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All You Need to Know About Serena Williams Vegan Diet – Essentially Sports
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The American professional player Serena Williams is regarded as one of the strongest athletes ever. She is the owner of 23 Grand Slams, an e-commerce fashion line, and is a mother to a 3-year-old daughter Olympia. But what most dont know about the former No. 1 is that she follows a strict plant-based diet on tour.
Adopted under the influence of tennis star and sister Venus Williams, the green diet was one Serena was never fond of before. However, to help her sister battle Sjogrens syndrome, the 39-year-old is following the regime ever since 2017.
Read More: All You Need to Know About the Autoimmune Disease Venus Williams is Suffering from
Williamss power-packed style of game is one of its kind; her fitness is known to all. Known for her brutal force, Serena has always maintained fitness as her topmost priority. It is one of the main reasons for her continued success, and she has held the top rank for 319 weeks.
With her comeback to tennis after her strenuous childbirth, the American champion has proved that anything is possible. This highlighted the importance of fitness which even with a vegan diet is required to attain massive success.
Having said that, the sisters are reportedly called chegans by Venus as they cheat sometimes with fish and chicken. At 39 and 40 years of age, Serena and Venus Williams still compete at the highest level in tennis.
Read More: Serena Williams And Her Fitness Guru Behind Her Comeback
Looking at the disposition of the 4 time Olympic Gold medal winner, it is only natural to wonder what her diet includes. Opening up on fridge essentials, Serena confessed, Coconut water, Gatorade (my favorite!), cucumbers, mint, kale, vegetables, ginger, and wheatgrass.
Leaving not much to the imagination, the American also opened up about her daily meals. They comprise a variety of items such as oats with strawberries, toasted Ezekiel bread, and more. She also enjoys brown rice with hemp and chia seeds and rarely includes chicken.
Serena Williams, as of today, is preparing for the upcoming major tournament, the 2021 Australian Open. She has claimed seven titles Down Under; her latest win was in 2017.
Also Read: Ana Ivanovic Confident Serena Williams Will Win 24th Grand Slam Title At US Open Or Wimbledon
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All You Need to Know About Serena Williams Vegan Diet - Essentially Sports
The Mediterranean Diet May Calm The Stress Response, Research Finds – mindbodygreen.com
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The monkeys in this research fared far better at dealing with stress when they were eating a Mediterranean diet. Namely, they weren't as affected by stressors, and afterward, they recovered faster than those on a Western diet.
"Our study showed that the Mediterranean diet shifted the balance toward the parasympathetic nervous system, which is good for health," notes professor and study co-author, Carol Shively, Ph.D., in a news release. "By contrast, the Western diet increased the sympathetic response to stress, which is like having the panic button on all the timeand that isn't healthy."
Additionally, the study authors note those monkeys eating a Mediterranean diet exhibited slowed aging of the sympathetic nervous system compared to those eating a Western diet.
Doing this research on monkeys as opposed to humans made it possible to study the mental health effects of the diet over long periods of time. It also made it easier to regulate what the subjects were eating. Of course, the findings can't be directly applied to humans, but Shively says that they could still have "significant implications for human health."
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The Mediterranean Diet May Calm The Stress Response, Research Finds - mindbodygreen.com
Doggos Are Decidedly Not Pleased With TikTok’s "Pretend to Put Your Dog on a Diet" Challenge – POPSUGAR
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Another day, another viral internet challenge that likely makes dogs resent TikTok's existence. Pet owners on the app can't get enough of the "Pretend to Put Your Dog on a Diet" Challenge, which is just as savage as it sounds. The trend involves (momentarily) tricking your dog by giving them just a few morsels of food instead of their usual amount to see how they react. Some stare back at their owners with pleading eyes as if saying, "Seriously, human? That's it?," while others get visibly frazzled and throw mini temper tantrums.
All in all, it's safe to say the doggos of TikTok are decidedly not amused by the challenge. Don't worry, though it's all in good fun, and the pups are definitely getting the food they need right after their reactions are captured on camera. Ahead, watch a range of videos that have sprouted up on TikTok and Instagram since the trend started spreading this year, and prepare to guiltily laugh at each one.
Low Oxalate Diet: Overview, Food Lists, and How It Works – Healthline
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Healthcare providers may recommend low oxalate diets to treat a variety of conditions, particularly kidney stones.
However, recent research has called into question whether low oxalate diets are necessary for preventing kidney stones and other conditions.
This article takes a closer look at the low oxalate diet, including how it works, how to follow it, and whether it can help protect against kidney stones.
Oxalate, also called oxalic acid, is a compound that your body produces. You can also find it naturally in many food sources, including fruits, vegetables, nuts, and grains.
Small amounts of oxalate and calcium are normally present in the urinary tract and typically do not cause any issues.
However, in some cases, calcium and oxalate can bind together and form calcium oxalate kidney stones, which are hard mineral deposits that form in the kidneys (1).
This is especially common in people who are producing small amounts of urine and excreting high amounts of oxalate (2).
For those who are prone to developing calcium oxalate kidney stones, it may be beneficial to reduce how much oxalate their body excretes through urine.
Following a low oxalate diet is one of the most common ways to do this.
However, another way to decrease your excretion of oxalate is to increase your intake of calcium, which binds with oxalate before reaching the kidneys to help prevent kidney stones (3).
Consuming high amounts of oxalate may increase how much oxalate your body excretes in urine, which may contribute to the formation of kidney stones.
Low oxalate diets involve eating less food thats high in oxalates. Foods high in oxalates include certain types of fruits, vegetables, nuts, grains, and legumes.
Although recommendations can vary, most healthcare providers advise limiting oxalate intake to less than 4050 mg per day.
To stay under this limit, your diet should consist primarily of foods like proteins, dairy products, white rice, and low oxalate fruits and vegetables.
Soaking and cooking certain vegetables and legumes can reduce their oxalate content (4, 5).
Some healthcare providers may also recommend making other dietary modifications, such as drinking more water, eating more calcium-rich foods, and reducing your salt intake (6).
Low oxalate diets involve reducing your intake of oxalates, which are found in certain types of fruits, vegetables, nuts, grains, and legumes.
Foods are typically grouped into four categories based on their content of oxalates (7):
On a low oxalate diet, you should consume mostly foods that contain low to moderate amounts of oxalate and limit foods and drinks that are high in oxalate.
Many foods are naturally low in oxalates, and you can enjoy them as part of a healthy, low oxalate diet.
Here are some foods you can eat on a low oxalate diet (3):
A low oxalate diet limits foods that are high in oxalates, including certain types of fruits, vegetables, nuts, seeds, and starches.
Some of the foods not allowed on a low oxalate diet include (3):
Note that soaking and cooking can significantly reduce the oxalate content of many vegetables and legumes (4, 5).
A low oxalate diet limits the intake of many types of fruits, vegetables, nuts, seeds, starches, and legumes that are high in oxalates.
Some research shows that increased oxalate intake may be linked to greater excretion of oxalate through the urine, which may contribute to the development of kidney stones (1).
However, increasing your intake of calcium may be an effective way to help protect against kidney stones. This approach provides an alternative to eliminating foods that are high in oxalate (6, 8).
In fact, consuming more calcium can help decrease the absorption of oxalate in your body, which could prevent kidney stones from forming (9).
One 10-person study even found that consuming high amounts of oxalate did not increase the risk of developing calcium oxalate kidney stones when participants were meeting the daily recommended intake for calcium (10).
However, this study was small, and scientists need to do more research on the topic.
Recommendations suggest aiming for 1,0001,200 mg of calcium per day, which you can find in foods like dairy products, leafy greens, sardines, and seeds (3).
Here are a few other ways to reduce the risk of calcium oxalate kidney stones:
When it comes to reducing oxalate excretion in urine, getting enough calcium in your diet may be just as effective as lowering the oxalate in your diet.
Some people claim that oxalates may be associated with other health problems, including autism.
In fact, one small study found that children with autism had significantly higher levels of oxalate in their blood and urine compared with a control group (15).
However, theres no research suggesting that autism is caused by dietary oxalates or showing any potential benefit of a low oxalate diet for treating autism (16, 17).
People have also used low oxalate diets to treat vulvodynia, a condition characterized by chronic pain of the vulva (18).
Studies show that dietary oxalate consumption is not associated with a higher risk of developing vulvodynia. However, following a low oxalate diet may help with pain management (19, 20).
Some people claim that dietary oxalates contribute to autism or vulvodynia, but no evidence shows that oxalate consumption directly causes either condition.
Low oxalate diets restrict many healthy and nutritious foods, including certain types of fruits, vegetables, nuts, seeds, and starches.
For example, spinach is high in oxalates but also a great source of fiber, vitamin A, calcium, and magnesium (21).
Similarly, beets are high in oxalates but also loaded with key nutrients like folate, potassium, and manganese (22).
People with specific dietary restrictions or food preferences may also find it challenging to follow a low oxalate diet, as it limits so many foods.
Vegans and vegetarians, in particular, may have trouble eating enough protein because plant sources of protein like beans, nuts, and tofu are typically high in oxalates.
Protein deficiency can cause a range of negative side effects, including impaired immunity, weakness, anemia, and stunted growth (23).
Therefore, if you follow a low oxalate diet, youll need to plan carefully to ensure the diet meets your nutritional needs.
Many nutritious foods are high in oxalates. Following a low oxalate diet may be challenging for vegans and vegetarians because many plant-based sources of protein contain oxalates.
Oxalates are a type of compound found naturally in a variety of foods, including certain types of fruits, vegetables, beans, nuts, and grains.
Excreting high levels of oxalate through urine could contribute to the formation of calcium oxalate kidney stones.
To prevent this, some people try to eliminate oxalate from their diets, which may help lower the risk of kidney stones.
However, eating more calcium-rich foods and making other modifications to your diet is another way to help prevent kidney stones and may be a more practical approach.
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Low Oxalate Diet: Overview, Food Lists, and How It Works - Healthline
The pros and cons of the keto diet, according to one dietician – Yahoo Canada Shine On
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Eat This, Not That!
Over the last 11 months, health experts have been paying close attention to the type of places that COVID-19 seems to thrive. During a Thursday interview at a University of Virginia School of Medicine virtual event, Dr. Anthony Fauci, the nation's leading infectious disease expert and the director of the National Institute of Allergy and Infectious Diseases, revealed the places you should avoid if you want to protect yourself from becoming infected with the potentially deadly virus, or help prevent the spread to others. Read on to hear more, and to ensure your health and the health of others, don't miss these Sure Signs You've Already Had Coronavirus. 1 Before We Get to the PlacesHere's Why COVID Spreads in Certain Environments Fauci pointed out that 40 to 45% of infected people are asymptomatic, and that "a substantial proportion of transmissions occur from an asymptomatic person to an uninfected individual." COVID is a "respiratory borne virus transmitted by the classic respiratory droplets, which tend to drop to the ground within a few feet," Fauci explained. "Hence the six-foot distance." However, he pointed out that "recently it has been clear that a certain proportion of the transmissions do occur for what we refer to as aerosol, namely particles containing virus that are light enough that they stay suspended over time and through various distances for various periods of time." Additionally, it can be found on contaminated surfaces and in "multiple body fluids," but the role in transmission is unclear and likely insignificant for both. The risk of transmission "varies by the type and the duration of exposure, as the viral load in the upper respiratory tract," he added. "Transmissions are common among household contacts and in congregate settings." 2 Healthcare Settings Outbreaks are likely in "healthcare settings where PPE is not used," per Fauci. He noted that "If healthcare workers have adequate and appropriate PPE" they are offered "reasonably good protection." 3 Cruise Ships Fauci noted that "we've seen outbreaks in closed settings," naming cruise ships as a culprit. In May the CDC published a report linking 800 COVID-19 cases and multiple deaths to just three vessels.RELATED: 21 Subtle Signs You've Already Had COVID 4 Nursing Homes Fauci also noted that nursing homes are prone to mass infections. Not only are people in nursing homes higher risk due to health issues and age, but they are often crowded and have poor ventilation. 5 Prisons Like cruise ships and nursing home, prisons have experienced massive COVID outbreaks due to the high number of prisoners in close quarters paired with poor ventilation and the comings and goings of staff. 6 Indoor Singing Scenarios "Interestingly, it isn't only coughing and sneezing, but it's singing, speaking loudly or breathing heavily," Dr. Fauci pointed out. "This is a typical example that is well known of an outbreak during choir practice in Scott County, state of Washington last March, where a single symptomatic person infected 87% of the group who were practicing their choir songs in an indoor space." 7 Bars Fauci also noted that bars, where people aren't likely to wear masks or socially distance, are also problem spots for transmission.RELATED: This is the #1 Way You'll Get COVID, According to Doctors 8 Family Gatherings Over the last few months, there has been a lot of community transmission at family gatherings, explained Dr. Fauci. "Today in mid to late November, we're finding that innocent occurrences, such as groups of friends and family meeting indoors because of the cold weather for dinner are becoming a major source of asymptomatic spread to the group in the dinner party or in the social event," he explained. He added that these types of gatherings "seems to be driving infections much more so now than the more obvious settings of bars and other places." 9 Restaurants Similar to bars, restaurants are dangerous spots for the virus. Fauci pointed to recently published CDC data listing bars as the riskiest place for infection. 10 Gyms Gyms, where multiple people are gathering for exercise, are also risky spots for virus transmission per Fauci and the CDC.RELATED: Dr. Fauci Says You Don't Have to Do This Anymore to Avoid COVID 11 Church "Church events where people crowd together without masks" are a no-go in Dr. Fauci's book, due to the fact that they usually occur in "indoor situations." 12 Holiday Functions Fauci noted multiple reasons why holiday gatherings are risky. He explained that Thanksgiving is a concern. "As people travel and friends and family gather together particularly given the percentage of asymptomatic spread is the thing that is a cause of concern." He added that "families need to make an individual decision based on those in the family that might be vulnerable, such as elderly and those with underlying conditions." 13 How to Survive the Pandemicand Stop Infections From Spreading No matter where you live, do everything you can to prevent gettingand spreadingCOVID-19 in the first place: Wear your face mask, get tested if you think you have coronavirus, avoid crowds (and bars, and house parties), practice social distancing, only run essential errands, wash your hands regularly, disinfect frequently touched surfaces, stay outdoors more than indoors, and to get through this pandemic at your healthiest, don't miss these 35 Places You're Most Likely to Catch COVID.
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The pros and cons of the keto diet, according to one dietician - Yahoo Canada Shine On
Immunity Diet: 5 Winter Ladoos That Could Help Boost Your Immunity – NDTV Food
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Highlights
As the cold sheath of fog envelopes the country, we are busy prepping up for the season change that almost caught us off guard. Let's admit, the winter did arrive early this year, and now we are left with no choice but to make necessary changes to our diet. It is time to do away with cold water. Ice cream, chilled milkshakes or cold coffees are not encouraged either. It is time to bring back the 'winter foods' that have kept us cosy and warm all these years. If you have grown up in India, you must be privy to all the laddoos that are made especially during the winters. Kids dig them, so do the grown-ups. But to think of these ladoos as mere desserts is a gross mistake. Most of these ladoos pack a treasure of nutrients that may help ward off the risk of cold and flu. Here are five of our favourites that we cannot wait to make.
(Also Read:Immunity Diet: 6 Winter Recipes For Immunity We Swear By)
Here Are 5 Winter Ladoos That Could Help Boost Your Immunity:
1. Sonth And Methi Ka LadooEnriched with the goodness of ginger and methi seeds, this ladoo could help fight the inflammation, and provide relief from the discomfort that comes with cold. Click here for the recipe.
2. Panjiri LadooPanjiri is a dry, crumbly mix made with a range of healthy superfoods. This panjiri ladoo is made with the goodness of semolina, makhana, coconut, atta, and a whole lot of dry fruits and nuts. Ghee (or clarified butter) used to bind the ladoo helps keep your body warm and is also good for your bones and joints. Click here for the recipe.
Nuts are crucial for immunity
3. Gondh Ke LadooGondh (or edible gum), also known as dink in some parts of the country, is known to fight the chill and is also considered good for post-pregnancy. This ladoo is chewy and chunky, and while there are many recipes of gondh ka ladoo, here's one recipe that you may like.
4. Til Ke LadooThink winters, and you are bound to picture til ka ladoo at some point in time. Til or sesame is a winter favourite across the country, and the many sesame-based preparations are proof. Click here for the recipe.
5. Dates And Nuts LadooWinters and dry fruits go hand in hand. Nutritionists suggest taking in a range of them to optimize your intake of antioxidants, that help fight disease-causing free radicals. Instead of sugar, this healthy ladoo uses dates. Click here for the recipe.
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Dates are a healthy substitute for sugar
Most of these preparations are high in sugar, if you are wary of sugar, you can use any natural sugar substitute for your ladoos. Try making these ladoos at home and let us know your favourite
(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.)
About Sushmita SenguptaSharing a strong penchant for food, Sushmita loves all things good, cheesy and greasy. Her other favourite pastime activities other than discussing food includes, reading, watching movies and binge-watching TV shows.
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Immunity Diet: 5 Winter Ladoos That Could Help Boost Your Immunity - NDTV Food
Local shelter reminds you to pay attention to your pet’s diet and whereabouts during the holidays – KAGSTV.com
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If your pets are not used to eating table scraps, the holiday season is probably not the right time to experiment.
BRYAN, Texas Thanksgiving is just a week away, the holiday is typically filled with lots of food and gatherings.
It may tempting to share the holiday spirit with your pets and feed them what youre cooking. But, what you eat may not be good for your companions.
You want to be especially careful... if youre having turkey or ham or something that might have a bone in it. Of course, a dog might like a bite of turkey, but you want to make sure theres no bone. You just want to make sure. Thats a huge choking hazard for them, said Aggieland Humane Society Communications Coordinator Darby McKenzie.
She said if your pets are not used to eating table scraps, the holiday season is probably not the right time to experiment.
No plan is completely safe and so it may happen. Your pet may have one of those items thats not good for it, in which case we do recommend going ahead and contacting your local vet and saying 'hey what are your holiday hours going to be and if your vet is not going to be open for emergencies over the holidays, you might want to go ahead and ask what they recommend for a local emergency then, said McKenzie.
Despite the excitement of the holiday season, Aggieland Humane Society always sees a small uptick in missing pets afterwards.
The shelter reminds you to be aware of when doors are opening and closing, if your pet does tend to dart out, to keep them in a room with the door closed.
If they do get out, you want to make sure that youre posting on social media, checking your local animal shelters. As soon as that pet comes into our shelter, were going to have a photo and little description online for you," said McKenzie.
Mckenzie added that if your pet is not yet microchipped, now is the perfect time.
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Local shelter reminds you to pay attention to your pet's diet and whereabouts during the holidays - KAGSTV.com
Dietary Fibers Market Augmented Expansion to Be Registered by 2020-2026 – TechnoWeekly
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Brand Essence Market Research has developed a concise study on the Dietary Fibers market to depict valuable insights related to significant market trends driving the industry. The report features analysis based on key opportunities and challenges confronted by market leaders while highlighting their competitive setting and corporate strategies for the estimated timeline.
This Dietary Fibers Market report additionally covers the effect of COVID-19 on the worldwide market. The pandemic brought about by Coronavirus (COVID-19) has influenced each part of life all inclusive, including the business segment. This has brought along a several changes in economic situations.
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Dietary Fibers Market Segmentation:
Segmentation by Type:
Soluble dietary fiber:InulinPectinPolydextroseBeta-glucanFructooligosaccharides (FOS)Galactooligosaccharides (GOS)Corn fiberOthers include dextrin and gum fibers
Insoluble dietary fiber:CelluloseHemicelluloseChitin & chitosanLigninFiber/branResistant starchOthers
Segmentation by Application:
Functional food & beveragesPharmaceuticalsAnimal feedOthers
By Region
North America
USA
Canada
Mexico
Europe
UK
France
Germany
Russia
Rest of Europe
Asia-Pacific
China
South Korea
India
Japan
Rest of Asia-Pacific
LAMEA
Latin America
Middle East
Africa
Dietary Fibers Market Key Players:
Cargill E. I. Du Pont De Nemours and Company Ingredion Incorporated Roquette Frres S.A. Nexira Sas Archer Daniels Midland Company Tate & Lyle PLC Kerry Group PLC Grain Processing Corporation J. Rettenmaier & Shne GmbH & Co. Kg Sdzucker AG Lonza Group AG
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Dietary Fibers Market Augmented Expansion to Be Registered by 2020-2026 - TechnoWeekly
Peace 4 Animals & WAN Promote a Plant-Based Diet & Support Farm Sanctuary With The ‘Save a Life This Thanksgiving, Adopt a Turkey’ Billboard…
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LOS ANGELES, Nov. 18, 2020 /PRNewswire/ --Peace 4 Animals, World Animal News (WAN), and Farm Sanctuaryare once again encouraging people to make the compassionate choice for the holidays by adopting a turkey rather than eating one for Thanksgiving dinner.
"We began the 'Save A Life This Thanksgiving, Adopt A Turkey' billboard campaign after realizing that something needed to be done to raise awareness about the estimated 46 million turkeys who are killed in the United States for Thanksgiving alone each year," saidKatie Cleary, Founder and President of Peace 4 Animals and World Animal News."Taking action to save the lives of animals is the most important thing that we can do to create positive change for ourselves, our planet, and of course, for the animals. This campaign in partnership with Farm Sanctuary sends a clear message to choose compassion on your plate and change the way we're conditioned to think about farm animals in this country; to actually make a connection to who we are eating."
The 2020 'Save A Life This Thanksgiving Adopt A Turkey' billboard is strategically located on the highly-trafficked710 Long Beach Freewaynear the Imperial Highway exit in the city ofLynwoodinLos Angeles County.
"If 2020 has taught us anything, it's the importance of empathy and that our choices impact the lives of others," said Farm Sanctuary President and Co-Founder Gene Baur. "If we can celebrate a more joyous 'turkey day' without causing unnecessary killing and suffering, why wouldn't we? By widening our circle of compassion to include one of the most abused creatures on the planet, we can prevent the enormous harm that factory farming causes people and other animals."
For only$35.00, anyone from anywhere around the world can sponsor a turkey that was saved by Farm Sanctuary. The rescued turkeys are given a new life at one of the organization's sanctuaries located inWatkins Glen, New York, or Los Angeles, California.
Venus "The Champion," Ferris "The Hotshot," Tutu "The Charmer," Sandy "The Sweetheart,"andJackie "The Queen"are among Farm Sanctuary's adoptable turkeys this year.The fee to adopt the flock is only$150.00.
"Thanksgiving and turkeys have become synonymous, but sadly, not in a way that celebrates them. At Farm Sanctuary, we're trying to change that," stated Farm Sanctuary's CEO, Megan Watkins. "By highlighting the unique personalities of these birds, while also exposing the abuse that they face in an unjust food system, we inspire people to start new compassionate traditions, like adopting a rescued turkey for Thanksgiving instead of eating one."
Farm Sanctuary will send everyone who adopts a turkey an adoption certificatethat reminds peoplethat turkeys are living, feeling beings, who deserve to be treatedwith kindness and compassion.
"Spreading awareness about the benefits of a plant-based diet is among the many critical issues WAN and Peace 4 Animals strive to address on a daily basis, and we welcome the opportunity to support other like-minded organizations such as Farm Sanctuary to amplify this important message," shared Cleary. "It is more important than ever to spread compassion this year. Adopting a turkey instead of eating one on Thanksgiving is a life-changing step in the right direction towards a more compassionate world."
Please join Peace 4 Animals, WAN, and Farm Sanctuary in making this Thanksgiving a compassionate one for ALL by sponsoring aTurkeyHERE!
For further information or to schedule a time to speak with saidKatie Cleary, Founder and President of Peace 4 Animals and World Animal News, please contact Lauren Lewis at [emailprotected]or (818) 970-0052
SOURCE Peace 4 Animals
This Cardiologist-Approved Food Chart Takes the Guesswork Out of a Heart-Healthy Diet – Well+Good
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While its certainly sobering that cardiovascular disease is the number one cause of death in this country, the good news is that this is a health condition thats largely avoidable. According to the American Heart Association, heart disease is largely preventable if someone prioritizes regular exercise and a healthy diet. But healthy diet is sovague. It certainly doesnt help someone decide between having oatmeal or eggs for breakfast or whether its still cool to load your enchiladas up with extra cheese.
Demystifying a heart-healthy diet was the focus of a lecture by cardiologist Dariush Mozaffarian, MD, the dean of the Friedman School of Nutrition Science & Policy at Tufts University, at a recent health summit hosted by The Well. In his talk, Dr. Mozaffarian highlighted which foods were protective foods (aka linked to protecting against heart disease), foods to eat in moderation, and foods to minimize (because they are being detrimental for heart health). This simple framework helps make putting together a heart-healthy diet a bit easier. Keep reading for the full details.
Fruits, nuts, fish, veggies, plant oils (such as olive oil, avocado seed oil, and flaxseed oil), whole grains (such as quinoa, brown rice, barley, oats, millet, farro, sorghum), beans, and yogurt all form protective end of the food map; these are foods Dr. Mozaffarian says actively help prevent cardiovascular disease. Many of these foods give rise to new life, planted in the ground under the harshest of conditions, they nurture a new plant life into being. The thousands of trace [polyphenols] and other nutrients in these foods, needed to nourish a new plant as it is born, are what our bodies need as we age, Dr. Mozaffarian says, primarily referring to fruits, vegetables, and beans. Polyphenols benefit heart health because they increase protective HDL cholesterol (the good cholesterol) and help lower inflammation.
Watch the video below to learn more about the benefits of olive oil:
Dr. Mozaffarian adds that plant oils and fish both contain healthy fats, and yogurt contains active probiotics, which support gut health. To his point, nutrients in food arent just beneficial for one part of the body; whats good for your heart is good for the body in other ways too, such as brain health and gut health. Healthy fats, for example, are also important for brain health. And one study showed that participants who ate more than two servings of yogurt per week were 20 percent less likely to experience heart disease or strokes, showing its a food that benefits the gut and the heart.
Dairy, poultry, eggs, and unprocessed red meats all make up the middle of Dr. Mozzaffarians food map. In moderate amounts, these foods wont negatively impact heart health, but if you eat too much of them, it could put unnecessary stress on your heart.
The reason why dairy is recommended in moderation is that it has more saturated fats than unsaturated fatsand saturated fats, in excess, arent good for heart health. The same goes for red meat, which has more saturated fat than fish or plant-based proteins, like beans. The verdict on eggs is a bit more complicated. Some studies show that eating an egg every day can actually help lower the risk of cardiovascular disease. But eating more than that may be too much of a good thingwhich is why Dr. Mozaffarian recommends enjoying them in moderation.
Watch the video below to see what a registered dietitian of eggs:
Refined grains, starches, sugars, processed meats, and high-sodium foods all make up the harmful red section of the heart-healthy food map. Refined carbs and starches are rapidly digested, leading to spikes in glucose, which harms the liver, increases insulin and triglycerides, and lead to central weight gain and diabetes, he says. These carbs are also fully digested in the stomach and small intestine, starving the gut microbiome in the large intestine, leading to further health problems.
As for high-sodium foodswhich Dr. Mozaffarian says often include packaged foods and processed meatsthey are linked to raising blood pressure, which creates scarring in the blood vessels, heart, and kidneys. Processed meats may also have other preservatives that could increase the risk of diabetes, he adds, a condition that is associated with an increased risk of heart disease. A good rule of thumb is to keep your sodium intake under 2,300 milligrams a day.
It bears repeating that cardiovascular disease is largely preventable. What you eat now will impact you well into the futureand as this food map shows, theres still plenty you can keep on your plate.
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This Cardiologist-Approved Food Chart Takes the Guesswork Out of a Heart-Healthy Diet - Well+Good