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Yahoo
a day ago
- Health
- Yahoo
All Vegetables Are Healthy—but These 5 Are Especially Good for Your Heart
These veggies go the extra mile for your cardiovascular health. Eating your veggies is high up on the list of living a happy, healthy life. But many folks specifically reach for vegetables as a way to protect their heart: 'Higher vegetable intakes are strongly and consistently linked to improved cardiovascular health and reduced risk of cardiovascular disease,' says registered dietitian Avery Zenker, RD, MAN. 'Vegetables contain essential vitamins, minerals, fiber, and thousands of bioactive phytochemicals that have increasing evidence for their role in supporting cardiovascular health.' If you're looking to load up on heart-healthy vegetables—and promoting your overall health as a result—look no further than this guide to the five healthiest vegetables for your Zenker, RD, MAN, registered dietitian and writer at DiabetesTeamDark, Leafy Greens Salad lovers, this one's for you. Dark, leafy greens are an excellent source of heart-boosting nutrients. 'A large systematic review found that green leafy vegetables had among the strongest associations with reduced incidence and mortality from CVD [cardiovascular disease], CHD [congenital heart disease], and stroke,' Zenker says. 'Leafy green vegetables contain vitamins, minerals, and polyphenols that have been shown to support heart health. Some examples of dark leafy greens include spinach, kale, Swiss chard, collards, beet greens, arugula, romaine lettuce, and more.' The opportunities are endless with this versatile food group; add your choice of leafy greens to salads, smoothies, and sandwiches. Carrots By now, you likely know the health-promoting benefits of carrots—they're good for your eyes, brain, and even your heart. 'Some research has found that people who ate more carrots and other orange vegetables had a lower risk of developing and dying from CVD,' Zenker says. 'Carrots contain a polyphenol called beta-carotene, which is a type of carotenoid that gives carrots their orange colour. Carotenoids have been associated with cardiovascular benefits, and have antioxidant properties that can reduce inflammation and oxidative stress, which are key contributors to cardiovascular complications.' Plus, you can enhance the flavor of carrots by roasting, glazing, air frying, or even simply dipping them in ranch. Tomatoes This red, juicy food might technically be considered a fruit, but it's still used as a culinary vegetable—and is incredibly good for your heart. 'Tomatoes contain lycopene, which is a polyphenol that can support heart health due to its antioxidant properties and potential to lower blood pressure, decrease cholesterol, and protect against atherosclerosis (the buildup of plaque in arteries),' Zenker says. Enjoy it in fun dishes like tomato toast, soup, or in pasta. Beets Beets are high in nitric oxide, a molecule that plays a vital role in blood flow and blood pressure regulations. 'Beets are a unique vegetable in that they contain a type of polyphenol called betalains, which give beets their bright color,' Zenker says.'Research suggests that betalains can help reduce inflammation, lower cholesterol and triglycerides, decrease blood pressure, reduce arterial stenosis, and help combat atherosclerosis.' These purple veggies can be prepared in a variety of ways, whether you enjoy them grilled or roasted. Edamame Boosting your heart health doesn't always need to be achieved through fully prepared meals—it can also be done via snacking! 'Edamame is essentially young soybeans, and although it's technically a legume, it's usually consumed like a vegetable,' Zenker says. 'Research consistently finds that legume and soy consumption has been positively correlated with improved cardiovascular health, including improved blood pressure and lower cholesterol.' Snack on these green beans throughout the day to help fuel energy, keep you satiated, and make your heart happy. Read the original article on Real Simple
Yahoo
a day ago
- Health
- Yahoo
7 Day High-Protein High-Fiber Mediterranean Diet Meal Plan, Created by a Dietitian
Reviewed by Dietitian Jessica Ball, M.S., RDAbout This Plan This 7-day plan is set at 1,800 calories, with modifications for 1,500 and 2,00 calories Each day provides at least 84 grams of protein and 30 grams of fiber to support satiated and sustained energy levels. This plan prioritizes healthy fats, lean proteins, whole grains, fruits and vegetables to align with the Mediterranean the benefits of the super-popular Mediterranean diet while pumping up your protein and fiber intake in this seven-day meal plan. You'll find an array of fiber-rich whole grains, legumes, fruits and vegetables and a wide variety of proteins, including fish, poultry, eggs, dairy, nuts and more. This satiating combo will help keep you full and energized throughout the day. With meal-preps and three different calorie levels to choose from, this nutritious meal plan can work for most people. Check it out! Meal Plan at a Glance Cottage cheese bowl/ Cherry crumble Chopped salad/ Yogurt & berries Salmon & Brussels sprouts/ Apple Overnight oats/ Cucumber salmon bites Bean salad/ Cottage cheese bowl Creamy chicken casserole Overnight oats/ Apple Bean salad/ Yogurt & berries Tofu curry Breakfast pita/ Cucumber salmon bites Bean salad/ Cottage cheese bowl Chicken pasta/ Pear Cottage cheese bowl/ Pear Bean salad/ Yogurt & berries Chickpea soup Breakfast pita/ Stuffed mini peppers Tuna salad sandwich/ Cottage cheese bowl Shrimp gnocchi/ Pear Cottage cheese bowl/ Stuffed mini peppers Tuna salad sandwich/ Yogurt parfait Chicken & green beans Day 1 Breakfast (430 calories) 1 serving High-Protein Cottage Cheese Bowl ½ cup blueberries A.M. Snack (268 calories) 1 serving No-Added-Sugar Cherry Crumble Lunch (373 calories) 1 serving Chopped Salad with Chickpeas, Olives & Feta 3 oz. cooked chicken breast P.M. Snack (198 calories) 1 cup low-fat plain strained Greek-style yogurt ½ cup raspberries Dinner (436 calories) 1 serving Sheet-Pan Salmon & Shaved Brussels with Lemon-Garlic Drizzle Evening Snack (95 calories) 1 medium apple Daily Totals: 1,799 calories, 80g fat, 127g protein, 147g carbohydrate, 30g fiber, 2,026mg sodium. Make it 1,500 calories: Change A.M. snack to 1 medium orange and omit evening snack. Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snack. Day 2 Breakfast (448 calories) 1 serving High-Protein Raspberry & Peanut Butter Overnight Oats A.M. Snack (62 calories) 1 serving Cucumber Salmon Bites Lunch (506 calories) 1 serving Anti-Inflammatory Farro & White Bean Salad P.M. Snack (170 calories) 1 serving Cottage Cheese-Berry Bowl Dinner (625 calories) 1 serving Creamy Chicken, Cabbage & Mushroom Casserole Daily Totals: 1,812 calories, 93g fat, 88g protein, 170g carbohydrate, 32g fiber, 1,804mg sodium. Make it 1,500 calories: Change P.M. snack to 1 medium orange and change dinner to 1 serving Chicken & Quinoa Casserole. Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack. Day 3 Breakfast (448 calories) 1 serving High-Protein Raspberry & Peanut Butter Overnight Oats A.M. Snack (95 calories) 1 medium apple Lunch (506 calories) 1 serving Anti-Inflammatory Farro & White Bean Salad P.M. Snack (198 calories) 1 cup low-fat plain strained Greek-style yogurt ½ cup raspberries Dinner (548 calories) 1 serving Easy Tofu Curry Daily Totals: 1,802 calories, 76g fat, 84g protein, 217g carbohydrate, 44g fiber, 1,838mg sodium. Make it 1,500 calories: Omit yogurt at P.M. snack and change dinner to 1 serving Tofu & Vegetable Scramble. Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to A.M. snack. Day 4 Breakfast (421 calories) 1 serving Egg, Tomato & Feta Breakfast Pita 1 cup sliced strawberries A.M. Snack (62 calories) 1 serving Cucumber Salmon Bites Lunch (541 calories) 1 serving Anti-Inflammatory Farro & White Bean Salad 1 clementine P.M. Snack (170 calories) 1 serving Cottage Cheese-Berry Bowl Dinner (470 calories) 1 serving Agrodolce Zucchini & Chicken Pasta Evening Snack (131 calories) 1 large pear Daily Totals: 1,796 calories, 60g fat, 90g protein, 236g carbohydrate, 32g fiber, 2,154mg sodium. Make it 1,500 calories: Omit strawberries at breakfast, change P.M. snack to 1 medium orange and omit evening snack. Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to evening snack. Day 5 Breakfast (430 calories) 1 serving High-Protein Cottage Cheese Bowl ½ cup blueberries A.M. Snack (131 calories) 1 large pear Lunch (506 calories) 1 serving Anti-Inflammatory Farro & White Bean Salad P.M. Snack (198 calories) 1 cup low-fat plain strained Greek-style yogurt ½ cup raspberries Dinner (540 calories) 1 serving Marry Me Chickpea Soup with Kale Daily Totals: 1,805 calories, 77g fat, 88g protein, 196g carbohydrate, 39g fiber, 2,229mg sodium. Make it 1,500 calories: Change A.M. snack to ½ cup sliced cucumber and omit yogurt at P.M. snack. Make it 2,000 calories: Add 3 Tbsp. chopped walnuts to P.M. snack and add 1 medium orange as an evening snack. Day 6 Breakfast (421 calories) 1 serving Egg, Tomato & Feta Breakfast Pita 1 cup sliced strawberries A.M. Snack (122 calories) 1 serving White Bean–Stuffed Mini Bell Peppers Lunch (574 calories) 1 serving Tuna Salad & Tomato Sandwich P.M. Snack (170 calories) 1 serving Cottage Cheese-Berry Bowl Dinner (398 calories) 1 serving Creamy Pesto Shrimp with Gnocchi & Peas Evening Snack (131 calories) 1 large pear Daily Totals: 1,817 calories, 73g fat, 93g protein, 205g carbohydrate, 31g fiber, 2,053mg sodium. Make it 1,500 calories: Omit strawberries at breakfast, change P.M. snack to 1 clementine and omit evening snack. Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 medium apple to lunch. Day 7 Breakfast (430 calories) 1 serving High-Protein Cottage Cheese Bowl ½ cup blueberries A.M. Snack (122 calories) 1 serving White Bean–Stuffed Mini Bell Peppers Lunch (574 calories) 1 serving Tuna Salad & Tomato Sandwich P.M. Snack (237 calories) ¾ cup low-fat plain strained Greek-style yogurt 1 cup blackberries 1 Tbsp. chia seeds Dinner (450 calories) 1 serving Skillet Bruschetta Chicken 1 serving Garlicky Green Beans Daily Totals: 1,814 calories, 99g fat, 117g protein, 115g carbohydrate, 30g fiber, 2,058mg sodium. Make it 1,500 calories: Omit blueberries at breakfast, change A.M. snack to 1 clementine and omit yogurt and chia seeds at P.M. snack. Make it 2,000 calories: Add 1 medium apple to lunch and add 2 Tbsp. chopped walnuts to P.M. Ahead Tips Make High-Protein Raspberry & Peanut Butter Overnight Oats to have for breakfast on Days 2 and 3. Prepare Anti-Inflammatory Farro & White Bean Salad to have for lunch on Days 2 through asked Questions Is it OK to mix and match meals if there is one I do not like? Yes! Meal plans are meant to be enjoyed, so feel free to mix and match meals if there's one you don't like, or browse some of our other Mediterranean diet recipes for additional inspiration. We aimed for 1,800 calories and a minimum of 80 grams of protein and 30 grams of fiber per day, though most days came in higher in protein and fiber than that. If you're closely monitoring calories or other nutrients and making a swap, you may want to choose a meal that has a similar nutrition profile or plan to adjust a snack or two. Can I eat the same breakfast or lunch every day? If you prefer to eat the same breakfast or lunch every day, go for it! The breakfasts have 421 to 448 calories, while the lunches span approximately 375 to 575 calories. While the breakfast ranges are fairly similar, the lunches are more variable. If you're closely monitoring calories, you may want to adjust a snack or two. Why is there not a modification for 1,200 calories? We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it's unsustainable for long-term health and well-being. What are the health benefits of fiber? Fiber is a type of indigestible carbohydrate found in foods like whole grains, legumes, fruits, vegetables and nuts. It's linked to many benefits, including improved digestion and more regular bowel movements, better cholesterol, weight loss and more stable blood sugar levels. Health Benefits of the Mediterranean Diet The Mediterranean diet is consistently named one of the healthiest diets by U.S. News & World Report. It emphasizes fish and seafood, nuts and other healthy fats, legumes, whole grains and plenty of fruits and vegetables while limiting refined grains and excess added sugars. It's praised for its flexible guidelines, which make it easier to follow long-term for most people. And, its nutrient-rich eating pattern has numerous health benefits, including improved heart and cognitive health and weight loss. Research links following the Mediterranean diet with a reduced risk of heart disease, type 2 diabetes, nonalcoholic fatty liver disease and even some cancers. Adherence to the Mediterranean diet is also linked to a reduced risk of developing obesity and gaining weight over time. Routinely following the Mediterranean diet may even extend the length and quality of your life. To follow the Mediterranean diet, prioritize healthy fats, seafood, fruits, vegetables, legumes and whole grains while limiting refined grains, added sugars and processed foods. Cooking more meals at home, eating seasonally and sharing meals with others whenever possible are also cornerstones of this healthy eating We Create Meal Plans Registered dietitians thoughtfully create EatingWell's meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see the original article on EATINGWELL
Yahoo
2 days ago
- Health
- Yahoo
All Vegetables Are Healthy—but These 5 Are Especially Good for Your Heart
Eating your veggies is high up on the list of living a happy, healthy life. But many folks specifically reach for vegetables as a way to protect their heart: 'Higher vegetable intakes are strongly and consistently linked to improved cardiovascular health and reduced risk of cardiovascular disease,' says registered dietitian Avery Zenker, RD, MAN. 'Vegetables contain essential vitamins, minerals, fiber, and thousands of bioactive phytochemicals that have increasing evidence for their role in supporting cardiovascular health.' If you're looking to load up on heart-healthy vegetables—and promoting your overall health as a result—look no further than this guide to the five healthiest vegetables for your heart. Dark, Leafy Greens Salad lovers, this one's for you. Dark, leafy greens are an excellent source of heart-boosting nutrients. 'A large systematic review found that green leafy vegetables had among the strongest associations with reduced incidence and mortality from CVD [cardiovascular disease], CHD [congenital heart disease], and stroke,' Zenker says. 'Leafy green vegetables contain vitamins, minerals, and polyphenols that have been shown to support heart health. Some examples of dark leafy greens include spinach, kale, Swiss chard, collards, beet greens, arugula, romaine lettuce, and more.' The opportunities are endless with this versatile food group; add your choice of leafy greens to salads, smoothies, and sandwiches. Carrots By now, you likely know the health-promoting benefits of carrots—they're good for your eyes, brain, and even your heart. 'Some research has found that people who ate more carrots and other orange vegetables had a lower risk of developing and dying from CVD,' Zenker says. 'Carrots contain a polyphenol called beta-carotene, which is a type of carotenoid that gives carrots their orange colour. Carotenoids have been associated with cardiovascular benefits, and have antioxidant properties that can reduce inflammation and oxidative stress, which are key contributors to cardiovascular complications.' Plus, you can enhance the flavor of carrots by roasting, glazing, air frying, or even simply dipping them in ranch. Tomatoes This red, juicy food might technically be considered a fruit, but it's still used as a culinary vegetable—and is incredibly good for your heart. 'Tomatoes contain lycopene, which is a polyphenol that can support heart health due to its antioxidant properties and potential to lower blood pressure, decrease cholesterol, and protect against atherosclerosis (the buildup of plaque in arteries),' Zenker says. Enjoy it in fun dishes like tomato toast, soup, or in pasta. Beets Beets are high in nitric oxide, a molecule that plays a vital role in blood flow and blood pressure regulations. 'Beets are a unique vegetable in that they contain a type of polyphenol called betalains, which give beets their bright color,' Zenker says.'Research suggests that betalains can help reduce inflammation, lower cholesterol and triglycerides, decrease blood pressure, reduce arterial stenosis, and help combat atherosclerosis.' These purple veggies can be prepared in a variety of ways, whether you enjoy them grilled or roasted. Edamame Boosting your heart health doesn't always need to be achieved through fully prepared meals—it can also be done via snacking! 'Edamame is essentially young soybeans, and although it's technically a legume, it's usually consumed like a vegetable,' Zenker says. 'Research consistently finds that legume and soy consumption has been positively correlated with improved cardiovascular health, including improved blood pressure and lower cholesterol.' Snack on these green beans throughout the day to help fuel energy, keep you satiated, and make your heart happy. Read the original article on Real Simple
Yahoo
3 days ago
- Health
- Yahoo
7-Day High Cholesterol Diet Plan, Created by a Dietitian
Reviewed by Dietitian Jessica Ball, M.S., RD If you've been told your cholesterol levels are too high, you're not alone. Nearly 25 million U.S. adults have high cholesterol. But the good news is that what you eat can have a major impact on your numbers. This 7-day meal plan is designed to support healthier cholesterol levels by focusing on high-fiber foods, such as legumes, vegetables, fruits and whole grains, along with sources of healthy fats like nuts, seeds, fatty fish and avocados. It also keeps saturated fats and refined carbohydrates to a minimum, creating a solid foundation for long-term heart health. With plenty of balanced meals and snacks, this plan makes it easy to get all the nutrients you need to take good care of your heart. Meal Plan at a Glance Smoothie/ Chia pudding Grain bowl/ Avocado toast Salmon rice bowl Overnight oats/ Chia pudding Bean salad/ Avocado toast Chicken parmesan casserole Overnight oats/ Apple & nut butter Bean salad/ Yogurt parfait Shrimp & orzo salad Overnight oats/ Apple & nut butter Bean salad/ Yogurt parfait Black bean tacos Overnight oats/ Apple & nut butter Bean salad/ Yogurt parfait Tuna & salad Egg grain bowls/ Apple & nut butter Fish tacos/ Yogurt parfait Penne with chicken & veggies Egg grain bowls/ Yogurt parfait Sandwich/ Salmon salad & cucumbers Bean orzo skillet Day 1 Breakfast (327 Calories) ● 1 serving Strawberry-Mango Chia Seed Smoothie Morning Snack (233 Calories) ● 1 serving Apple Cinnamon Chia Pudding Lunch (520 calories) ● 1 serving Kale & Chickpea Grain Bowls Afternoon Snack (230 Calories) ● 1 serving White Bean & Avocado Toast Dinner (481 Calories) ● 1 serving Salmon Rice Bowl Daily totals: 1,790 calories, 75 g fat, 63 g protein, 238 g carbohydrates, 53 g fiber, 1,903 mg sodium To make it 1,500 calories: Change serving size of morning snack to 3/4 serving of Apple Cinnamon Chia Pudding and omit afternoon snack. To make it 2,000 calories: Add 1 cup low-fat, plain strained (Greek-style) yogurt and ½ cup blueberries as an evening snack. Day 2 Breakfast (419 Calories) ● 1 serving High-Protein Peanut Butter, Banana & Blueberry Overnight Oats Morning Snack (233 Calories) ● 1 serving Apple Cinnamon Chia Pudding Lunch (506 calories) ● 1 serving Anti-Inflammatory Farro & White Bean Salad Afternoon Snack (219 Calories) ● 1 serving Copycat Dunkin' Avocado Toast Dinner (412 Calories) ● 1 serving Chicken Parmesan Casserole Daily totals: 1,789 calories, 80 g fat, 72 g protein, 218 g carbohydrates, 45 g fiber, 2,050 mg sodium To make it 1,500 calories: Change serving size of morning snack to 3/4 serving of Apple Cinnamon Chia Pudding and omit afternoon snack. To make it 2,000 calories: Add 1 cup low-fat, plain strained (Greek-style) yogurt and ½ cup blueberries as an evening snack. Day 3 Breakfast (419 Calories) ● 1 serving High-Protein Peanut Butter, Banana & Blueberry Overnight Oats Morning Snack (193 Calories) ● 1 medium apple ● 1 tablespoon almond butter Lunch (506 calories) ● 1 serving Anti-Inflammatory Farro & White Bean Salad Afternoon Snack (208 Calories) ● 1 cup low-fat strained (Greek-style) yogurt, plain ● ½ cup blueberries Dinner (467 Calories) ● 1 serving Lemon Shrimp & Orzo Salad Daily totals: 1,793 calories, 66 g fat, 95 g protein, 222 g carbohydrates, 36 g fiber, 1,485 mg sodium To make it 1,500 calories: Remove almond butter from morning snack and omit afternoon snack. To make it 2,000 calories: Add 1 serving Avocado Toast to as an evening snack. Day 4 Breakfast (419 Calories) ● 1 serving High-Protein Peanut Butter, Banana & Blueberry Overnight Oats Morning Snack (193 Calories) ● 1 medium apple ● 1 tablespoon almond butter Lunch (506 calories) ● 1 serving Anti-Inflammatory Farro & White Bean Salad Afternoon Snack (208 Calories) ● 1 cup low-fat strained (Greek-style) yogurt, plain ● ½ cup blueberries Dinner (477 Calories) ● 1 serving Sweet Potato-Black Bean Tacos Daily totals: 1,803 calories, 72 g fat, 75 g protein, 233 g carbohydrates, 43 g fiber, 1,448 mg sodium To make it 1,500 calories: Remove almond butter from morning snack and omit afternoon snack To make it 2,000 calories: Add 1 serving Avocado Toast to as an evening snack Day 5 Breakfast (419 Calories) ● 1 serving High-Protein Peanut Butter, Banana & Blueberry Overnight Oats Morning Snack (193 Calories) ● 1 medium apple ● 1 tablespoon almond butter Lunch (506 calories) ● 1 serving Anti-Inflammatory Farro & White Bean Salad Afternoon Snack (208 Calories) ● 1 cup low-fat strained (Greek-style) yogurt, plain ● ½ cup blueberries Dinner (459 Calories) ● 1 serving Seared Tuna with Bulgur & Chickpea Salad Daily totals: 1,785 calories, 66 g fat, 98 g protein, 215 g carbohydrates, 36 g fiber, 1,552 mg sodium To make it 1,500 calories: Remove almond butter from morning snack and omit afternoon snack. To make it 2,000 calories: Add 1 serving Avocado Toast to as an evening snack. Day 6 Breakfast (382 Calories) ● 1 serving Spinach & Fried Egg Grain Bowls ● 1 pear Morning Snack (193 Calories) ● 1 medium apple ● 1 tablespoon almond butter Lunch (496 calories) ● 1 serving Crispy Oven-Fried Fish Tacos Afternoon Snack (208 Calories) ● 1 cup low-fat strained (Greek-style) yogurt, plain ● ½ cup blueberries Dinner (514 Calories) ● 1 serving Chicken & Vegetable Penne with Parsley-Walnut Pesto Daily totals: 1,793 calories, 68 g fat, 101 g protein, 219 g carbohydrates, 45 g fiber, 1,461 mg sodium To make it 1,500 calories: Remove almond butter from morning snack and omit afternoon snack. To make it 2,000 calories: Add 3 servings Savory Date & Pistachio Bites as an evening snack. Day 7 Breakfast (382 Calories) ● 1 serving Spinach & Fried Egg Grain Bowls ● 1 pear Morning Snack (259 Calories) ● 1 cup low-fat strained (Greek-style) yogurt, plain ● ½ cup blueberries ● 1 tablespoon chia seeds Lunch (429 calories) ● 1 serving No-Chicken Salad Sandwich Afternoon Snack (262 Calories) ● 1 serving Salmon Salad ● ½ cup cucumbers, sliced Dinner (458 Calories) ● 1 serving One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta Daily totals: 1,790 calories, 44 g fat, 93 g protein, 223 g carbohydrates, 44 g fiber, 2,065 mg sodium To make it 1,500 calories: Remove blueberries from morning snack and omit afternoon snack. To make it 2,000 calories: Add 3 servings Savory Date & Pistachio Bites as an evening snack. Frequently asked Questions Is it OK to mix and match meals if there's one I don't like? Yes! This meal plan is meant to serve as inspiration. It doesn't need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you're making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious Recipes for Healthy Cholesterol. Can I eat the same breakfast or lunch every day? Definitely, it's fine to eat the same breakfast or lunch every day. The breakfasts range from 300 to 400 calories while the lunches span 400 to 550 calories. These ranges are fairly close, though if you're closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two. Why is there not a 1,200 calorie modification? We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it's unsustainable for long-term health and well-being. Other Tips for Lowering Cholesterol In addition to eating more fiber and limiting saturated fat, here are a few more tips to help lower your cholesterol levels: Get moving: According to the American Heart Association (AMA), sitting for most of the day can lower your HDL cholesterol, which is the 'good' cholesterol that helps to mop up excess 'bad' LDL cholesterol from your arteries. To prevent this, the AMA recommends getting at least 150 minutes of moderate-intensity aerobic exercise each week. Try going on a bike ride, taking a quick swim or going for a brisk walk between meals. Get enough sleep: Aim for seven to nine hours of good quality sleep each night to keep your cholesterol levels in check. By doing so, you are more likely to see improvements in both your LDL and total cholesterol levels. Find ways to manage stress: Stress doesn't just take a toll on your mental health; it also impacts your physical health—including your cholesterol levels. Studies show that, along with increasing LDL cholesterol, prolonged stress can lower HDL cholesterol levels. Incorporate relaxation techniques like deep breathing, meditation, spending time in nature, engaging with community and pursuing hobbies you love. Quit smoking: Smoking lowers your levels of HDL cholesterol. So, quitting smoking helps give your HDL cholesterol a much-needed boost, making it easier for your body to clear out harmful cholesterol buildup in your arteries. Read the original article on EATINGWELL
Yahoo
3 days ago
- Health
- Yahoo
The #1 Dairy Product for Better Blood Sugar, According to Dietitians
Reviewed by Dietitian Jessica Ball, M.S., RD If you're looking to manage your blood sugar, what you put on your plate truly matters. Stabilizing blood sugar levels isn't just about avoiding energy spikes or crashes; it's at the heart of supporting your long-term health, mood and even concentration throughout the day. The decisions you make in the kitchen can have a real impact on your body's ability to keep your blood sugar in check. Generally, dairy is a great addition to a diet focused on supporting healthy blood sugars. But with so many options in the dairy aisle, choosing the right one can feel overwhelming. Is milk the best bet? Should you go for cheese? Or is there a clear standout? To settle the debate, we reached out to leading dietitians for their expert advice. Their answer was clear: yogurt is the #1 dairy product they recommend for better blood sugar. Curious why yogurt gets their vote? Read on to discover what makes it their top pick. Why We Love Yogurt for Better Blood Sugar Packed with Gut-Healthy Probiotics Yogurt is one of the best dietary sources of probiotics, which are live, beneficial bacteria that support gut health. But what does gut health have to do with blood sugar? A lot, as it turns out. Research suggests that a healthy gut microbiome may help regulate blood sugar by improving insulin sensitivity and reducing inflammation. Probiotics (like those found in yogurt) can promote a diverse and balanced gut microbiota, which plays a role in how your body processes and absorbs nutrients. Look for labels that mention "live and active cultures" to ensure you're getting a good dose of these beneficial bacteria in every serving. Toby Amidor, M.S., RD, CDN, FAND, notes that "consistent, beneficial associations were observed between fermented dairy foods and reduced risk of breast and colorectal cancer, type 2 diabetes, CVD and improved weight maintenance, bone and gut health." Rich in Protein for Better Satiety Protein is a macronutrient that plays a role in blood sugar control. It slows the digestion of carbohydrates, resulting in a more gradual release of glucose into the bloodstream. Data has shown that high-protein diets can be beneficial for managing blood sugar. Yogurt, particularly Greek yogurt, is an excellent source of high-quality protein. For example, a single serving of plain Greek yogurt can contain anywhere from 15 to 20 grams of protein. "Yogurt is great for blood sugar because it covers all the bases of helping prevent blood sugar spikes," shares Amanda Sauceda, M.S., RD. She highlights that yogurt is not only a great source of protein, but also "pairs well with fiber-rich foods like fruits and vegetables." This means that combinations like breakfast yogurt parfaits and savory yogurt-based dips are both tasty and beneficial for steady blood sugar. A Versatile Base for Balanced Meals Yogurt's versatility makes it easy to incorporate into a blood sugar–friendly diet. Whether you're adding it to smoothies, using it as a base for savory dips or topping it with fresh berries and nuts, yogurt can be adapted to suit your taste preferences and nutritional needs. Adding fruit with a low glycemic index (like berries or apples) along with healthy fats like chia seeds or nut butter can turn a plain bowl of yogurt into a balanced meal or snack. This combination of carbs, protein and healthy fats is ideal for keeping blood sugar levels steady. Helps Regulate Appetite One challenge in managing blood sugar is avoiding high-added-sugar snacks that may cause blood sugar spikes and crashes. Thanks to yogurt's high protein content and ability to promote satiety, this food may help curb your desire for a midday or late-night sweet bite. Amidor cites research showing that eating yogurt was linked to a lower risk of type 2 diabetes. She adds that, in one study, "eating just 80 grams of yogurt every day was linked with a 14% lower risk for type 2 diabetes." When it comes to the yogurt you choose, there are some tips to consider for better blood sugar management. "Choose plain, unsweetened yogurt without added sugar and feel free to top your yogurt with berries and walnuts, for a boost of natural sweetness, fiber and healthy fat," advised Lisa Young, Ph.D., RD. You can also add a dash of cinnamon or splash of vanilla to make the base even more flavorful. Other Tips for Healthy Blood Sugar While yogurt is an excellent addition to your diet, it's not the only strategy for maintaining healthy blood sugar levels. Consider these additional tips to support your overall health: Eat balanced meals: Combine complex carbohydrates, lean protein and healthy fats at every meal to slow glucose absorption and prevent blood sugar spikes. Choose whole grains: Opt for whole grains like quinoa, brown rice or oats instead of refined grains to provide lasting energy and stabilize blood sugar. Stay hydrated: Drinking enough water supports healthy kidney function, which helps flush excess sugar from your bloodstream. Exercise regularly: Physical activity can improve insulin sensitivity, making it easier for your body to transport glucose into cells for energy. Manage stress: Chronic stress can elevate cortisol levels, which may interfere with blood sugar regulation. Practices like meditation or yoga can help reduce stress and balance your hormones. Our Expert Take Yogurt stands out as the #1 dairy product for better blood sugar management, thanks to its low glycemic index, gut-healthy probiotics, high protein content and abundant calcium and vitamin D. In fact, the science supporting yogurt's benefits is stronger than ever. In March 2024, the FDA announced a new qualified health claim recognizing the association between yogurt consumption and a reduced risk of type 2 diabetes. This claim is based on an extensive review of research, highlighting yogurt's unique role in supporting better blood sugar outcomes. That said, it's important to remember that no single food, no matter how healthy, is a magic bullet. Blood sugar management requires a holistic approach, including a balanced diet, regular exercise and stress management. When choosing yogurt, opt for a variety with no added sugar and pair it with whole, nutrient-dense foods like fruits, vegetables and nuts for the best results. Together, these choices can set you on the path to improved health and well-being. Read the original article on EATINGWELL
