Nutrition

Nutrition Articles

A heart-healthy diet doesn’t need to be low in fat

Over the past decade, nutrition experts have shifted away from recommending a low-fat diet to focusing more on an overall healthy dietary pattern. This eating style, which includes lots of plant-based foods, is naturally low in saturated fats. Found mainly in meat and dairy products, saturated fat can boost levels of harmful LDL cholesterol, a key contributor to heart disease. Cutting back on all types of fat does not necessarily translate into a diet that lowers cardiovascular risk. The plant-centric Mediterranean eating pattern, which is rich in healthy unsaturated fats found in nuts, seeds, and olives, has the best evidence for lowering heart disease risk. More »

Seed of the month: Pumpkin seeds

Pumpkin seeds are one of the best natural sources of magnesium, a mineral that’s important for keeping blood pressure in check. They’re also a good source of several other minerals, unsaturated fats, and fiber. More »

Grain of the month: Brown rice

Compared with white rice, brown rice contains much higher amounts of fiber, certain B vitamins, magnesium, potassium, and iron. Research suggests that swapping white rice for brown rice may improve blood sugar levels and help with weight control. More »

The thinking on flavonoids

Flavonoids, a class of micronutrients found in most plant foods, have been shown to possibly reduce the risk of dementia by protecting brain cells, improving blood flow, and reducing inflammation. Following a plant-based diet and aiming for at least five to nine servings of fruits and vegetables per day can help people get sufficient amounts of flavonoids. (Locked) More »

Tofu may help your heart

Tofu may be good for the heart. A study published in March 2020 in the journal Circulation found that people who ate at least one weekly serving of tofu or another food containing isoflavones (a compound found in soybeans and other legumes) had an 18% lower risk of developing heart and blood vessel disease than people who ate these foods less than once a month. These foods appeared particularly beneficial to premenopausal women and women who had gone through menopause but weren’t using hormone replacement therapy. Experts recommend substituting these foods for less healthy protein options such as red or processed meats. (Locked) More »

How super are "superfoods"?

Certain fruits, vegetables, nuts, and seeds have been labeled "superfoods" because, compared with other foods, they have higher amounts of certain vitamins and minerals and powerful antioxidants. They often are associated with combating high blood pressure, diabetes, heart disease, and even some cancers. But instead of focusing on eating more of individual foods, experts suggest building "superplates" that include a variety of superfoods. (Locked) More »