Latest news with #KelliMcGrane
Yahoo
21-07-2025
- Health
- Yahoo
The Surprising Anti-Inflammatory Food You Should Be Eating More Of but Probably Aren't, According to Dietitians
Reviewed by Dietitian Kelli McGrane, M.S., RDFatty fish like salmon and sardines are underrated anti-inflammatory foods that support overall health. Rich in omega-3s like EPA and DHA, fish can help lower inflammation and protect the heart and brain. Whether fresh, canned, or frozen, adding more fatty fish to your meals is simple—and worth the you think of anti-inflammatory foods, fatty fish like salmon, sardines and mackerel might not be the first to come to mind—but registered dietitians agree that they should be. Rich in omega-3 fatty acids, fatty fish may help reduce chronic inflammation and lower the risk of chronic diseases, like heart disease, type 2 diabetes, Alzheimer's disease and cancer. 'Including more fatty fish in your diet may support overall health and reduce your risk of these inflammation-related conditions,' says Lauren Manaker, M.S., RDN. Read on to learn why fatty fish like salmon, sardines, mackerel, herring and anchovies are anti-inflammatory foods that you should be eating more of, plus tips for incorporating fish into your diet. How Can Fatty Fish Help with Inflammation? Fatty fish like salmon, tuna, mackerel, sardines and anchovies are an excellent source of omega-3 fatty acids. More specifically, they're rich in the long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which have anti-inflammatory effects. 'These essential fatty acids play a critical role in reducing inflammation in the body,' Manaker says. 'They work by decreasing the production of inflammatory molecules and compounds, which can help manage chronic inflammation linked to conditions like heart disease.' One study found that consuming two to three portions of fish per week reduced the risk of cardiovascular disease and cardiovascular disease outcomes by 8% and 10%, respectively. It also found that daily fish intake reduced the risk of heart disease by up to 30%. You can think of these anti-inflammatory properties as a protective barrier that helps defend the body against cellular damage. 'Consuming more fatty fish [may also] help ensure our organs are protected from external and internal threats, such as pollutants,' says Tracy Lockwood Beckerman, M.S., RD. These essential fatty acids are also important for supporting heart, brain and skin health, adds Maddie Pasquariello, M.S., RD. Because the body can't produce them on its own, it's essential to consume omega-3s through food. There's no official recommendation for how much EPA and DHA to consume daily. However, the American Heart Association recommends eating 3 ounces of fish—preferably oily fish—at least twice a week. Other Reasons to Eat Fatty Fish Beyond their anti-inflammatory benefits, fatty fish are also a great source of protein, which helps with muscle repair, growth and immune functioning. They also contain a variety of micronutrients that are essential for overall health. 'Fatty fish are a source of vitamins and minerals such as vitamin D, a nutrient crucial for bone health and immune support, and selenium, an antioxidant that protects cells from damage,' says Manaker. Tips for Eating More Fatty Fish Add Sardines or Anchovies to Salads, Snacks and Appetizers: 'I love using anchovies in Caesar dressing or on top of salads, and sardines are delicious on toast as an appetizer or snack,' Pasquariello says. Start with a Milder Fish: 'Salmon and tuna are some of the easiest fish to cook, requiring just a quick sear or bake in the oven,' Pasquariello says. 'I love pairing salmon with a Dijon mustard glaze or simple lemon and olive oil dressing, or cooking tuna with a quick sear on each side and topping it with sesame seeds and soy sauce.' Trout is another mild fish that's quick to prepare. Enjoy in Smaller Amounts: If you don't love the taste of fish but still want to give it a try, consider a dish where fish plays more of a supporting role rather than the central focus. 'You can add fish to dishes like pasta along with other ingredients to dilute the taste while still reaping the benefits,' Manaker says. Eat More Canned Fish: Canned fish, like salmon or sardines, offer a convenient and cost-effective way to add more fish to your diet. Stock Your Freezer with Frozen Fish: Keep frozen fish on hand for nights when you're too busy to make it to the grocery store. 'Frozen options provide the same beneficial antioxidants and anti-inflammatory properties as fresh fish and might even have a less-pronounced fishy smell during cooking,' Beckerman says. Plus, you can cook salmon directly from frozen—no thawing required. Our Expert Take Fatty fish are rich in omega-3 fatty acids and are an excellent addition to an anti-inflammatory diet. If you're not eating fatty fish like tuna, mackerel, sardines and salmon regularly, now is a great time to start. And remember, eating fish doesn't have to be complicated or expensive. Try adding fresh or canned fish to scrambled eggs, salads, toast, stir-fries or pasta dishes. 'Start by incorporating it into meals you already enjoy—think salmon on a salad, mackerel spread on whole-grain crackers or tuna in a wrap,' Manaker says. 'Aim for about two servings of lower-mercury fatty fish per week.' Read the original article on EATINGWELL
Yahoo
21-07-2025
- Health
- Yahoo
The Surprising Anti-Inflammatory Food You Should Be Eating More Of but Probably Aren't, According to Dietitians
Reviewed by Dietitian Kelli McGrane, M.S., RDFatty fish like salmon and sardines are underrated anti-inflammatory foods that support overall health. Rich in omega-3s like EPA and DHA, fish can help lower inflammation and protect the heart and brain. Whether fresh, canned, or frozen, adding more fatty fish to your meals is simple—and worth the you think of anti-inflammatory foods, fatty fish like salmon, sardines and mackerel might not be the first to come to mind—but registered dietitians agree that they should be. Rich in omega-3 fatty acids, fatty fish may help reduce chronic inflammation and lower the risk of chronic diseases, like heart disease, type 2 diabetes, Alzheimer's disease and cancer. 'Including more fatty fish in your diet may support overall health and reduce your risk of these inflammation-related conditions,' says Lauren Manaker, M.S., RDN. Read on to learn why fatty fish like salmon, sardines, mackerel, herring and anchovies are anti-inflammatory foods that you should be eating more of, plus tips for incorporating fish into your diet. How Can Fatty Fish Help with Inflammation? Fatty fish like salmon, tuna, mackerel, sardines and anchovies are an excellent source of omega-3 fatty acids. More specifically, they're rich in the long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which have anti-inflammatory effects. 'These essential fatty acids play a critical role in reducing inflammation in the body,' Manaker says. 'They work by decreasing the production of inflammatory molecules and compounds, which can help manage chronic inflammation linked to conditions like heart disease.' One study found that consuming two to three portions of fish per week reduced the risk of cardiovascular disease and cardiovascular disease outcomes by 8% and 10%, respectively. It also found that daily fish intake reduced the risk of heart disease by up to 30%. You can think of these anti-inflammatory properties as a protective barrier that helps defend the body against cellular damage. 'Consuming more fatty fish [may also] help ensure our organs are protected from external and internal threats, such as pollutants,' says Tracy Lockwood Beckerman, M.S., RD. These essential fatty acids are also important for supporting heart, brain and skin health, adds Maddie Pasquariello, M.S., RD. Because the body can't produce them on its own, it's essential to consume omega-3s through food. There's no official recommendation for how much EPA and DHA to consume daily. However, the American Heart Association recommends eating 3 ounces of fish—preferably oily fish—at least twice a week. Other Reasons to Eat Fatty Fish Beyond their anti-inflammatory benefits, fatty fish are also a great source of protein, which helps with muscle repair, growth and immune functioning. They also contain a variety of micronutrients that are essential for overall health. 'Fatty fish are a source of vitamins and minerals such as vitamin D, a nutrient crucial for bone health and immune support, and selenium, an antioxidant that protects cells from damage,' says Manaker. Tips for Eating More Fatty Fish Add Sardines or Anchovies to Salads, Snacks and Appetizers: 'I love using anchovies in Caesar dressing or on top of salads, and sardines are delicious on toast as an appetizer or snack,' Pasquariello says. Start with a Milder Fish: 'Salmon and tuna are some of the easiest fish to cook, requiring just a quick sear or bake in the oven,' Pasquariello says. 'I love pairing salmon with a Dijon mustard glaze or simple lemon and olive oil dressing, or cooking tuna with a quick sear on each side and topping it with sesame seeds and soy sauce.' Trout is another mild fish that's quick to prepare. Enjoy in Smaller Amounts: If you don't love the taste of fish but still want to give it a try, consider a dish where fish plays more of a supporting role rather than the central focus. 'You can add fish to dishes like pasta along with other ingredients to dilute the taste while still reaping the benefits,' Manaker says. Eat More Canned Fish: Canned fish, like salmon or sardines, offer a convenient and cost-effective way to add more fish to your diet. Stock Your Freezer with Frozen Fish: Keep frozen fish on hand for nights when you're too busy to make it to the grocery store. 'Frozen options provide the same beneficial antioxidants and anti-inflammatory properties as fresh fish and might even have a less-pronounced fishy smell during cooking,' Beckerman says. Plus, you can cook salmon directly from frozen—no thawing required. Our Expert Take Fatty fish are rich in omega-3 fatty acids and are an excellent addition to an anti-inflammatory diet. If you're not eating fatty fish like tuna, mackerel, sardines and salmon regularly, now is a great time to start. And remember, eating fish doesn't have to be complicated or expensive. Try adding fresh or canned fish to scrambled eggs, salads, toast, stir-fries or pasta dishes. 'Start by incorporating it into meals you already enjoy—think salmon on a salad, mackerel spread on whole-grain crackers or tuna in a wrap,' Manaker says. 'Aim for about two servings of lower-mercury fatty fish per week.' Read the original article on EATINGWELL
Yahoo
22-06-2025
- Health
- Yahoo
6 "Bad" Foods that Could Actually Help Lower Blood Pressure, According to Dietitians
Reviewed by Dietitian Kelli McGrane, M.S., RDDietitians love these six 'bad' foods because they contain nutrients important for blood pressure. Baked potatoes, whole milk and orange juice contain potassium, which helps lower blood pressure. Whole grain breakfast cereals, dark chocolate and coffee also offer conflicting messages around foods that are 'bad' for blood pressure, leaving you scratching your head trying to figure out which foods you should actually avoid. High blood pressure, or hypertension, is a condition where the force of blood against your artery walls is consistently too high. This pressure can put extra strain on your heart and lead to serious health issues over time. While managing high blood pressure isn't just about food, diet plays a crucial role in keeping it under control. When it comes to food choices, some guidelines are more straightforward than others. For example, high sodium intake is known to increase blood pressure. However, some foods that get labeled as 'bad' for blood pressure may actually be perfectly fine—and even beneficial—to include in your diet. This article is here to flip the script on a few commonly misunderstood foods to show you that not all 'bad' foods are the villains they're made out to be when it comes to lowering blood pressure. Stick around and get ready to rethink your grocery list! 'Breakfast cereals can get a bad rap but it's time to rethink this pantry staple, especially for heart health,' says Karman Meyer, RDN. When made from whole grains and low in added sugar, breakfast cereal can be a helpful addition to a blood pressure-lowering diet. One study involving over 10,000 people found that those who ate more whole grains had a significantly lower chance of developing hypertension compared to those who ate less. Meyer suggests looking for a cereal with at least 5 grams of fiber per serving, as there is a potential link between fiber intake and reduced blood pressure. You'll also want to do a quick scan of the ingredient list and look for a whole grain, like oats or 100% whole wheat flour, as the first ingredient. Another benefit of sitting down to a bowl of whole grain breakfast cereal in the morning? When enjoyed with milk, you get a boost of magnesium and calcium, both of which are important for reducing blood pressure, adds Meyer. 'One food often considered 'bad' that may actually support healthy blood pressure is dark chocolate. While it's sometimes seen as an indulgence, small amounts of dark chocolate (at least 70% cocoa) contain flavanols—plant compounds that help improve blood vessel function and increase nitric oxide, which relaxes blood vessels and can lower blood pressure,' says Lisa Young, PhD, RDN. One study looked at the effects of consuming 1 mg of chocolate per gram of body weight during periods of stress. The results showed that dark chocolate consumption was associated with a 10% reduction in diastolic blood pressure, while milk chocolate showed no significant benefit. For optimal health benefits, Young recommends sticking to 1 or 2 small squares (about ½ ounce) at a time to avoid excess sugar and calories. Thanks to their high carb content, potatoes are often lumped into the 'limit' category. Baked potatoes in particular get a bad rap as they're often loaded with butter and cheese. While you may want to make some adjustments to your toppings, Colleen Wysocki, MS, RDN, CLC points out that baked potatoes contain a key nutrient for blood pressure management: potassium. 'Increasing potassium is just as important as decreasing sodium to lower blood pressure,' explains Wysocki. 'Potassium helps open up the blood vessels and supports the elimination of excess sodium in the urine. Both of these actions contribute to lower blood pressure,' she adds. For folks with high blood pressure, the American Heart Association recommends consuming 3,500 mg to 5,000 mg of potassium daily. Baked potatoes can help make a serious dent in your potassium needs, with one medium baked potato providing 1,110 mg of potassium. Before planning your next DIY baked potato bar, Wycoski offers some words of caution: 'It's important to keep in mind that a baked potato with added salt, butter, cheese or bacon [may] have high levels of sodium, and negate the benefits of the inherent potassium. Instead, consider a low-sodium plant-based spread, a dollop of sour cream or yogurt or olive oil with green onions to enhance the flavor'. Drinking coffee gets a bad rap when it comes to blood pressure support because it contains caffeine—a stimulant known to temporarily raise blood pressure. This short-term effect happens because caffeine can cause the blood vessels to tighten, leading to a quick spike in pressure. On top of that, coffee's energizing effects are often associated with an increased heart rate, which makes some people wary about its impact on heart health. However, it's not all bad news. In fact, the long-term effects of coffee are much more positive. Some data suggests that drinking coffee consistently and in moderation (about 1 to 3 cups per day) does not increase the risk of developing hypertension, and it may even offer protective benefits. For people who already have high blood pressure, regular moderate coffee consumption does not seem to worsen the condition or lead to uncontrolled blood pressure. It may even reduce the risk of death from other causes. Interestingly, it's occasional coffee drinkers who are more likely to experience a temporary spike in blood pressure. Orange juice often gets a bad reputation because of its sugar content. While moderation is key, 100% orange juice (without added sugars) may actually be helpful for lowering blood pressure. Orange juice contains potassium and is an excellent source of vitamin C, both of which may help with blood pressure management. Whole milk has been criticized for its saturated fat content. However, recent research suggests that whole milk may not be deserving of its 'bad' reputation. Turns out, dairy fat contains unique types of saturated fats that may not negatively affect heart health in the same way as other kinds of saturated fats, like those found in ultra processed foods, do. Further, studies examining whole fat dairy products haven't shown a link between full fat dairy consumption and worsening or increased risk of high blood pressure. This is good news as whole milk is a great source of essential nutrients like calcium, potassium and magnesium—all of which are critical for maintaining healthy blood pressure levels and are emphasized on the Dietary Approaches to Stop Hypertension (DASH) diet. Plus, thanks to its higher fat content, whole milk may be more filling than low-fat or skim. Exercise Regularly: Engaging in regular physical activity, such as walking, jogging or swimming, can help lower blood pressure by strengthening the heart and improving circulation. Aim for at least 30 minutes of moderate exercise most days of the week. Reduce Sodium Intake: Limiting the amount of salt in your diet can significantly impact blood pressure levels. Manage Stress: Chronic stress can contribute to elevated blood pressure. Practice relaxation techniques such as meditation, deep breathing or yoga to promote a sense of calm and reduce stress levels. Limit Alcohol Consumption: Drinking alcohol in moderation, or not at all, can help maintain healthy blood pressure. For most adults, this means up to 1 drink per day for women and 2 for men. Stay Properly Hydrated: Drinking enough water throughout the day may help regulate blood pressure by ensuring proper kidney function and supporting overall health. The road to managing high blood pressure doesn't have to be paved with rigid restrictions and feared foods. Certain items often labeled as "bad," like dark chocolate, baked potatoes and whole milk, may actually be helpful additions to your plate. The key is making thoughtful, informed choices: look for fiber-rich cereals, enjoy a small square of dark chocolate with fruit or prepare baked potatoes with heart-friendly toppings. At the end of the day, managing high blood pressure is about balance and understanding the holistic picture of your health. Maintaining a balanced diet, engaging in regular exercise, managing stress and staying hydrated are among key lifestyle habits for supporting healthy blood pressure levels. Read the original article on EATINGWELL
Yahoo
19-06-2025
- Health
- Yahoo
The #1 Protein to Eat More of if You Don't Eat Meat, According to Dietitians
Reviewed by Dietitian Kelli McGrane, M.S., RDPulses, including lentils, beans and peas, are the #1 protein to eat more of if you don't eat meat. Pulses are affordable, versatile and incredibly nutritious. They provide protein, fiber, potassium and iron and may reduce the risk of chronic it comes to eating a plant-based diet, some folks worry about getting enough protein. The good news? It's absolutely possible to meet your protein needs through plant-based foods. While it's best to consume a variety of plant-based proteins, after talking with dietitians, one group of foods consistently stood out: pulses. The umbrella term for dried legumes—including lentils, beans, chickpeas and split peas—pulses offer numerous benefits for a meatless diet. "When I counsel vegetarian or vegan clients, what's the one protein source I find myself recommending most often? Lentils and beans," says Natalie Allen, RD, adding "They're versatile, affordable, rich in protein and fiber and provide key nutrients like iron and folate that vegetarians often need more of." Here, dietitians explain why pulses are the #1 protein source to eat more of if you don't eat meat. "One of the key questions many people ask is whether pulses can provide the same nutritional value as meat. The short answer is yes, especially when consumed as part of a varied and balanced diet," says Lina Begdache, PhD, RDN. Here's a closer look at the nutritional benefits of pulses. Don't let their humble appearance fool you, pulses pack an impressive protein punch. For example, 1 cup of black beans provides 15 grams of protein, and 1 cup of cooked lentils offers a whopping 18 grams. What's more, unlike meat, pulses provide protein without contributing saturated fat or cholesterol. Some pulses, like beans and lentils, are low in methionine and cysteine—two essential amino acids—and are considered incomplete proteins. However, because these amino acids are found in other plant-based foods, getting adequate amounts of all nine essential amino acids generally isn't a concern on a plant-based diet. "As long as you eat a variety of plant proteins over the course of the day, your body can pool amino acids and meet its needs," says Allen. While not as popular as beans and lentils, split peas are considered a complete protein source and are also a good source of protein, with 16 grams per 1 cup of cooked green split peas. Besides protein, perhaps the most notable benefit of pulses is their impressive fiber content. One cup of cooked beans or lentils provides around 15 grams of fiber—about 50% of your daily fiber needs. Fiber is a key nutrient that many people don't get enough of on a daily basis. It supports regular bowel movements, helps lower cholesterol levels and aids in blood sugar management. High fiber intake is also linked with a reduced risk of developing and dying from several chronic diseases. Concerned about iron without meat? Pulses deliver. That cup of lentils provides about 6.6 mg of iron, more than a 3-ounce serving of beef. While plant-based protein isn't as readily absorbed as iron from animal foods, pairing your pulses with vitamin C-rich foods—like tomatoes, peppers or citrus fruits—can boost absorption. Pulses are potassium powerhouses. For example, 1 cup of cooked white beans provides 1,000 mg—nearly three times the amount in 1 cup of chopped chicken breast. This essential mineral helps regulate blood pressure and supports heart health. Regularly eating pulses has been linked with a reduced risk of heart disease, type 2 diabetes and obesity. It's also been associated with improvements in blood sugar, blood pressure, waist circumference, chronic inflammation and cholesterol levels. It's also worth noting you don't have to follow a fully plant-based diet to reap the benefits of pulses. One study found that replacing 6–8 ounces of animal protein with 1.5–2 cups of pulses led to improvements in diet quality and cholesterol levels. "In terms of benefits, pulses have several advantages compared to meat. They are naturally low in saturated fat and contain no cholesterol,' says Dr. Begdache, adding 'This makes them a heart-healthy option, particularly for individuals looking to manage their cholesterol levels or reduce their risk of cardiovascular disease.' In addition to being incredibly nutritious, pulses are budget-friendly and have long shelf-lives, meaning you can safely buy them in bulk. Another benefit? They're an eco-friendly protein option. One study found that pulse crops had the lowest environmental footprint among protein sources studied and offered exceptional nutrient density per dollar. Begdache says that incorporating pulses into everyday meals can be simple and delicious, adding that she likes to add lentils into soups and stews, or use black beans as a hearty base for tacos or salads. 'Another idea is lentil curry with turmeric and garlic,' she says. 'These meals are satisfying and flavorful, and deliver a strong nutritional portfolio." Here are a few easy applications for adding more pulses to your plate (or bowl): Soup Power: One of the easiest places to start is by adding beans, lentils or split peas to your favorite soup, stew or chili recipe. Salad Boosters: Top greens with chickpeas, beans or lentils for an affordable protein boost. If you have time, roasted chickpeas are particularly tasty, adding a satisfying crunch to salads. Bowl Basics: Pulses are an ideal protein source for grain bowls. While canned beans and lentils are handy in a pinch, you can also prepare a batch of dried pulses for the week to help cut back on added sodium. Snack Smart: Thanks to their fiber and protein content, pulses make for an excellent snack option as they help keep you full and your blood sugar levels stable. Hummus is an easy go-to, but you can also experiment with bean dips and roasted split peas. Pasta Upgrades: Easily boost the nutritional content of your pasta dishes by adding lentils or white beans into pasta sauces. You can also look for pulse-based pasta alternatives at the grocery store. Thanks to their impressive nutrition profile, affordable price point and versatility, pulses are a clear winner for anyone looking to eat a more plant-based diet. "For anyone looking to reduce their meat intake or simply diversify their protein sources, pulses offer an affordable, nutritious and versatile solution. With health and environmental benefits that extend beyond the dinner plate, pulses are more than just a meat alternative, they're a smart choice for every table,' says Begdache. Read the original article on EATINGWELL
Yahoo
19-06-2025
- Health
- Yahoo
The #1 Anti-Inflammatory Snack to Buy at Aldi, According to Dietitians
Reviewed by Dietitian Kelli McGrane, M.S., RDSouthern Grover Chopped Walnuts is the #1 anti-inflammatory snack to buy at Aldi. This snack is affordable and packed with healthy fats, fiber and antioxidants. When shopping for snacks, look for options with fiber, healthy fats and little-to-no added often associated with more expensive items, like salmon filets or goji berries, anti-inflammatory foods don't have to be expensive or found only at specialty stores. In fact, some of the most powerful anti-inflammatory foods are hiding in plain sight—like on the shelves at your local Aldi. While the store offers plenty of nutritious options, one standout is Southern Grove Chopped Walnuts. We spoke with registered dietitians to understand why it's a top snack for combating chronic inflammation and how to choose other anti-inflammatory options while cruising the aisles at Aldi. These unsalted walnuts are more than just a crunchy snack. They're also rich in plant-based omega-3s, antioxidants and fiber, making them an ideal choice for folks looking to reduce inflammation and support overall health. Here are some of the reasons we picked Southern Grove Chopped Walnuts as the best anti-inflammatory snack at Aldi. Walnuts are an excellent source of alpha-linolenic acid (ALA)—a type of omega-3 fatty acid your body can't produce on its own. ALA is a short-chain omega-3 mainly found in plant foods that helps reduce inflammation and support heart health, says Eliza Whitaker, MS, RDN. While walnuts are often compared to salmon for their impressive omega-3 content, it's worth noting that ALA has to get converted into EPA and DHA—types of omega-3s found in fatty fish—and the process isn't the most efficient. Still, don't let that deter you from enjoying ALA-rich foods—this healthy fat still packs a potent antioxidant and anti-inflammatory punch. Walnuts are one of the best plant sources of polyphenols, particularly ellagitannins, explains Anne Danahy, MS, RDN. These compounds act as antioxidants, protecting cells from oxidative stress and inflammation. Once digested, gut bacteria convert ellagitannins into urolithins, which have demonstrated anti-inflammatory effects, particularly in the colon. In fact, one study found that consuming walnuts daily resulted in higher levels of urolithin A and reduced inflammatory markers in the blood and in colon tissue. Another way walnuts may help combat inflammation is through their beneficial effects on the gut microbiome. 'Walnuts have long been studied for their gut health benefits, and they shine in this research,' says Danahy. For example, one study found significant improvements in the amount of beneficial gut bacteria in people eating a walnut-enriched diet. So what do billions of microorganisms have to do with inflammation? Research consistently shows that a healthy gut microbiome helps reduce inflammation via multiple pathways, including through the production of short-chain fatty acids—anti-inflammatory compounds produced by healthy gut bacteria. Walnuts provide a unique trio of nutrients—omega-3s, vitamin E and polyphenoles—that may support brain health as you age. For instance, one review linked these nutrients with improved memory, quicker cognitive processing speed and reduced risk of neurodegenerative disease in older adults. Depending on your location, one 8-ounce bag of Southern Grove Chopped Walnuts costs $3.19, which is about half the price of the same sized bag (but different brands) at stores like Safeway and WholeFoods. When shopping at Aldi for other anti-inflammatory snacks, keep these expert-backed tips on what to look for in mind: Omega-3s: One review found that consuming omega-3-rich foods daily was linked with lower levels of inflammatory markers. For this reason, consider stocking up on walnuts, chia seeds, flax seeds and fatty fish, like tuna and salmon. 'Even a small handful of walnuts a day can make a difference,' adds Danahy. Fiber: Fiber supports gut health and can help reduce systemic inflammation. Danahy suggests high-fiber snacks like oats, mixed nuts and berries. Whitaker also adds that, when it comes to snacks, pairing fiber with healthy fats can help stabilize hunger between meals. Little, if Any, Added Sugar: Diets high in added sugar have been linked to increased inflammation and risk of chronic diseases. For this reason, it's best to look for foods that are low in—or free of—added sugars. 'Choosing whole-food snacks over ultra-processed ones is an easy way to avoid excess sugar,' says Whitaker. Aldi's Southern Grove Chopped Walnuts is an unassuming pantry staple that packs an impressive nutritional punch. Thanks to their omega-3, fiber and antioxidant content, walnuts are an excellent snack choice if you're looking to lower inflammation and support gut and brain health. The unsalted, pre-chopped walnuts at Aldi makes it easy to sprinkle them over oatmeal, yogurt or salads. And remember: walnuts are just one of many anti-inflammatory foods available at Aldi. Pair these chopped nuts with whole grains, fatty fish and a variety of colorful fruits and vegetables to get the most benefit. Read the original article on EATINGWELL
