HealthyLife Articles

Tag: nutrition

Ways To Improve Heart Health

HEALTHY EATING

(With ingredients in the foods you already eat)

Poor diet increases the risk of high blood pressure, high cholesterol, and poor circulation-3 major factors that affect overall heart health. Know which nutrients and foods in your diet may decrease risk for heart disease-the number one cause of death in the U.S.

Phytosterols:Compounds similar to cholesterol that are found in all edible plants. They help reduce low density lipoprotein (LDL) cholesterol, which is a main risk factor for heart disease.

Cocoa flavanols:Can help maintain the elasticity of blood vessels, which contributes to normal blood flow. Quite simply: dark chocolate.

Omega-3 fatty acids:Primarily found in fish. Have been shown to decrease triglyceride levels, potentially lowering blood pressure.

Hydroxytyrosol:An antioxidant found in olive oil, protects blood lipids (fats) from oxidative damage.

Blueberries: May reduce high blood pressure.

Oat beta-glucan:Daily consumption of at least 3 grams (your morning cereal) effectively lowers cholesterol.

Grape seed extract:Shown to support blood pressure within a normal range. This is ground up seeds from red wine grapes.

Vitamin K:Helps to keep excess calcium out of blood vessel walls and improve cardiovascular health. Found in green leafy vegetables.

Dairy:Daily consumption of low-fat milk products decreases the risk of high blood pressure.

Almonds:Improves serum fatty acid profiles and decreases the overall risk of heart disease (a handful a day).

Walnuts:Good source of omega-3 fatty acids and alpha linolenic acid (ALA) which help your heart by preventing dangerous heart rhythms that can lead to heart attacks.

© American Institute for Preventive Medicine

January 23, 2026
Tips For A Healthier, Easier Pregnancy

Pregnancy & Prenatal Care

Healthy moms tend to have healthy babies. If you plan to become pregnant, take the following steps to help your baby get off to a good start.

* Have a complete medical exam, including a gynecological exam. A number of medical conditions, including obesity, high blood pressure, diabetes, smoking, alcohol use, nutritional deficiencies, and Rh negative blood factor (after the first pregnancy) can jeopardize the health of mother and child.

* Check with your doctor about the effects of any prescription or over-the-counter medication you take.

* If you have a chronic medical condition, ask your doctor how it may affect your pregnancy and whether or not you should change or adjust your medication.

* If you use an IUD or take birth control pills, use an alternative form of birth control for 1 to 2 months before trying to become pregnant.

* If you’re markedly overweight, plan to lose excess pounds before becoming pregnant.

* Exercise regularly.

* Consider genetic tests or counseling if you or your husband has a family history of genetic disorders, if you are 35 or older, or if your husband is 50 or older.

You and your baby will do best if you follow these guidelines.

* Ask your doctor or a dietitian to outline a meal plan that meets the special nutritional needs created by pregnancy.

* Avoid caffeine, alcohol, nicotine, and illicit drugs, as they can harm you and your unborn baby.

* Consult your doctor before taking any medication.

* Ask your doctor what prenatal vitamin/mineral supplement you should take.

* Follow your health care provider’s advice about weight gain. The amount of weight you gain should depend on your pre-pregnancy weight and health status, as well as your ethnic background. If you are very overweight, plan to lose excess pounds before you get pregnant.

* Continue to exercise in moderation.

* Practice relaxation and other stress management techniques. (Doctors think emotional stress may constrict the blood supply to the uterus and placenta, the baby’s only source of oxygen and nutrients.)

* Enroll in childbirth preparation classes.

* If you own a cat, arrange for someone else to empty the litter box. Cat excrement can transmit a disease called toxoplasmosis. If you’re infected while pregnant, your baby may be stillborn, born prematurely, or suffer serious damage to the brain, eyes, or other parts of the body.

© American Institute for Preventive Medicine

January 23, 2026
Buy Local. Eat Local.

HEALTHY EATING

Did you know the average supermarket produce travels about 2,000 miles to your neighborhood grocery store? Farmers’ market produce travels less than 50 miles, according to University of Nebraska-Lincoln Extension experts who offer these buying and storing tips:

*Go right home from the market.Foods will decline in quality, and perishable foods such as meats and eggs can pose food safety problems if left sitting in your car. Bring along a cooler with ice if it will take more than an hour or so to get perishables into your refrigerator.

*Store at room temperature:bananas, melons, onions, potatoes, sweet potatoes, tomatoes, and winter squash. Store them in a clean, dry, well-ventilated place, away from direct sunlight and away from areas where meat is prepared.

*Ripen on the counter and then put in the refrigerator:avocados, kiwifruit, nectarines, peaches, pears, and plums. Do not keep produce in a sealed plastic bag on the countertop. This slows ripening and may increase off-odors and decay from the buildup of carbon dioxide and depletion of oxygen inside the bag.

*Store in refrigerator most other fresh fruits and vegetables.Use your refrigerator crisper drawer for whole produce. Store fruits in a separate refrigerator crisper drawer from vegetables. Fruits give off ethylene gas, which can shorten the storage life of vegetables. Some vegetables give off odors that can be absorbed by fruits and affect their quality.

*Refrigerate fruits and vegetables in perforated plastic bags.This helps maintain moisture yet provide air flow. Make your own: use a sharp object to make several small holes in a food-grade plastic bag (about 20 holes per medium-size bag). Air-tight plastic bags can lead to the growth of mold or bacteria.

*Wash your hands and produce thoroughly.Wash produce before you use it, NOT when you bring it home. Fresh produce has a natural protective coating that helps keep in moisture and freshness. Washing produce before storage causes it to spoil faster.

*Remove and discard outer leaves.Rinse under clean, running water just before preparing or eating. Don’t use soap or detergent. It can get into produce and make you sick. Rub briskly-scrubbing with a clean brush or hands-to clean the surface. Dry with a clean cloth or paper towel. Rinse produce even when the peel is removed-such as melons and citrus fruits. Once you have cut through the protective skin of fruits and vegetables, bacteria can enter. Refrigerate cut or peeled fruits and vegetables within 2 hours.

*Take your own bags or baskets to the farmers’ markets.And be sure to wash them too. Bacteria can grow inside.

© American Institute for Preventive Medicine

January 23, 2026
Fall Foods Fight Cancer

HEALTHY EATING

The harvest bounty should end up on your dinner table. Stacy Kennedy, a senior nutritionist at Dana-Farber Cancer Institute in Boston, says many fruits and vegetables are at their nutritional peak in the fall so it’s a great time to incorporate them into a healthy diet.

Kennedy shares the ABC’s of fall foods:

*“A” is for apple.Studies suggest that eating at least one apple a day can help prevent some types of cancer. Besides being crisp, sweet, and juicy, apples contain quercetin, a nutrient that protects the cells’ DNA from getting damaged. This damage could lead to cancer. Eat apples raw with the skin on because that’s where many of the nutrients are found.

*“B” is for berries-cranberries.Eat cranberries year-round. Cranberries contain benzoic acid, which has been shown to inhibit the growth of lung cancer, colon cancer, and some forms of leukemia. Buy bags of fresh cranberries now, while they are in season and at their nutritional peak, and pop them in the freezer for later use. This will help ensure that the berries will provide the highest level of cancer protection whenever they’re used.

*“C” is for color.Just like the leaves on the trees, fall is a time for colorful vegetables like beets, carrots, and parsnips. They add a burst of color and taste. The brighter and richer the pigment, the higher the level of cancer- fighting nutrients.

*“D” is for dark leafy vegetables.Kale is a top choice because it’s rich in phytonutrients called indoles, which stimulate liver detoxification and help fight cancer. Other members of the cruciferous family include broccoli, cabbage, and Brussels sprouts.

*“E” is for everything orange.Pumpkins, squash, carrots, and sweet potatoes are all packed with a cancer-fighting nutrient called carotenoid. Kennedy stresses that pumpkin isn’t just for pies. She suggests eating it year round by adding it to soup, smoothies, pancake batter and even raviolis.

FYI: Tomatoes and plastic

To keep your plastic storage containers from becoming discolored from acidic tomato products, spray with a non-stick cooking spray first, then place your food items inside. This food prep advice is from the extension experts at the University of Nebraska-Lincoln.

© American Institute for Preventive Medicine

January 23, 2026
Grill Master

HEALTHY EATING

Charring, burning, or grilling meat, poultry, and fish over high temperatures causes heterocyclic amines (HCAs) to form. These HCAs can damage your genes and raise your risk for stomach and colorectal cancers, says The University of Texas MD Anderson Cancer Center. You can avoid HCAs:

* Use a marinade. Marinating meat in vinegar, lemon juice, and herbs such as mint, rosemary, tarragon, or sage can reduce HCA formation by as much as 96%. Just 30 minutes can help.

* Stick with fish. Fish contains less fat and cooks faster than meat and poultry.

* Lightly oil the grill. This keeps charred materials from sticking to your food.

* Pre-cook food. Cook meat, poultry, or fish in the microwave or oven for 2 to 5 minutes, then finish them on the grill.

* Lower the temperature. For a charcoal grill, spread the coals thinly or prop the grill rack on bricks. This reduces the heat by increasing the distance between your food and the coals. And use barbecue briquettes and hardwood products, such as hickory and maple. They burn at lower temperatures than softwood (pine) chips.

* Scrub the grill. Cleaning the grill after each use prevents harmful chemicals from building up and transferring to your food.

© American Institute for Preventive Medicine

January 23, 2026
Mushrooms: Eat Your Fungi!

HEALTHY EATING

Botanically speaking, mushrooms are not a vegetable, but a type of fungi. However, this doesn’t make them any less nutritious. In fact, mushrooms have some important nutrients and health benefits.

Mushrooms love the sun

Vitamin D has been a hot topic lately in nutrition news. Some research suggests the nutrient may help prevent some types of cancer. It also plays a role in a healthy immune system and building strong bones.

Mushrooms contain a nutrient that turns into vitamin D when exposed to sunlight. Some stores sell mushrooms processed this way. Look for “high vitamin D” mushrooms. Or, you can make them yourself by setting your fresh mushrooms in the sun for a few minutes.

Versatile & healthy

Mushrooms have many other health benefits as well. They add flavor and interest to many recipes without adding many calories. They are very low in fat and sodium, and have fiber and a small amount of protein.

Mushrooms have some B vitamins, and contain the minerals selenium and potassium. Try adding them to pasta, pizza and meat dishes. They can also be eaten as a side dish alone: wash, slice and sauté them in a pan with a splash of olive oil and garlic until they are cooked through.

Portabella mushrooms are large enough to be eaten on a bun as a “portabella burger.” In fact, one whole portabella mushroom has just 18 calories, 1 gram of fiber, and less than half a gram of fat. That’s a healthy burger alternative that’s worth a try!

Mushroom safety

Mushrooms grow almost anywhere that gets enough shade and moisture. But, this doesn’t mean people should pick wild mushrooms and eat them. In fact, many people have gotten sick or worse from eating wild mushrooms.

Many poisonous mushrooms look very similar to those safe to eat. Some types can cause vomiting, diarrhea and kidney damage. They can even cause death in rare cases.

To avoid poisonous mushrooms, only eat those purchased from a reputable supermarket or have been inspected and identified as safe by a mushroom expert.

Some people are allergic to mushrooms and cannot safely eat them. If you have severe allergies and have never eaten mushrooms before, ask your allergist before trying them.

Sources: United States Department of Agriculture (USDA), Produce for Better Health Foundation

© American Institute for Preventive Medicine

January 23, 2026
Spring Clean Your Diet With Green Eating

HEALTHY EATING

Bright emerald green is symbolic of spring and food bursting with flavor and nutrients. Spring “clean” your diet, suggests Kari Kooi, a registered dietitian at The Methodist Hospital in Houston. She recommends these 5 green powerhouse foods:

*Asparagus:These green spears offer a bounty of nutrients. Asparagus is high in an antioxidant that can help reduce skin damage from the sun. Also, asparagus contains the most folate of any vegetable. Folate plays a vital role in heart health and the prevention of birth defects.

*Avocado:Add some thin slices of smooth avocado to your sandwich or salad without feeling guilty. The monounsaturated fat in avocado is what’s mostly responsible for avocado’s super-food status. This type of happy fat can help drive down levels of bad cholesterol.

*Brussels sprouts:These baby cabbages are loaded with antioxidants and filling fiber. A cruciferous vegetable, Brussels sprouts contain powerful cancer-fighting sulfur compounds that are responsible for their pungent aroma. These green vegetables take on a whole new flavor and crispy texture when roasted in the oven.

*Kale:This beautiful ruffled green is being called “the queen of greens.” Kale is brimming with eye-nourishing phytochemicals that have been shown to prevent macular degeneration (vision loss) and cataracts. Kale is a better source of calcium than spinach.

*Kiwifruit:Rich in vitamin C, potassium, and fiber, kiwis make a perfect portable snack. Just slice a kiwifruit in half and scoop out the emerald sweet and tart flesh with a spoon.

© American Institute for Preventive Medicine

January 23, 2026
What Are Healthy Fats?

HEALTHY EATING

Low-fat diets and low-fat foods have been around for years. But should we really be avoiding fat for better health?

The answer isn’t simple. Although quantity of fat does matter, quality is also very important. Your body needs some fat to function and stay healthy. So, eating the right kinds of fats can have health benefits.

The different kinds of fats

The American Heart Association recommends no more than 35 percent of your total calories from fats. And most, if not all, should be from healthy sources.

*Saturated fatcomes mostly from animal products, such as meat and full-fat dairy. Saturated fat may raise cholesterol. So limit it to 6 percent of your total daily calories.

*Trans fatsare found in some processed foods. If the ingredients list partially hydrogenated oil, the food contains trans fats. These fats raise “bad” LDL cholesterol and lower your “good” HDL cholesterol. Avoid trans fats as often as possible.

*Monounsaturated and polyunsaturated fatsare healthy fats that can improve cholesterol and decrease the risk of heart disease. They should be used in place of saturated fats and trans fats.

What to eat for healthy fats

These foods contain healthy fats. But, stay within your calorie limits to avoid weight gain.

Omega-3 is a polyunsaturated fat that is considered heart healthy. Good sources of omega-3 include:

* Fatty fish, such as salmon, albacore tuna and sardines – Enjoy fish up to twice per week.

* Canola oil – Use canola in place of butter, margarine or other cooking oils.

* Eggs – Some companies feed their chickens a diet high in omega-3s, which leads to more of this fat in the eggs. Check for omega-3 content on the label.

* Walnuts – Try walnuts in breads and on salads.

* Flaxseeds – Look for ground (not whole) flaxseeds and add them to cereal, yogurt and smoothies.

Monounsaturated fats can be a healthy addition to your diet, especially if you eliminate saturated and trans fats. Foods that have monounsaturated fats include:

* Nuts – Because nuts are high in calories, keep portion sizes small. Love peanut butter? Avoid those with added sugar, salt or hydrogenated oil.

* Avocados – Use them in dips, smoothies, salads, sandwiches and pasta.

* Olive oil – Use it in salad dressings and stir frys and as a dip for whole grain bread.

Food labels will tell you what the saturated and trans fat content is, so check this before you buy.

Sources: American Heart Association, Academy of Nutrition and Dietetics

© American Institute for Preventive Medicine

January 23, 2026
Food Labels 2.0

Healthylife® Weigh

Part 7

You have learned the clues on a food label that can point you toward a healthy choice or away from an unhealthy one. Here are some other common labels on food packaging and what they mean.

Organic produceis grown without synthetic pesticides, herbicides, fertilizers, ionizing radiation, or genetically modified organisms (GMOs).

Organic meat, poultry, eggs, and dairy productsare produced without antibiotics or growth hormones.

Benefits of Organic Food

* Organic food may be tastier to you.

* Organic growing practices may be more sustainable and produce more nutritious food, though this is not always the case.

* You may avoid potentially harmful chemicals that may be added during conventional growing and processing.

The Environmental Working Group publishes a list each year of the “Dirty 12™” and “Clean 15™.” Many plants, like avocados and corn, are naturally disease resistant and hardy. This means fewer pesticides are used on these plants, even when conventionally grown. These plant foods make up the “Clean 15™.” Other plants are less hardy and conventional growing tends to apply more synthetic pesticides. Prioritize buying the “Dirty 12™” organically. Go towww.ewg.orgto learn more about organic farming and see the year’s list.

Clean all produce before use, whether it is grown organically or conventionally.

Make your own veggie wash:Mix 2 cups cold tap water with ¼ cup white wine vinegar and 2 tbsp. lemon juice. Pour into a spray bottle. Squirt on your produce and let rest for 2 minutes. Rinse in tap water.

Non-GMO Project Verifiedfoods do not contain GMOs. This means that the plant was not derived through genetic engineering. The most common products containing GMOs are corn, soy, sugar, and products made from these plants.

Few studies have been done testing the long-term effects of consuming GMOs. However, GMO farming practices have led to increased use of synthetic pesticides and herbicides. Labeling laws and regulations surrounding GMOs are in development at the time of this guide’s publishing.

Cage-Free, Free-Range, and Pasture-Raisedlabels refer to the living conditions of poultry. These labels indicate standards for animal welfare.

© American Institute for Preventive Medicine

January 23, 2026
Chocolate Milk May Be The Best-Kept Secret

HEALTHY EATING

Chocolate milk may be the best-kept secret for making sure kids get the calcium they need every day. Contrary to popular myths, chocolate milk is nutrient-rich, adds only a few more calories and not much caffeine, and is kids’ number-one flavor pick. Kids have a limited time to build up their “bone bank.” The calcium in chocolate milk is one way to assure timely deposits, according to the National Dairy Council.

© American Institute for Preventive Medicine

January 23, 2026