When site published, the content will be centered in the page
|
Vertical Divider
|
Vertical Divider
HEALTH TIP #1
FIND THE FOLATE Keep your blood pressure from climbing with a healthy helping of folate. Women who consumed ample amounts of folate every day had the lowest risk of hypertension in a recent study. Everyone should get about 700 micrograms daily to boost blood vessel health. Seek out folate-rich treats, such as asparagus spears, artichokes, and spinach, in your produce aisle. Fortified pasta, breads, and cereals also are a good source. HEALTH TIP #2
A FRUIT FOR LUNG HEALTH Breathe easier by munching on fruit for your lungs. Eating a couple of apples per week could reduce the risk of developing asthma and improve overall lung function, new research has revealed. Apples contain a variety of health-promoting phytochemicals, including quercetin, which may be the reason for the lung-boosting benefits. HEALTH TIP #3
FRUITFUL WEIGHT LOSS Reaching for the fruit bowl more often could help keep your weight from creeping higher. A recent study analyzing changes in dietary patterns over a period of time revealed that people who consumed more servings of fruit than they did 6 years prior were least likely to have gained weight among the groups studied. Keep apples, oranges, plums, and pears on hand as ready companions to your weight-maintenance efforts. HEALTH TIP #4
A MUST-HAVE MINERAL Protect your esophagus with a steady stream of zinc in your diet. Chinese researchers recently discovered that higher levels of zinc in people's tissues corresponded with a lower risk of esophageal cancer. Most Americans get adequate amounts of zinc in their diets, but if you shy away from zinc-rich foods, such as meats, nuts, legumes, and fortified cereals, ask your healthcare provider about a supplement. HEALTH TIP #5
REEL IN INFLAMMATION Help control tissue-damaging inflammatory processes with a bit of fish oil. Chronic inflammation of body tissues may play a role in the pathology of many diseases, including diabetes and heart disease. However, a new study reveals omega-3 fatty acids in fish oil may help reduce inflammation. Seek out a serving of oily fish such as salmon or tuna each week. HEALTH TIP #6
A HEATED DEBATE Certain cooking methods could be bad for your broccoli. Zapping broccoli in the microwave may destroy up to 97 percent of its flavonoids, a recent study concludes. Boiling broccoli can lead to a loss of nutrients as well. Lightly steaming the veggie appears best for retaining the highest level of nutrients possible. HEALTH TIP #7
POWERED UP PRODUCE Pairing veggies with avocado may help you get the full power of your produce. Healthy fats in avocados aid carotenoid absorption, a recent study reveals. Carotenoids are the bright red, orange and yellow pigments of colorful fruits and vegetables. These carotenoids have antioxidant properties that may help decrease the risk of heart disease and certain kinds of cancer. HEALTH TIP #8
A SWEET HEALTH TREAT Indulge your sweet tooth with a heart-healthy treat. Dark chocolate may help lower blood pressure and improve insulin sensitivity in healthy people, a recent study concludes. Flavanols are likely the source of dark chocolate's health powers. They relax blood vessels and stimulate glucose absorption. Remember to eat chocolate in moderation; it's still high in fat and calories. HEALTH TIP #9
DITCH THE DRIVE Dodge a dangerous killer with a small change in work plans. Colon cancer is among the most common forms of cancer in many developed countries. But research shows that peoplewho cycle or walk to work have significantly lower rates of colon cancer. If you can't find an active way to commute to work, lace up your walking shoes for a brisk stroll at lunch. HEALTH TIP #10
IMPAIRED BY THE BLUES Don't let a bout with the blues endanger your health. Research suggests people prone to blue moods may have an increased health risk. In a study, depressed men experienced an increased risk of dying from stroke compared to their more emotionally vital peers. Seek help from a professional for chronic depression, and find appropriate self-help methods for minor cases of the blues. HEALTH TIP #11
A WHOLE LOT HEALTHIER Choosing whole apples over apple juice may provide extra health benefits. Whole fruit and fruit juices are easy ways to get your recommended daily intake of fruit. However, whole apples may have certain advantages over apple juice. Research suggests apples with the peels help inhibit LDL oxidation more consistently than juice does. Minimizing LDL oxidation may help deter the development of arterial plaques. HEALTH TIP #12
LEGUMES FOR THE LASSES Eat your beans to guard against a common cancer. Eating beans at least twice per week may reduce the risk of breast cancer, a new study of women reveals. The fiber, flavonols, and other beneficial phytochemicals in beans may explain their cancer-fighting powers. Good choices include black or red beans, garbanzo beans, and soybeans. HEALTH TIP #13
PROTEIN FOR THE PANCREAS If you make a conscious effort to minimize your intake of processed meats, your pancreas will thank you. In a recent study, people who ate the most processed meats, such as hot dogs, bacon, cold cuts, and sausage, had as much as a 67 percent increase in their risk of pancreatic cancer. Protein choices such as fish, poultry, and eggs were not associated with an increased risk of the disease. HEALTH TIP #14
WAKE-UP CALL Eating breakfast may tame your appetite and help keep your blood fats in check. Breakfast eaters consume fewer calories throughout the day and have better blood lipid profiles and insulin sensitivity than breakfast skippers, a recent study concludes. Low-fat yogurt with fruit, granola with skim milk, or whole-grain toast with peanut butter are all great choices to start your day. HEALTH TIP #15
APRICOT DELIGHT A sweet dried fruit may help control blood pressure. A small handful of apricots contains 480 milligrams of potassium, a mineral found in many fruits and vegetables. Research shows this mighty mineral helps control blood pressure. Mix dried, chopped apricots with a handful of nuts and seeds for a high-protein, mineral-rich trail mix. HEALTH TIP #16
SWEET DREAMS CONTROL BLOOD SUGAR? Bad sleep habits may set you up for poor blood sugar control. Sleeping for less than 6 hours or more than 9 hours per night was associated with an increased risk of diabetes in a recent study. These same poor sleep habits also were linked to impaired glucose tolerance, a condition marked by higher-than-normal blood sugar levels. Aim for 6 to 8 hours of sleep per night. HEALTH TIP #17
BRIMMING WITH HEALTH Black or green, tea is brimming with heart-healthy benefits. Compounds in green and black teas have a healthful impact on several markers of heart disease risk, but debate continues as to which kind of tea is healthiest. Recent research suggests it may be a dead heat. In a study, green and black tea appeared equally protective against fatty arterial plaque buildup. HEALTH TIP #18
TOO STRONG ON THE IRON? Are your fortified foods overloading you with iron? Read the labels and take note. A small percentage of American adults with already high iron stores may need to be especially careful not to overdo it with iron in their diets. The combination of high iron stores and excessive iron intake may increase cancer risk, research suggests. Limit yourself to 18 milligrams per day and read labels to stay on target. HEALTH TIP #19
MORE TALK ABOUT ALMONDS Seek out a handful of almonds for a serving of a potential Parkinson's fighter. A diet packed with vitamin E may help protect against Parkinson's disease, recent research concludes, and almonds are a good source. Parkinson's is a chronic neurological condition that hampers motor function. Other good food sources of antioxidant vitamin E include hazelnuts, wheat-germ oil, sweet potatoes, and peanut butter. HEALTH TIP #20
FORGET STRESS Don't let stress hormones hamper your brain activity. High levels of stress hormones muddle memory in people of all ages by impairing brain areas involved in cognitive processing, a recent study concludes. Keep your memory sharp by fighting stress with regular exercise, social interactions with supportive people, and deep-breathing exercises. HEALTH TIP #21
A LITTLE BITE BEFORE BED If you have trouble drifting off, the right bedtime snack may help promote a more restful night's sleep. In a study, a tryptophan-enriched snack before bed helped study participants sleep better and promoted morning alertness. Foods that provide a dose of tryptophan include bananas, dairy, nuts, eggs, soybeans, tuna, and chicken. Keep the serving size small and have your snack about an hour before bed. HEALTH TIP #22
SWEET ON ANTIOXIDANTS Reach for a certain sweet dried fruit for some extra antioxidants. Dried figs are high in polyphenols, powerful antioxidants that help keep your heart and blood vessels healthy. Eating just 5 or 6 dried figs per day helps you meet your daily fiber and fruit requirements while satisfying your sweet tooth naturally. HEALTH TIP #23
PLANT IT ON YOUR PLATE Plant-based foods may help you rein in high cholesterol. Although a diet that is low in fat and saturated fat may help lower both total and LDL cholesterol, a new study suggests you could do more. Eating a variety of veggies, whole grains, and legumes appears to make the usual low-fat, cholesterol-control diet even more effective. HEALTH TIP #24
HERB OF THE HOUR A popular herb may help make cooking red meat safer. Cooking meats may create carcinogenic compounds, especially if the meat is cooked at a high heat. However, a recent study reveals rosemary may minimize those compounds. In the study, adding a bit of rosemary extract to hamburger patty mixtures before cooking helped reduce the formation of the harmful substances. HEALTH TIP #25
LOVE THOSE LIMONOIDS There's a new reason to love your morning glass of orange juice. Orange juice and other sources of citrus are high in limonoids, phytochemicals that studies suggest inhibit the growth of certain types of cancer cells. While research confirming the benefits of limonoids continues, go ahead and drink up; orange juice also is high in heart-healthy potassium, folate, and vitamin C. HEALTH TIP #26
SEEING RED Cut back on red and processed meat to help keep your colon healthy. Eating 160 grams or more of red or processed meat per day -- the equivalent of about 5 and a half ounces – was associated with a significant increase in a person's risk of colorectal cancer in a recent study. Try poultry, fish, dry beans, egg whites, tofu, or nuts for an alternative to red meat that is still rich in protein. HEALTH TIP #27
HEALTH AT EVERY SIZE Healthy living beats skinny living hands down. In a recent study, obese women who focused on being healthy, regardless of their size, achieved greater long-lasting health benefits than women who focused on dieting. When you change your eating and exercise habits, make improving your health your primary goal, and take the focus off the bathroom scale. HEALTH TIP #28
A CHEWY TREAT FOR TEETH Research reveals that chewy raisins may provide special benefits to your choppers. Phytochemicals in raisins appear to help fight cavities by inhibiting the growth of certain types of oral bacteria. Raisins also prevent the bacteria from sticking to teeth. Keep your teeth healthy by brushing and flossing every day, having regular dental checkups and professional teeth cleanings, and choosing smile-friendly snacks. |
Vertical Divider
|
