Diet and nutrition Archive

Trans fats are undeniably bad for health, and they're still in many foods.

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Lurking on supermarket shelves, within colorful, seemingly harmless packages, is something that can cause serious harm to your health: trans fat. "No amount of trans fat is acceptable, from a health standpoint," says registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women's Hospital.

About trans fat

Become a detective

Dairy products don't seem to harm the heart. But plant-based fats are probably a better choice than cheese.

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Health-conscious consumers know to steer clear of diets that include lots of meat—especially fatty, salty processed meat. But what's the deal with dairy? Nutrition experts have long recommended low-fat milk and yogurt as good choices for getting the two to three daily servings of dairy recommended by federal dietary guidelines.

Over the past few decades, Americans have been spooning up more yogurt and drinking much less milk. But the biggest change by far has been in our cheese consumption, which has skyrocketed since the 1970s (see "Trends in dairy intake: Less milk, more cheese and yogurt").

People who drink at least one cup of tea daily may be less likely to have cardiovascular problems than those who never drink tea. 

You may be able to save time and money—and spare yourself frustration—by adopting a more minimal approach to preventing disease.

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As the Shaker lyrics go, "'Tis the gift to be simple," and simplicity is a gift you might want to grant yourself in the new year. If so, you'll have some help from health experts. In the past few years, complicated advice for diet and exercise has given way to simpler, more sustainable guidelines, and the FDA has come down in favor of simple soap and water over antimicrobial cleaners to prevent infectious diseases.

If you've vowed to make positive changes in your lifestyle this year, you're likely to be more successful if you don't take on complex new regimens. "People can achieve remarkable changes in their lives one small step at a time," says Dr. Edward M. Phillips, assistant professor of physical medicine and rehabilitation at Harvard Medical School and medical editor of the Harvard Special Health Report Simple Changes, Big Rewards (www.health.harvard.edu/change).

A review of 31 studies indicated that calcium intake of 2,500 milligrams or less per day does not increase the risk of developing heart disease in healthy adults.

Reduce your dependence on medications with these strategies.

More than a third of all adults in the United States have high blood pressure—a systolic pressure (the top number in a reading) of at least 140 millimeters of mercury (mm Hg), or a diastolic pressure (the bottom number) of at least 90 mm Hg, or both. The condition injures blood vessel walls and forces the heart to work harder, increasing the risk for heart disease and stroke.

Taking medication to treat high blood pressure is just part of the solution.