Healthy Eating Archive

A study of more than 121,000 people without dementia (ages 40 to 70) found that those who ate the most flavonoid-rich foods—six servings per day—had a 28% lower risk of developing dementia over the following nine years, compared to those who ate the least.

Eating cruciferous vegetables like broccoli and cauliflower may reduce blood pressure more than eating squash and root veggies.

A small 2024 study found that serving a ranch dip with salty snacks led people to consume far more calories and eat faster.

Sandwiches are the essential everyday, anytime meal. To make a healthy, sandwich, make sure it contains lean protein, whole grains, and a hefty serving of vegetables.

Winter soups containing beans, seasonal vegetables (such as squash, greens, and root vegetables), and whole grains are rich in heart-protecting nutrients. All the ingredients include lots of fiber, which helps lower cholesterol and is filling without adding too many calories. Homemade soups can be made with far less sodium (which raises blood pressure) than the amount found in many store-bought and restaurant soups.

Beyond plain fruit, it's hard to find extremely healthy holiday desserts. Dietitians recommend opting for desserts that are at least a little healthier than others. Examples of better options include fruit crisps, fruit or vegetable breads, dark chocolate bark, meringue cookies, or fruit dipped in dark chocolate. Yet even those can have high amounts of saturated fat, sugar, carbohydrates, and calories. Dietitians say it will help to have a smaller portion and savor it slowly.

Eating a plant-based diet that includes a variety of fruits and vegetables has been shown to help lower high blood pressure. A 2024 study has found that these foods may also protect against worsening of chronic kidney disease in people with high blood pressure.

People sometimes wonder if the calcium they consume affects their calcium score, a test that measures calcium in the heart's arteries to predict heart disease risk. But a 2024 study linked higher calcium intake to a lower risk of heart calcifications. Calcium helps lower blood pressure, possibly by improving the function of the lining of blood vessels. Older adults should make sure they're getting the recommended amount of calcium in their diets. Good sources include dairy products, tofu made with calcium sulfate, almond or oat milk, canned sardines or salmon, collard greens, and kale.