nutrition

Would You Replace Real Meals With Powdered Food?

Food: It's one of the few steady components of being a functioning human that should bring joy to each day, multiple times a day. But what if we cut out chewing for the sake of efficiency? Forget pancakes and bacon to lure you out of bed on a rough morning, the banh mi that will power you through your lunch break or the nostalgic home-cooked meal to wrap up a weekend. Protein powder has long been part of the smoothie-centric diet of fitness enthusiasts, but a growing movement to replace meals with powdered food may endanger cuisine's status as, you know, essential, for future work-centric generations.

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Study: Plant Fats Healthier Than Animal Fats

We’ve all been told that foods like avocados, olive oil, and nuts are high in fat but that their fat content doesn’t mean they’re unhealthy. Why? Well, as a new study released by the American Heart Association shows, not all fats are created equal.

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8 Reasons You Should Be Eating More Ginseng

Ginseng has been used in traditional Chinese medicine for centuries.

1. Potent Antioxidant That May Reduce Inflammation

Ginseng has beneficial antioxidant and anti-inflammatory properties (4).

Some test-tube studies have shown that ginseng extracts and ginsenoside compounds could inhibit inflammation and increase antioxidant capacity in cells (56).

The results are promising in humans, as well.

One study investigated the effects of having 18 young male athletes take 2 grams of Korean red ginseng extract three times per day for seven days.

The men then had levels of certain inflammatory markers tested after performing an exercise test. These levels were significantly lower than in the placebo group, lasting for up to 72 hours after testing (7).

Another study followed people with skin inflammation. It found improvements in inflammation and antioxidative activity after treatment with Korean red ginseng extract (8).

Lastly, a larger study followed 71 postmenopausal women who took 3 grams of red ginseng or a placebo daily for 12 weeks. Antioxidant activity and oxidative stress markers were then measured.

Researchers concluded that red ginseng may help reduce oxidative stress by increasing antioxidant enzyme activities (9).

SUMMARY: Ginseng has been shown to help reduce inflammatory markers and help protect against oxidative stress.
2. May Benefit Brain Function

Ginseng could help improve brain functions like memory, behavior and mood (1011).

Some test-tube and animal studies show that components in ginseng, like ginsenosides and compound K, could protect the brain against damage caused by free radicals (121314).

One study followed 30 healthy people who consumed 200 mg of Panax ginseng daily for four weeks. At the end of the study, they showed improvement in mental health, social functioning and mood.

However, these benefits stopped being significant after 8 weeks, suggesting that ginseng effects might decrease with extended use (15).

Another study examined how single doses of either 200 or 400 mg of Panax ginseng affected mental performance, mental fatigue and blood sugar levels in 30 healthy adults before and after a 10-minute mental test.

The 200-mg dose, as opposed to the 400-mg dose, was more effective at improving mental performance and fatigue during the test (16).

It is possible that ginseng assisted the uptake of blood sugar by cells, which could have enhanced performance and reduced mental fatigue. Yet it is not clear why the lower dose was more effective than the higher one.

A third study found that taking 400 mg of Panax ginseng daily for eight days improved calmness and math skills (17).

What’s more, other studies found positive effects on brain function and behavior in people with Alzheimer's disease (181920).

SUMMARY: Ginseng has been shown to benefit mental functions, feelings of calmness and mood in both healthy people and those with Alzheimer's disease.
3. Could Improve Erectile Dysfunction

Research has shown that ginseng may be a useful alternative for the treatment of erectile dysfunction (ED) in men (2122).

It seems that compounds in it may protect against oxidative stress in blood vessels and tissues in the penis and help restore normal function (2324).

Additionally, studies have shown that ginseng may promote the production of nitric oxide, a compound that improves muscle relaxation in the penis and increases blood circulation (2425).

One study found that men treated with Korean red ginseng had a 60% improvement in ED symptoms, compared to 30% improvement produced by a medication used to treat ED (26).

Moreover, another study showed that 86 men with ED had significant improvements in erectile function and overall satisfaction after taking 1,000 mg of aged ginseng extract for 8 weeks (27).

However, more studies are needed to draw definite conclusions about the effects of ginseng on ED (24).

SUMMARY: Ginseng may improve symptoms of erectile dysfunction by decreasing oxidative stress in tissues and enhancing blood flow in penile muscles.
4. May Boost the Immune System

Ginseng may strengthen the immune system.

Some studies exploring its effects on the immune system have focused on cancer patients undergoing surgery or chemotherapy treatment.

One study followed 39 people with stomach cancer after surgical procedures, treating them with 5,400 mg of ginseng daily for two years.

Interestingly, these people had significant improvements in immune functions and a lower recurrence of symptoms ( target="_blank"28).

Another study examined the effect of red ginseng extract on immune system markers in people with advanced stomach cancer undergoing post-surgery chemotherapy.

After three months, those taking red ginseng extract had better immune system markers than those in the control or placebo group (29).

Furthermore, a study suggested that people who take ginseng could have up to a 35% higher chance of living disease-free for five years after curative surgery and up to a 38% higher survival rate compared to those not taking it (30).

It seems that ginseng extract could enhance the effect of vaccinations against diseases like influenza, as well (31).

Even though these studies show improvements in immune system markers in people with cancer, more research is needed to demonstrate the efficacy of ginseng in boosting resistance to infections in healthy people (32).

SUMMARY: Ginseng may strengthen the immune system in people with cancer and even enhance the effects of certain vaccinations.
5. May Have Potential Benefits Against Cancer

Ginseng may be helpful in reducing the risk of certain cancers (33).

Ginsenosides in this herb have been shown to help reduce inflammation and provide antioxidant protection (3435).

The cell cycle is the process by which cells normally grow and divide. Ginsenosides could benefit this cycle by preventing abnormal cell production and growth (3435).

A review of several studies indicated that people who took ginseng had a 16% lower risk of developing cancer (35).

Moreover, an observational study suggested that people taking ginseng could be less likely to develop certain types of cancer, such as lip, mouth, esophagus, stomach, colon, liver and lung cancer, than those who do not take it (36).

Ginseng may also help improve the health of patients undergoing chemotherapy, reduce side effects and enhance the effect of some treatment drugs (34).

While studies on the role of ginseng in cancer prevention show some benefits, they remain inconclusive (37).

SUMMARY: Ginsenosides in ginseng seem to regulate inflammation, provide antioxidant protection and maintain the health of cells, which could help decrease the risk of certain kinds of cancer. Nevertheless, more research is needed.
6. May Fight Tiredness and Increase Energy Levels

Ginseng has been shown to help fight fatigue and promote energy.

Various animal studies have linked some components in ginseng, like polysaccharides and oligopeptides, with lower oxidative stress and higher energy production in cells, which could help fight fatigue (383940).

One four-week study explored the effects of giving 1 or 2 grams of Panax ginseng or a placebo to 90 people with chronic fatigue.

Those given Panax ginseng experienced less physical and mental fatigue, as well as reductions in oxidative stress, than those taking the placebo (41).

Another study gave 364 cancer survivors experiencing fatigue 2,000 mg of American ginseng or a placebo. After eight weeks, those in the ginseng group had significantly lower fatigue levels than those in the placebo group (42).

Furthermore, a review of over 155 studies suggested that ginseng supplements may not only help reduce fatigue but also enhance physical activity (43).

SUMMARY: Ginseng may help fight fatigue and enhance physical activity by lowering oxidative damage and increasing energy production in cells.
7. Could Lower Blood Sugar

Ginseng seems to be beneficial in the control of blood glucose in people both with and without diabetes (4445).

American and Asian ginseng have been shown to improve pancreatic cell function, boost insulin production and enhance the uptake of blood sugar in tissues (44).

Moreover, studies show that ginseng extracts help by providing antioxidant protection that reduce free radicals in the cells of those with diabetes (44).

One study assessed the effects of 6 grams of Korean red ginseng, along with the usual anti-diabetic medication or diet, in 19 people with type 2 diabetes.

Interestingly, they were able to maintain good blood sugar control throughout the 12-week study. They also had an 11% decrease in blood sugar levels, a 38% decrease in fasting insulin and a 33% increase in insulin sensitivity (46).

Another study showed that American ginseng helped improve blood sugar levels in 10 healthy people after they performed a sugary drink test (47).

It seems that fermented red ginseng could be even more effective at blood sugar control. Fermented ginseng is produced with the help of live bacteria that transform the ginsenosides into a more easily absorbed and potent form (48).

In fact, a study demonstrated that taking 2.7 grams of fermented red ginseng daily was effective at lowering blood sugar and increasing insulin levels after a test meal, compared to a placebo (49).

SUMMARY: Ginseng, particularly fermented red ginseng, may help increase insulin production, enhance blood sugar uptake in cells and provide antioxidant protection.
8. Easy to Add to Your Diet

Ginseng root can be consumed in many ways. It can be eaten raw or you can lightly steam it to soften it.

It can also be stewed in water to make a tea. To do this, just add hot water to freshly sliced ginseng and let it steep for several minutes.

Ginseng can be added to various recipes like soups and stir-frys, too. And the extract can be found in powder, tablet, capsule and oil forms.

How much you should take depends on the condition you want to improve. Overall, daily doses of 1–2 grams of raw ginseng root or 200–400 mg of extract are suggested. It’s best to start with lower doses and increase over time.

Look for a standard ginseng extract that contains 2–3% total ginsenosides, and consume it before meals to increase absorption and get the full benefits.

SUMMARY: Ginseng can be eaten raw, made into tea or added to various dishes. It can also be consumed as a powder, capsule or oil.
Safety and Potential Side Effects

According to research, ginseng appears to be safe and should not produce any serious adverse effects.

However, people taking diabetes medications should monitor their blood sugar levels closely when using ginseng to ensure these levels do not go too low.

Additionally, ginseng may reduce the effectiveness of anticoagulant drugs.

For these reasons, talk to your doctor before supplementing with it.

Note that due to the lack of safety studies, ginseng is not recommended for children or women who are pregnant or breastfeeding.

Lastly, there is evidence suggesting that the extended use of ginseng could decrease its effectiveness in the body.

To maximize its benefits, you should take ginseng in 2–3-week cycles with a one or two week break in between (14).

SUMMARY: While ginseng appears to be safe, people taking certain medications should pay attention to possible drug interactions.
The Bottom Line

Ginseng is an herbal supplement that has been used for centuries in Chinese medicine.

It is commonly touted for its antioxidant and anti-inflammatory effects. It could also help regulate blood sugar levels and have benefits for some cancers.

What’s more, ginseng may strengthen the immune system, enhance brain function, fight fatigue and improve symptoms of erectile dysfunction.

Ginseng can be consumed raw or lightly steamed. It can also easily be added to your diet via its extract, capsule or powder form.

Whether you want to improve a certain condition or simply give your health a boost, ginseng is definitely worth a try.

This article was originally published by Healthline. Reprinted with permission.

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Here's the Federal Government's Big Chance to Improve Public Health and Reduce Animal Suffering - at the Same Time

Since 1980, the federal government has issued the Dietary Guidelines for Americans to offer input on what kinds of foods contribute to a healthy diet. Every five years, the U.S. Department of Agriculture and the U.S. Department of Health and Human Services appoint an advisory committee to revise and update the guidelines based on the most current science and dietary knowledge. The guidelines set nutrition standards for school lunch programs, federal assistance programs, the military and health professionals. They also serve as a tool to help American citizens choose foods to decrease the risk of disease and improve their overall health.

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Want to Reduce Your Risk of Death by 12%? Eat More Chili Peppers

Jalapeños are spicy chili peppers from the hot pepper family.

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12 Healthy Foods High in Antioxidants

Antioxidants are compounds produced in your body and found in foods. They help defend your cells from damage caused by potentially harmful molecules known as free radicals.

1. Dark Chocolate

Lucky for chocolate lovers, dark chocolate is nutritious. It has more cocoa than regular chocolate, as well as more minerals and antioxidants.

Based on the FRAP analysis, dark chocolate has up to 15 mmol of antioxidants per 3.5 ounces (100 grams). This is even more than blueberries and raspberries, which contain up to 9.2 and 2.3 mmol of antioxidants in the same serving size, respectively (3).

Moreover, the antioxidants in cocoa and dark chocolate have been linked to impressive health benefits such as less inflammation and reduced risk factors for heart disease.

For example, a review of 10 studies looked at the link between cocoa intake and blood pressure in both healthy people and those with high blood pressure.

Consuming cocoa-rich products like dark chocolate reduced systolic blood pressure (the upper value) by an average of 4.5 mmHg and diastolic blood pressure (the lower value) by an average of 2.5 mmHg (4).

Another study found that dark chocolate may reduce the risk of heart disease by raising blood antioxidant levels, raising levels of “good” HDL cholesterol and preventing “bad” LDL cholesterol from becoming oxidized (5).

Oxidized LDL cholesterol is harmful because it promotes inflammation in the blood vessels, which can lead to an increased risk of heart disease (6).

SUMMARY: Dark chocolate is delicious, nutritious and one of the best sources of antioxidants. Generally speaking, the higher the cocoa content, the more antioxidants the chocolate contains.
2. Pecans

Pecans are a type of nut native to Mexico and South America. They are a good source of healthy fats and minerals, plus contain a high amount of antioxidants.

Based on a FRAP analysis, pecans contain up to 10.6 mmol of antioxidants per 3.5 ounces (100 grams) (3).

In addition, pecans can help raise antioxidant levels in the blood.

For example, a study found that people who consumed 20% of their daily calories from pecans experienced significantly increased blood antioxidant levels (7).

In another study, people who consumed pecans experienced a 26–33% fall in oxidized blood LDL levels within two to eight hours. High levels of oxidized LDL cholesterol in the blood is a risk factor for heart disease (8).

Although pecans are a great source of healthy fats, they are also high in calories. So it’s important to eat pecans in moderation to avoid consuming too many calories.

SUMMARY: Pecans are popular nuts rich in minerals, healthy fats and antioxidants. They may also help raise blood antioxidant levels and lower bad cholesterol.
3. Blueberries

Although they are low in calories, blueberries are packed with nutrients and antioxidants.

According to a FRAP analysis, blueberries have up to 9.2 mmol of antioxidants per 3.5 ounces (100 grams) (3).

Several studies even suggest that blueberries contain the highest amount of antioxidants among all commonly consumed fruits and vegetables (910).

In addition, research from test-tube and animal studies has shown that the antioxidants in blueberries may delay the decline in brain function that tends to happen with age (11).

Researchers have suggested that the antioxidants in blueberries may be responsible for this effect. They’re thought to do this by neutralizing harmful free radicals, reducing inflammation and changing the expression of certain genes (11).

Additionally, the antioxidants in blueberries, especially a type called anthocyanins, have been shown to reduce risk factors for heart disease, lowering LDL cholesterol levels and blood pressure (12).

SUMMARY: Blueberries are among the best sources of antioxidants in the diet. They are rich in anthocyanins and other antioxidants that may help reduce the risk of heart disease and delay the decline in brain function that happens with age.
4. Strawberries

Strawberries are among the most popular berries on the planet. They are sweet, versatile and a rich source of vitamin C and antioxidants (13).

Based on a FRAP analysis, strawberries provide up to 5.4 mmol of antioxidants per 3.5 ounces (100 grams) (3).

Moreover, strawberries contain a type of antioxidant called anthocyanins, which give them their red color. Strawberries that have a higher anthocyanin content tend to be brighter red (14).

Research has shown that anthocyanins may help reduce the risk of heart disease by reducing levels of “bad” LDL cholesterol and raising “good” HDL cholesterol (1516).

A review of 10 studies found that taking an anthocyanin supplement significantly reduced LDL cholesterol among people who had either heart disease or high LDL levels (17).

SUMMARY: Like other berries, strawberries are rich in antioxidants called anthocyanins, which may help reduce the risk of heart disease.
5. Artichokes

Artichokes are a delicious and nutritious vegetable not very common in the North American diet.

But they have a long history — people in ancient times used their leaves as a remedy to treat liver conditions like jaundice (18).

Artichokes are also a great source of dietary fiber, minerals and antioxidants (19).

Based on a FRAP analysis, artichokes contain up to 4.7 mmol of antioxidants per 3.5 ounces (100 grams) (3).

Artichokes are especially rich in the antioxidant known as chlorogenic acid. Studies suggest that the antioxidant and anti-inflammatory benefits of chlorogenic acid may reduce the risk of certain cancers, type 2 diabetes and heart disease (2021).

The antioxidant content of artichokes can vary, depending on how they are prepared.

Boiling artichokes may raise their antioxidant content by eight times, and steaming them may raise it by 15 times. On the other hand, frying artichokes may reduce their antioxidant content (22).

SUMMARY: Artichokes are vegetables with some of the highest levels of antioxidants, including chlorogenic acid. Their antioxidant content can vary based on how they are prepared.
6. Goji Berries

Goji berries are the dried fruits of two related plants, Lycium barbarum and Lycium chinense.

They have been a part of traditional Chinese medicine for more than 2,000 years.

Goji berries are often marketed as a superfood because they are rich in vitamins, minerals and antioxidants (2324).

Based on a FRAP analysis, goji berries contain 4.3 mmol of antioxidants per 3.5 ounces (100 grams) (3).

In addition, goji berries contain unique antioxidants known as Lycium barbarum polysaccharides. These have been linked to a reduced risk of heart disease and cancer, and may help combat skin aging (2526).

Moreover, goji berries may also be very effective at raising blood antioxidant levels.

In one study, healthy elderly people consumed a milk-based goji berry drink every day for 90 days. By the end of the study, their blood antioxidant levels had risen by 57% (27).

While goji berries are nutritious, they can be expensive to eat on a regular basis.

Moreover, there are only a handful of studies on the effects of goji berries in humans. Though these support their health benefits, more human-based research is needed.

SUMMARY: Goji berries are a rich source of antioxidants, including a unique type known as Lycium barbarum polysaccharides. These have been linked to a reduced risk of heart disease and cancer, and may help fight skin aging.
7. Raspberries

Raspberries are soft, tart berries that are often used in desserts. They are a great source of dietary fiber, vitamin C, manganese and antioxidants (28).

Based on a FRAP analysis, raspberries have up to 4 mmol of antioxidants per 3.5 ounces (100 grams) (3).

Several studies have linked the antioxidants and other components in raspberries to lower risks of cancer and heart disease.

One test-tube study found that the antioxidants and other components in raspberries killed 90% of stomach, colon and breast cancer cells in the sample (29).

A review of five studies concluded that the anti-inflammatory and antioxidant properties of black raspberries may slow down and suppress the effects of a variety of cancers (30).

Moreover, the antioxidants in raspberries, especially anthocyanins, may reduce inflammation and oxidative stress. This may reduce the risk of heart disease (313233).

That said, most of the evidence for the health benefits of raspberries is from test-tube studies. More research in humans is needed before recommendations can be made.

SUMMARY: Raspberries are nutritious, delicious and packed with antioxidants. Like blueberries, they are rich in anthocyanins and have anti-inflammatory effects in the body.
8. Kale

Kale is a cruciferous vegetable and a member of the group of vegetables cultivated from the species Brassica oleracea. Other members include broccoli and cauliflower.

Kale is one of the most nutritious greens on the planet and is rich in vitamins A, K and C. It’s also rich in antioxidants, providing up to 2.7 mmol per 3.5 ounces (100 grams) (334).

However, red varieties of kale such as redbor and red Russian kale may contain nearly twice as much — up to 4.1 mmol of antioxidants per 3.5 ounces (3).

This is because red varieties of kale contain more anthocyanin antioxidants as well as several other antioxidants that give them their vibrant color.

Kale is also a great plant-based source of calcium, an important mineral that helps maintain bone health and plays roles in other cellular functions (35).

SUMMARY: Kale is one of the most nutritious greens on the planet, partly because it’s rich in antioxidants. Although regular kale is high in antioxidants, red varieties may contain close to twice as much.
9. Red Cabbage

Red cabbage has an impressive nutrient profile. Also known as purple cabbage, it is rich in vitamins C, K and A, and has a high antioxidant content (36).

According to a FRAP analysis, red cabbage provides up to 2.2 mmol of antioxidants per 3.5 ounces (100 grams) (3).

That’s more than four times the amount of antioxidants in regular cooked cabbage (3).

This is because red cabbage contains anthocyanins, a group of antioxidants that give red cabbage its color. Anthocyanins are also found in strawberries and raspberries.

These anthocyanins have been linked to several health benefits. They may reduce inflammation, protect against heart disease and reduce the risk of certain cancers (37).

What’s more, red cabbage is a rich source of vitamin C, which acts as an antioxidant in the body. Vitamin C may help strengthen the immune system and keep the skin firm (3839).

Interestingly, the way red cabbage is prepared can also affect its antioxidant levels.

Boiling and stir-frying red cabbage may boost its antioxidant profile, while steaming red cabbage may reduce its antioxidant content by almost 35% (40).

SUMMARY: Red cabbage is a delicious way to increase your antioxidant intake. Its red color comes from its high content of anthocyanins, a group of antioxidants that have been linked to some impressive health benefits.
10. Beans

Beans are a diverse group of legumes that are inexpensive and healthy. They are also incredibly high in fiber, which can help keep your bowel movements regular.

Beans are also one of the best vegetable sources of antioxidants. A FRAP analysis found that green broad beans contain up to 2 mmol of antioxidants per 3.5 ounces (100 grams) (3).

In addition, some beans such as pinto beans contain a particular antioxidant called kaempferol. This antioxidant has been linked to impressive health benefits, such as reduced chronic inflammation and suppressed cancer growth (4142).

For example, several animal studies have found that kaempferol may suppress the growth of cancers in the breast, bladder, kidneys and lungs (43444546).

However, because most of the research supporting the benefits of kaempferol has been in animals or test tubes, more human-based studies are needed.

SUMMARY: Beans are an inexpensive way to increase your antioxidant intake. They also contain the antioxidant kaempferol, which has been linked to anticancer benefits in animal and test-tube studies.
11. Beets

Beets, also known as beetroot, are the roots of a vegetable scientifically known as Beta vulgaris. They have a mild taste and are a great source of fiber, potassium, iron, folate and antioxidants (47).

Based on a FRAP analysis, beets contain up to 1.7 mmol of antioxidants per 3.5 ounces (100 grams) (3).

They’re particularly rich in a group of antioxidants called betalains. These give beets their reddish color and have been linked to health benefits.

For example, several test-tube studies have linked betalains to a lower risk of cancers in the colon and digestive tract (4849).

Additionally, beets contain other compounds that may help suppress inflammation. For example, a study found that taking betalain capsules made from beetroot extract significantly relieved osteoarthritis pain and inflammation (50).

SUMMARY: Beets are a great source of fiber, potassium, iron, folate and antioxidants. They contain a group of antioxidants called betalains that have been linked to impressive health benefits.
12. Spinach

Spinach is one of the most nutritionally dense vegetables. It’s loaded with vitamins, minerals and antioxidants, and is incredibly low in calories (51).

Based on a FRAP analysis, spinach provides up to 0.9 mmol of antioxidants per 3.5 ounces (100 grams) (3).

Spinach is also a great source of lutein and zeaxanthin, two antioxidants that may help protect your eyes from damaging UV light and other harmful light wavelengths (525354).

These antioxidants help combat damage to the eyes that free radicals may cause over time.

SUMMARY: Spinach is rich in nutrients, high in antioxidants and low in calories. It’s also one of the best sources of lutein and zeaxanthin, which defend the eyes from free radicals.
The Bottom Line

Antioxidants are compounds that your body makes naturally. You can also get them from foods.

They protect your body from potentially harmful molecules known as free radicals, which can accumulate and promote oxidative stress. Unfortunately, oxidative stress raises the risk of heart disease, cancers, type 2 diabetes and many other chronic diseases.

Fortunately, eating a diet rich in antioxidants can help neutralize free radicals and reduce the risk of these chronic diseases.

By eating a wide variety of the foods in this article, you can boost your blood levels of antioxidants and reap their many health benefits.

This article was originally published by Healthline. Reprinted with permission.

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How Much Daily Activity You Need to Burn off 9 Healthy (But High-Calorie) Foods

A healthy lifestyle is fueled by nutrient-rich foods that give your body the energy it needs. But some of these foods come with high calorie counts, and the "healthy" label doesn't mean it's okay to consume unlimited amounts of them.

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15 Incredibly Heart-Healthy Foods

Heart disease accounts for nearly one-third of all deaths worldwide (1).

Leafy green vegetables like spinach, kale and collard greens are well-known for their wealth of vitamins, minerals and antioxidants.

In particular, they’re a great source of vitamin K, which helps protect your arteries and promote proper blood clotting (23).

They’re also high in dietary nitrates, which have been shown to reduce blood pressure, decrease arterial stiffness and improve the function of cells lining the blood vessels (4).

Some studies have also found a link between increasing your intake of leafy green vegetables and a lower risk of heart disease.

One analysis of eight studies found that increasing leafy green vegetable intake was associated with up to a 16% lower incidence of heart disease (5).

Another study in 29,689 women showed that a high intake of leafy green vegetables was linked to a significantly lower risk of coronary heart disease (6).

SUMMARY: Leafy green vegetables are high in vitamin K and nitrates, which can help reduce blood pressure and improve arterial function. Studies show that a higher intake of leafy greens is associated with a lower risk of heart disease.

Whole grains include all three nutrient-rich parts of the grain: germ, endosperm and bran.

Common types of whole grains include whole wheat, brown rice, oats, rye, barley, buckwheat and quinoa.

Compared to refined grains, whole grains are higher in fiber, which may help reduce “bad” LDL cholesterol and decrease the risk of heart disease (789).

Multiple studies have found that including more whole grains in your diet can benefit your heart health.

One analysis of 45 studies concluded that eating three more servings of whole grains daily was associated with a 22% lower risk of heart disease (10).

Similarly, another study found that eating at least three servings of whole grains significantly decreased systolic blood pressure by 6 mmHg, which is enough to reduce the risk of stroke by about 25% (11).

When purchasing whole grains, make sure to read the ingredients label carefully. Phrases like “whole grain” or “whole wheat” indicate a whole-grain product, while words like “wheat flour” or “multigrain” may not.

SUMMARY: Studies show that eating whole grains is associated with lower cholesterol and systolic blood pressure, as well as a lower risk of heart disease.

Strawberries, blueberries, blackberries and raspberries are jam-packed with important nutrients that play a central role in heart health.

Berries are also rich in antioxidants like anthocyanins, which protect against the oxidative stress and inflammation that contribute to the development of heart disease (12).

Studies show that eating lots of berries can reduce several risk factors for heart disease.

For example, one study in 27 adults with metabolic syndrome showed that drinking a beverage made of freeze-dried strawberries for eight weeks decreased “bad” LDL cholesterol by 11% (13).

Metabolic syndrome is a cluster of conditions associated with a higher risk of heart disease.

Another study found that eating blueberries daily improved the function of cells that line the blood vessels, which help control blood pressure and blood clotting (14).

Additionally, an analysis of 22 studies showed that eating berries was associated with reductions in “bad” LDL cholesterol, systolic blood pressure, body mass index and certain markers of inflammation (15).

Berries can be a satisfying snack or delicious low-calorie dessert. Try adding a few different types to your diet to take advantage of their unique health benefits.

SUMMARY: Berries are rich in antioxidants. Studies show that eating them can reduce multiple risk factors for heart disease.

Avocados are an excellent source of heart-healthy monounsaturated fats, which have been linked to reduced levels of cholesterol and a lower risk of heart disease (16).

One study looked at the effects of three cholesterol-lowering diets in 45 overweight and obese people, with one of the test groups consuming one avocado per day.

The avocado group experienced reductions in “bad” LDL cholesterol, including lower levels of small, dense LDL cholesterol, which are believed to significantly raise the risk of heart disease (17).

Another study including 17,567 people showed that those who ate avocados regularly were half as likely to have metabolic syndrome (18).

Avocados are also rich in potassium, a nutrient that’s essential to heart health. In fact, just one avocado supplies 975 milligrams of potassium, or about 28% of the amount that you need in a day (19).

Getting at least 4.7 grams of potassium per day can decrease blood pressure by an average of 8.0/4.1 mmHg, which is associated with a 15% lower risk of stroke (20).

SUMMARY: Avocados are high in monounsaturated fats and potassium. They may help lower your cholesterol, blood pressure and risk of metabolic syndrome.

Fatty fish like salmon, mackerel, sardines and tuna are loaded with omega-3 fatty acids, which have been studied extensively for their heart-health benefits.

In one study in 324 people, eating salmon three times a week for eight weeks significantly decreased diastolic blood pressure (21).

Another study showed that eating fish over the long term was linked to lower levels of total cholesterol, blood triglycerides, fasting blood sugar and systolic blood pressure.

Additionally, each 3.5-ounce (100-gram) decrease in weekly fish consumption was associated with a 19% higher likelihood of having one additional risk factor for heart disease, such as high blood pressure, diabetes or obesity (22).

If you don’t eat much seafood, fish oil is another option for getting your daily dose of omega-3 fatty acids.

Fish oil supplements have been shown to reduce blood triglycerides, improve arterial function and decrease blood pressure (23242526).

Other omega-3 supplements like krill oil or algal oil are popular alternatives.

SUMMARY: Fatty fish and fish oil are both high in omega-3 fatty acids and may help reduce heart disease risk factors, including blood pressure, triglycerides and cholesterol.

Walnuts are a great source of fiber and micronutrients like magnesium, copper and manganese (27).

Research shows that incorporating a few servings of walnuts in your diet can help protect against heart disease.

According to one review, eating walnuts can reduce “bad” LDL cholesterol by up to 16%, lower diastolic blood pressure by 2–3 mm Hg and decrease oxidative stress and inflammation (28).

Another study in 365 participants showed that diets supplemented with walnuts led to greater decreases in LDL and total cholesterol (29).

Interestingly, some studies have also found that regularly eating nuts such as walnuts is associated with a lower risk of heart disease (3031).

SUMMARY: Studies suggest that walnuts can help reduce cholesterol and blood pressure and may be associated with a lower risk of heart disease.

Beans contain resistant starch, which resists digestion and is fermented by the beneficial bacteria in your gut (32).

According to some animal studies, resistant starch can improve heart health by decreasing blood levels of triglycerides and cholesterol (333435).

Multiple studies have also found that eating beans can reduce certain risk factors for heart disease.

In one study in 16 people, eating pinto beans reduced levels of blood triglycerides and “bad” LDL cholesterol (36).

One review of 26 studies also found that a diet high in beans and legumes significantly decreased levels of LDL cholesterol (37).

What’s more, eating beans has been linked to reduced blood pressure and inflammation, both of which are risk factors for heart disease (38).

SUMMARY: Beans are high in resistant starch and have been shown to reduce levels of cholesterol and triglycerides, lower blood pressure and decrease inflammation.

Dark chocolate is rich in antioxidants like flavonoids, which can help boost heart health.

Interestingly, several studies have associated eating chocolate with a lower risk of heart disease.

One large study showed that those who ate chocolate at least five times per week had a 57% lower risk of coronary heart disease than non-chocolate eaters (39).

Another study found that eating chocolate at least twice per week was associated with a 32% lower risk of having calcified plaque in the arteries (40).

Keep in mind that these studies show an association but don’t necessarily account for other factors that may be involved.

Additionally, chocolate can be high in sugar and calories, which can negate many of its health-promoting properties.

Be sure to pick a high-quality dark chocolate with a cocoa content of at least 70%, and moderate your intake to make the most of its heart-healthy benefits.

SUMMARY: Dark chocolate is high in antioxidants like flavonoids. It has been associated with a lower risk of developing calcified plaque in the arteries and coronary heart disease.

Tomatoes are loaded with lycopene, a natural plant pigment with powerful antioxidant properties (41).

Antioxidants help neutralize harmful free radicals, preventing oxidative damage and inflammation, both of which can contribute to heart disease.

Low blood levels of lycopene are linked to an increased risk of heart attack and stroke (4243).

One review of 25 studies showed that a high intake of foods rich in lycopene was associated with a reduced risk of heart disease and stroke (44).

Another study in 50 overweight women found that eating two raw tomatoes four times per week increased levels of “good” HDL cholesterol (45).

Higher levels of HDL cholesterol can help remove excess cholesterol and plaque from the arteries to keep your heart healthy and protect against heart disease and stroke (46).

SUMMARY: Tomatoes are rich in lycopene and have been associated with a lower risk of heart disease and stroke, as well as an increase in “good” HDL cholesterol.

Almonds are incredibly nutrient-dense, boasting a long list of vitamins and minerals that are crucial to heart health.

They’re also a good source of heart-healthy monounsaturated fats and fiber, two important nutrients that can help protect against heart disease (47).

Research suggests that eating almonds can have a powerful effect on your cholesterol levels, too.

One study in 48 people with high cholesterol showed that eating 1.5 ounces (43 grams) of almonds daily for six weeks reduced belly fat and levels of “bad” LDL cholesterol, two risk factors for heart disease (48).

Another small study had similar findings, reporting that eating almonds for four weeks resulted in significant decreases in both LDL and total cholesterol (49).

Research also shows that eating almonds is associated with higher levels of HDL cholesterol, which can help reduce plaque buildup and keep your arteries clear (5051).

Remember that while almonds are very high in nutrients, they’re also high in calories. Measure your portions and moderate your intake if you’re trying to lose weight.

SUMMARY: Almonds are high in fiber and monounsaturated fats, and have been linked to reductions in cholesterol and belly fat.

Chia seeds, flaxseeds and hemp seeds are all great sources of heart-healthy nutrients, including fiber and omega-3 fatty acids.

Numerous studies have found that adding these types of seeds to your diet can improve many heart disease risk factors, including inflammation, blood pressure, cholesterol and triglycerides.

For example, hemp seeds are high in arginine, an amino acid that has been associated with reduced blood levels of certain inflammatory markers (52).

Furthermore, flaxseed may help keep blood pressure and cholesterol levels under control.

One study showed that giving flax to people with high blood pressure decreased systolic blood pressure by an average of 10 mmHg and reduced diastolic blood pressure by 7 mmHg (53).

In one study of 17 people, eating bread made with flaxseed was shown to reduce total cholesterol by 7% and “bad” LDL cholesterol by 9% (54).

Although more research is needed about the effects of chia seeds on heart health in humans, one study in rats found that eating chia seeds lowered blood triglyceride levels and boosted levels of beneficial HDL cholesterol (55).

SUMMARY: Human and animal studies have found that eating seeds may improve several heart disease risk factors, including inflammation, blood pressure, cholesterol and triglycerides.

For centuries, garlic has been used as a natural remedy to treat a variety of ailments.

In recent years, research has confirmed its potent medicinal properties and found that garlic can even help improve heart health.

This is thanks to the presence of a compound called allicin, which is believed to have a multitude of therapeutic effects (56).

In one study, taking garlic extract in doses of 600–1,500 mg daily for 24 weeks was as effective as a common prescription drug at reducing blood pressure (57).

One review compiled the results of 39 studies and found that garlic can reduce total cholesterol by an average of 17 mg/dL and “bad” LDL cholesterol by 9 mg/dL in those with high cholesterol (58).

Other studies have found that garlic extract can inhibit platelet buildup, which may reduce the risk of blood clots and stroke (5960).

Be sure to consume garlic raw, or crush it and let it sit for a few minutes before cooking. This allows for the formation of allicin, maximizing its potential health benefits.

SUMMARY: Garlic and its components have been shown to help reduce blood pressure and cholesterol. They may also help inhibit blood clot formation.

A staple in the Mediterranean diet, the heart-healthy benefits of olive oil are well documented.

Olive oil is packed with antioxidants, which can relieve inflammation and decrease the risk of chronic disease (6162).

It’s also rich in monounsaturated fatty acids, and many studies have associated it with improvements in heart health.

In fact, one study in 7,216 adults at high risk for heart disease showed that those who consumed the most olive oil had a 35% lower risk of developing heart disease.

Furthermore, a higher intake of olive oil was associated with a 48% lower risk of dying from heart disease (63).

Another large study also showed that a higher intake of olive oil was associated with lower systolic and diastolic blood pressure (64).

Take advantage of the many benefits of olive oil by drizzling it over cooked dishes or adding it to vinaigrettes and sauces.

SUMMARY: Olive oil is high in antioxidants and monounsaturated fats. It has been associated with lower blood pressure and heart disease risk.

Edamame is an immature soybean frequently found in Asian cuisine.

Like other soy products, edamame is rich in soy isoflavones, a type of flavonoid that may help lower cholesterol levels and improve heart health.

One analysis of 11 studies showed that soy isoflavones reduced total cholesterol by 3.9 mg/dL and “bad” LDL cholesterol by 5 mg/dL (65).

Another analysis showed that 50 grams of soy protein per day decreased LDL cholesterol by an average of 3% (66).

If combined with other changes to diet and lifestyle, even slightly reducing your cholesterol levels can have a big impact on your risk of heart disease.

One study showed that decreasing total cholesterol levels by just 10% was associated with a 15% lower risk of dying from coronary heart disease (67).

In addition to its isoflavone content, edamame is a good source of other heart-healthy nutrients, including dietary fiber and antioxidants (6869).

SUMMARY: Edamame contains soy isoflavones, which have been shown to help decrease cholesterol levels. Edamame also contains fiber and antioxidants, which can also benefit heart health.

Green tea has been associated with a number of health benefits, from increased fat burning to improved insulin sensitivity (7071).

It’s also brimming with polyphenols and catechins, which can act as antioxidants to prevent cell damage, reduce inflammation and protect the health of your heart.

According to one review of 20 studies, a higher intake of green tea catechins was associated with significantly lower levels of LDL and total cholesterol (72).

What’s more, an analysis including 1,367 people showed that green tea decreased both systolic and diastolic blood pressure (73).

Another small study found that taking green tea extract for three months reduced blood pressure, triglycerides, LDL and total cholesterol, compared to a placebo (74).

Taking a green tea supplement or drinking matcha, a beverage that is similar to green tea but made with the whole tea leaf, may also benefit heart health.

SUMMARY: Green tea is high in polyphenols and catechins. It has been associated with lower cholesterol, triglycerides and blood pressure.

As new evidence emerges, the link between diet and heart disease grows stronger.

What you put on your plate can influence just about every aspect of heart health, from blood pressure and inflammation to cholesterol levels and triglycerides.

Including these heart-healthy foods as part of a nutritious, well-balanced diet can help keep your heart in good shape and minimize your risk of heart disease.

This article was originally published by Healthline. Reprinted with permission.

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Kava Is Hailed for Being Able to Relieve Anxiety, but Is It Safe?

Kava, also often called kava kava, is a member of the nightshade family of plants and native to the South Pacific islands (1).

What Is Kava?

Kava is a tropical evergreen shrub with heart-shaped leaves and woody stems. Its scientific name is Piper methysticum.

Pacific cultures traditionally use the kava drink during rituals and social gatherings. To make it, people first grind its roots into a paste.

This grinding was traditionally performed by chewing the roots and spitting them out, but now it’s typically done by hand (2).

The paste is then mixed with water, strained and consumed.

Its active ingredients are called kavalactones, which account for 3–20% of the dry weight of the root of the plant (3).

Studies suggest kavalactones may have the following effects on the body:

  • Reduce anxiety (4)
  • Protect neurons from damage (5)
  • Reduce pain sensations (5)
  • Reduce the risk of cancer, though the evidence is limited to mice (6789)

Most of the research to date has focused on kava’s potential to reduce anxiety.

It is largely unknown how kavalactones produce these effects, but they appear to work by affecting neurotransmitters in the brain. Neurotransmitters are chemicals that nerves release to communicate with each other.

One of these neurotransmitters is gamma-aminobutyric acid (GABA), which decreases the activity of nerves (1011).

SUMMARY: The roots of the kava plant contain compounds called kavalactones. These compounds are responsible for many of kava’s beneficial effects.
Kava Can Help Decrease Anxiety

Anxiety disorders are among the most common psychiatric disorders today. They are commonly treated with talk therapy, medications or both (1213).

Many types of medications are available, but they may come with unwanted side effects and can be habit-forming (14).

This has increased the demand for presumably safe, natural remedies like kava.

The first long-term study investigating the effects of kava extract in people with anxiety was published in 1997 (15).

Compared to a placebo, it significantly decreased the severity of participants’ perceived anxiety.

The researchers also noted no side effects related to withdrawal or dependency, whereas these effects are common with other drugs often used to treat anxiety (14).

Since this study, several other studies have demonstrated the benefits of kava on anxiety. A review of 11 of these studies concluded that kava extract is an effective treatment for anxiety (16).

What’s more, another review of a specific kava extract came to a similar conclusion, reporting that it could be used as an alternative to certain anxiety drugs and other antidepressants (17).

Recent research has continued to find evidence that kava is effective for anxiety (181920).

SUMMARY: The current research supports the use of kava for treating anxiety. It tends to be as effective as certain anxiety drugs, with no evidence of dependency.
Kava May Aid Sleep

lack of sleep is linked to many medical issues, including high blood pressure, diabetes, depression, obesity and cancer (21222324).

Realizing this, many people turn to sleep medications to help them sleep better. Like drugs used to treat anxiety, sleep medications may become habit-forming, resulting in physical dependence (25).

Kava is commonly used as an alternative to these sleep medications due to its calming effects.

In one study in 24 people, kava was found to reduce stress and insomnia, compared to a placebo (26).

However, both the researchers and participants knew whether they were receiving kava or a placebo. This may have caused a bias that affected the outcome.

Despite these flaws, a subsequent, higher-quality study found kava to be more effective than a placebo at improving sleep quality and reducing anxiety (27).

Interestingly, kava’s effects on insomnia may stem from its effects on anxiety.

Stress-induced insomnia is common in those with anxiety. Therefore, in cases of insomnia, kava may be treating anxiety, which may then help people sleep better (27).

It’s unknown how kava affects sleep in those without anxiety or stress-induced insomnia.

Additionally, it can make you drowsy but doesn’t seem to affect driving ability (28).

SUMMARY: Kava is a natural alternative to prescription sleep medications. While it’s effective at treating stress-induced insomnia, its effects on otherwise healthy people are unknown.
Forms of Kava

Kava can be taken in tea, capsule, powder or liquid form.

With the exception of kava tea, these products are made from a concentrated mixture that’s prepared by extracting kavalactones from the root of the plant with ethanol or acetone (3).

Kava Tea

Tea is the most common method of taking kava for anxiety, as it’s readily available.

It’s sold alone or alongside other herbs touted to promote relaxation and brewed using hot water.

Be sure to find kava teas that list the kavalactone content, as well as other ingredients.

Avoid teas that list the ingredients as “proprietary blends.” With these products, you won’t know how much kava you’re getting.

Kava Tincture or Liquid

This is a liquid form of kava sold in small bottles ranging in size from 2–6 ounces (59–177 ml). You can take it with a dropper or mix it into juice or another drink to cover its whiskey-like taste.

It’s important to only take a small dose, as the kavalactones are concentrated, making kava tincture and kava liquid more potent than other forms.

Kava Capsules

Those who don’t like the taste of kava can take it in capsule form.

As with kava tea, look for products that list the kavalactone content. For example, one capsule may contain 100 mg of kava root extract that is standardized to contain 30% kavalactones.

Knowing this information will help you avoid consuming too much or too little kavalactones.

Dosage

Experts recommend that your daily intake of kavalactones does not exceed 250 mg (2930).

An effective dose of kavalactones is 70–250 mg (181920).

Kava supplements may list kavalactones in milligrams or as a percentage. If the content is listed as a percentage, you will need to calculate the amount of kavalactones it contains.

For example, if one capsule contains 100 mg of kava root extract and is standardized to contain 30% kavalactones, it will contain 30 mg of kavalactones (100 mg x 0.30 = 30 mg).

To reach an effective dose within the range of 70–250 mg of kavalactones, you would need to take at least three capsules of this particular supplement.

Most extracts of kava root contain 30–70% kavalactones (3).

SUMMARY: Kava is available in many forms. Avoid products with “proprietary blends.” Instead, look for products that tell you the kavalactone content per dose, or the percentage of kavalactones the product is standardized to contain.
Side Effects

While kava may be beneficial for anxiety, many people are concerned about its potential side effects.

In the early 2000s, several cases of liver toxicity were reported related to kava consumption (31).

The US Food and Drug Administration later warned about the risk of liver damage associated with products containing kava (32).

Its use has even been banned or restricted in many countries, including Germany, Switzerland, France, Canada and the UK.

However, the ban in Germany was later lifted due to poor evidence of related risks (33).

Kava is thought to harm the liver in many ways, one of which involves how it interacts with certain drugs.

The liver enzymes that break down kava also break down other drugs. Thus, kava can tie up these enzymes and prevent them from breaking down other drugs, causing them to build up and harm the liver (34).

Adulteration is another reason kava products are thought to be unsafe (3536).

To save money, some companies use other parts of the kava plant, such as the leaves or stems, instead of the roots. The leaves and stems are known to harm the liver (3738).

Still, several analyses of studies on the topic have found no evidence of liver damage in people who have taken these supplements in the short term, or about 1–24 weeks (1617).

Therefore, people without liver injuries and those who are not taking medications that affect the liver may be able to use kava safely in appropriate doses for about one to two months (3).

SUMMARY: Though kava can be used safely in the short term, it has been linked to liver problems. It’s best to consult a doctor before you start taking kava, since it may interact with certain drugs. Certain products may also be adulterated with other parts of the plant.
The Bottom Line

Kava has a long history of consumption in the South Pacific and is considered a safe and enjoyable beverage.

The roots of the plant contain compounds called kavalactones, which have been shown to help with anxiety.

Consult your doctor if you plan on taking kava, as it may interact with some medications.

Also, make sure you read the labels of the kava products you’re interested in to confirm the kavalactone content in each dose.

Lastly, check whether the kava was derived from the root, or other parts of the plant that may be more harmful to the liver.

With these cautions in mind, it’s possible for the majority of people to safely enjoy the benefits of kava.

This article was originally published by Healthline. Reprinted with permission.

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