet potato with butter, brown sugar or marshmallows, which can all take away from its nutritional benefits. As long as you're mindful of how you prepare and add flavor to your sweet potato, it can help lower blood pressure when eaten regularly. Just don't forget all the other heart-healthy foods out there. Sweet potatoes are yummy, but they aren't the only way to support your cardiovascular health! Up Next:Sources Michelle Routhenstein, RD, CDE, CND, cardiovascular dietitian and the owner of Entirely Nourished Lena Beal, MS, RDN, LD, CCTD, registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics Erin Sheehan, RDN, LND, cardiovascular dietitian What Happens to Your Blood Pressure When You Eat Sweet Potatoes Every Day? first appeared on Parade on Jul 17, 2025 This story was originally reported by Parade on Jul 17, 2025, where it first appeared.
Yahoo
5 days ago
- Health
- Yahoo
6 Surprising Foods That Could Dehydrate You, According to Dietitians
Reviewed by Dietitian Katey Davidson, RD, CPTStaying hydrated supports key functions, such as temperature regulation and digestion. Besides salty foods, other foods can also dehydrate you, such as spicy foods and sugary treats. Instead of avoiding them altogether, pair dehydrating foods with water or water-rich makes up 65% of the human body and is crucial for supporting many bodily functions, including temperature regulation, digestion, energy levels, waste removal and nutrient transport—just to name a few. When you're dehydrated, your body has to work harder to function normally, which can lead to symptoms like fatigue, headaches, dizziness, dry mouth, confusion and dark-colored urine. Chronic dehydration can lead to more serious problems, such as kidney stones and heart complications. 'Hydration helps keep blood at the right viscosity, making it easier for the heart to pump efficiently,' explains Michelle Routhenstein, M.S., RD, CDCES, CDN, a cardiology dietitian and heart-health expert at Entirely Nourished. 'This reduces strain on the cardiovascular system and helps to lower the risk of high blood pressure and heart complications,' she adds. While you may be aware that eating salty foods can lead to dehydration, you may not know that other foods can also be problematic. Below, we asked experts to share the surprising foods that dehydrate you. While spicy foods don't directly cause dehydration, they can contribute to fluid loss through sweat. The compound responsible is capsaicin—the active ingredient in chile peppers that gives them their distinctive heat. Capsaicin activates receptors in the mouth and throat that make the body feel hot, causing you to sweat. It may also temporarily boost metabolism, raising body temperature further and promote additional fluid loss. Although not technically a food, energy drinks can contribute to dehydration. Energy drinks are often packed with caffeine and sugar, which affect how your body maintains hydration. Caffeine and sugar act as diuretics in some people and increase urine production. This causes greater fluid loss and dehydration, notes Routhenstein. Recent research suggests consuming more than 500 milligrams of caffeine per day can cause acute diuresis, or increased urination. Even lower amounts—300 mg—may contribute to dehydration in people who are not regular caffeine users. Energy drinks may contain more caffeine than coffee or tea, making it easy to overdo it. Drinking multiple energy drinks a day can quickly exceed the recommended caffeine limit and can increase your risk of dehydration. Additionally, a single energy drink can exceed your daily limit for added sugar, leading to excess sugar in the bloodstream. The body responds by increasing urine production to flush out the surplus of sugar. Combined with caffeine's potential diuretic effect, the sugar content may further contribute to dehydration. 'Deli meats are higher in sodium and preservatives, which make your kidneys work harder to remove the excess salt, causing you to lose more water through urine,' explains Routhenstein. For example, a slice of processed turkey has 144 mg of sodium, while a slice of processed ham has 123 mg. , Pair deli meats with other ingredients in sandwiches, such as condiments and toppings like olives and pickled jalapeños, and you have a sodium-laden meal that may leave you dehydrated. Eating too much salt disrupts the balance between sodium and fluid in the body. Excess sodium in the bloodstream pulls water out of your cells to restore fluid balance, leading to cellular dehydration. This can lead you to feel thirsty and dehydrated, even though you may still technically be drinking water. Tomatoes themselves may not dehydrate you, but the mix of ingredients in a tomato soup can be dehydrating. 'Tomato soup may be mostly liquid, but it's typically high in sodium, which causes your body to retain water in tissues rather than hydrate cells effectively,' Routhenstein says. This can have a dehydrating effect on the body. Additionally, the classic grilled cheese pairing contributes to a tomato soup meal's sodium content, further exacerbating dehydration. Despite its high water content, consuming asparagus in large quantities (greater than five servings) can dehydrate you. That's because asparagus contains asparagine, an amino acid with diuretic properties, explains Lauren O'Connor, M.S., RDN, RYT. 'If you've been active on a hot day and your hydration isn't adequate, the increased urination it [arginine] triggers might make you feel a bit more parched,' she adds. Still, there's no need to remove this nutritious vegetable from your grocery cart. Instead, pay attention to portion sizes and stick to just a few servings of asparagus. Sugary treats like candy, pastries, desserts and sweetened cereals can dehydrate you, says Carlette Roberts, RD. Sugary treats increase blood sugar, causing a shift in fluid balance. When there's too much sugar in the bloodstream, the body pulls fluid from cells to increase urine production to remove excess sugar and restore fluid balance. Pair water-rich foods with salty meals. Victoria Whittington, RDN, recommends pairing high-water-content foods, such as fruits and vegetables, with salty snacks or meals. 'Consider pairing a cucumber salad with a sandwich or fruit alongside a salty snack,' suggests Whittington. Include hydrating foods at meals. Water isn't the only way to hydrate—high-water-content foods can provide approximately 20% of your daily fluid needs. Routhenstein suggests watermelon as a great option: 'Watermelon is over 90% water and contains L-citrulline, which helps improve blood flow and enhances hydration at the cellular level.' Try topping chia pudding or yogurt with watermelon, or adding it to salads. Choose hydrating snacks. Opt for hydrating foods at snack time to boost energy and beat the afternoon slump. Try a yogurt-based snack, such as yogurt and granola, or a homemade yogurt dip. 'Plain yogurt contains water and important electrolytes like calcium and potassium, which aid in fluid absorption and maintaining hydration,' states Routhenstein. Flavor water. Routhenstein also recommends infusing water with fruit or herbs like lemon, berries or mint to make it more enjoyable. If water tastes better or is more pleasurable, you're more likely to keep hydrated. Make hydration convenient. 'Keep a water bottle where you'll see it—at your desk, in the car or next to your coffee maker,' recommends Whittington. Set alarms. If you struggle with remembering to drink water despite keeping your bottle within eyesight, try setting reminders. Use alarms every hour to encourage water sips throughout the day. Don't wait until you're thirsty. Sip water throughout the day, not just when you're thirsty. You're already dehydrated by the time you experience thirst, as it's a symptom of mild dehydration. While it's important to be mindful of foods that can promote dehydration, you don't have to avoid them completely. Instead, consider how these foods fit into your overall diet, such as watching portion sizes and pairing dehydrating foods with plenty of water to help maintain hydration. Also, support your hydration by carrying a bottle and prioritizing foods with a high water content. Read the original article on EATINGWELL
Yahoo
06-07-2025
- Health
- Yahoo
Scientists Reveal What Happens to Your Body When You Drink Coffee Every Day
A new study linked daily coffee consumption to a potentially longer life. We asked experts to explain how the morning delicacy can have such an impact. There are a few catches. The ritual of brewing and sipping fresh coffee each morning is one many of us look forward to, and a new study's findings may give you the push to pour another cup. Researchers connected coffee consumption to mortality among a large population of participants and found that coffee may actually help you live longer, with a few caveats. Meet the Experts: David Perlmutter, M.D., a neurologist and fellow of the American College of Nutrition and Michelle Routhenstein, M.S., R.D., a cardiology dietitian at Entirely Nourished. Keep reading to learn more about how your daily cup of joe may offer you more than a jolt of energy and happiness. Researchers tracked the self-reported coffee drinking habits of over 46,000 U.S. adults for nearly a decade. Participants disclosed how they drank their java. Regular or decaf? With sugar and milk or without? If with, how much? They then compared that information to National Death Index data to deduce how coffee consumption could have impacted mortality from all causes, including cancer and heart disease. After examining the data, researchers found that drinking one to three cups of coffee per day was linked to a reduced risk of death from all causes, 'especially when the coffee is black or has minimal added sugar and saturated fat,' explains David Perlmutter, M.D., a neurologist and fellow of the American College of Nutrition. Specifically, they found that drinking black coffee or coffee with less than 2.5 grams (or a little more than a half-teaspoon) of sugar and less than a gram of saturated fat from milk or cream per 8-ounce cup was associated with a 14% lower risk of dying from any cause compared to not drinking coffee at all, Dr. Perlmutter adds. The catch here is, the study also found that most Americans add around 3.2 grams of sugar and a half-gram of saturated fat to each mug, which means the majority of coffee drinkers are less likely to get its life-extending benefits. 'This is the problem with so many coffee specialty drinks that seem to be so popular,' Dr. Perlmutter says. There is plenty of existing research that purports coffee's health boost. Without added sugar or fat, it's a naturally good source of antioxidants like polyphenols and chlorogenic acid, explains Dr. Purlmutter. 'These components and others help fight inflammation and oxidative stress,' he adds, both of which are contributors to chronic disease. That's how coffee may help reduce risk of type 2 diabetes, cardiovascular disease, and congnitive decline, 'all of which influence lifespan,' he concludes. Coffee's caffeine content can even exhibit perks by improving alertness, metabolism, and brain health, Dr. Pelrmutter says. However, there is such a thing as overdoing it and reaping negative side-effects such as anxiety, increased blood pressure, heart palpitations, digestive issues, and insomnia, says Michelle Routhenstein, M.S., R.D., a cardiology dietitian at Entirely Nourished. She adds that a 'very high coffee intake may also slightly reduce calcium absorption, potentially affecting bone health.' The study supports drinking one to three cups of black or minimally altered coffee per day. Dr. Perlmutter recommends keeping sugars below 2.5 grams and saturated fats below 1 gram per cup by using low-fat milk or plant-based creamer alternatives. Routhenstein adds that if you are pregnant or breastfeeding, or have otherwise been prescribed a specific caffeine intake, follow your doctor's recommendations. Lastly, to avoid over-caffeination, Dr. Perlmutter suggests enforcing a 'coffee curfew' that marks the time of day after which you turn off the pot. 'I generally recommend 2 p.m. to minimize coffee's impact on sleep,' 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
Fox News
03-06-2025
- Health
- Fox News
Experts compare nutritional benefits of tacos and sliders and offer healthy prep tips
At game-day gatherings, casual backyard hangs and happy hours alike, tacos and sliders are often front and center on summer menus. But when you're trying to eat healthily, which is the smarter choice? "Tacos and sliders are fun, handheld meal options, but their nutritional content can vary significantly depending on the ingredients, portion sizes, preparation methods and cooking techniques, such as high-heat grilling or frying," Michelle Routhenstein, a New York-based cardiology dietitian at Entirely Nourished, told Fox News Digital. Tacos and sliders are convenient, versatile and rich in flavor, added Trista K. Best, a registered dietitian in Georgia — but when it comes to nutrition, they can vary greatly. "To keep either option on the healthier side, opt for lean proteins, whole-grain buns and shells, and nutrient-dense fresh toppings," Best told Fox News Digital. A typical taco at a restaurant contains about 150 calories, 3 grams of saturated fat, 250 milligrams of sodium and 6 grams of protein, according to Routhenstein. These numbers can vary widely based on whether you're eating at a fast-food joint or a more formal restaurant, or if you're making them at home or picking up pre-made frozen tacos to heat in the microwave. To make tacos healthier, use soft-corn tortillas, said Best, which offer more fiber with fewer refined carbohydrates than flour tortillas. She also suggested replacing fried meats with lean cuts of chicken, fish or beans to reduce the saturated fat content. Using fresh, healthy toppings — such as avocado, salsa and vegetables — increases the nutrient density of tacos, Best added. If ordering prepared or prepackaged tacos, opt for those with minimal amounts of sodium, preservatives and artificial ingredients, the experts advised. "Tacos can be a balanced meal when using a whole-wheat or high-fiber tortilla filled with lean proteins like grilled chicken, beans and fish, loaded with fresh veggies, and topped with avocado," Routhenstein said. She cautioned that tacos can slide into less healthy territory if they're filled with high-fat options like fried meat, cheese or refined flour tortillas. A typical slider contains about 160 calories, 4 grams of saturated fat, 250 milligrams of sodium and 9 grams of protein, according to Routhenstein. "Sliders are often high in calories, fats and sodium, especially when cooked with fatty meats or topped with sauces and cheese," she told Fox News Digital. As with tacos, to make them healthier, she suggested choosing lean proteins like grilled chicken and being mindful of portion sizes and high-fat condiments. For more Lifestyle articles, visit Since traditional sliders are made with white bread, which is high in refined carbohydrates, Best said choosing whole-grain buns or lettuce wraps makes for a more nutritious alternative. Both tacos and sliders have the potential for containing excessive calories and saturated fats. With some thoughtful planning and portion control, however, the two dishes have the potential to fit into a healthy diet. "While tacos and sliders at a restaurant may have similar nutrition facts, tacos have great potential to be nutrient-dense and healthy when you select the right ingredients," Routhenstein said. Best leans toward tacos as well. "Overall, tacos are likely the healthier option between the two," she said. "This is largely due to the ease with which they can be made with fresher, whole and leaner ingredients."
Yahoo
23-05-2025
- Health
- Yahoo
Lower Your Blood Sugar and Cholesterol With These Heart-Smart Foods
Whether it's a family history of heart disease or your latest cholesterol numbers that have you rethinking your diet, one thing is clear: What you eat plays a powerful role in your heart health. The good news? You don't need to overhaul your entire pantry to make a meaningful difference. By simply incorporating a few heart-friendly foods into your weekly menu, you can nourish your body while still enjoying what's on your plate. We asked healthcare professionals to break down the best foods for heart health and how to make them part of your daily routine. Food isn't just fuel, it influences everything from your blood pressure to your cholesterol levels. 'Heart-healthy eating focuses on reducing inflammation, managing cholesterol levels, supporting healthy blood pressure and maintaining overall vascular health,' explains Michelle Routhenstein, MS, RD, CDCES, CDN, Cardiology Dietitian at Entirely Nourished. 'It prioritizes whole, minimally-processed foods rich in fiber, antioxidants, healthy fats and plant compounds.' You might recognize the Mediterranean and DASH diets as two well-studied examples, both of which are rich in fruits and vegetables. Picture colorful plates filled with foods from a variety of plant-based sources. Those who follow heart-healthy eating patterns such as these diets have a consistently lower risk of developing cardiovascular disease. Importantly, Routhenstein emphasizes that this isn't about one magic food but rather an overall pattern. 'A heart-healthy diet isn't about perfection—it's about consistency over time,' she says. 'Think in terms of building habits that support your heart for the long haul.' Heart disease is a progressive condition, so prevention is most effective when it's sustainable. Below, Registered Dietitian Kayla Farrell with FRESH Communications shares the foods that consistently top the list when it comes to protecting your heart and how to enjoy them: 'Omega-3 fatty acids found in fatty fish are linked to better triglyceride levels and blood pressure, higher HDL or 'good cholesterol' and the prevention of plaque formation in arteries,' says Farrell. 'The Dietary Guidelines recommend eating fish two to three times each week.' Farrell recommends Chilean salmon, if available, as it has more omega-3 fats compared to wild salmon and lower mercury levels. If you don't like salmon, other fatty fish include sardines and mackerel. Try baking salmon with lemon and herbs or flaking canned sardines into a salad for an easy lunch. 'Oats are packed with soluble fiber, which promotes healthy cholesterol levels and aids in managing blood sugar,' says Farrell. 'By lowering cholesterol, oats can help reduce the risk of developing heart disease.' She recommends bulk oats rather than microwavable packets to get the most bang for your buck. Plus whole, rolled oats are a healthier pick than packets loaded with added sugars. Enjoy a bowl of old-fashioned oats in the morning with fresh fruit, cinnamon and a splash of milk or plant-based alternative. Or learn how to make overnight oats here. 'This leafy green provides beneficial fiber and nitrates that may help decrease high blood pressure' by keeping blood vessels relaxed, says Farrell. 'Frozen vegetable options are just as nutritious and sometimes more budget-friendly than fresh varieties, so frozen spinach can be a good choice for heart health.' Other leafy greens include kale and Swiss chard. Sauté spinach with garlic or toss kale into soups and smoothies for a simple boost. 'Similar to oats, the soluble fiber in beans helps lower cholesterol levels and blood pressure,' says Farrell. 'Canned beans are packed with fiber and make a convenient source of plant-based protein.' Farrell recommends choosing low-sodium canned bean options and rinsing them to further decrease the sodium level. Add them to salads, pastas or stir fries—or try the viral dense bean salad from TikTok! 'Extra virgin olive oil [in particular] offers benefits for heart health with its monounsaturated fatty acids (MUFAs), antioxidants and polyphenols that reduce inflammation and oxidative damage,' says Farrell. 'MUFAs have been shown to lower LDL ('bad') cholesterol and potentially raise HDL cholesterol levels.' Try swapping in olive oil for neutral oils or butter when you cook at home. While adding heart-friendly foods is important, knowing what to limit is just as critical. In general, Farrell advises limiting processed foods, especially those high in sodium, saturated fat and sugar. These usually include ready-to-eat meals, sugary cereals, cheeses, white bread, fried foods, processed meats and packaged snacks and drinks. 'I always encourage reading both the nutrition facts labels and ingredients list on any packaged food to identify and minimize amounts of sodium, saturated fat and added sugars,' says Farrell. Additionally, be mindful of alcohol intake, as excessive drinking can negatively impact heart rhythm and blood pressure. Supporting your heart through diet doesn't mean giving up flavor or joy in eating. 'Instead of fixating on restrictions, shift the focus to what you're adding to your plate,' says Routhenstein. She also suggests tracking key health metrics like cholesterol levels, blood pressure, blood sugar and markers of inflammation. These will guide you and ensure your diet is supporting your health over time. More on supporting heart health: How to Prevent Heart Disease Naturally: 5 Surprising Doctor-Backed Tips That Really Work Average Resting Heart Rate by Age: What's Normal, What's Not and How to Improve Your Reading Doctor-Approved Heart Health Tips That Lower Risk Naturally This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
