Diet and nutrition Archive

That's the first step in avoiding unhealthy refined or highly processed grains.

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It's important to eat a diet that includes whole grains. But not everyone knows what that means. "Some people aren't sure what a whole grain is. It can be confusing, and you may wind up making the wrong food choices," says registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women's Hospital.

Whole-grain goodness

Whole grains are seeds or kernels that have three parts: the bran, or outer skin; the germ, or embryo that can turn into a plant; and the endosperm, or food supply for the embryo. All three parts contain important nutrients such as protein, B vitamins, antioxidants, minerals, and unsaturated (good) fats. Many whole grains—such as barley, rye, and wheat—also contain fiber, which helps lower cholesterol, improves digestion, and controls blood sugar. A study in JAMA Internal Medicine linked eating whole grains to a 9% lower overall death rate and a 15% lower death rate from heart disease, as we reported in April 2015.

Paying attention to your eating habits and other lifestyle routines can help nudge down the number on the scale.

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If you're like many Americans, you're still carrying an extra pound or two that you gained over the holidays. Over the years, that extra weight can really add up—and that added girth is hard on your heart.

Often, the hardest part about losing weight isn't about knowing what to eat. You've heard it a thousand times: eat lots of vegetables, fruits, whole grains, and lean protein. The real challenge is changing your habits to make those healthy choices part of your everyday routine without feeling too deprived.

A powdered form of whey protein from milk may modestly lower blood pressure.

Lactose Intolerance

Questions to Discuss with Your Doctor:

• Do you have rumbling abdominal sounds after eating milk products?
• Do you get abdominal cramps, bloating, or diarrhea after eating milk products?
• Can you tolerate small amounts of milk?
• Do your symptoms improve when you eliminate milk products from your diet?

Your Doctor Might Examine the Following Body Structures or Functions:

• Careful abdominal exam
• Rectal exam

Your Doctor Might Order the Following Lab Tests or Studies:

• Trial of elimination of milk products from the diet
• Hydrogen breath test
• Lactose tolerance test

Higher intake of saturated fats is associated with a 24% greater risk of coronary artery disease. Replacing 1% of those fats with the same amount of calories from unsaturated fats, whole grains, or plant proteins appears to reduce the risk of coronary artery disease.

Cocoa flavanols, which are plant-based nutrients found in cocoa beans, seem to have beneficial effects on risk factors for heart disease. 

Lifestyle habits such as not smoking, avoiding obesity, exercising, and following a healthy diet may cut a person’s risk of heart disease in half, even if they have genes that put them at a high risk of cardiovascular disease. 

Ask the doctor

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Q. I have read about diets that involve fasting for one day, followed by normal eating for the rest of the week. Are there any benefits to this kind of diet??

A. Most diets achieve weight loss through the same equation—a reduction in total daily calories consumed in relation to the calories needed to maintain your weight.