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Mens Journal aims to feature only the best products and services. We update when possible, but deals expire and prices can change. If you buy something via one of our links, we may earn a commission.Questions? Reach us at [emailprotected].

With the holidays fast approaching, that means there are deals aplenty. You dont need to just wait for Black Friday for deals anymore. Deals are popping up now to help you get a jump on things. And thats really helpful for either getting a gift for others or just picking things up for yourself.

For the gift-giving season or for a personal reason, now is a great time to pick some stuff up. Especially if you are out there looking for some great Health and Fitness items. You can find a ton of great items right now for that very purpose. Which is important in the very indoor centric year that is 2020.

People shouldnt be going to the gym these days. Its just not a safe thing to do. Too many people and germs in the air, its just bad news no matter how you cut it. Thats why you need to get some Health and Fitness Items On Sale for the home. For yourself and for others, its just smart to do.

To help you guys cut through all the clutter and find some good deals, we have gathered 5 fantastic Health and Fitness Items On Sale for you to pick from. So take a look at all of these deals and make the choice(s) that work best for you or a loved one. Its the best time to do so.

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Posted on November 12, 2020 at 9:02 pm by West Sider

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By Jason Greenspan

Unfortunately in the world of health and fitness there is a lot of false information being conveyed to the masses. Gimmicks, quick fixes and sometimes just plain old bad or misinformation is being advertised.

Typically this is done to sell a product or program that promises an unrealistic result. Usually its something like get fit in five minutes or lose fat by using a particular machine or performing a certain exercise.

Most of the time its not a quick fix or a gimmick, but just inaccurate information that can set you up for burnout or injury.

When you get in to the fifth decade and beyond in life, knowing what to do in the gym can be even more confusing. You certainly dont want to exercise like you did when you were in your twenties or thirties. Your fitness program should reflect your current goals, fitness level and health history.

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Silver Stars Fitness: The Truth About How To Stay Fit After 50! - westsiderag.com

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YouTuber Brandon William tries a lot of fitness challenges which involve plenty of repetition over a month-long period, like doing 100 pullups every day, or practicing the One Punch Man workout. In his latest video, Brandon takes on a one-off physical challenge that is so intense it leaves him gasping for breath: the Russian Army fitness test.

This fitness test is no joke, comprising:

Brandon opts out of the fighting portion of the challenge, but throws himself fully into all of the other rounds, starting with the 3,000-meter run. He's allotted 12 minutes to complete the run, with 11 minutes generally deemed a "gold" score. "Personally I'm not a fan of running, I literally never run, so I'm not expecting the fastest to be honest," he says. He ends up taking more than 15 minutes to run 3,000 meters, which means this first round is a total fail. "That was horrible, that was awful," he says.

Next up is the 100-meter sprint, where the maximum permitted time is 13 seconds. Brandon fares better this time around, but still narrowly misses a passing score, finishing his run in 14 seconds. On a second attempt, he infinitesimally improves, with a time of 13:97. "These Russians are fast," he says.

But the running drills aren't over; he still has to take on the 10 x 10 suicides. He gets his first passing score here, completing all 10 in 23 seconds, which counts as a "great" time.

Moving onto the bodyweight exercises, Brandon is a lot more confident, as this is where he feels a lot more comfortable. In the pullup round, a passing score is 20 reps, while a gold score is 28. He comfortably passes this round with 23 pullups.

For the dips, a minimum of 30 reps is needed to pass: "This is going to be tough," he says. Sadly, this is another fail, as Brandon only manages 23 reps before maxing out. Next up are the full leg raises, where he achieves a minimal passing score of 12 reps. "It doesn't even hurt my core, it hurts my lats more than anything," he says.

In the pushup test, Brandon needs 60 reps just to pass, whereas a gold score would be 75. "That's a lot, especially after all the pullups, running, the leg raises," he says. To his delight, he cranks out 77 reps, smashing this round.

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The final test requires him to bench press his bodyweight for a minimum of 10 reps. "I weigh 145 pounds, and I haven't benched in the longest time, since I normally only do bodyweight workouts," he says. "I don't know if I'm going to pass this one."

Brandon is ultimately able to reach 10 reps for a passing score (he doesn't go any further as he would need a spotter to do so safely), but unfortunately, his overall performance in the challenge means he will not be heading over to Russia for basic training any time soon.

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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

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Tyra Banks has done it all, including modeling, starting businesses, inspiring millions, writing books, acting, and, yes, experimenting with more than a handful of diets.

I used to feel like my body was not mine, Tyra told People in 2018. Ive been too thin or too big. And I used to feel like I was betraying people if I lost weight.

And though she used to fall for fad diets, she's focusing on balance and feeling healthy these days. I do not believe in diets. I have been on diets in the past. They are a bunch of bologna," Tyra said in a statement. "This is a lifestyle change. Its not about being skinny. Its about being in the best shape you can be.

To get there, Tyra has kept food journals and worked with a nutritionist. My nutritionist says, 'If you bite it, write it,'"she previously told Women's Health. "Writing down everything that you put in your mouth really helps. I dont count a damn calorie. But when Im really trying to eat healthy, I write everything down. It really holds me accountable and puts me on a healthier path.

Now, she's hosting Dancing With the Stars and launching a whole new business venture focused on her fave food: ice cream. (Yep, her latest creation is an ice cream brand called SMiZE Cream.)

Right now, I am 25 pounds heavier than I was on the cover of a very famous swimsuit magazine that came out last year, she told Harper's BAZAAR in a video. (She's talking about the 2019 Sports Illustrated Swimsuit Issue.)

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Here's exactly what Tyra eats in a day to feel her healthiest and happiest.

Tyra starts her day with black coffee. But, she gets plenty of flavor in before she pours it in her mug, because she usually goes for vanilla- or caramel-flavored beans, she told Harper's BAZAAR in a video. She's also a matcha fan.

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She has a whole bagel routine that's seriously impressive:

"I cut the bagel I half and then I scoop out aaaall that extra bagleisation and put that on the side," she told Harpers BAZAAR. "Then I take my whipped cream cheese and I dig deep into that pot if it. And I fill up the entire scooped out bagel rounds like a moat." She pops her cream cheese-filled creation in the microwave to make it warm and creamy as-can-be.

Finding time for lunch is tough for the multi-business mogul slash supermodel slash TV host. Lunch isn't often a sit down affair, so Tyra's solution is snacksand lots of them, she told Harper's BAZAAR.

When she does have a second to sit down, though, Tyra loves eating at a local diner. "Diners are a girl's best friend," she wrote on Instagram.

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Another quick-but-fun lunch solution: Tyra hits up multiple fast food restaurants, orders burgers, and compares them, she told Harper's BAZAAR. It may not be scientific, but sounds delish.

Tyra doesn't skimp on healthy snacks, and has a dedicated "snack box" at her office. In it, you'll find everything from natural licorice, to bean chips, to corn chips, to cauliflower puffs, she told Harper's BAZAAR.

She's also "nuts for cashews," according to a recent Instagram post. "They are so rich and tasty to me," she wrote.

Though she's all about convenient grab-and-go eats and isn't much of a chef, Tyra has perfected on go-to snack: candied bacon. She makes it by coating bacon in Sriracha and maple syrup and topping it with black pepper. Then it goes in the oven until starts to caramelize. Its almost like candy, she said in the Harper's BAZAAR video. It is so good.

Tyra goes all-out at dinnertime, doing taste tests of different restaurants' versions of the same dishes with her son. "For dinner, I love doing something that's a little special and a little bit indulgent," she shared in her Harper's BAZAAR video. We line it up and then we score the different restaurants with the same item. The next time you order, you know where to order from."

Often on the trial list: hamburgers and Mexican food.

Considering Tyra is working on her own ice cream brand, it's no surprise she loves herself a nice frozen treat.

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"One of my favorite things in the world is ice cream," she wrote on Instagram. "As an avid entrepreneur, Ive always wanted to create an ice cream company with amazing flavors for you to enjoy. But great ice cream just wasnt enough. I wanted to surprise and delight you, too. SMiZE Cream is debuting early Fall! So, what IS SMiZE Cream? Wellits a new, premium ice cream packed with sweet, savory, and scrumptious goodies PLUS a super-secret edible surprise inside each serving called a SMiZE Prize."

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Even in the winter, dermatologists recommend applying sunscreen if youre going to be outside for extended periods of time, like when youre running, cycling, or doing other outdoor activities. As it turns out, adding some key vitamins to your diet may also protect you from UV exposure, a recent study suggests.

At the recent meeting of the European Academy of Dermatology and Venereology, researchers presented results from a study on a form of vitamin B3 that shows promise for protecting skin cells from the effects of UV light.

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They looked at the effects of three different concentrations of the vitaminin a form called nicotinamideon skin cells that had been taken from participants with non-melanoma skin cancers. The cells were treated for three timeframes: 18, 24, and 48 hours, and then exposed to UVB, the type of sunlight that typically leads to sunburn with overexposure.

Pretreatment of 24 hours before UV irradiation not only protected skin cells the most from UV-induced oxidative stressthe kind that can cause DNA damagebut also enhanced DNA repair in general in the skin cells.

The takeaway, researchers concluded, is that foods with vitamin B3 could lower UV exposure risks, but since the protective effect is short-lived, its best to include those foods within 24 hours before sun exposure.

The major caveat here is that this work was done in a lab, on isolated skin cells, and not on people, according to dietitian Bonnie Nasar, R.D.N. She told Bicycling that this fact doesnt discount the effects, it just makes it impossible to ascertain the amount of vitamin B3 needed to offer sun protection.

That said, the types of foods high in this vitamin have plenty of great nutritional properties, she added, so theyre worth adding into your diet anywayUV protection would just be a bonus.

Also known as niacin, vitamin B3 is naturally occurring in meats like chicken, turkey breast, salmon, and beef liver. Vegetarians and vegans may find it more challenging to meet the daily requirements without supplements, Nasar added, but adding more beans and grains can help. The recommended dietary allowance (RDA) according to the National Institutes of Health (NIH) is 16 mg NE (niacin equivalents) for men and 14 mg NE for women per day.

Generally speaking, a varied diet that includes poultry, beef, eggs, nuts, legumes, and cereal grains will provide adequate amounts of niacin, she said. Also, most multivitamins will cover your B3 needs, so if you are already taking one, check the label to be sure. As always, talk to your physician before starting any new supplements.

One more pro tip: Wear your sunscreen!

Unfortunately, people tend to forget this in the winter in more northern climates because the sun seems weaker to them, Brendan Camp, M.D., dermatologist and dermopathologist at Medical Dermatology and Cosmetic Surgery in New York City told Bicycling. But its more than enough exposure to cause damage that leads to premature aging, sun spots, and most importantly, increases skin cancer risk.

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Adding Vitamin B3 to Your Diet May Offer UV Protection on Those Long Runs - msnNOW

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We need to focus on loving and listening to our bodies when it comes to our diet

In the U.S., diet culture began in the early 1900s and has since accumulated an exhaustive list of different dieting fads for people to attemptcleanses, low-carb, ketogenic, paleo, etc. Companies like Atkins and Weight Watchers have made a profit by supporting the narrative that people need to lose weight in order to love themselves and to be considered healthy. Although these programs are not as popular as they once were, new diet trends that engender the same narrative have taken their place.

A-list celebrities, popular magazines and social media influencers are at the top of the list for promoting these diet trends. By just posting pictures of their meals or grocery hauls, they influence thousands of people to start a diet they know nothing about. I, myself, have fallen into this trap before, just to quickly find out that I do not have the resources nor the education to be making these decisions about the food I eat.

More importantly, what works for one person, doesnt always work for everyone else. All bodies are different and therefore require different foods and methods for losing weight. Consequently, most diets arent tailored to individual needsa potential reason why some people see progress and others do not while on the same diet.

Generally, people arent quick to share the negative outcomes or hardships we experience day-to-day. Instead, we tend to use social media to highlight the favorable and positive aspects of our lives. In regards to dieting, its more pleasing to show the successful results rather than the struggles and lack of progress. Sadly, this generates the idea that certain diets are easy and accessible for everyone.

Self-control and deprivation are the two pillars of dieting. Diets require you to exercise self-control in order to deprive yourself of certain foods, and thereby satisfaction, depending on the rules of your diet. In reality, not all days can be good ones, and a quick mood fixing solution is the comfort food that tends to exist outside the bounds of our diet. Thus, the purpose of a cheat day. The name itself, however, carries a negative connotation thats intended to make us feel guilty for defying the rules of our diet. Its inherently dangerous to not only deprive ourselves of the foods we may actually need, but also to deprive ourselves of something that may bring us happiness.

Although weight loss goals originally intended to motivate us to stay on track with our diet, setting them poses a threat to our well-being. Setting unrealistic and unattainable goals leads to disappointment and, more dangerously, unhealthy eating habits. Losing weight does not happen overnight, making it hard to stay inspired. As a consequence, people may lose hope and develop disordered eating habits.

This does not mean dieting is always ineffective and bad. In fact, many people have success stories. But its important to note that dieting and depriving yourself of certain foods is not the only way to become healthy. Listening to your body, tuning in to your emotions and being rational about the food you eat is a much more substantial way to live. Intuitive eating is not a diet plan, rather it pushes you to reject the diet mentality altogether.

For far too long, diet culture has convinced us that our bodies arent good enough or that we need to change ourselves to appease societys unrealistic standards. Rather than measuring our self-worth against the superficial wellness represented in movies, television and on social media, the focus needs to be switched from losing weight to loving and listening to our bodies.

Written by: Kacey Cain klcain@ucdavis.edu

Disclaimer: The views and opinions expressed by individual columnists belong to the columnists alone and do not necessarily indicate the views and opinions held by The California Aggie

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Strict diets can deprive us of our happiness and health - The Aggie - The Aggie

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Atherosclerosis occurs when fatty deposits accumulate along artery walls. You may have heard the condition referred to as clogged arteries or a hardening of the arteries.

This causes the arteries to narrow and restricts blood flow to the heart and other parts of the body.

This article lists 15 foods that may help prevent clogged arteries.

Atherosclerosis is considered a major underlying cause of heart disease, including coronary artery disease, the most common type of heart disease in the United States.

Atherosclerosis is the underlying cause of about 50% of deaths in Western countries (1).

Its a chronic inflammatory disease with numerous risk factors.

Youre more likely to develop atherosclerosis if you (1, 2, 3):

On the other hand, following a diet rich in certain foods like vegetables, fruits, and fish has been shown to reduce the risk of atherosclerosis and heart disease (4).

Here are 15 foods that may help prevent clogged arteries.

Berries include blueberries, strawberries, cranberries, raspberries, and blackberries.

These fruits are associated with an impressive amount of health benefits, including their ability to reduce inflammation and improve heart health.

Berries are packed with fiber, vitamins, minerals, and plant compounds. These include flavonoid antioxidants, which are known to help boost heart health (5).

Research has also shown that eating berries significantly reduces atherosclerosis risk factors, including elevated LDL (bad) cholesterol, blood pressure, and blood sugar levels (6, 7).

Berries may help prevent clogged arteries by reducing inflammation and cholesterol accumulation, improving artery function, and protecting against cellular damage (8).

Beans are packed with fiber and well known for their heart health benefits. Eating fiber-rich foods like beans is essential for preventing atherosclerosis (9).

Eating beans is an excellent way to keep cholesterol levels in check, thereby reducing your risk of clogged arteries. Many studies have demonstrated that eating beans can significantly reduce LDL (bad) cholesterol levels (10, 11, 12).

One review of 26 high quality studies found that diets that included about 1 serving (130 grams) of beans daily were associated with significantly lower levels of LDL (bad) cholesterol compared with control diets (12).

Research has also shown that bean-rich diets may reduce blood pressure, improve artery function, and decrease the risk of type 2 diabetes. All of these effects may reduce the risk of atherosclerosis (13, 14, 15).

Fish is loaded with essential nutrients, including omega-3 fats. Eating omega-3-rich fish may help reduce the risk of atherosclerosis.

Studies show that omega-3s help reduce the expression of cellular adhesion molecules, which are proteins that allow cells to stick to one another and their surroundings.

Your body releases cellular adhesion molecules in response to inflammation, and theyre a driving force behind clogged arteries (16, 17, 18, 19).

Whats more, fish intake has been associated with a reduced risk of atherosclerosis.

A study in 961 people compared participants who ate less than one serving of fish per week with those who ate two or more servings of fish per week.

The study found that 13.3% of people who ate less fish had atherosclerosis in their carotid arteries, which deliver blood to the brain, compared with just 6.6% of those in the fish-eating group (20).

Tomatoes and tomato products contain plant compounds that may be particularly helpful for reducing the development of atherosclerosis.

For example, tomatoes contain the carotenoid pigment lycopene, which may have impressive health benefits.

Studies show that consuming lycopene-rich tomato products may help reduce inflammation, boost HDL (good) cholesterol, and reduce the risk of heart disease (21, 22, 23).

Interestingly, combining cooked tomato with olive oil may offer the greatest protection against clogged arteries.

One study in 40 people found that eating tomato sauce with olive oil had the greatest effect on reducing adhesion molecules and inflammatory proteins, compared with raw tomatoes and plain tomato sauce.

However, all the tomato preparations boosted HDL (good) cholesterol and reduced total cholesterol (24).

Onions are part of the Allium genus and linked to a number of health benefits. Research has shown that a diet rich in these popular veggies may protect the arteries.

A 15-year study that followed 1,226 women ages 70 and older found that a higher intake of Allium vegetables like onions was associated with a lower risk of death related to disease caused by atherosclerosis (25).

Onions contain sulfur compounds that scientists think may help prevent blood vessel inflammation, inhibit the clumping together of platelets in the blood, and increase the availability of nitric oxide (25, 26).

All of these effects may help protect against atherosclerosis and improve artery health.

Citrus fruits are delicious and provide a variety of vitamins, minerals, and antioxidants, including flavonoids.

Citrus flavonoids can decrease inflammation and help prevent free radicals in the body from oxidizing LDL (bad) cholesterol. Oxidized LDL is associated with atherosclerosis development and progression (27, 28).

This may be why citrus consumption is associated with a reduced risk of heart disease and stroke two conditions linked to atherosclerosis (29).

Spices, including ginger, pepper, chili, and cinnamon may help protect against clogged arteries (30).

These and other spices have anti-inflammatory properties and may help scavenge free radicals, improve blood lipid levels, and reduce the clumping together of platelets in the blood (30).

You can increase your spice consumption easily by adding these versatile flavorings to oatmeal, soups, stews, and just about any other dish you can think of.

Flax seeds are tiny powerhouses of nutrition.

They are high in fiber, healthy fats, vitamins, and minerals, including calcium and magnesium. In addition to being highly nutritious, flax seeds may help prevent atherosclerosis.

One study found that rabbits that ate flax seed after a high cholesterol diet experienced a 40% reduction in plaque formation compared with animals that did not eat flax seeds (31).

Flax seeds contain secoisolariciresinol diglucoside (SDG), an anti-inflammatory and cholesterol-lowering lignan compound whose properties counter atherosclerosis (32).

Adding cruciferous vegetables like broccoli, cabbage, and cauliflower to your diet may help reduce your chances of developing clogged arteries.

Studies show that eating cruciferous vegetables is associated with a decreased risk of atherosclerosis.

A study in 1,500 women found that eating cruciferous vegetables was associated with lower carotid intima-media thickness (CIMT) (33).

Healthcare providers use this measurement to assess a persons risk of atherosclerosis-related disease.

Research has also linked cruciferous vegetable intake to reduced arterial calcification and risk of death caused by atherosclerosis-related disease (25, 34, 35).

Arterial calcification leads to the hardening of the arteries in atherosclerosis.

Beets are a rich source of nitrates, which your body converts to nitric oxide, a signaling molecule that plays many essential roles in your body.

Inflammation in the blood vessels leads to decreased nitric oxide production.

Eating foods like beets that are rich in dietary nitrates may help improve blood vessel function and decrease inflammation, which may help prevent atherosclerosis (36, 37).

Research has also found an association between dietary nitrate intake and a reduced risk of atherosclerosis-related death (38).

Oats are an excellent choice for those who have atherosclerosis or are trying to prevent clogged arteries.

Eating oats can help significantly reduce atherosclerosis risk factors, including high levels of total and LDL (bad) cholesterol (39).

Oats also contain antioxidants called avenanthramides, which may help inhibit inflammatory proteins called cytokines, as well as adhesion molecules. This may help prevent atherosclerosis (40, 41).

Consuming oat bran, which is packed with fiber, may be helpful as well.

A study that included 716 people with coronary artery disease found that those who consumed oat fiber regularly had lower levels of LDL (bad) cholesterol and inflammatory markers than those who did not eat oat fiber (42).

The study also found that oat fiber intake was associated with a lower risk of needing revascularization a procedure to increase oxygen delivery to the heart and other parts of the body. A person may need this if atherosclerosis has impeded their blood flow (42).

Nuts and seeds are excellent sources of protein, fiber, healthy fats, vitamins, and minerals. Whats more, these tiny and versatile foods may help prevent clogged arteries.

Research has consistently shown that nut and seed intake can significantly improve atherosclerosis risk factors.

For example, eating nuts and seeds can reduce LDL (bad) cholesterol and blood pressure and may help boost HDL (good) cholesterol (43, 44, 45, 46).

Research has also shown that eating nuts and seeds reduces blood sugar levels and may help protect against diabetes, a known risk factor for atherosclerosis (43, 47).

Additionally, eating nuts and seeds may help improve blood vessel function and protect against heart disease (48, 49).

Leafy greens, including lettuces, kale, arugula, Swiss chard, and spinach, offer an abundance of nutrients that may help protect against atherosclerosis.

Green leafy vegetables are a good source of dietary nitrates, which can help improve blood vessel function and reduce inflammation.

Theyre also packed with potassium. This mineral helps prevent vascular calcification, a process that contributes to atherosclerosis (36, 50).

Plus, numerous studies have shown that eating green leafy vegetables is an excellent way to reduce your risk of heart disease.

A review of eight studies found that consuming green leafy vegetables was associated with a significantly reduced risk of heart disease by up to 15.8% (51).

Cocoa and dark chocolate products are not only delicious but also may help ward off atherosclerosis.

A study that included 2,217 participants found that eating chocolate was associated with less atherosclerotic plaque in the coronary arteries. These arteries transport oxygen-rich blood to the heart (52).

Studies have also found that eating chocolate is associated with a reduced risk of stroke, heart disease, and diabetes (53).

Whats more, cocoa and dark chocolate products are rich in polyphenol plant compounds.

These help increase nitric oxide production and decrease inflammation in the arteries, which may help improve physical function in people with atherosclerosis (54).

One study compared the effects of eating dark and milk chocolate in 20 people with peripheral artery disease, a condition caused by atherosclerosis.

The study defined dark chocolate as having more than 85% cocoa content.

The researchers found that consuming 40 grams of dark chocolate significantly improved walking time and blood levels of nitric oxide compared with consuming milk chocolate (54).

The Mediterranean diet is rich in high fiber vegetables, beans, and olive oil. It has long been associated with improved heart health.

Olive oil may help reduce the risk of atherosclerosis.

A 4-month study in 82 people with early atherosclerosis found that daily intake of 1 ounce (30 mL) of olive oil significantly improved participants blood vessel function and reduced inflammatory markers (55).

A 2018 review also concluded that olive oil consumption is associated with reduced atherosclerosis-related inflammatory markers and a decreased risk of heart disease and complications (56).

Scientists attribute olive oils ability to increase heart and blood vessel health to its high content of polyphenol compounds.

Keep in mind that less refined extra virgin olive oil has significantly greater amounts of polyphenols than more refined olive oils (56, 57, 58).

A healthy diet rich in nutrient-dense foods may help reduce your risk of developing clogged arteries.

Research has shown that adding foods like cruciferous vegetables, fish, berries, olive oil, oats, onions, greens, and beans to your diet may be an effective way to prevent atherosclerosis.

All of the foods listed above offer many other benefits as well. Adding them to your daily routine may significantly decrease your risk of disease and boost your overall health.

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15 Foods That May Help Prevent Clogged Arteries - Healthline

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A study published in Osteoporosis International found that the DASH (dietary approaches to stop hypertension) diet reduces the risk of osteoporosis.

The cross-sectional study included 151 postmenopausal Iranian women aged 50 to 85years. Researchers measured lumbar spine and femoral neck bone mineral density (BMD) via dual-energy X-ray absorptiometry. Postmenopausal osteoporosis was defined using the World Health Organization criteria as a BMD T-score of 2.5 or less standard deviations.

Patients completed a 168-item food frequency questionnaire to detail their dietary intake within the past year. The DASH score was then calculated based on energy-adjusted intakes of eight major dietary components usually emphasized (i.e., fruits, vegetables, nuts and legumes, low-fat dairy products, and whole grains) or minimized (i.e., sodium, sweets, and red or processed meats) in the DASH diet. A higher DASH score was associated with higher adherence to the DASH diet.

Per the multivariable-adjusted binary logistic regression analysis, participants in the highest tertile of DASH score had a lower risk of osteoporosis at the lumbar spine than those in the lowest tertile (odds ratio, 0.28; 95% confidence interval, 0.09-0.88;P=0.029). The researchers did not observe a significant association between adherence to the DASH dietary pattern and risk of osteoporosis at the femoral neck.

This is the first study to examine the association of adherence to the DASH dietary pattern and osteoporosis risk. [The] findings suggest the inverse association of adherence to the DASH dietary pattern and osteoporosis risk in postmenopausal Iranian women, the researchers concluded.

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This Diet Reduces the Risk of Osteoporosis - DocWire News

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The plant-based protein market was valued at $16.5 billion in 2018 and is forecasted to triple, to $40.5 billion by 2025, with a myriad of varieties of vegan protein powder on the market. If you want to avoid soy, you have plenty of choices, whether you prefer pea- or rice- or hemp-based protein or some combination. If you dont care for glyphosate in your powder, you can now choose from dozens of organic options.

However, as more and more consumers are coming to realize, billion-dollar industries don't always optimize their products for human health. Perhaps the most common question posed to vegans or people who eat plant-based has been, Where do you get your protein? The more apt question might be: Do you really need all that protein? There is growing evidence that a low-protein diet is healthier, helps fight aging, and prevents disease. And yet, we are sold on the hype that getting an abundance of protein is a requirement of a fit, active body, and the more the better.

The USDA dietary guidelines appear to have a fixation on proteinit's a food groupand since meat products contain some of the highest concentrations of protein per serving among all foods sold at grocery stores, the requirement for protein has proven an invaluable marketing tool. No matter whether you're selling plant-based products or those from animals, our obsession with protein intake has been a powerful marketing tool. Americans have been taught that protein helps build muscle. No protein, no strong bodies. But what if I told you that we don't need nearly as much protein as we've been told? And in fact, there are significant health benefits from getting less?

As for building strong muscles, one of the mechanisms in the body that facilitate this process is the hormone known as insulin-like growth factor 1(IGF-1), which is synthesized by the liver and muscles in higher quantities in people who eat more protein. Vegans, vegetarians, and flexitarians alike may rejoice that there are so many plant-based protein powders to help them raise their IGF-1 levels, but they may also be interested to learn about some of the unintended consequences of elevated IGF-1 levels.

Perhaps the most concerning studies are those that show elevated levels of IGF-1 have been associated with cardiovascular disease and cancer, which respectively are the first and second most common causes of death for Americans (cardiovascular disease alone kills over 650,000 Americans a year if you include heart attacks and strokes). The cancer study specifically states: "Epidemiological evidence is accumulating and suggests that the risk of cancers of the colon, pancreas, endometrium, breast, and prostate are related to circulating levels of insulin, IGF-1, or both."

The cardiovascular study states "Numerous studies have investigated the effect of serum IGF-I concentration on aging and different aging-related diseases, e.g. cardiovascular disease (CVD) and cancer. Decreased as well as increased levels have been reported to be associated with reduced life expectancy in humans." Essentially, too much protein as we age is as deadly as too little.

Accelerated aging and high protein consumption have been measured since 1996 when a study in the American Journal of Epidemiology showed that dietary protein increases calcium loss in the urine, putting high-protein consumers at risk of osteoporosis. The study found that women who ate more than five servings of red meat a week had a significantly higher risk of forearm fracture than women who ate less than one serving of meat a week. The study notes that an increased risk of bone fracture was not associated with higher consumption of vegetable protein (the study makes no mention of vegetable-derived protein powder), so it appears that protein consumption in the form of whole vegetable sources is healthiest.

In most cases, Americans eat far more protein than they need each day. The recommended daily amounts are 45 grams for a woman and 58 grams for a man, per day, though you can safely add more if you are actively training for an event or hitting the gym daily. Protein deficiency is not a serious problem in the American diet, whereas overeating is. (For a handy calculator, enter your age and weight and find out how much you need.)

Dr. Joel Fuhrman, bestselling author, doctor, and plant-based lifestyle champion, takes the position on IGF-1 is that to be your healthiest, you should maintain lower levels throughout your adult life by eating plant-based. In his blog on the topic, he writes:

"Excessively low or high IGF-1 levels could lead to health problems. In adults, a high IGF-1 level is linked to accelerated aging and an increased risk of cancer and premature death. Maintaining a relatively low IGF-1 level throughout most of ones adult life is thought to be an important factor by which centenarians are able to live that long without developing cancer."

So what is the right amount? Furhman tackles that as well: "The European Prospective Investigation into Cancer and Nutrition (EPIC) study reported an average serum IGF-1 level of 200-210 ng/ml, suggesting that this is a typical level for adults on a Western diet. The amount of animal products consumed by most Americans drives their IGF-1 into this danger zone (above 200), increasing their risk of cancer."

Keeping your IGF-1 lower as you age is will minimize the risk of disease, including cancer, heart disease, and stroke, according to studies. To get the amount of protein you need (but not more) Dr. Furhman suggests you eat a varied plant-based diet incorporating more beans, greens, and seeds as you age to maintain healthy bone mass, muscle mass, and brain function.

Modern science has endowed us with the power to choose how high our IGF-1 hormone levels are and has also proven which choicehigh protein or low proteinis associated with longevity. If you decide not to consume protein powder from any source, you may live longer than your gym buddy who takes it by the scoopful. You'll also save money on groceries.

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Why I Don't Eat Protein Powder: To Fight Aging an Prevent Disease - The Beet

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