Healthy Eating Archive

Fermented foods and drinks such as kimchi, kombucha, and tempeh are increasingly popular, adding to mainstays such as yogurt, sauerkraut, and beer. Heat and bright lights during manufacturing can destroy some beneficial probiotics. Fermented products can ease digestion, dampen inflammation, boost nutrient absorption, and battle harmful bacteria. People should look for product labels that say "live and active cultures" and avoid shelf-stable versions, which don't contain probiotics.

Gout strikes when too much uric acid builds up in the body and triggers severe pain, swelling, and redness in one or more joints, often in the big toe. New research suggests that an episode may increase the risk for a heart attack or stroke over the following two months.

Over-the-counter supplements touted to support prostate health are popular, and supposedly help prevent and manage symptoms of an enlarged prostate (benign prostate hyperplasia). Some of the ingredients are said to protect against prostate cancer or slow its growth. While research has explored supplements' role in prostate health and some had positive results, the findings are far from conclusive. A better dietary option for prostate health is to follow a plant-based diet like the Mediterranean or DASH diet.

Most Americans only eat about one-half of the daily requirement for fiber. Changing food sources and eating habits are often at fault. Taking over-the-counter fiber supplements can help people who have trouble eating high-fiber foods; otherwise, increasing daily fiber intake with a few extra servings of fruit, vegetables, whole grains, legumes, or nuts and seeds can help people reach their recommended amounts.

A 2022 study of 350,000 healthy people found no evidence that high levels of physical activity fully offset the harmful effects of a low-quality diet, or that a high-quality diet fully offsets a lack of exercise.

Vegetable "steaks" made from sliced eggplant, cauliflower, squash, or other vegetables can provide a vegetarian option at holiday dinners. Top roasted vegetables with cheese, nuts, herbs, or sauce.

Dry-roasted assorted nuts are a heart-healthy alternative to traditional holiday sweets. They contain unsaturated fats that help lower harmful LDL cholesterol and inflammation—two key culprits in cardiovascular disease. Nuts are also a decent source of protein, which helps people feel full and may prevent overeating. They contain fiber (which may also reduce cholesterol and increase satiety) as well as several vitamins, minerals, and plant compounds that help counteract inflammation and oxidation, another artery-damaging process implicated in heart disease.

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.

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.