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Despite their claims, no over-the-counter supplements have been shown to prevent or treat heart disease.

Image Credit: Nastasic/E+/GettyImages

Knowledge is power when it comes to protecting your heart. In the case of heart disease (the leading cause of death in the U.S.), that means being able to separate misinformation from fact.

Heart disease is an umbrella term for many types of health problems. The most common is coronary artery disease, which occurs when plaque builds up in the arteries that send blood to the heart. Over time, this buildup can slow or block blood flow to the heart and lead to a heart attack or heart failure, according to the National Library of Medicine.

But because heart disease develops slowly, it's never too late to make changes that can better support your heart health.

Here's a look at some of the heart disease myths that could be getting in your way, plus the facts you can use to keep your heart better protected.

Myth 1: You're Bound to Get Heart Disease if It Runs in Your Family

If you have a family history of heart disease, you're at higher risk yourself, according to the American Heart Association (AHA). That doesn't mean you're doomed, though. You'll just have to work harder to protect your cardiovascular health.

"While the genetic component is a strong influence, 90 percent of the identifiable heart disease risk factors including high cholesterol, diabetes and high blood pressure can be controlled by changing eating and exercise habits," says Deepak Vivek, MD, a board-certified interventional cardiologist at Orlando Health Heart & Vascular Institute.

In other words, eating heart-healthy foods and getting the recommended amount of movement (that's at least 150 minutes of moderate cardio exercise each week for adults, according to the Physical Activity Guidelines for Americans) can go a long way toward keeping your heart healthy and strong.

Taking steps to reach or maintain a healthy weight, keeping your blood sugar in check and quitting smoking are important, too, per the AHA.

Myth 2: You Don't Need to Worry About Heart Disease When You're Young

Often, heart disease doesn't show up until a person is in their 50s, 60s or older. But it's possible to develop heart disease much earlier in life, and many adults in their 30s and 40s experience heart disease risk factors like obesity and high blood pressure, which set the stage for the condition, according to the Centers for Disease Control and Prevention (CDC).

Taking steps to protect your heart now like eating a balanced diet, exercising regularly and getting adequate sleep will help it stay healthier down the road, and keep your heart disease risk lower as you age.

Myth 3: Diabetes Medication Will Protect You From Heart Disease

While it's true you're twice as likely to have a heart attack or stroke when you have diabetes (per the CDC), that doesn't mean diabetes medication alone protects you from this risk.

Over time, high blood sugar can damage blood vessels and have a negative effect on cardiovascular function. Medications can help keep your blood sugar under control, but you'll still need to take steps to address the factors that caused you to develop diabetes in the first place, like having overweight and high blood pressure, per the AHA.

"Modifying behaviors like diet and exercise, therefore, helps improve heart health," Dr. Vivek says.

Myth 4: You Should Avoid Exercise After Having a Heart Attack

Not only is it safe to engage in moderate exercise while recovering from a heart attack, doing so can help you live longer, per the AHA. Exercise improves your cardiovascular endurance, so as soon as you've gotten the green light from your doctor, you should begin easing back into regular activity.

Working with a trained expert can help you find the right balance. "A cardiac rehabilitation program offers a phased approach to exercise in a supervised setting and is an option if someone is reluctant to return to exercise on their own," Dr. Vivek says.

There, you'll do activities like walking, riding a recumbent bicycle and performing resistance exercises with weights.

Myth 5: You Should Avoid Dietary Fats if You Have Heart Disease

When it comes to heart health, it's not all fat, but the type of fat that's important to limit.

Dr. Vivek says try to reduce saturated fat, found in foods like red meat, butter, cheese and some cooking oil, as they can raise your cholesterol and increase heart disease risk.

However, you can and should eat foods high in unsaturated fat, such as olive oil, nuts, avocado and fatty fish like salmon, to help protect your heart and support healthier blood sugar levels, according to the Mayo Clinic. Many of these sources of unsaturated fat are found in the Mediterranean diet, which research has found to be one of the best diets for heart health.

Myth 6: Supplements Can Lower Your Risk for Heart Disease

While foods high in vitamins C, E and beta-carotene seem to play a role in heart health, that doesn't seem to be the case with their supplement counterparts.

It's true: Vitamin supplements haven't been shown to prevent or treat heart disease, according to Harvard Health Publishing. So skip the pills and focus on getting your nutrients by eating a wide variety of colorful foods.

"A well-balanced diet will provide the daily recommendations of vitamins," Dr. Vivek says.

Myth 7: If You've Smoked for Years, Quitting Now Won't Reduce Your Heart Disease Risk

While smoking can have a serious negative effect on your heart, quitting has a positive one. Basically, you're never "too far gone" to reduce the damage smoking causes.

"Quitting smoking [at any point] prevents future heart attacks and stroke," Dr. Vivek says.

According to the CDC, heart disease risk plummets within the first one to two years after quitting, and over the years, that risk becomes even with someone who's never smoked.

Talk with your doctor about your options if you find it hard to quit. Quitting isn't easy, but it's possible and it's never too late.

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7 Heart Disease Myths You Can Stop Believing | livestrong - Livestrong

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Granger Wootz - Getty Images Intuitive eating is non-dieting approach to food that emphasizes trusting your body's internal signals of fullness. Here, nutritionists explain how it works.

If you're feeling like diet culture has done you wrong, youre not alone the constant cycle of weight-loss trends in the media can be overwhelming. In fact, approximately 8 million people in the U.S. struggle with disordered eating.

Enter intuitive eating, a non-diet approach to health and wellness that is designed to help you break the cycle of chronic dieting and cultivate a positive relationship between food, your body and your mind.

Founded by registered dietitians Evelyn Tribole and Elyse Resch, intuitive eating is a flexible approach to food that emphasizes trusting your bodys internal signals of hunger and fullness rather than relying on external rules or restrictions. "It involves tuning in to your bodys needs, desires, and cravings and making food choices that honor your physical and emotional well-being," explains Jessica Jones, R.D.

In practice, that means you'll need to closely tune into your body's hunger and fullness cues to determine when and how much to eat. "It's about giving yourself unconditional permission to eat what you want to eat when you are hungry and knowing the difference between physical and emotional hunger," says Melissa Prest, D.C.N., R.D.N., a national media spokesperson for the Academy of Nutrition and Dietetics and a member of the Prevention Medical Review Board.

In short, intuitive eating is all about learning how to take care of yourself in a holistic and comprehensive way, says Jones. But if you're used to following all the rules and regulations of diet culture, that may sound a bit abstract. So we tapped Jones to distinguish the 10 core principles of intuitive eating according to Tribole and Resch's program, and how to apply each in your everyday life.

Intuitive eating research is ongoing, but thus far, studies have found that intuitive eating is linked to having a more positive emotional outlook, higher satisfaction with life, and greater body appreciation, as well as weight maintenance. But overall, it's important to remember that intuitive eating is not a weight-loss program or a diet.

"Being mindful of what you are eating and how you are feeling helps people to naturally eat less," says Prest, who adds that most diet plans are short-term fixes that lead to weight regain once the diet has stopped. "Intuitive eating is a way of eating that is sustainable for life leading to weight stability."

"Its a way of life focusing on self-care, body respect, and your well-being over weight loss," adds Jones. "It can take time and practice to embrace intuitive eating fully, but it can help people transform their entire life and have a greater, healthier appreciation for their bodies."

It's important to seek the support of a medical professional before starting any new eating plan, but especially if you have a history with eating disorders. "If someone has an active eating disorder, its best to consult a registered dietitian and health care team before implementing intuitive eating," advises Jones.

If you think intuitive eating is an approach that could benefit you, here are a few ways to kick things off:

Intuitive eating is not a diet, but a body-positive approach to food that allows your internal cues of hunger and fullness to guide when, what, and how much you eat. If you're intrigued, you can work with health professionals that specialize in intuitive eating for support and guidance.

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Why Everyone's Talking About "Intuitive Eating," the Non-Diet ... - msnNOW

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A new review of randomized, controlled trials finds that for people at risk of cardiovascular disease, the Mediterranean diet or a low-fat diet are the healthiest options.

The trials investigated the health benefits of seven diets: the Mediterranean diet, low-fat diets, very-low-fat diets, modified fat diets, combined low-fat and low-sodium diets, the Ornish diet, and the Pritikin diet, compared to not being on any particular diet at all.

The review found the Mediterranean diet reduced the likelihood of all-cause death, cardiovascular death, stroke, and non-fatal heart attacks.

Low-fat diets reduced the risk of all-cause mortality, non-fatal heart attacks, and unplanned cardiovascular interventions. The other diets showed no convincing evidence of increasing cardiovascular health, although a low-fat diet and low-sodium (salt) diet may be of benefit to people at high risk of stroke.

The 40 trials included in the review involved 35,548 participants who were followed for an average of three years from the start of trials. Adults who had cardiovascular disease, or who had two or more cardiovascular risk factors, were the primary focus of the review.

The study is published in The BMJ.

The Mediterranean and many low-fat diets involve an emphasis on vegetables and fruits. The Mediterranean diet also increases the intake of monounsaturated oils and fish.

Theyre largely the same, said cardiologist Dr. Yu-Ming Ni, who was not involved in the study. They do have a few key differences, however.

I would say that Mediterranean is a little bit more focused on lean protein and the use of olive oil and other vegetable oils in place of animal fats for cooking, and I think that emphasis is more helpful, said Dr. Ni.

Dietician Kristin Kirkpatrick, who is also not involved in the study, said to assess whether one diet is healthier than another is really dependent on the quality of the diet that the person is placing on it.

Its important to look at the entire dietary quality rather than single nutrients like saturated versus unsaturated fats. There is no one-size-fits-all approach, she said.

Kirkpatrick also generally favored the Mediterranean diet.

Dr. Ni, meanwhile, pointed out that There are just a lot of low-fat diets out there that there are not a lot of specifics on, and all are a little different from each other.

Dr. Ni noted that in this studylikely the largest study yet of the Mediterranean dietthe use of olive oil was associated with a significantly reduced risk of cardiovascular events.

Dr. Ni strongly recommended olive oil and avocado oil for cooking, and flax seed oil added on top of cooked foods.

Recognizing that these can be expensive ingredients, he said less expensive vegetable oils, such as soybean, canola, corn oil, and sunflower oil are much better certainly than using butter, shortening, margarine, other types of synthetic oil, and things like that when it comes to cardiovascular health.

One perhaps surprising finding in the study is that low-fat diets which performed well overall performed less well when they were combined with a reduction in sodium. There are two likely explanations for this.

Kirkpatrick cited other research which concluded that reducing sodium may not be as beneficial as some think it is.

According to that study, researchers found that sodium increased cardiovascular risk only for people consuming more than five grams a day. People with high blood pressure should ingest no more than one and a half grams of sodium a day, according to the U.S. National Institutes of Health.

That same study also found that increased potassium decreased the risk of cardiovascular disease.

This underscores, Kirkpatrick suggested, that its important to think about dietary interventions holistically rather than focusing on single nutrient adjustments (or two nutrients) in this case.

Dr. Ni agreed, saying:

I think when you start to get into the details about specific elements of diet, you start to hit issues with confounding where certain dietary patterns might naturally be low in sodium, but higher in other aspects that are less healthy. And I dont know that we can necessarily clarify that just with this kind of study.

Dr. Ni said that there is only so much that can be expected from randomized diet trials. He cited the participants burden when taking part in a trial and the difficulties researchers have in getting them to remain committed to the process for extended periods.

So, you know, we will never have very clear information on this. The best thing we can do is do these aggregates, where we take a lot of information from multiple studies and try to get a good idea of whats going on, Dr. Ni said.

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Mediterranean, low-fat diets can reduce heart attacks in those at risk - Medical News Today

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Our choice of diet has important consequences for the environment and climate change.

With droughts and diseases threatening food systems, its now all the more crucial that we try to make a difference with what we eat.

Luckily, the diet which has been found most conducive to biodiversity and food security is one youre likely to be familiar with.

According to a study published last month, following this diet can combat the double burden of climate change and non-communicable diseases.

The global population is forecast to rise to 10.9 billion by the end of the century. As such, food production must increase by almost 50 per cent to meet supply demands, the Food and Agriculture Organization (FAO) estimates.

This is likely to hamper sustainable growth and put pressure on natural resources.

The current agricultural and food systems are considered as a major driver of environmental degradation and climate change, according to a new study published in Advances in Nutrition.

The Greek scientists behind the study add that agricultural production occupies approximately 40 per cent of the global land. Livestock and growing food for livestock represent 75 per cent of all agricultural land.

As such, the use of irrigation, fertilisers and pesticides could cause a depletion of natural resources and environmental degradation, the researchers say.

In addition, food production constitutes the principal consumer of freshwater and accounts for up to 30 per cent of global greenhouse gas emissions.

In response to this critical situation, the study has looked at the relative benefits of different diets for sustainable development and food security.

The scientists, from various Greek universities and institutions, compared the Mediterranean diet to western-type diets in Belgium, Switzerland, Germany, Austria, Denmark and Sweden.

Their research concluded that the Mediterranean diet is the best for our planet. Used in countries such as Italy, Cyprus and Greece, it was found to be the most favourable for biodiversity and food-plant diversity.

The Mediterranean diet is rich in plant-based foods like vegetables, fruits and grains - although it has many variations between countries. It is also generally low in the consumption of animal products.

This means that it has advantages for our health, such as reducing the risk of chronic diseases, as well as having a low environmental impact.

The study showed that the agricultural biodiversity and the diversity in food plant varieties and species were higher in the Mediterranean diet than in western-type dietary patterns.

The researchers also found that the diet is associated with lower greenhouse gas emissions, water consumption, land use and energy requirements.

The western diet - which the scientists identify as containing lots of meat, dairy and processed foods - is based on agricultural production methods that harm ecosystems, increase the use of fossil fuels, and increase greenhouse gas emissions.

The study concludes that adopting the Mediterranean diet could help establish a more biodiverse environment and put less pressure on natural resources.

To follow a Mediterranean diet, you should make fruit and vegetables your core foods, along with whole grains like oats, brown rice and whole wheat bread.

Legumes like beans, lentils and chickpeas are a great source of protein. You should also include healthy fats like olive oil and avocados.

Foods you should cut back on include processed meat, like sausages and hot dogs, and refined grains like white bread.

The Mediterranean diet is also low in highly processed foods like readymade meals and in products with added sugar like fizzy drinks.

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Scientists claim this diet is the best for supporting biodiversity and food security - Euronews

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Summary: Eliminating SAPS3 from the genome of mice allowed the AMPK protein complex to activate and maintain a normal energy balance, even with high-fat meals. This discovery could pave the way for developing a new approach to metabolic disorders such as obesity, diabetes, and fatty liver disease.

Source: UC Irvine

Eating lots of fats increases the risk of metabolic disorders, but the mechanisms behind the problem have not been well understood. Now, University of California, Irvine biologists have made a key finding about how to ward off harmful effects caused by a high-fat diet.

Their study appears inNature Communications.

The UC Irvine research centered on aprotein complexcalled AMPK, which senses the bodys nutrition and takes action to keep it balanced. For example, if AMPK detects thatglucoseis low, it can boost lipid breakdown to produce energy in its place.

Scientists have known that consuming high amounts of fat blocks AMPKs activity, leading the metabolism to go out of balance. However, until now, how cells block this mechanism has not been widely examined, especially in live models.

The UCI biologists decided to investigate, believing an AMPK component called SAPS3 serves a significant role. They eliminated SAPS3 from the genome of a group of mice and fed them meals with a 45% fat content. The results were startling even to the research team.

Removing the SAPS3-inhibiting component freed the AMPK in these mice to activate, allowing them to maintain a normal energy balance despite eating a large amount of fat, said Mei Kong, professor of molecular biology and biochemistry, and the studys corresponding author.

We were surprised by how well they maintainednormal weight, avoiding obesity and development of diabetes.

The discovery could eventually lead to a new way to approach metabolism-related conditions.

If we block this inhibition activity, we could help people reactivate their AMPK, said first author Ying Yang, a project scientist in the Kong lab.

It could help in overcoming disorders such as obesity, diabetes, fatty liver disease and others. Its important to recognize how important normal metabolic function is for every aspect of the body.

The researchers are working on developing molecules that could inhibit SAPS3 and restore themetabolisms balance. They plan to next study SAPS3s role in other conditions with disturbed metabolic systems, such as cancer and aging.

The discovery comes as metabolic-related diseases such as obesity and diabetes continue to rise. More than half of the global population is expected to be overweight or obese by 2035, compared to 38% in 2020, according to the World Obesity Federation. The number of people worldwide with diabetes is expected to rise to 578 million by 2030, up 25% from 2019, reports the National Center for Biotechnology Information.

Summary generated with the assistance of ChatGPT AI technology

Author: Press OfficeSource: UC IrvineContact: Press Office UC IrvineImage: The image is in the public domain

Original Research: Open access.SAPS3 subunit of protein phosphatase 6 is an AMPK inhibitor and controls metabolic homeostasis upon dietary challenge in male mice by Ying Yang et al. Nature Communications

Abstract

SAPS3 subunit of protein phosphatase 6 is an AMPK inhibitor and controls metabolic homeostasis upon dietary challenge in male mice

Inhibition of AMPK is tightly associated with metabolic perturbations upon over nutrition, yet the molecular mechanisms underlying are not clear.

Here, we demonstrate the serine/threonine-protein phosphatase 6 regulatory subunit 3, SAPS3, is a negative regulator of AMPK. SAPS3 is induced under high fat diet (HFD) and recruits the PP6 catalytic subunit to deactivate phosphorylated-AMPK, thereby inhibiting AMPK-controlled metabolic pathways.

Either whole-body or liver-specific deletion of SAPS3 protects male mice against HFD-induced detrimental consequences and reverses HFD-induced metabolic and transcriptional alterations while loss of SAPS3 has no effects on mice under balanced diets. Furthermore, genetic inhibition of AMPK is sufficient to block the protective phenotype in SAPS3 knockout mice under HFD.

Together, our results reveal that SAPS3 is a negative regulator of AMPK and suppression of SAPS3 functions as a guardian when metabolism is perturbed and represents a potential therapeutic strategy to treat metabolic syndromes.

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How to Prevent a High-Fat Diet From Throwing Metabolism Out of Whack - Neuroscience News

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Eating lots of fats increases the risk of metabolic disorders, but the mechanisms behind the problem have not been well understood. Now, University of California, Irvine biologists have made a key finding about how to ward off harmful effects caused by a high-fat diet. Their study appears in Nature Communications.

The UC Irvine research centered on a protein complex called AMPK, which senses the body's nutrition and takes action to keep it balanced. For example, if AMPK detects that glucose is low, it can boost lipid breakdown to produce energy in its place. Scientists have known that consuming high amounts of fat blocks AMPK's activity, leading the metabolism to go out of balance. However, until now, how cells block this mechanism has not been widely examined, especially in live models.

The UCI biologists decided to investigate, believing an AMPK component called SAPS3 serves a significant role. They eliminated SAPS3 from the genome of a group of mice and fed them meals with a 45 percent fat content. The results were startling even to the research team.

"Removing the SAPS3-inhibiting component freed the AMPK in these mice to activate, allowing them to maintain a normal energy balance despite eating a large amount of fat," said Mei Kong, professor of molecular biology & biochemistry and the study's corresponding author. "We were surprised by how well they maintained normal weight, avoiding obesity and development of diabetes."

The discovery could eventually lead to a new way to approach metabolism-related conditions. "If we block this inhibition activity, we could help people reactivate their AMPK," said first author Ying Yang, a project scientist in the Kong lab. "It could help in overcoming disorders such as obesity, diabetes, fatty liver disease and others. It's important to recognize how important normal metabolic function is for every aspect of the body."

The researchers are working on developing molecules that could inhibit SAPS3 and restore the metabolism's balance. They plan to next study SAPS3's role in other conditions with disturbed metabolic systems, such as cancer and aging.

The discovery comes as metabolic-related diseases such as obesity and diabetes continue to rise. More than half of the global population is expected to be overweight or obese by 2035, compared to 38 percent in 2020, according to the World Obesity Federation. The number of people worldwide with diabetes is expected to rise to 578 million by 2030, up 25 percent from 2019, reports the National Center for Biotechnology Information.

Support for the project was provided by the National Institutes of Health and the American Cancer Society.

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Study shows how to prevent a high-fat diet from throwing ... - Science Daily

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Our bodies are one large chemistry experiment, Kate Hudson told People back in 2016. She was talking about the alkaline diet, which, like many A-listers (including Jennifer Aniston and Gwyneth Paltrow), she reportedly swears by. Or at least, she used to.

The diet operates on the premise that everything we eat impacts our pH balance (hence the chemistry experiment quote). Meat, for example, is very low on the pH scale, which means its very acidic and should be avoided. Vegetables, however, are very low, which means they are alkaline and should be embraced.

On the face of it, the alkaline diet seems to promote a pretty healthy way of eating. After all, we know that plant-based whole foods are nutritious. But does the idea of following a pH scale to determine what you should have for dinner actually hold up? The research behind it, it turns out, is lacking.

Heres more about the alkaline diet, why you should take all of its wild health claims with (an albeit alkaline-friendly) pinch of salt, but also why eating more of the foods it promotes is no bad thing. Confused? Lets dive in.

Most fans of the alkaline diet were introduced to the idea by a man called Robert O. Young. The author wrote several books on nutrition and health in the 1990s and 2000s, but it was The pH Miracle, which hit the shelves in 2002, that really took off (since then, it has sold more than four million copies)

In the book, Young promotes an alkaline approach to food and nutrition. In his view, an acidic environment in the human body creates diseases, like cancer, and by creating a more alkaline environment through food, these diseases can be treated. Alkaline foods include fruits, nuts, legumes, and vegetables, while acidic foods include meat, fish, dairy, and eggs. People who follow the diet often test their urines pH levels to ensure their body is alkaline.

Young, dubbed the father of the alkaline diet, believed in this approach so much, he even attempted to treat multiple cancer patients himself at a ranch in California (called the pH Miracle Ranch).

But to be clear: scientific research does not support any of Youngs claims. And in 2017, he was even sentenced to jail time for practicing medicine without a license.

The alkaline diet is controversial. But that said, one of the reasons it has been so popular is because the foods it promotes, like fruits and vegetables, are actually nutritious, and the foods it avoids, like processed meats, are not.

But the reason it promotes this way of eating is baseless, confirms Anthony DiMarino, RD. Quite simply, we dont need to be worrying about pH levels when it comes to food.

Your body is a smart machine. It regulates pH very well on its own, he told the Cleveland Clinic. Our stomachs are very acidic, so they can break down food. Our skin has a slightly acidic pH to protect against bacteria. Our lungs and kidneys work to remove metabolic waste and keep our body pH where it needs to be.

Regardless of whether they are alkaline, fruits and vegetables are healthy because they are excellent sources of vitamins, minerals, and antioxidants. And unlike the alkaline diet, a growing body of research does back up the idea that eating a diet rich in plant-based whole foods is good for us.

[The alkaline diet] can help keep you healthy, says DiMarino. But not for the reasons you might think. He later adds: [It] encourages low-processed, whole foods, which have been shown to prevent disease the long term, so in that respect, it can be considered a healthy eating pattern.

If you choose to follow an alkaline vegan diet, its important to ensure youre getting enough of all the right nutrients. People who follow this diet have various rules about what they can and cant eat, but many will avoid lentils and some grainswhich are rich sources of plant-based proteinbecause they are acid-forming, for example.

The bottom line is: if youre changing the way you eat, you should always consult with a health or nutrition professional first to ensure youre informed and safe, and youre not going to end up with any deficiencies.

Because many vegan alkaline foods are naturally rich in nutrients, theyre not going to do you any harm if you decide to include more in your diet (unless you have allergies or intolerances, of course). If you were thinking of eating more of these foods, here are a few examples to try (most of which you likely eat regularly already!).

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Alkaline diet-friendly nuts include peanuts, almonds, pecans, and pistachios. These are also great sources of plant-based protein; just 100 grams of peanuts, for example, contain 26 grams of protein. Nuts are also a good source of heart-healthy unsaturated fat, as well as iron and vitamin E.

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Although many fruits, like lemons, tomatoes, and limes, contain citric acid, they are still allowed on an alkaline diet. This is because, while they are acidic, they are not acid-forming in the body, notes Greatist. If you want to eat more alkaline foods because youre suffering from acid reflux, however, fruits like fresh tomatoes are not advised.

Unsweetened, unprocessed fruit juices are also consumed on the alkaline diet, most of which are good sources of nutrients, like vitamin C and potassium.

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For cooking, many people who follow an alkaline diet will choose coconut oil. Some have labeled this cooking oil as a superfood, but its important to remember it does contain high amounts of saturated fat.

The current Dietary Guidelines for Americans recommend consuming no more than 10% of total calories from saturated fat, notes Harvard University. And last year the American Heart Association (AHA) released a scientific advisory statement recommending the replacement of saturated fats in the diet, including coconut oil, with unsaturated fats.

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A handful of grains, but not all, are considered naturally alkalizing. According to Cleveland Clinic, wild rice, oats, and quinoa are some of the pillars of an alkaline diet. All are good plant-based sources of carbohydrates too, as well as fiber and protein.

Pexels

Some legumes, like kidney beans and peas, are alkaline foods. And theyre also incredibly nutritious. Kidney beans are a source of iron, as well as phosphorus, potassium, protein, and fiber. Peas are also a good source of protein, as well as vitamin C, fiber, and potassium.

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Both chia seeds and flax seeds are alkaline diet-approved. This is good news because both are good sources of omega-3 fats, as well as carbohydrates, fiber, calcium, and iron.

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Both leafy greens, like spinach and kale, and root vegetables, like carrots and sweet potatoes, are eaten in abundance on an alkaline diet. All are excellent sources of nutrients, including vitamin C, iron, fiber, and antioxidants, which are molecules that help to repair damaged cells in the body.

Charlotte is a writer and editor based in sunny Southsea on England's southern coast.

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What Is a Vegan Alkaline Diet? And Is It Safe? - VegNews

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Our understanding of the importance of gut health is growing, from knowing how to check in on our gut health to eating a healthy diet to support our gut microbiome. But what exactly should be included in that diet?

"The answer is very simple on a general level. ... It's just a matter of quote-unquote 'being healthier' and eating a quote-unquote 'healthy' diet," Dr. Aditya Sreenivasan, a gastroenterologist at Lenox Hill Hospital, recentlytold CBS News, pointing to a focus on whole plant foods.

Sreenivasan generally advises eating more fruits, vegetables and whole grains and less processed carbs like sugary drinks and processed and red meats.

To help break things down further, Dr. Kenneth Brown, gastroenterologist and host of The Gut Check podcast, shared four food groups that are good to incorporate into your diet to support gut and overall health:

High-fiber foods

Eating a diet rich in fruits, vegetables, whole grains, nuts and seeds can help support gut health by promoting "regular bowel movements and preventing constipation," Brown says.

"Eating fiber-rich foods can also help feed the beneficial bacteria in your gut, reducing inflammation and improving overall digestive health," he adds.

Fermented foods

Fermented foods like yogurt, kefir, kimchi and sauerkraut can help improve digestion, Brown says.

"Traditional probiotics do not always survive until they reach the colon but fermented foods act as a vehicle to deliver natural probiotics to your microbiome where it is needed most," he explains. "Consuming fermented foods regularly can help reduce inflammation and improve digestive health."

You can increase your fermented food options with simple swaps too, suggests Dr. Shilpa Ravella, transplant gastroenterologist and assistant professor of medicine at Columbia University, pointing to sourdough as a good option compared to white breads, for example.

"These are technically both wheat, but they are two very different foods," she explains.

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Foods high in polyphenols

Polyphenols are molecules found in fruits and vegetables that give them their vibrant color.

"Polyphenols work like prebiotics, which feed our microbiome. Our microbiome then breaks down polyphenols into smaller molecules that help our guts, brain and immune system," Brown says.

Antioxidant-rich foods

Foods high in antioxidants can help reduce inflammation in the body and support overall digestive health, Brown says.

"This is because antioxidants neutralize free radicals that cause cell damage," he explains. These food options include berries, leafy greens and dark chocolate.

But remember, these recommendations may not be for everyone. People who have specific issues such as celiac disease or SIBO (small intestinal bacterial overgrowth) could require a different, more specific diet. If you're experiencing an emerging pattern, worsening or sudden change in gastrointestinal symptoms, it may be time to speak to a doctor as it could point to food-related sensitivities or other gut-related issues.

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These food groups support gut health. Are they part of your diet? - Yahoo News

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By GRACE EKPU and PATRICK WHITTLE

DAKAR, Senegal (AP) In Senegal, the national dish of thieboudienne is entwined in the countrys history and culture. Its a rich dish of fish, rice and vegetables that literally brings people together - traditionally eaten in communal fashion around a single dish.

But the preferred species for the dish is white grouper, and the fishery has collapsed in the face of aggressive fishing by locals and foreign poaching. And there are few other fish to turn to, as overfishing has greatly diminished other species in Senegal, where one in six people work in the fisheries sector, according to a report from the United States Agency for International Development.

Overfishing like that which has threatened thieboudienne is seen across the planet. In the Bahamas, scientists and government officials are working to save conch, a marine snail central to the island nations identity. In the Philippines, overfishing has depleted small fish such as sardines used in the traditional raw dish of kinilaw.

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This story was supported by funding from the Walton Family Foundation. The AP is solely responsible for all content.

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In Senegal, fish and seafood represent more than 40% of the animal protein intake in the diet, according to the Food and Agriculture Organization of the United Nations.

In Dakar, the capital and largest city, nutritionist Codou Kb said the loss of grouper means more than just the loss of a national symbol. It has led to the loss of a key protein for the nations residents.

The lack of grouper has also made other fish more expensive, Kb said. Kb placed the blame squarely on overfishing, which she said has robbed the nation of the generations-old food resource.

The sea no longer supports the weight that is loaded on it, which has made the fish flee, Kb said. This is the work of the boats with their nets, which are numerous in the sea.

The collapse of white grouper has attracted the attention of international organizations, which have sought to use improved data collection to help bring back the fish. However, they acknowledge it's a tough task. The published findings of the International Symposium on Marine Fisheries, held in Dakar in June 2022, state that the fish can hardly be found off the coast of Senegal where it has become extremely rare.

The repercussions of the loss of the fish are felt both locally and far away. In the U.S., nothing reminds Pierre Thiam of his homeland like thieboudienne.

Thiam, a chef based in New York City and San Francisco who has introduced diners in the U.S. to the dish, is afraid the current generation will be the last to experience it.

We need to have our thieboudienne every day, because its a daily meal. And its not the same dish as it was when I was a kid, Thiam said. Its not just having access to that dish every day, the way its supposed to be served - its losing tradition. ___ Whittle reported from Portland, Maine.

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Senegal struggles with loss of fish central to diet, culture - Daily Independent

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Chocolate and cocoa products may help reduce inflammation, which may benefit people with autoimmune conditions such as lupus. However, there is no conclusive evidence that chocolate can reduce lupus symptoms.

Lupus is a chronic autoimmune disease that can affect different parts of the body. With an autoimmune disease, the immune system cannot tell the difference between healthy tissues and pathogens. It mistakenly attacks healthy tissues and cells, causing a variety of symptoms.

The most common type of lupus is systemic lupus erythematosus (SLE). An estimated 1.5 million people in the United States and at least 5 million worldwide have some type of lupus. It is more common among females aged 15-44 years.

The Centers for Disease Control and Prevention (CDC) note that lupus symptoms can range from mild to life threatening. Early diagnosis and treatment of the condition by a rheumatologist may improve someones outlook.

Experts advise people with lupus to eat a healthy diet as part of an overall treatment strategy. This article discusses whether chocolate may benefit someone with lupus. Additionally, it explores other foods people with lupus may wish to include and limit in their diet.

The National Institute of Arthritis and Musculoskeletal and Skin Diseases notes that no definitive research shows that special diets help with lupus symptoms. Instead, they advise people with lupus to eat a healthy, well-balanced diet rich in whole grains, vegetables, and fruits.

However, a 2016 review looked at 33 studies investigating the effects of cocoa-rich products such as dark chocolate on markers of inflammation. In people with lupus, inflammation occurs due to the body attacking its own tissues, causing various symptoms and sometimes permanent tissue damage.

The review concluded that consuming flavanol-rich cocoa may affect inflammation by reducing the activation of inflammatory agents such as monocytes and neutrophils, which are white blood cells. Flavanols are a type of flavonoid, a natural substance found in certain plant-based foods that may have a range of health benefits.

However, the authors noted that there is currently little evidence to support the anti-inflammatory effects of cocoa consumption. They commented that the effects depend on the extent of the inflammation and the type of cocoa products someone consumes. They stated that further conclusive research is necessary.

It is also important to note that different types of chocolate have varying amounts of cocoa content, and some may be high in sugar and saturated fat, which may contribute to inflammation.

Although there is no particular lupus diet that experts recommend, it may be best for people with the condition to aim to eat a healthy, balanced range of foods.

The Lupus Foundation of America advises people to include the following in their diet:

However, they note that if someone has lupus nephritis, a kidney disease caused by lupus, they may need to limit certain foods. A person with this condition will need to speak to their doctor or dietitian for further information.

The Foundation also highlights that lupus raises the risk of heart disease and osteoporosis. People can include foods with calcium, such as leafy greens and dairy products, to help lower the risk of developing these conditions. Omega-3 fatty acids in fish, walnuts, and flaxseeds can also help.

In addition, a 2022 review indicates that a low glycemic index or calorie-restricted diet may reduce weight, waist, and hip measurements and improve fatigue in people with SLE who are overweight and taking corticosteroids.

Another 2020 review concluded that the following dietary aspects may modulate inflammation and regulate disease activity in SLE:

However, the authors noted that low protein diets were only beneficial in particular cases such as SLE-induced chronic kidney disease. They noted that a diet with moderate protein intake is generally recommended.

It is always best for a person to speak with their doctor for further guidance on an individual basis before making any significant changes to their diet.

The Lupus Foundation of America advises people with the condition to limit the following types of foods to lower their risk of further complications and health problems, such as high blood pressure and diabetes:

Experts recommend people speak with a healthcare professional before making any significant changes to their diet.

They may also need to find out if any foods and drinks are unsafe to consume in combination with medications. For example, alcohol may interact with some lupus medications, such as blood thinners.

Eating cocoa-rich dark chocolate that contains flavanols may help reduce inflammation, which people with lupus experience. However, there is no conclusive scientific evidence that eating chocolate benefits people with this condition. Instead, experts advise people with lupus to eat a balanced diet.

It is best for a person with lupus to speak with their doctor or a dietitian for further guidance about their diet on an individual basis.

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Chocolate and lupus: Research, lupus diet, and more - Medical News Today

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