Healthy Eating Archive

The portfolio diet, which emphasizes foods rich in fiber and healthy fats, helps lower LDL cholesterol. A 2023 study suggests that the more closely people follow the diet, the lower their risk of cardiovascular disease. The diet discourages foods from animal sources and features foods from five main categories, including (1) plant protein such as legumes; (2) nuts and seeds; (3) foods rich in viscous fibers such as oatmeal, eggplant, and berries; (4) plant sterols such as phytosterol-enriched margarine; and (5) monounsaturated fats such as olive and canola oils.

A 2023 study suggests that eating more red meat-about a one additional serving each day-is linked to a higher risk of developing diabetes than those who eat less.

When participants in a 2023 study ate a low-sodium diet for one week, the vast majority experienced an average 8-point drop in their systolic blood pressure compared to when they ate a high-salt diet for one week.

In a 2023 Harvard Medical School study of more than 216,000 people (followed for up to 36 years), those who reported eating the most red meat had a 62% higher risk of developing diabetes, compared with those who reported eating the least red meat each week.

It takes more than a weekly session with a personal trainer to maximize exercise benefits. Personal trainers recommend that people exercise in between training sessions; do strength training at the beginning of a workout; alternate the muscle groups that get a workout; challenge each muscle group with a variety of exercises; stretch regularly; eat a healthy diet to fuel the body; and exercise purposefully, with a strategic approach that moves them closer to their exercise goals.

A large waistline - 35 inches or more in women or 40 inches or more in men - can signal the presence of visceral fat. Located deep within the abdominal cavity, visceral fat pads the space around the organs and is closely linked to cardiovascular problems. Getting regular exercise (both aerobic and strength-based) and following a healthy, reduced-carbohydrate diet can help reduce visceral fat. Time-restricted eating may also help.

Walk with a Doc is a nonprofit program founded by a cardiologist that sponsors free, doctor-led walks in mostly outdoor venues (usually public parks) in 560 sites across America. The walks last 30 to 90 minutes, are usually held once per month, and include a five-minute talk about various health topics by the physician. In addition to the exercise and education, participants benefit from the camaraderie and time spent in nature.

Diets high in added sugars are linked to an increased risk of coronary artery disease, but naturally occurring sugars in fruits and vegetables are not. Nearly 70% of added sugar in the American diet comes from sugary beverages, desserts and sweet snacks, candy, and breakfast bars and cereals. Consuming excess added sugar promotes weight gain and diabetes and also spurs the liver to pump out triglycerides and other fats into the bloodstream.

A 2023 study suggests eating more prebiotics-compounds found in plant fiber that nourish healthy bacteria in the gut-may affect the brain's reward network in a way that helps people make healthier food choices.