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The world doesnt need another diet book, another volume of empty promises thats at odds with the fact that no matter how someone loses weight, they will likely regain much or all of that weight sometimes even ending up heavier than their starting weight within about five years.

So if youve been gearing up to embark on yet another diet, protocol, reset or reboot come Jan. 1, I have a different suggestion: Hit the pause button on that plan and read Christy Harrisons new book, Anti-Diet: Reclaim Your Time, Money, Well-Being and Happiness Through Intuitive Eating, available Dec. 24.

Harrison, a registered dietitian and journalist, thoroughly and elegantly lays out the strange origins of modern diet culture a system of beliefs that labels some bodies as better, promotes changing body size and shape, demonizes certain foods and oppresses people who dont match a certain picture of health then presents a path to truly holistic health thats based on self-care, not self-control.

Host of the popular Food Psych podcast (I was her guest on episode 194), Harrison digs deep into the roots of diet culture including its science, myths and morality to uncover exactly how we became the weight-obsessed society we live in today. She weaves in experiences from clients and podcast guests, as well as her own path, from a normal eater relatively who was untouched by diet culture to a food writer struggling with disordered eating (she worked for the now-defunct Gourmet magazine) and eventually to recovery.

It was those experiences that prompted Harrison to launch Food Psych in 2013, and ultimately to write Anti-Diet.

It felt important for me to write this book because diet culture harms all of us, she said, adding that this is true no matter someones size or gender identification. Ive seen my clients hurt by it; its hurt me. I wanted to call out this harm, I wanted to save people from this harm.

Given that Harrison was no stranger to the topics in her book, I was curious if anything surprised her while doing her research. When I delved into the research before writing, I was looking into things I had heard about, but wanted to clarify, she said. What surprised her most was the deep vein of racism and classism in the history of diet culture, specifically how anti-blackness is at the root of anti-fatness. Also surprising? That our cultural weight bias and desire for thinness started long before any health arguments about body size. I was stunned by the fabrication of the obesity epidemic, she said.

One through line in Anti-Diet is the impact of social determinants of health which include weight stigma, racism, economic disparities and environment, as well as lack of access to health care on our health. These are distinct from behavioral determinants of health, which include nutrition and physical activity as well as tobacco, drug and alcohol use, seat-belt use, sexual activity and whether we use sun protection. The way diet culture paints it is that food and exercise will influence 100% of your health, Harrison said, pointing out that only about 25 to 30% of health is attributable to our behaviors, with 10% coming down to food and movement habits. Excluding genetics, the rest is due to social determinants of health. Its shocking to me how little that is understood, she said.

The Life Thief

Harrison presents diet culture as The Life Thief whether in the guise of weight-loss dieting or wellness dieting and lays out how it steals not just time and money, but well-being and happiness, too. As one example of this, Harrison recountsa personal story, one relatable to many people especially this time of year. In the most restrictive days of her disordered eating, she was so chronically deprived of food that at parties she would stand by the snack table for hours, compulsively eating and beating herself up for it, unable to fully connect with her friends, because the food felt more important.

Shes been attending the same holiday party at a friends house off and on for almost two decades, and her post-recovery experiences are very different. I cant really remember the food from the party last year, but the party from almost 16 years ago? I can remember in detail what I ate, mostly things like cookies and cupcakes, she said. Now I know that dieters brains are more primed and wired to respond to food cues than people who are not dieting.

Unfolding a better road map

Harrison could have laid out the evidence for why we need to burn diet culture to the ground, done a mic drop and left the room (metaphorically speaking), leaving readers to figure out how to fill the void once filled by dieting but she doesnt. The second section of the book starts with guidance on how to deal with emotions that come up when it finally sinks in how much people have lost because of diet culture. Then she gives readers a road map for how to care for their physical and mental health without trying to control body size and shape. This includes relearning how to eat intuitively, practicing self-compassion, setting boundaries and looking at physical activity in a new way.

Ive been illuminated by a lot of books that present cultural problems, yet dont offer any solutions. While I like those books as a reader, as a clinician, Ive seen people have sadness come up and anger come up, she said. Its really natural for people to have these feelings, and its important for me to be able to answer their questions and assure them that these emotions are part of the process. Ive tried to convey some of the messiness of healing, and that there is this other path thats available to you.

_____

Anti-Diet: Reclaim Your Time, Money, Well-Being and Happiness Through Intuitive Eatingby Christy Harrison, Little, Brown Spark, 336 pp., $28

Original post:
Anti-Diet is the diet book you need to read headed into 2020 - Seattle Times

Posted: Dec 17, 2019 / 03:35 PM EST / Updated: Dec 17, 2019 / 03:35 PM EST

Holiday parties can be toughto navigate if you are watching what you eat but nutritionist Kelly Springersays the key to sticking to your diet is eating real food. Real food is foodthat is natural and not processed or filled with chemicals. Make your holidayssimple and healthy this year, says Springer.

Cabot cheese is a quick and healthy option for get-togethers. If youre entertaining and you want to put that cheese board together in seconds, we have the cracker cuts from Cabot which are already pre-cut. How easy is this! Cabot cheeses are made from simple ingredients: milk, salt, and cheese-making cultures. There are tons of different products and a variety of flavors. Cabot has won awards for their taste and proceeds go back to the 800 New England farmers that provide the ingredients, making it a great and healthy local buy.

Another great snack comes from Setton Farms. Their pistachios now come in pre-seasoned packs in delicious flavor combinations like jalapeno, garlic and onion, and salt and pepper. All nuts are heart-healthy with no cholesterol and a good fiber source but pistachios have the lowest amount of fat and calories of any nut, according to Springer.

Premier Protein Shakes are another great item to have onhand for a snack. If youre out holiday shopping and you want an easy andconvenient product that tastes great, super convenient and ready to go, PremierProtein Shakes are it, said Springer. The shakes come in 7 different flavors,have 30 grams of protein, are only 160 calories and have just 1 gram of sugar!Premier Protein Shakes make a great breakfast, an afternoon snack orpost-workout drink.

You can find recipes online to incorporate these delicious foods in more of your holiday feast. And to learn more information visit KellysChoice.org.

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Holiday Snacking Options That Fit Into A Healthy Diet - WSYR

Heres some good new for spice lovers. Researchers have found that eating chile peppers regularly can help reduce your risk of death from heart disease and stroke.

Published in theJournal of the American College of Cardiology, the study was carried out in Italy and compared the risk of death among 23,000 people. Researchers monitored participants over eight years and discovered that the risk of dying from a heart attack was 40% lower among those eating chili peppers at least four times per week.

RELATED:Getting more shut eye may help your heart health, study shows

"An interesting fact is that protection from mortality risk was independent of the type of diet people followed," said study lead author Marialaura Bonaccio, an epidemiologist at the Mediterranean Neurological Institute.

RELATED:This type of diet could help you avoid strokes, heart attacks, study says

"In other words, someone can follow the healthy Mediterranean diet, someone else can eat less healthily, but for all of them chili pepper has a protective effect," she said.

While some dietitians have pointed out that there may be a correlation between eating chiles and eating a healthy diet,according to CNN."It is plausible people who use chillies, as the data suggests also used more herbs and spices, and as such likely to be eating more fresh foods including vegetables," Duane Mellor, a registered dietitian and senior teaching fellow at Aston Medical School in the UK, told CNN.

RELATED:Trying to improve heart health? Study says avoid evening eating

Support real journalism. Support local journalism. Subscribe to The Atlanta Journal-Constitution today. See offers.

Your subscription to the Atlanta Journal-Constitution funds in-depth reporting and investigations that keep you informed. Thank you for supporting real journalism.

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Study: Adding spice to your diet may reduce risk for heart attack and stroke - Atlanta Journal Constitution

FROM the keto diet to going vegan - 2019 has fraught with different nutritional advice on what foods we shouldn't and shouldn't be eating.

In particular, food has become a topic of serious contention and everyone seems to have an opinion on which diets are the best.

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However, with the decade coming to an end - top dietitian Paula Norris thought it was about time some of the biggest diet myths of 2019 were debunked.

Here, she reveals the six biggest diet myths of this year - and tells us which ones we should be ignoring all together.

Eggs are a great source of protein and nutrients - however, egg yolks have been demonised in the health-food industry this year as causing blood cholesterol levels to rocket.

However, Paula has now debunked this myth and said that eggs have a nutritional benefits - and we shouldn't completely cut them from our diets.

"This one is understandably confusing because in the past it was advised that eggs should be limited," she wrote on her Instagram.

"The Australian Heart Foundation did an extensive review on the current evidence and made new recommendations that stated that there is no limit of eggs for most people.

"The exception is for those who have heart disease or type 2 diabetes who should limit intake to seven eggs per week."

From Kim Kardashian to Gwyneth Paltrow - droves of celebrities this year have hailed the keto diet for their trim physiques.

However, Paula is not convinced by the restrictive diet plan, which involves swapping out carbs for fats and proteins.

She says: "There are easier ways to lose weight. Sustaining keto long term is extremely challenging.

There are easier ways to lose weight. Sustaining keto long term is extremely challenging

"The high saturated fat and exclusion of wholegrains, most fruits and some vegetables may have negative impacts."

She adds: "In fact keto can leave you devoid of nutrients, gut loving fibre and is VERY hard to sustain long term."

A dairy backlash this year caused droves of people to swear off milk and cheese for good.

In particular, some claim that because it is high in saturated fat it can trigger heart disease and type 2 diabetes.

Despite this, Paula stresses the importance of incorporating dairy-rich foods in your diet.

She says: "For those who can tolerate it, it is an extremely nutrient rich option to include in your diet."

It comes after a recent study revealed that eating dairy makes people happier - as it increase pleasure levels by 25 per cent.

Many people have chosen to go vegan this year as a way of eating more healthily and helping the environment.

It involving eating only plants such as vegetables, grains, nuts and fruits.

Paula says you need to be particularly careful if you have a vegan diet - and ensure you are getting the nutrients you need from eating a varied and balanced vegan diet.

If you follow a vegan diet then careful planning is needed to ensure your nutrient intake is adequate

Paula says: "If you follow a vegan diet then careful planning is needed to ensure your nutrient intake is adequate.

"Nutritional deficiencies can have both short and long term complications."

It's a common belief that munching on anything carb-heavy can ruin an otherwise good diet.

However, Paula has debunked this myth - and claimed eating carby foods are important in our diet - as long as you don't go overboard.

She says: "Carbs always cop unfair criticism.

Six tips to avoid putting on a STONE over Christmas

1. Stick to the portion plate

Every time you sit down to a meal try and make it 1/4 plate protein, plate complex carbohydrates, plate of vegetables and 1-2 tablespoons of healthy fats.

2. Stay active

Dont compromise on your usual exercise in the lead up to Christmas either because exercising get those endorphins going which help you to make healthy food choices.

3. Meal prep

Making sure you are prepared with some healthy meals/ snacks or just ingredients may involve some time and organisation but it is well worth the effort.

4. Keep snacks on hand

Snacking regularly throughout the day can actually aidweight lossand stop you from making unhealthy choices.

5. Keep an eye on your alcohol intake

Drink water in between alcoholic drinks and choose drinks that are served with mineral/soda water.

6. Eat before finger food events

Either eat a full nutritious meal before you go and politely decline the finger food, or at least eat half of a meal so that you can get plenty of veggies in and then just enjoy two to three items at the event.

"If youre smart with how you eat them, I.e. limit processed, choose mostly whole grain and dont go overboard with the portions then our bodies love us for eating them.

"Our body actually prefers to use them as energy over any other macronutrient."

Everyone this year has been encouraged to steam, juice and starve the unhealthy food they've eaten out of their systems with a detox diet.

It is all about expelling poisons and toxins from the body - like a sort of reset button.

You stop eating and drinking anything that isn't just pure fruit and veg (and nuts in some cases), which then kickstarts a healthier regime.

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Despite this, Paula says this diet myth is possibly the worst of all - largely as it can have a detrimental effect on the nutrients in your body.

"Detoxing. Dont bother with it", she urges.

"Our kidneys and liver do the detoxing for us. Detoxes leave you hungry, cranky, poor and devoid of nutrients."

You can follow Paula on Instagram for more diet tips here.

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Weight loss: Biggest diet myths of 2019 busted from going vegan to avoiding carbs - The Sun

By Family Features

While heart disease is a leading cause of death for both men and women in the United States, many of the risk factors associated with the condition can be controlled with dietary and lifestyle changes. By centering your meals around better-for-you ingredients and recipes, you can show your heart some extra love.

Consider walnuts, which are a heart-healthy food certified by the American Heart Association. More than 25 years of research shows walnuts may play a key role in heart health. In fact, the U.S. Food and Drug Administration approved one of the first qualified health claims for a whole food, finding that eating 1 1/2 ounces of walnuts per day as part of a low-saturated fat and low-cholesterol diet while not increasing caloric intake may reduce the risk of coronary heart disease.

Additionally, walnuts are the only nut significantly high in omega-3s, with 2 1/2 grams of alpha-linolenic acid per ounce. Walnuts can add this essential nutrient to dishes like these American Heart Association Heart-Check Mark certified recipes for Greek Cucumber Walnut Bites and Banana Bread Overnight Oats.

Find more information and heart-healthy recipes at walnuts.org/heart-health.

Greek Cucumber Walnut Bites

Recipe courtesy of Beth Stark, RDN, LDN on behalf of the California Walnut Board

Prep time: 25 minutes

Servings: 6

1/2 cup walnuts, chopped

1 English cucumber, ends trimmed (about 14 ounces)

1/2 cup roasted red pepper hummus

1/2 cup reduced-fat crumbled feta cheese

5 cherry tomatoes, quartered

Heat oven to 350 F.

On small baking sheet, arrange walnuts evenly. Bake 8 minutes, checking frequently, until toasted.

Slice cucumber crosswise into 3/4-inch thick slices. Using small spoon, gently scoop out and discard center of each cucumber slice, leaving bottom and sides intact.

In small bowl, stir 6 tablespoons chopped walnuts and hummus. Spoon walnut-hummus mixture into each cucumber slice and top with reserved chopped walnuts, feta cheese and quartered tomatoes.

Banana Bread Overnight Oats

Recipe courtesy of Crowded Kitchen on behalf of the California Walnut Board

Prep time: 15 minutes

Servings: 4

3 ripe bananas, sliced

2 cups old-fashioned oats

1 tablespoon ground cinnamon

1/2 teaspoon salt

1 teaspoon vanilla

3/4 cup chopped California walnuts, divided

1 tablespoon maple syrup

3 cups skim milk

In large container with lid, add sliced bananas. Use potato masher or fork to mash bananas until smooth.

Add oats, cinnamon, salt, vanilla, half the chopped walnuts, maple syrup and milk. Combine thoroughly and refrigerate overnight.

To serve, divide among four canning jars or glass containers with lids. Top each with remaining walnuts before serving.

Source: California Walnut Board

Read this article:
Show your heart some love, add healthy walnuts to your diet - Sumter Item

The guiding belief of the anti-inflammatory diet is that certain foods can reduce inflammation in the body. This diet prescribes a list of foods that are encouraged on a daily basis, along with a set of foods that are off-limits or should be eaten in smaller amounts.

Even though the idea of keeping track off-limits and allowed foods might seem overwhelming, many of the guidelines of this eating plan are pretty common sense. Once you understand the thinking behind the foods youll be eating on this diet, youll have an easier time shopping and cooking for yourself. For example, youre expected to avoid processed foods and sugars and reach for whole foods instead. The fewer ingredients a single food contains, the better, making unpackaged foods like produce and lean meats good choices. There is a lot of crossover between the anti-inflammatory diets and other balanced eating plans, like the Mediterranean Diet, so dont be surprised if some of this sounds pretty familiar.

The most well-known benefit of the anti-inflammatory diet is the ability to reduce inflammation throughout the body. While many people think of inflammation as swelling or redness in a specific site, that isnt always what it looks like. Chronic inflammation tends to be experienced throughout the body. While this type of inflammation may not come with obvious symptoms, it can affect your wellbeing, negatively affecting your organs and even setting you up for health problems in the future.

This is why reducing inflammation is so important. Researchers believe it can be tied to a wide range of health problems, including arthritis and other autoimmune diseases, asthma, diabetes, and heart disease.

Related: Inflammation StoppersCheat Sheet and Buzzwords You Should Know

There are no known side effects of following an anti-inflammatory diet, according to Cleveland Clinic. While many medications used to treat chronic diseases may come side effects, this diet is one way you address chronic inflammation without concerns about side effects.

It is worth noting that any dieting, or the act of restricting certain food groups or calorie intake, can have negative consequences. Among those who diet, 35% are expected to become what is known as pathological dieters and 20 to 25 percent of pathological dieters will develop an eating disorder, according to the National Eating Disorder Association.

That being said, the anti-inflammatory isnt an incredibly restrictive diet because it doesnt require consuming fewer calories. It may be possible for many to follow the plan without engaging in extreme behaviors, like calorie counting, that could turn into disordered eating.

The big idea of the anti-inflammatory diet is that eating a variety of whole foods is good for the body. This means that, if you are following this plan, youll get a chance to try all kinds of fruits, vegetables, and whole grains.

When picking out foods that arent fresh produce, youll want to be a little choosey. Most of your protein will come from fatty fish, like salmon, and plant-based proteins like legumes. While red meat and pork arent off-limits, lean cuts are encouraged and processed options are supposed to be avoided.

On the anti-inflammatory diet, healthy fats are encouraged. This means eating nuts for snacks, using olive oil for cooking, and eating avocados. A moderate amount of dairy is OK on this diet but should be a low-fat version because saturated fat is meant to be consumed in moderation.

Eating salmon, which provides a good serving of omega-3 fatty acids, is encouraged on the anti-inflammatory diet. That makes Joanna Gaines Grilled Salmon with Meyer Lemons and Creamy Cucumber Salad a great dinner choice. Pro tip: If you want to stick with the guideline of avoiding saturated fats, trying an avocado mayo in place of regular mayo in your creamy sauce.

There is nothing that beats the comfort of a good soup and the right recipe can help reduce inflammation. Laila Alis Inflammation-Busting Chicken Noodle Soup is loaded with nutritious ingredients, including turmeric, greens, and carrots.

Want a diet that makes snacking easy? This one does just that. Snacking on nuts is encouraged on the anti-inflammatory diet. Since legumes are a great source of lean protein, now is a great time to experiment with different kinds of hummus, weve got a basic hummus recipe you can add any combination of spices to for a little variety.

Related: What Are Nightshade Vegetables and Why Do Some People Avoid Them?

The main goals of an anti-inflammatory breakfast are to cook with whole, unprocessed foods and avoid processed breakfast meats and sugary breakfast treats made white heavily processed grains. Since fruits, low-fat dairy, and whole grains are all a part of this eating plan, it is always a good idea to have greek yogurt and some homemade granola on hand. Eggs are also allowed on this diet and a portobello egg bake a great way to add veggies to your breakfast.

Being on a diet doesnt have to mean giving up on treats, but eating something sweet on the anti-inflammatory diet will require some creativity. We suggest looking for desserts made with whole grains and sweetened with a natural option, like raw honey or fruits.

Elle Macphersons favorite Avocado Chocolate Mousse totally fits the bill, it is sweetened with maple syrup and contains a ton of healthy fats because it has avocado and almond butter as its base. Turmeric is well known for its anti-inflammatory powers, making this turmeric cake a great option for a sweet treat.

The good thing about this specific diet is that it isnt one with a ton of rules. If your focus is on whole foods with few ingredients and plenty of variety, youll probably have an easy enough time filling your plate with anti-inflammatory foods.

It is good to know what you shouldnt be eating if you want to get the benefits of reducing inflammation in your body. Research has found that too much sugar can trigger chronic inflammation, and this is a diet that suggests just steering clear of the sugar altogether. Processed meat is also discouraged on this diet, so stock up on lean protein like chicken, beans, and low-fat dairy instead.

Grains are great for your health, but be careful when youre grocery shopping. White bread, white pasta, and even gluten can trigger inflammation and should be avoided if youre following this plan.

Add these 5 pain-fighting foods to your diet today.

Original post:
What is the Anti-Inflammatory Diet? How to Get Started on the Anti-Inflammatory Diet, for Beginners - Parade

SCIENCE PHOTO LIBRARYGetty Images

When riding, we tend to rely on fast-acting carbs such as gummies, gels, or energy bars. While these forms of fuel are great to prevent the oh-so-dreadful bonk, filling up on refined or processed carbs (think: white bread, doughnuts, and cookies) out of the saddle isnt the best for your overall health. Studies have shown it can lead to obesity, type 2 diabetes, and high cholesterol. And now, new research out of Columbia University finds that consuming too many refined carbs can even mess with your sleep.

The study, published in The American Journal of Clinical Nutrition, looked at the diets of over 50,000 women between the ages of 50 and 79 who participated in the Womens Health Initiative Observational Study over a four-year period of time (1994 to 1998).

The women filled out an initial survey that included questions about the types of carbs they consumed, all based on the Glycemic Index (GI), which, according to the study, is considered a measure of the quality of carbohydrate-based foods in the overall diet. For instance, foods such as fruits and vegetables are low on the GI scale because they contain minimally-processed, complex carbs. But foods such as bagels and doughnuts are high on the GI scale because they contain highly-processed carbs.

After a three-year follow-up, researchers found that the more the participants regularly ate foods high on the GI scale (refined carbsespecially those high in sugar), the higher the chances were of experiencing insomnia. Conversely, the more the participants regularly ate foods low on the GI scale (complex carbsincluding those rich in fiber), the less they had trouble sleeping.

[Find 52 weeks of tips and motivation, with space to fill in your mileage and favorite routes, with the Bicycling Training Journal.]

So what gives? According to James Gangwisch, Ph.D., lead study author and assistant professor of clinical psychiatric social work at Columbia University, it has to do with how the sugars in refined carbs spike your blood sugar.

Consuming sugars and refined carbs spikes blood sugar, which results in an insulin response that can lower blood sugar to levels low enough to induce secretion of counter-regulatory hormones such as adrenaline and cortisol that can awaken someone from sleep, he told Bicycling. Low blood sugar has been shown to produce arousal from sleep and substantially reduce sleep efficiency.

Gangwisch goes on to say that this study suggests that eating a diet rich in high-GI foods could be a risk factor for insomnia, whereas consuming dietary fiber, fruit, and vegetables could help ensure you get proper shuteye.

And while the study only included postmenopausal women, Gangwisch notes that the results would be applicable to younger women and men of all ages, since most everyone experiences a blood sugar spike after eating refined carbs.

So while processed carbs can help fuel your rides, its best to stick to your go-to gels or bars on days when youre doing hard intervals or riding over an hour. Otherwise, stick to complex carbslike whole grains, beans, and vegetableswhen preparing your everyday meals.

Continued here:
Study Shows the Types of Foods in Your Diet Can Hurt or Help Your Sleep - Bicycling

Cow's milk is one of the best foods with potassium, with a cup of milk offering between 322 and 446mg (depending on whether you drink whole, low-fat, or skim milk). One way to get a little more of the mineral:Choose milk produced in California, since the state's standards for the amount of calcium, potassium, vitamin D, and other vitamins and minerals milk must contain are higher than those in place federally. One brand that'savailable in several states is a2 Milk, with up to 510mg potassium per cup. It comes from cows lacking the A1 protein, which most cows have, and can cause gastrointestinal discomfort in some peoplethus, people with milk sensitivities may be able to tolerate this type of milk. Drink milk as is, brew it with tea, or incorporate it into an egg or baked good recipe.

Try it: Masala Chai from Judy Barbe, R.D.N., author of Your 6-Week Guide to LiveBest

Link:
The Best Foods with Potassium to Add to Your Diet - Shape Magazine

High Blood Pressure: Here are some winter foods which can help you control high blood pressure

High blood pressure or hypertension can be controlled with the right precautions. This health condition should not be ignored as it can put you at a higher risk of heart diseases. Many factors from diet to lifestyle can affect your blood pressure numbers. But do you know temperature can also affect your blood pressure? During the winter season, when your body comes in contact with the cold temperature, the blood vessels shrink which leads to fluctuations in blood pressure. Most people witness high blood pressure with a drop in temperature. But hypertension can be effectively managed with the right preventive measures.

Your diet leaves a strong impact on your blood pressure numbers. The right diet can help you effectively control hypertension. Along with the right diet, regular exercise is the best way to fight high blood pressure. This winter season makesome changes in your diet and lifestyle to fight high blood pressure. Here are some winter foods which should be a part of your winter diet.

Oranges are easily available during the winter season. This citrus fruit is loaded with multiple health benefits. It is also beneficial for hypertension patients. Orange is rich in vitamin B6 and magnesium which contributeto lower blood pressure numbers. Studies have also shown that orange juice can also help you control hypertension. This winter season adds more oranges to your diet to control blood pressure naturally.

Oranges can help you control high blood pressurePhoto Credit: iStock

Also read:Orange: An Amazing Winter Fruit For Diabetes, Weight Loss, Skin And Much More; Know All Health Benefits

Bananas are one of the most beneficial fruits for high blood pressure. Bananas are rich in potassium which can help you manage bloodpressure. You can find bananas almost throughout the year. You can eat a banana as an evening snack or even for breakfast as well.

Carrot is also a famous winter vegetable that can help you control high blood pressure. The presence of fibre and potassium in carrots contributes to reduced blood pressure. Carrots are also good for your vision and weight loss.

This winter add carrots to your diet to control blood pressurePhoto Credit: iStock

Also read:Speed Up Your Weight Loss Process With Carrots This Winter; Know Other Health Benefits

Green leafy vegetables are extremely healthy. They are loaded with many essential nutrients. During the winter season, you can find a variety of green leafy vegetables that are beneficial for your blood pressure numbers. Some of the leafy greens which you can add to your diet may include- spinach, methi leaves, kale or lettuce.

Also read:Hypertension Prevention: Try Cardamom To Control High Blood Pressure, Here's How It Works

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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High Blood Pressure: Add These Winter Foods To Your Diet To Control Hypertension Naturally - NDTV News

The high-fat, low-carb ketogenic diet, or keto for short, has been steadily trending in the popular nutrition world. Advocates say it can help with weight loss, energy, and overall well-being by transitioning the body into a state of ketosis, where it burns fat for energy instead of sugar.

Separately, researchers have found increasing evidence that the Mediterranean diet, based on traditional cuisines of Italy, Greece, and Spain, is one of the healthiest in the world, high in nutrient-rich unsaturated oils, fibrous vegetables, and high-quality seafood.

And now, there's increased attention on combining the two into a "Mediterranean keto" diet high in olive oil, fish, leafy greens, seeds, and nutrient-rich veggies like asparagus and artichokes.

Both diets, as well as the combination of the two, have been around for years, prompting a range of Mediterranean keto cookbooks and recipes. But it's still picking up steam a recent video of Mediterranean keto, for one, was viewed more than 150,000 times, prompting a follow-up video with more details on how to adhere to the combined diet.

"It's been probably the most powerful response I've seen on anything keto-related from my audience in the past few years," its creator Thomas DeLauer, a nutrition writer and consultantwho has been keto for nearly a decade, told Insider.

Why? "People get the basics of how to do keto," DeLauer said, "now they're looking for ways to elevate it."

Fish, olives, and olive oil are rich in healthy fats. iStock

The keto and Mediterranean diets are actually relatively compatible both are very low in processed foods, refined grains, and added sugars. And neither requires calorie counting.

But the major difference between traditional keto and Mediterranean keto is that the former is stereotypically packed with butter, bacon, and burgers, while the latter is very low in red meat.

The biggest difference between Mediterranean and keto Mediterranean, meanwhile, is that the latter eliminates carb-heavy Mediterranean foods like pasta, pizza, and bread. Still, DeLauer said a traditional Mediterranean diet doesn't emphasize those foods anyway and instead includes more cheese, artichokes, asparagus, leafy greens like broccoli rabe, and seafood.

Available research on Mediterranean keto found it to be a heart-healthy method of weight loss. One study has also shown it has promising effects on cognitive function, with potential to treat symptoms of Alzheimer's disease and similar forms of cognitive impairment. Researchers believe this is likely due to diet's beneficial effect on the gut biome, the good bacteria in the digestive system.

It makes sense Mediterranean keto would have health benefits, especially when compared to animal product-packed versions of keto. There's plenty of evidence that a diet high in saturated fats, which are found in abundance in red meat, cheese, and butter, increase the risks of cancer as well as heart disease and other cardiovascular illnesses.

By contrast, the olives and olive oil in Mediterranean keto are high in healthy unsaturated fats that can reduce the risk of heart disease. The eating pattern also emphasizes fish like sardines and anchovies that are rich in important omega-3 fatty acids, which offer a range of health benefits from lowering blood pressure to supporting brain and joint health.

Olive oil is high in healthy unsaturated fats that can reduce the risk of heart disease. iStock

An added bonus of the Mediterranean side of the diet is an emphasis on deliberate, enjoyable eating habits. Italy and Greece, for one, have a culture of eating in the context of family, DeLauer said, where they take time for meals, instead of snacking at a desk, grabbing fast food, or eating in front of the TV.

"The Mediterranean diet is not only about the food," registered dietitian Mariana Dineen previously told Insider. Rather, she said, it also advocates for people to slow down, enjoy mealtimes, and connect with the food and the people you savor it with.

It's also a lifestyle that values moderation, not restriction or over-indulgence, DeLauer said. "One of the things about Mediterrean lifestyle is small and controlled meals, they're not having giant meals and portions like we have in the states," he said. "It's a very healthy pattern of eating."

As a result, DeLauer said, it feels less restrictive than other types of keto diets because you can enjoy moderate amounts of wine, as well as rich foods like cheese that are typically discouraged or limited on most non-keto diet plans.

Fish and avocado are compatible with both keto and Mediterranean diets. Iryna Kondrashova/Shutterstock

For some people, though, a lack of structure can be a downfall.

But for most, the main drawback of Mediterranean keto is the same as with any keto diet: You still have to keep track of carbohydrates to stay in ketosis. As such, it might not be for everyone, including people with diabetes or liver and kidney problems.

Long-term, the health effects of the keto diet aren't well understood, and the low-carb approach can be difficult to stick to for some people.

But you don't have to go all in right away. DeLauer recommended slowly incorporating more Mediterranean keto foods into your diet over time, focusing on add more veggies, fish, white meat, and olive oil, and save the more pungent ingredients for later.

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There's a Mediterranean version of the keto diet that restricts red meat and trades butter for olive oil - INSIDER

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