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Surveys suggest that many Americans don't get enough magnesium in
their diets. It's important to make sure that you're including
whole grains, dark-green leafy vegetables, and legumes in your
diet. Here's a list of foods and their magnesium content.
People with high cholesterol are urged to eat a diet low in saturated fat and high in vegetables, fruits, and whole grains. A study suggests that when it comes to reducing LDL (bad) cholesterol, they may do even better if they also eat certain cholesterol-lowering foods. The findings were published in The Journal of the American Medical Association.
A study in The Journal of the American Medical
Association found that a vegetarian diet emphasizing a
“portfolio” of cholesterol-lowering foods did a better job of
reducing low-density lipoprotein — the so-called “bad”
cholesterol — than a low-saturated-fat vegetarian diet. All
participants in the study followed a heart-healthy diet rich in
fruits, vegetables, and whole grains
I enjoyed your article on diverticular disease and the fiber
content of various foods. However, could you make some
distinctions between soluble and insoluble fiber? Some fiber
makes me feel very bloated.
Soy seemed to be just the ticket for women: heart-healthy, good for bones, and helpful for hot flashes. And then there was the low rate of breast cancer in soy-consuming countries. Early research indicated that soy protein could lower LDL (bad) cholesterol. The latest study suggests that breast cancer survivors can eat soy foods in moderation.
High-quality chocolate may lower the risk of heart failure in middle-aged and older women when eaten once or twice a week. An observational study of 31,000 older women in Sweden found that those who ate one to two servings a week had a lower risk of heart failure.
Studies suggest that we take much more vitamin D than we do now —
especially those of us living in northern climes who may get too
little sunlight to produce adequate amounts in the skin. Many
scientists have advocated vitamin D doses much higher than the
present recommended dose to prevent a host of chronic conditions.
But the report of an expert panel convened by the Institute of
Medicine (IOM) concluded that high doses of vitamin D aren't
necessary and might even be harmful. Many people — including many
clinicians and researchers — were taken by surprise.
The evolving understanding of the different types of fats in foods has changed the perception of saturated fat. Eaten in moderation, it is a useful part of the diet and is unlikely to affect cardiovascular health.
The Institute of Medicine's newly released report, Strategies to Reduce Sodium Intake in the United States, focuses on big-picture strategies for reining in America's salt habit. Although the report's recommendations represent an essential step forward, there are many things that individuals, chefs, and organizations can do right now to reduce sodium. Many of these guidelines offer a "stealth health" approach to sodium reduction — ways that sodium can be reduced with no change or minimal change to consumer food experiences or choices. Others suggest ways to rebalance and re-imagine food choices as well as introduce new foods that can easily translate into satisfying meals.
Adding fruits and vegetables to your diet is a simple way to eat more healthfully. Here are some suggestions to make healthy eating more fun and interesting.