Healthy Eating Archive

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.

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

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.

Certain food pairings work synergistically, enabling the body to absorb nutrients more efficiently than if either food were eaten alone. Other combinations keep people full longer. Examples of synergistic combinations include beans and brown rice, spinach and citrus, cereal and milk, tomatoes and olive oil, apples and peanut butter, and turmeric and black pepper. But people absorb nutrients differently, meaning there's no guarantee someone will extract as many nutrients from a certain combination of foods as another person does.

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.

Over a 24-year span, people whose diets favored plant-based fat lived longer than people who ate more animal-based fat, according to a 2024 study. The same distinction appeared specifically for deaths from heart disease.

A 2024 study suggests that swapping table salt for a salt substitute can markedly lower the risk of developing high blood pressure.

Adults should consume 14 grams of fiber for every 1,000 calories consumed. However, most individuals eat less than half that amount daily. People can increase their daily fiber intake by introducing more high-fiber foods, such as fruits, vegetables, whole grains, nuts, and seeds into their regular meals. Those who have trouble consuming these foods may benefit from taking an over-the-counter fiber supplement.