Healthy Eating Archive

People who ate large amounts of ultra-processed foods had a greater risk of later developing dementia compared with people who ate little of these foods, according to a 2022 study. Researchers estimated that switching out even 10% of ultra-processed foods for healthier options might lower one's risk.

A 2022 study found thatpeople who drank two or more cups of black tea per day had a 9% to 13% lower risk of premature death from any cause, compared with people who didn't drink black tea.

Plant-based meat alternatives (PBMAs) might be safe to eat — in moderation — as a replacement for red meat in the diet. The best options are PBMAs that have the fewest ingredients and lowest levels of salt and saturated fat. PBMAs shouldn't be paired with unhealthy foods, such as French fries, soda, or refined grains (white bread or buns). Other substitutes for red meat include vegetables and legumes, such as a large portabella mushroom cap, homemade bean burger, or thick slice of eggplant or cauliflower.

To protect the heart during the winter, it's important to take certain precautions. Steps include staying up to date on flu and COVID-19 vaccinations, avoiding cold remedies that can raise heart rate and blood pressure, figuring out where and how to exercise indoors if it's too cold to exercise outside, developing a regular practice of stress management (such as practicing yoga and getting enough sleep), and avoiding overindulgence when it comes to drinking alcohol or eating holiday foods.

Eating red meat has long been linked to a higher risk of heart disease. Breakdown products created by gut bacteria when people eat meat may contribute to this heightened risk, according to a 2022 study.

A long, leisurely meal like Thanksgiving can be a good opportunity to practice mindful eating. Being mindful simply means bringing close attention and awareness to the present moment, without judgment.

The American Heart Association revamped its online tool, My Life Check, designed to help people prevent cardiovascular disease. Along with other changes, the AHA added healthy sleep duration to the list of seven other factors assessed by the tool. Those factors are maintaining a healthy weight, not smoking, being physically active, eating a healthy diet, and keeping blood pressure, blood sugar, and cholesterol at acceptable levels. Each factor (now known as Life's Essential 8) are scored on a scale of 1 to 100 and used to generate a composite cardiovascular health score.

Genetics, lifestyle, and environmental factors contribute to reaching age 100. More than 100,000 people were 100 or older in 2019, triple the number in 1980. People reaching extreme old age tend to be nonsmokers, are not obese, and cope with stress effectively. Studies show that diets incorporating more fruits, vegetables, and whole grains may lower the odds of frailty and increase life span. Siblings and children of long-living people also are likelier to live longer than peers. Optimism is associated with higher odds of living beyond 90.

The American Heart Association recently revised its checklist for achieving optimal heart health. Adequate sleep was added, and updates were made to previous recommendations for diet, cholesterol and blood sugar measurements, and nicotine exposure.

As men age, many factors affect their energy levels, such as declining muscle mass, unhealthy diet, poor sleep, and increased stress. Addressing these areas are some of the best ways to increase energy levels. Exercise, healthy eating, good sleep, and stress reduction can increase mood-boosting hormones, help the body produce more adenosine triphosphate (the energy-carrying molecules found in cells), and balance blood sugar levels to prevent sudden fatigue, among other benefits.