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9 hours ago
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The 8 Best Pantry Staples for Better Blood Sugar, According to Dietitians
Reviewed by Dietitian Karen Ansel, M.S., RDNKey Points A well-stocked pantry makes preparing nutritious, blood sugar–friendly meals easier. Dietitians suggest filling your pantry with foods rich in fiber, healthy fats and protein. Blood sugar–balancing nuts, oats, sorghum and canned fish and beans are top any dietitian and they'll tell you that the secret to creating nutritious, healthy meals is a well-stocked pantry. But when you're living with diabetes, filling your pantry with the right foods has an added advantage: better blood sugar management. Of course, there are lots of healthy pantry staples to choose from. To find the best ones, we asked dietitians to share their go-to pantry essentials for quick, delicious, blood sugar–friendly meals. Here are their top picks. 1. Chia Seeds If you love chia pudding, we have happy news for you. Those little seeds are great for managing your blood sugar. Just 1 ounce of chia seeds provides an impressive 10 grams of blood sugar–leveling fiber. What makes the fiber in chia seeds so special? When you toss chia seeds in, say, some chia pudding or overnight oats, their fiber soaks up the liquid from the recipe's almond or soy milk and forms a slick gel. 'Sticky chia seed gel glides through the digestive tract, helping to slow the release of blood sugar into the bloodstream,' says Sheri Gaw, RDN, CDCES. 2. Canned Fish Canned fish aren't just budget-friendly and convenient. They're also a handy addition to blood sugar–balancing meals. Canned tuna, salmon, mackerel and sardines are all good sources of the long-chain omega-3 fatty acids DHA and EPA. Research has found that these beneficial fats may improve blood sugar control and heart health and reduce inflammation. Since having diabetes increases the risk of developing heart disease, keeping a few cans of fatty fish in your pantry is a double win for your health (the American Diabetes Association recommends eating fatty fish at least twice weekly). If all that weren't enough, canned fish are also a convenient source of protein, another nutrient that helps balance blood sugar. 3. Almond Flour Just because you're living with diabetes doesn't mean you can't enjoy a slice of home-baked cake or a warm batch of muffins. If you love baking but don't love all the carbs that come along with it, give almond flour a try. This nutty flour can help cut carbs while pumping up blood sugar–stabilizing fiber and protein, says Megan Warnke, RDN, CDCES. Swap it in for all or part of the white or whole-wheat flour you'd usually use in muffins, pancakes, quiche crust or for breading chicken, she says. 4. Canned Legumes Canned legumes, like beans, chickpeas and lentils, are one of the few foods that give you a healthy dose of blood sugar–regulating protein and fiber. That may be why a systematic review study linked frequent legume consumption to lower fasting blood glucose and A1C in people with diabetes. Plus, legumes contain almost no saturated fat and are cholesterol-free, making them a boon for heart health, too. While all legumes are an excellent choice, Vandana Sheth, RDN, CDCES, FAND, is particularly fond of lentils because they're so versatile. 'You can enjoy them in a variety of ways, including dips, soups, salads or wraps,' she says. 5. Cinnamon Don't overlook the spices in your pantry. They're filled with antioxidants, especially cinnamon. 'Cinnamon is an antioxidant-rich, naturally sweet, yet sugarless pantry staple that may help lower blood sugar levels,' says Gaw. Some studies have even shown that cinnamon supplements may lower fasting blood glucose and A1C. However, it's important to note that the amount of cinnamon used in these studies is far more than you'd typically eat. So, think of the cinnamon you add to your food as a little bonus. 6. Nuts Stocking your pantry with a variety of unsalted nuts means you'll always have healthy, low-carb snacks within reach. Just one small handful of nuts provides everything from plant-based protein and fiber to heart-friendly fats, plus a variety of essential vitamins and minerals. All of these work together to support healthier blood glucose. Nuts are so beneficial for blood sugar management that research has found that people who regularly eat nuts may be less likely to develop type 2 diabetes. One reason may be their duo of fiber and protein, which slows down glucose absorption, promoting more stable blood sugar levels. In addition, nuts' healthy fats may also keep your heart health in check. While all nuts can be helpful, the research on walnuts and diabetes is particularly encouraging. For example, one study found that walnut eaters tended to have lower fasting glucose, triglycerides and blood pressure. 7. Oats Whole grains are rich in fiber, which slows carbohydrate digestion and absorption. However, if you want a whole grain that's been shown to help manage blood sugar and keep your heart healthy, oats check both boxes. Oats are rich in a unique fiber called beta-glucan that helps whisk cholesterol out of your body. In addition to protecting against heart disease and stroke, research has shown a link between frequent oat consumption and lower odds of developing type 2 diabetes. 8. Sorghum Looking to expand your whole-grain rotation? Give sorghum a try. 'Sorghum is a natural source of fiber, a key nutrient that research shows can contribute to a healthy body weight and weight management,' says Lauren Manaker, M.S., RDN, LDN. That's not all. Sorghum is higher in slowly digested resistant starch than other whole grains, so it's less likely to spike your blood sugar. It's also gluten-free, which can be a big bonus for people living with both type 1 diabetes and celiac disease (these conditions often travel together). So, give sorghum a try! While you can always enjoy it as a side dish on its own, Manaker also recommends popping it, like popcorn, for a crunchy, satisfying snack or experimenting with ground sorghum flour in baked goods. Tips to Select Diabetes-Friendly Pantry Staples When you're food shopping, these dietitian-approved tips can help you choose even more pantry staples to help manage blood sugar. Keep Fiber in Mind: Fiber is your friend for keeping blood glucose on an even keel. 'Always take a peek at the fiber content on your nutrition labels,' says Warnke. Whether that's cereal, flour, rice, bread or pasta, comparing labels and brands can help you make the best choice. Beware of Added Sugars: You probably already know that soda, sweet tea, cookies and candy are loaded with added sugars. Added sugars can also hang out in less-obvious foods, like cereal, bread and pasta sauce. While you're scanning the nutrition label for fiber, check out added sugars. Choose Heart-Healthy Fats: Most of us eat too much saturated fat, yet not enough heart-healthy unsaturated fats. You can balance out the saturated fat in your meals by choosing foods rich in unsaturated fats, like nuts, seeds and olive oil, more often, says Gaw. Don't Overlook Canned Produce: Canned fruits and veggies can be packed with nutrition. Since they're pre-prepped, there's no peeling, slicing or dicing, so they're also huge time-savers. You just need to be a little savvy when choosing which ones to buy. 'Canned fruits and veggies are the most diabetes-friendly when they are packed in juice instead of syrup or contain no added salt,' says Gaw. Our Expert Take Creating blood sugar–friendly meals doesn't have to be time-consuming or overwhelming. The key to making nutritious meals come together quickly and easily is stocking your pantry with the right staples. For better blood sugar, dietitians recommend reaching for nuts, chia seeds, oats, sorghum, almond flour, cinnamon and canned fish and legumes. They're convenient, tasty and rich in blood sugar–stabilizing fiber, protein and healthy fats. So, add them to your shopping list today. Next time dinner rolls around, you'll be so glad you did! Read the original article on EATINGWELL
Yahoo
2 days ago
- Health
- Yahoo
4 Anti-Inflammatory Proteins for Weight Loss, According to Dietitians
Reviewed by Dietitian Jessica Ball, M.S., RDKey Points Anti-inflammatory proteins like fish, legumes and soy support healthy metabolism. Lean meats and fermented soy boost gut health, regulate blood sugar and aid in sustainable weight loss. Balanced meals, sleep, exercise and stress control are key for long-term weight plays a key role in reducing inflammation and supporting metabolic health—two factors that can make weight loss more achievable and sustainable. While no single food guarantees weight loss, some high-protein options offer added benefits that support overall well-being. "Choosing anti-inflammatory proteins helps to lower chronic inflammation that drives insulin resistance," says Kaitlin Hippley, RDN, LD, CDCES. "When insulin resistance is high, blood sugars rise, fat storage is activated and losing weight can become more challenging." "There's really no such thing as a 'weight loss protein,'" adds Marissa Beck, M.S., RDN. "The real health benefit comes from choosing a variety of protein sources that support overall health by lowering inflammation, improving cholesterol and stabilizing blood sugar." Read on for a closer look at the anti-inflammatory protein foods that dietitians recommend most, and why they're worth adding to your plate. 1. Fatty Fish Fatty fish are top-tier when it comes to anti-inflammatory protein sources. Rich in omega-3 fatty acids like EPA and DHA, these fish support heart and brain health—plus, they help reduce inflammation. "Salmon is my number one favorite and highest recommended protein source when following an anti-inflammatory diet because of its high levels of omega-3 fats and micronutrients," says Lindsay Fencl, RDN. These healthy fats can also lower blood pressure, reduce triglycerides and support healthy cholesterol levels—things that are often disrupted in people with insulin resistance. Beck says that the omega-3s found in fatty fish "have well-documented anti-inflammatory benefits" and are a valuable part of a balanced, healthy diet. Including fish like salmon, mackerel or sardines in a few meals a week aligns with the Mediterranean diet recommendations, which have been shown to reduce the risk of chronic disease and improve metabolic health. 2. Legumes Legumes—such as beans and lentils—are rich in fiber, plant-based protein and antioxidants that support gut health and reduce inflammation. "Thanks to fiber and polyphenols, beans and lentils earn their title of powerhouse plant proteins," says Hippley. "They naturally lower inflammation and support sustainable weight loss by improving gut health and fighting oxidative stress." Emerging research also suggests that legumes may help the body produce more of its own appetite-regulating hormones, such as glucagon-like peptide 1 (GLP-1), which helps regulate blood sugar levels and increases feelings of fullness and satisfaction. This is thanks to its protein and calcium content, which may have a synergistic effect that promotes increased GLP-1 production after eating. 3. Lean Meats Lean meats—like chicken, turkey, venison and bison—are protein-rich and lower in saturated fat, making them an ideal option for those seeking to reduce inflammation and lose weight. "These lean animal-based proteins all offer different micronutrients that play a role in managing inflammation," says Beck. "Wild game meat, such as venison, elk and bison, tends to be leaner, richer in iron and raised without additives common in conventionally farmed meats," says Fencl. These meats offer several anti-inflammatory nutrients, including zinc and selenium, which support immune regulation and help neutralize oxidative stress. 4. Tofu & Tempeh Fermented soy-based proteins, including tofu and tempeh, are rich in complete protein and isoflavones—compounds with anti-inflammatory and antioxidant effects. "These plant proteins come packaged with fiber and phytochemicals that support gut and heart health," Beck tells EatingWell. These benefits are particularly valuable for reducing markers of inflammation and supporting insulin sensitivity, which can make weight regulation more manageable. Fermented soy products like tempeh may also support gut health by promoting the growth of beneficial bacteria and reducing digestive inflammation, especially when paired with a fiber-rich diet. Recent research suggests that the health of the gut microbiome may have a significant impact on metabolism and body weight. Other Tips for Healthy Weight Loss While eating protein can support metabolism, reduce inflammation and promote weight loss, it's only one piece of the puzzle. "What often gets missed in typical weight loss advice is that it's not just one food or one nutrient that determines our health status," Beck explains. "Eating habits and other behaviors matter just as much, if not more." Here are some things you can do to support healthy weight loss: Eat regularly throughout the day. "Eating regular meals and snacks can help regulate blood sugar and prevent an evening binge or emotional eating cycle that many people struggle with," says Beck. Eating consistently also supports stable energy levels and helps reduce cravings. Include a variety of whole, nutrient-dense foods. "Research consistently shows that dietary diversity promotes a healthy gut microbiome, supports disease prevention and enhances weight management," says Fencl. Include fruits, vegetables, whole grains, lean proteins and healthy fats as part of your routine. Prioritize sleep. "Sleep deprivation has been shown to increase inflammatory molecules like cytokines and C-reactive protein," says Fencl. Aim for 7 to 9 hours of sleep per night. Move your body regularly. Regular physical activity can improve insulin sensitivity, reduce inflammation and improve mood. Even low-impact movement—like walking and stretching—can help regulate appetite and support sustainable weight loss. Try to engage in at least 150 minutes of moderate-intensity activity per week. Manage stress. "Managing stress can lower inflammation, control cravings and stabilize blood sugars, making weight loss more achievable," says Hippley. Try deep breathing, meditation or yoga. Our Expert Take There's no such thing as a magic protein for weight loss, but incorporating a variety of nutrient-dense protein sources into your eating pattern can reduce inflammation and support weight loss. When paired with other healthy habits—like eating a balanced diet, regular exercise, adequate sleep and stress management—you can support long-term health and sustainable results. Read the original article on EATINGWELL
Yahoo
3 days ago
- Health
- Yahoo
Eating More of This Vegetable Might Be the Easiest Way To Lower Hypertension
Eating More of This Vegetable Might Be the Easiest Way To Lower Hypertension originally appeared on Parade. When you think of cardiovascular health issues, your mind may drift to hospitals, life-saving visits to the emergency room and medications. Hospitals and medications can save lives and help people manage their heart health. However, other habits can also play a significant role in supporting your overall health, including lowering blood want people to understand that small, healthy choices add up. A recent American Heart Association report found that cardiovascular disease remains the top killer of U.S. adults. However, the organization highlighted the increase in people living with hypertension as a reason for this dubious distinction. Diet is one risk factor for high blood pressure—and heart disease in general—that people have control over. "Maintaining a healthy diet can go a long way towards helping to control your blood pressure," says Dr. Cheng-Han Chen, MD, a board-certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical does a blood pressure-friendly diet look like? Cardiologists and dietitians agree that it often includes one vegetable that can help people lower hypertension. They share the vegetable, ways to enjoy it and alternatives. 🩺 💊 Eating More of This Vegetable Can Help You Lower Blood Pressure, Cardiologists and RDs Agree Want to lower hypertension ASAP? Fill your cart with spinach during your next trip to the grocery store. "Spinach can help to lower blood pressure through a few different mechanisms," Dr. Chen says. "The relatively high nitrate content in spinach can increase nitric oxide levels in the body, relaxing your blood vessels."Also? Move over, bananas. Spinach is also a rich source of potassium, which matters for heart health. "Potassium is a mineral that helps balance sodium levels in the body by helping relax blood vessel walls," explains , a registered dietitian with Top Nutrition Coaching. "This can help ease pressure on the cardiovascular system."A 2023 Nutrients study suggested that eating leafy green vegetables, including spinach, may help people lower their blood pressure. Importantly, spinach isn't the only leafy green vegetable in the produce aisle, nor is it such a superfood that eating it will guarantee that your blood pressure lowers and stays in a healthy range. One cardiology dietitian stresses that no food belongs on that kind of lofty pedestal. "No single food can improve blood pressure on its own," reports Michelle Routhenstein, MS, RD, CDCES, CDN, a cardiology dietitian and owner of "Instead, considering your overall dietary pattern, and the foods and pairings you include, is essential for supporting blood pressure and heart health."However, Routhenstein agrees with Dr. Chen and Garcia-Benson—the nitrate and potassium content in spinach provides a double whammy that makes it an excellent choice for people aiming to keep their blood pressure in How Much Spinach Do You Need To Eat To Lower Blood Pressure? There isn't a specific dosage of spinach to eat if you want to lower blood pressure, explains Dr. Nishant Kalra, MD, an interventional cardiologist and regional chief medical officer at VitalSolution, an Ingenovis Health company. However, Dr. Kalra points to data suggesting that consuming about 350 to 400 milligrams of nitrate can benefit the heart."This aligns with the DASH diet, which recommends at least four servings of vegetables per day," Dr. Kalra explains. If adding milligrams of nitrates sounds too stressful, Routhenstein has a way to simplify your spinach intake. "Consuming about one to two cups of raw spinach or a half or full cup of cooked spinach four to five times a week can help you reap these benefits," she loves working spinach into soups, sandwiches and salads with tomatoes. Garcia-Benson enjoys spinach: Tossed into burrito bowls Sautéed with eggs, mushrooms and other veggies in the morning Blended into smoothies ("You won't taste it!" she reveals.) Related: Alternatives to Spinach That Can Lower Blood Pressure If hiding spinach in your smoothie doesn't sound appetizing, rest assured, there are other ways to get your fix of heart-healthy veggies. In the leafy-green family, Garcia-Benson reports that: Kale is nutrient-dense and easy to use, cooked or raw Swiss chard is packed with potassium and magnesium Arugula is mild and nitrate-rich like spinach "It's not just about spinach—getting vegetables in daily, ideally with most meals, is supportive of healthy blood pressure levels," Garcia-Benson says. "If you want to use spinach every day, go for it. However, rotating your greens week to week can help reduce food waste and keep things interesting."Speaking of which, variety is more than the spice of life. Eating an array of colorful foods (AKA the rainbow) is also vital to ensuring that you're getting the vitamins and minerals your heart needs to thrive. She also recommends: Beets, which are also high in nitrates, can help relax blood vessels and boost circulation Sweet potatoes are rich in potassium, fiber and magnesium, balancing fluids and sodium Avocados, which are packed with potassium, magnesium and heart-health fats that assist with blood pressure regulation Strawberries and blueberries that are loaded with antioxidants, reducing inflammation and supporting blood pressure function Bananas—OK, maybe don't move over just yet. "These are one of the most potassium-rich fruits, supporting sodium regulation and healthy hearts," Garcia-Benson says. Garcia-Benson isn't a fan of "eat this, not that" advice, even when it comes to blood pressure. "Rather than focusing on restriction, I encourage people to prioritize adding nutrient-dense foods to their plate," she says. "That naturally pushes out some of the higher-sodium, added-sugar, or high-saturated-fat foods without being overly rigid. Still, she concedes it's important to be mindful of a few components when choosing meals, including limiting: Highly processed foods Fried foods Sugary drinks and sweets Cured meats and snack foods that can add sneaky high amounts of salt Related: Other Tips To Support Blood Pressure Diet is a critical way to lower blood pressure and prevent hypertension. However, cardiologists recommend taking a holistic approach. Dr. Chen suggests: Engaging in regular physical activity Maintaining a healthy weight Avoiding alcohol and tobacco Getting enough quality sleep Managing stress That advice might sound simple, but managing blood pressure can feel complicated. Remember, support is available. "If you're concerned about high blood a primary care provider or cardiologist for evaluation and management," shares Dr. Kalra. A registered dietitian can also help you craft a heart-healthy diet—including dishing out delicious ways to enjoy spinach and other vegetables. Up Next:Sources: Heart and Stroke Statistics. American Heart Association. Dr. Cheng-Han Chen, MD, a board-certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center Kathleen Garcia-Benson, RDN, a registered dietitian with Top Nutrition Coaching Vitamins and Minerals for Blood Pressure Reduction in the General, Normotensive Population: A Systematic Review and Meta-Analysis of Six Supplements. Nutrients. Michelle Routhenstein, MS, RD, CDCES, CDN, a cardiology dietitian and owner of Dr. Nishant Kalra, MD, an interventional cardiologist and regional chief medical officer at VitalSolution, an Ingenovis Health company Increasing Nitrate-Rich Vegetable Intake Lowers Ambulatory Blood Pressure in (pre)Hypertensive Middle-Aged and Older Adults: A 12-Wk Randomized Controlled Trial. The Journal of Nutrition. Eating More of This Vegetable Might Be the Easiest Way To Lower Hypertension first appeared on Parade on Jul 26, 2025 This story was originally reported by Parade on Jul 26, 2025, where it first appeared. Solve the daily Crossword
Yahoo
4 days ago
- Health
- Yahoo
Eating More of This Vegetable Might Be the Easiest Way To Lower Hypertension
Eating More of This Vegetable Might Be the Easiest Way To Lower Hypertension originally appeared on Parade. When you think of cardiovascular health issues, your mind may drift to hospitals, life-saving visits to the emergency room and medications. Hospitals and medications can save lives and help people manage their heart health. However, other habits can also play a significant role in supporting your overall health, including lowering blood want people to understand that small, healthy choices add up. A recent American Heart Association report found that cardiovascular disease remains the top killer of U.S. adults. However, the organization highlighted the increase in people living with hypertension as a reason for this dubious distinction. Diet is one risk factor for high blood pressure—and heart disease in general—that people have control over. "Maintaining a healthy diet can go a long way towards helping to control your blood pressure," says Dr. Cheng-Han Chen, MD, a board-certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical does a blood pressure-friendly diet look like? Cardiologists and dietitians agree that it often includes one vegetable that can help people lower hypertension. They share the vegetable, ways to enjoy it and alternatives. 🩺 💊 Eating More of This Vegetable Can Help You Lower Blood Pressure, Cardiologists and RDs Agree Want to lower hypertension ASAP? Fill your cart with spinach during your next trip to the grocery store. "Spinach can help to lower blood pressure through a few different mechanisms," Dr. Chen says. "The relatively high nitrate content in spinach can increase nitric oxide levels in the body, relaxing your blood vessels."Also? Move over, bananas. Spinach is also a rich source of potassium, which matters for heart health. "Potassium is a mineral that helps balance sodium levels in the body by helping relax blood vessel walls," explains , a registered dietitian with Top Nutrition Coaching. "This can help ease pressure on the cardiovascular system."A 2023 Nutrients study suggested that eating leafy green vegetables, including spinach, may help people lower their blood pressure. Importantly, spinach isn't the only leafy green vegetable in the produce aisle, nor is it such a superfood that eating it will guarantee that your blood pressure lowers and stays in a healthy range. One cardiology dietitian stresses that no food belongs on that kind of lofty pedestal. "No single food can improve blood pressure on its own," reports Michelle Routhenstein, MS, RD, CDCES, CDN, a cardiology dietitian and owner of "Instead, considering your overall dietary pattern, and the foods and pairings you include, is essential for supporting blood pressure and heart health."However, Routhenstein agrees with Dr. Chen and Garcia-Benson—the nitrate and potassium content in spinach provides a double whammy that makes it an excellent choice for people aiming to keep their blood pressure in How Much Spinach Do You Need To Eat To Lower Blood Pressure? There isn't a specific dosage of spinach to eat if you want to lower blood pressure, explains Dr. Nishant Kalra, MD, an interventional cardiologist and regional chief medical officer at VitalSolution, an Ingenovis Health company. However, Dr. Kalra points to data suggesting that consuming about 350 to 400 milligrams of nitrate can benefit the heart."This aligns with the DASH diet, which recommends at least four servings of vegetables per day," Dr. Kalra explains. If adding milligrams of nitrates sounds too stressful, Routhenstein has a way to simplify your spinach intake. "Consuming about one to two cups of raw spinach or a half or full cup of cooked spinach four to five times a week can help you reap these benefits," she loves working spinach into soups, sandwiches and salads with tomatoes. Garcia-Benson enjoys spinach: Tossed into burrito bowls Sautéed with eggs, mushrooms and other veggies in the morning Blended into smoothies ("You won't taste it!" she reveals.) Related: Alternatives to Spinach That Can Lower Blood Pressure If hiding spinach in your smoothie doesn't sound appetizing, rest assured, there are other ways to get your fix of heart-healthy veggies. In the leafy-green family, Garcia-Benson reports that: Kale is nutrient-dense and easy to use, cooked or raw Swiss chard is packed with potassium and magnesium Arugula is mild and nitrate-rich like spinach "It's not just about spinach—getting vegetables in daily, ideally with most meals, is supportive of healthy blood pressure levels," Garcia-Benson says. "If you want to use spinach every day, go for it. However, rotating your greens week to week can help reduce food waste and keep things interesting."Speaking of which, variety is more than the spice of life. Eating an array of colorful foods (AKA the rainbow) is also vital to ensuring that you're getting the vitamins and minerals your heart needs to thrive. She also recommends: Beets, which are also high in nitrates, can help relax blood vessels and boost circulation Sweet potatoes are rich in potassium, fiber and magnesium, balancing fluids and sodium Avocados, which are packed with potassium, magnesium and heart-health fats that assist with blood pressure regulation Strawberries and blueberries that are loaded with antioxidants, reducing inflammation and supporting blood pressure function Bananas—OK, maybe don't move over just yet. "These are one of the most potassium-rich fruits, supporting sodium regulation and healthy hearts," Garcia-Benson says. Garcia-Benson isn't a fan of "eat this, not that" advice, even when it comes to blood pressure. "Rather than focusing on restriction, I encourage people to prioritize adding nutrient-dense foods to their plate," she says. "That naturally pushes out some of the higher-sodium, added-sugar, or high-saturated-fat foods without being overly rigid. Still, she concedes it's important to be mindful of a few components when choosing meals, including limiting: Highly processed foods Fried foods Sugary drinks and sweets Cured meats and snack foods that can add sneaky high amounts of salt Related: Other Tips To Support Blood Pressure Diet is a critical way to lower blood pressure and prevent hypertension. However, cardiologists recommend taking a holistic approach. Dr. Chen suggests: Engaging in regular physical activity Maintaining a healthy weight Avoiding alcohol and tobacco Getting enough quality sleep Managing stress That advice might sound simple, but managing blood pressure can feel complicated. Remember, support is available. "If you're concerned about high blood a primary care provider or cardiologist for evaluation and management," shares Dr. Kalra. A registered dietitian can also help you craft a heart-healthy diet—including dishing out delicious ways to enjoy spinach and other vegetables. Up Next:Sources: Heart and Stroke Statistics. American Heart Association. Dr. Cheng-Han Chen, MD, a board-certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center Kathleen Garcia-Benson, RDN, a registered dietitian with Top Nutrition Coaching Vitamins and Minerals for Blood Pressure Reduction in the General, Normotensive Population: A Systematic Review and Meta-Analysis of Six Supplements. Nutrients. Michelle Routhenstein, MS, RD, CDCES, CDN, a cardiology dietitian and owner of Dr. Nishant Kalra, MD, an interventional cardiologist and regional chief medical officer at VitalSolution, an Ingenovis Health company Increasing Nitrate-Rich Vegetable Intake Lowers Ambulatory Blood Pressure in (pre)Hypertensive Middle-Aged and Older Adults: A 12-Wk Randomized Controlled Trial. The Journal of Nutrition. Eating More of This Vegetable Might Be the Easiest Way To Lower Hypertension first appeared on Parade on Jul 26, 2025 This story was originally reported by Parade on Jul 26, 2025, where it first appeared.
Yahoo
23-07-2025
- Health
- Yahoo
4 Supplements You Should Consider Taking Once You Turn 40, According to Dietitians
Turning 40 is a powerful milestone—it's a time to set new goals, reflect on your health journey and take proactive steps to support your body for the years ahead. While a balanced diet should always be the foundation, supplements can sometimes play a helpful role in filling nutritional gaps as needs evolve with age. In this article, we explore four key supplements dietitians recommend to support healthy aging for adults in their 40s and beyond, along with practical tips to boost your overall well-being. 1. Vitamin D Vitamin D plays an important role in bone health, immune function and muscle support, making it especially important as we age. Unfortunately, low vitamin D levels are quite common, including in middle-aged women. According to Holly Larson, M.S., RD, an Ohio-based registered dietitian specializing in women's health, 'If you're a woman over 40, your decreasing estrogen levels make it harder for your body to absorb vitamin D. I recommend testing your blood levels of vitamin D annually and supplementing enough to stay in the ideal range.' Current guidelines suggest that consuming about 400 to 800 International Units, or 10 to 20 micrograms, of vitamin D should meet the needs of 97% to 98% of all healthy people. Individual needs may vary, so it's best to speak with your health care provider to determine the ideal range for you. 2. Calcium Calcium is essential for maintaining strong bones and teeth, and its importance grows with age—especially for women, who face a higher risk of bone loss after menopause. While dairy products, leafy greens and fortified foods are good sources of calcium, it can still be challenging to meet your needs through diet alone. 'When dietary intake is inadequate, calcium supplements can help maintain skeletal strength and reduce fracture risk,' says Drew Hemler, RD, CDN, FAND. Hemler also notes that calcium citrate is preferred over calcium carbonate in older adults because it absorbs well even when stomach acid is low—a common issue with aging—and can be taken with or without food. Calcium supplements can also fill the gap for individuals who have difficulty meeting their calcium needs, such as those who are lactose intolerant or have dietary restrictions. 3. Vitamin B12 Vitamin B12 is vital for red blood cell formation, neurological function and DNA synthesis. According to Tammie S. Brown, M.P.H., RDN, LDN, as we age, the body's ability to absorb certain nutrients—particularly vitamin B12—decreases. This may be due to reduced stomach acid and intrinsic factor levels, both essential for breaking down and absorbing the vitamin from food. Yvette Hill, RDN, IBCLC, explains that decreased vitamin B12 absorption may be related to certain medications. Many commonly prescribed drugs—including proton pump inhibitors, metformin and some diuretics—can interfere with the body's ability to absorb essential nutrients like vitamin B12. Therefore, it's important for individuals to regularly review their medications with their health care provider and consider supplementation if needed. 4. Omega-3s Omega-3s are a type of unsaturated fat known for their anti-inflammatory benefits, particularly for heart and brain health. Two key forms—EPA and DHA—are especially important and are found in fatty fish like salmon, mackerel and sardines. As we age, the risk of chronic conditions such as heart disease and cognitive decline increases, making omega-3s a valuable part of a healthy aging plan. For instance, higher intakes of EPA and DHA have been linked to a reduced risk of Alzheimer's disease and cognitive decline. They also help support healthy blood flow by helping blood vessels stay flexible and improving how well they function. To meet your omega-3 needs, aim for at least two servings of fatty fish per week. If you don't eat fish regularly, a fish oil or algae-based omega-3 supplement may be a good addition—just be sure to check with your health care provider first. Other Tips for Your 40s Taking care of your body goes beyond supplements. Here are a few additional strategies to support your health as you age: Focus on Diet First. While supplements can play a helpful role in supporting healthy aging, they should never replace a balanced diet and lifestyle. Brown says, 'Supplementation should support, not replace, a healthy diet, and is best utilized when there is a confirmed deficiency or when dietary intake falls short.' Prioritize Strength Training. Regular weight-bearing exercises can help build and maintain both muscle mass and bone density. Cut Back on Alcohol. Alcohol can interfere with nutrient absorption and increase inflammation, increasing your risk of chronic disease and nutrient deficiencies. Eat a Fiber-Rich Diet. Fiber supports digestion and heart health, so try adding a serving of whole grains, fruits, vegetables or legumes to your meals. Get Regular Screenings. Stay up to date on wellness exams, including cholesterol, blood pressure and bone density tests. Personalize Your Plan. Remember that your needs are unique to your life. 'It's important to remember that supplement recommendations are based on individual needs, goals, current health, accessibility, genetics and a plethora of other factors, not [just] age,' explains Monique Richard, M.S., RDN, LDN, FAND, IFNCP, RYT. Our Expert Take Turning 40 is the perfect opportunity to prioritize your health and make meaningful changes that support your longevity and vitality in the years to come. Along with mindful lifestyle adjustments, dietitians agree that supplementing vitamin D, calcium, vitamin B12, and omega-3s can help to promote healthy aging. Richard adds, 'As we age, we do need to consider the stage of life we are in and what may be needed at higher levels or adjusted accordingly.' To find the best plan for you, visit a qualified nutrition expert—such as a registered dietitian—or other appropriate health care provider. Read the original article on EATINGWELL
