HealthyLife Articles

Category: Healthy Eating

Easy Food Swaps For A Healthy Heart

HEALTHY EATING

Eating better for your heart doesn’t have to be complicated. In fact, making some small substitutions in your diet each day can add up to better health. It doesn’t require a big investment of time or money to make these changes:

Instead of: Crackers or chips

Try: Unsalted nuts and seeds

Crackers and chips are processed foods with few vitamins and minerals. They’re often loaded with salt, sugar or excess fat.

Nuts and seeds, on the other hand, contain heart healthy unsaturated fats that can improve blood cholesterol levels. They also contain fiber, which can help lower cholesterol and fight constipation. They’re convenient to take on the go and offer a satisfying crunch.

Instead of: White dinner rolls or pasta

Try: Whole grain breads and pasta

White “refined” breads and pastas have much of the natural nutrients stripped out during processing. They usually have little to no fiber. This means they don’t help you feel full and they can cause a drop in blood sugar a short time after they are eaten.

Instead of white pasta and bread, try a whole grain option. Whole wheat pasta, quinoa and brown rice contain fiber, nutrients and even protein that’s great for your heart. Eating whole grains instead of refined grains may lower the risk of heart attack, stroke and obesity.

Instead of: Cheesy pasta or sandwiches

Try: Avocado sliced or spread

Cheese can be eaten in moderation as part of a healthy diet. But many processed cheeses contain saturated fat, salt and artificial ingredients.

Instead of processed cheese, try creamy avocado. Diced avocado pairs well with cherry tomatoes and herbs as a pasta topping. Try ripe avocado on a sandwich in place of sliced cheese. Avocado contains monounsaturated fats, which are heart health superstars. It also has antioxidants to help fight heart disease.

Instead of: Lunch meat sandwiches

Try: Hummus and vegetable wraps

Most deli meats contain a large amount of salt. A diet high in salt can lead to high blood pressure, which increases the risk of heart disease and stroke. They may also contain saturated fat, which may raise the risk of heart problems.

Skip the meat and try a plant-based sandwich that still offers protein without the extra salt and unhealthy fat. Almond butter and peanut butter taste great on whole grain bread. Hummus offers protein and fiber, and pairs well with vegetables on whole grain wrap bread.

Source: American Heart Association

© American Institute for Preventive Medicine

January 23, 2026
Go Nuts For A Healthy Heart

HEALTHY EATING

Nuts often get a reputation as being unhealthy. We add them to cookies and ice cream. People eat them by the handful at parties. But do nuts deserve a bad rap?

Concerns about calories

For years, many people avoided nuts because they are high in calories and fat. However, newer research finds that nuts can be an important part of a healthy diet. They contain many nutrients needed for body functions.

The key is to eat nuts in moderation. This means you may need to eat smaller portions. Then, you can avoid eating too many calories from nuts.

Look at the serving size on a package of nuts to get an idea of how much to eat. One serving may be quite small (2-4 tablespoons).

Some Fats are Healthy

Yes, most nuts are high in total fat. But these fats found in nuts actually promote good health! Most are high in healthy monounsaturated or polyunsaturated fats.

Monounsaturated and polyunsaturated fats can help lower bad cholesterol, which can lower the risk of heart disease and stroke. The American Heart Association recommends people eat more of these fats from healthy sources like nuts and seeds.

Protein packed

Nuts are a good source of plant-based protein. Protein is an essential nutrient that the body needs for building muscle, repairing tissues and making hormones.

It takes longer for the body to digest proteins than carbohydrates. That’s why eating some protein could help you feel less hungry than if you ate only carbohydrates, like crackers or bread.

The Dietary Guidelines for Americans recommend that people eat healthy sources of protein, like those that come from nuts and seeds, and plant foods.

Which types to eat

Of course, there are many different kinds of nuts. Each type tastes different and may contain a variety of nutrients. As long as you’re not coating nuts with sugar and salt, any type can be healthy.

Take a look at your favorite nut’s nutrition facts and go from there. For instance, macadamia nuts are one of the highest in calories and fat per ounce. But take those calories into account, and eat them instead of chips or cookies.

Replace unhealthy, processed foods with nuts. You’ll get more nutrients and might even feel more full.

Sources: Academy of Nutrition and Dietetics, National Institutes of Health, U.S. Department of Agriculture

© American Institute for Preventive Medicine

January 23, 2026
Mood & Food: The Close Link

HEALTHY EATING

You may already know that your diet can change how you feel mentally. If you’ve ever been really hungry, you may notice that you start to feel upset or angry. And, some high-calorie junk foods are called “comfort foods” for a reason. They make you feel better mentally, but only for a little while.

The link between the mind and what a person eats is complex. That’s why it can be so hard to make good choices when you have a bad day or feel depressed. But there are ways to fight this habit and start to make better choices, even when your mood is down or you feel stressed.

Why we want comfort food

Stress can make you want to eat unhealthy foods. This is your body’s way of trying to get fuel when it thinks you are in trouble. Although this is normal, you have the power to overcome it.

Take a moment to think about a food you are craving. Then think about your current emotions. If you’re feeling sad, angry or stressed, this could be why you want that pizza or ice cream.

If you eat the food, you may feel good for a few minutes. But unhealthy foods with lots of fat and sugar can actually increase the risk of depression or anxiety. This creates an unhealthy cycle that will continue as you eat those comfort foods.

The cycle of mood & food

If you use food to cope with stress or depression for too long, your body will get used to it. Then, when you do try to make a healthy choice, your body and mind may be confused. This could lead to an even stronger craving for those comfort foods. This cycle makes it very hard to make changes to your diet.

You can win!

You’re not stuck in this cycle. Eating fruits and vegetables can make you feel happy. When you’re happy, you’re more likely to reach for healthy foods again. This can start a positive cycle!

Source: American Heart Association

© American Institute for Preventive Medicine

January 23, 2026
Recipe: Chicken Curry

HEALTHY EATING

Ingredients

2 teaspoons ground cumin

1 ½ teaspoons ground coriander

½ teaspoon ground turmeric

½ teaspoon cayenne

½ teaspoon cinnamon

½ teaspoon black pepper

¼ teaspoon ground mustard

¼ teaspoon ground cloves

½ teaspoon salt

1 pound boneless, skinless chicken breasts

2 tablespoons olive oil

1 medium onion, finely chopped

4 cloves fresh garlic, diced or crushed

6 ounces canned, no-salt-added tomato paste

1 cup sour cream

1 medium fresh jalapeño pepper, finely chopped

1 tablespoon minced fresh ginger root

½ cup finely chopped cilantro

Directions

1. Mix together all the spices and salt.

2. Place the uncooked, diced chicken in a large bowl and mix with spices until well coated.

3. In a large skillet, heat 1 tablespoon of the oil over medium-high heat, swirling to coat the bottom. Add the spice-coated chicken and cook until browned on all sides. Remove from pan.

4. In the same skillet, heat 1 tablespoon of oil over medium-high heat. Add the onion and garlic and cook about 3 minutes, or until soft, stirring frequently.

5. Return the chicken to the pan and add the tomato paste, sour cream, jalapeño, and ginger root. If the mixture seems dry, gradually stir in a little water as needed. Bring to a boil. Reduce the heat and simmer for 15 minutes, or until the chicken is no longer pink in the center.

6. Sprinkle with cilantro just before serving.

Nutrition Facts: 6 servings, Calories 242; Total Fat 14g; Saturated Fat 6g; Sodium 486mg; Total Carbohydrate 10g; Dietary Fiber 2g; Protein 20g

© American Institute for Preventive Medicine

January 23, 2026
The Mighty Cruciferous

HEALTHY EATING

Cruciferous vegetables are among the most well-studied, cancer-fighting foods. This incredible group of vegetables is packed with nutrients that support good health and may prevent cancer growth.

Cruciferous vegetables

The name “cruciferous” comes from the cross-like shape (crucifer) of the four-petaled flowers these plants produce. They include:

* Broccoli

* Cauliflower

* Cabbage

* Brussel sprouts

* Kale

* Collard greens

* Bok choy

Key nutrients

Cruciferous vegetables are nutrient-dense, meaning they provide lots of nutrition in a low amount of calories. Some of their most important nutrients include:

* Vitamins C, E, and K

* Folate

* Carotenoids

* Fiber

* Potassium

* Selenium

* Glucosinolates, which are sulfur-containing compounds that are central to their cancer-fighting benefits.

Cancer-fighting benefits

While more research is needed, cruciferous vegetables may provide these benefits:

* Protect cellular DNA from damage

* Neutralize carcinogens

* Have anti-inflammatory effects

* Inhibit tumor blood vessel formation and metastasis

* Induce tumor cell death

© American Institute for Preventive Medicine

January 23, 2026
Garden Barley Soup

HEALTHY EATING

Ingredients

* 46 ounces tomato juice

* 1 can beef broth (10.5 ounces)

* 1 cup hulled barley

* 1 tablespoon Worcestershire sauce

* 1 bay leaf

* 1/2 teaspoon crushed thyme

* 1/4 teaspoon salt

* 2 cups zucchini, chopped

* 1 medium tomato, chopped

* 1/2 cup green pepper, chopped

Note: Using sodium-reduced tomato juice and beef broth or leaving out the added salt would significantly reduce the sodium content.

Directions

1. In a Dutch oven or stock pot, combine tomato juice, beef broth, barley, and seasonings. Bring to a boil over high heat.

2. Reduce heat to low, cover, and simmer for 40 minutes.

3. Add zucchini, tomato, and green pepper. Return heat to high and bring to a boil.

4. Reduce heat to low, cover, and simmer for 15-20 minutes or until vegetables and barley are tender.

If using a pressure cooker: Combine all ingredients except the vegetables and cook on the soup cycle of the pressure cooker, then release the pressure, add the vegetables and cook on saute until the vegetables are tender.

Nutritional Information: Servings 6

Per serving: 170 calories, 1 g total fat, 0 g saturated fat, 1122 mg sodium, 40 g carbohydrates, 6 g dietary fiber, and 6 g protein

© American Institute for Preventive Medicine

January 23, 2026
Can Food Prevent Cancer?

HEALTHY EATING

Studies have shown that eating healthy foods, especially plants, can help prevent certain health problems. It can help you avoid type 2 diabetes, heart disease and stroke. Some research also shows that a healthy diet can help prevent cancer.

There is no single food or diet that will always prevent cancer. Many times, cancer is caused by things we cannot control. But there is promising research that says a healthy diet can lower your risk of some cancers. Here is what researchers have found.

Fruits and vegetables

We already know fruits and vegetables are good for you. They are full of vitamins, fiber and other nutrients. Eating lots of fruits and vegetables may lower the chances of getting lung, colorectal, oral, esophagus, stomach and colon cancer. The Mediterranean Diet, which includes lots of fruits and vegetables, is one diet plan that seems to have anti-cancer ability.

In addition to fruits and vegetables, people should get enough calcium and vitamin D. These nutrients may play a role in lowering the risk of getting colorectal cancer.

Phytochemicals – a health booster

Phytochemicals are special chemicals found in plants. Some studies suggest that they can lower your cancer risk. Phytochemicals may:

* Boost your immune system

* Help block cancer-causing substances called carcinogens

* Lower inflammation that can lead to cancer

* Help your DNA repair itself

* Slow down the growth of cancer cells

* Get rid of damaged cells in the body

Phytochemicals are found in fruits, vegetables, legumes and whole grains. Foods that have bright colors or strong flavors tend to have the most phytochemicals.

What not to eat

Some foods may increase the risk of some cancers. Avoid or limit:

* Heavily processed meats like ham, bacon, sausage and salami

* Alcohol, which may increase the risk of mouth, throat, esophagus, breast, colorectal and liver cancer

* Foods that cause indigestion and heartburn. Long-term heartburn can increase the risk of esophagael cancers

Most experts agree that nutritional supplements have not been shown to fight cancer. Stick to eating healthy foods for more cancer-fighting power.

Your doctor is your partner in helping to prevent cancer and other health problems. Be sure to discuss your cancer risk and the best diet for you.

Sources: American Academy of Family Physicians, American Institute for Cancer Research, National Institute of Diabetes and Digestive and Kidney Diseases

© American Institute for Preventive Medicine

January 23, 2026
Eat Soup To Satisfy

HEALTHY EATING

Healthy foods like vegetables and fruits have lots of nutrients and fewer calories. Eating a diet with plenty of vegetables and fruit can help you lose weight.

Soup is a comforting way to enjoy vegetables (and sometimes fruit) of the season. It’s warm, easy to eat and may help you fill up. In fact, some evidence suggests that eating soup before a meal can help you eat less.

You’ll need to make sure your soup is lower in calories if you want to lose weight. It helps to use lots of vegetables and some fruits, and avoid high-calorie ingredients like cream and sugar.

© American Institute for Preventive Medicine

January 23, 2026
The Health Benefits Ofolive Oil

HEALTHY EATING

Oils are high in fat and calories – so why does olive oil have a reputation as a health food? Not all fats are unhealthy if you consume small to moderate amounts. Extra virgin olive oil is a healthy choice because:

* It’s high in monounsaturated fats. These fats help lower bad cholesterol, decreasing the risk of heart disease and stroke.

* It’s low in saturated fat. Eating high amounts of saturated fat can raise cholesterol levels. When you replace saturated fats with healthier ones like olive oil, you can lower your risk of heart disease. Examples of foods with high saturated fats include fatty meat, cream, lard, butter and cheese.

Use extra virgin olive oil in place of lard, butter or coconut oil to increase healthy fats in your diet.

Source: American Heart Association

© American Institute for Preventive Medicine

January 23, 2026
Nuts & Allergies

HEALTHY EATING

Food allergies affect millions of people. With a food allergy, the immune system reacts to the food like it’s an invader. It may cause swelling, trouble breathing, hives and itching.

Nut allergy dangers

Nut allergies can be life-threatening.

A person who is allergic to nuts could have a reaction from being near someone eating nuts. Even a tiny crumb of nuts left on a table could be life-threatening. This is why many schools do not allow nuts in classrooms or lunchrooms.

If you or your family member has a nut allergy, you can still enjoy some nut alternatives. They can be just as delicious – and nutritious – as nuts.

Nut alternatives

Nuts contain plant-based protein, healthy fats and some vitamins and minerals. If you can’t eat nuts, don’t worry. There are other foods with these benefits!

*Legumes:Soybeans, peas, lentils and chickpeas are legumes. They can be roasted as a snack or in salads. Some people are allergic to some types of legumes, however. Be sure to ask about legume allergies before using them for passing dishes or at school.

*Seeds:There are so many kinds to choose from, like sunflower, pumpkin, chia, flax and hemp. They go well with salads, in smoothies or as a snack.

*Avocadoes:Although not a significant source of protein, avocadoes are rich in healthy fats, B vitamins, potassium and magnesium. Avocadoes can go on many foods, from toast to salads to stir-frys.

Nut-Free butter Options

Many nut-free butters make a great sandwich or spread for fruit. They taste a lot like peanut butter but without the peanuts.

Today’s nut-free butters may contain soybeans, sunflower seeds, chickpeas or peas. These can all be healthy alternatives to nuts. Most contain some healthy fats and protein. Check the label for added salt or sugar.

The Bottom Line

Nuts are a healthy choice – and there are allergy-free options available. If you have an allergy to nuts, read all food labels. Look at allergen information and ingredients to stay safe.

© American Institute for Preventive Medicine

January 23, 2026