Eating For Health

According to the University of Southern California , almost half of Americans over the age of 20 have high blood pressure.   This means an astounding 122 million Americans.   Unfortunately, as you get older it is more likely to have blood pressure increase.   Many people don’t even know they have high blood pressure or hypertension.   The American Heart Association notes at first there are “no obvious symptoms to indicate something is wrong, but HBP can lead to heart attack, stroke, and kidney failure.”    A relative was asking what they could do diet wise to help lower their blood pressure.   We had already discussed the DASH diet (Dietary Approaches to Stop Hypertension).   (See:   Best Diets for Healthy Eating in 2024 .) and physical activity.    Diet wise, they were cutting back on sodium and increasing potassium foods but were wondering if there were anything else like any drinks that could help lower blood pressure?  ...

So many people talk about “eating healthier” and then go on a fad diet thinking it is good for their health.   What are some diets that are good for your health?     What does “eating healthy” mean?   There are diets to follow, not for weight loss but for a healthier you.   In the classes I taught, students always recommended we should “eat healthy”.   But when I asked them what this means they often struggle to come up with specifics.   Instead of making a resolution to go on a “diet” this year, why not go on a “diet” to eat healthier?   Are there healthy diets to follow?   A diet not for weight loss or weight gain, but just a healthy eating pattern? Not a “diet” you go on for a week or two but a lifelong way to eating healthier every day.   I was watching TV recently and saw the commercial for taking pills to get your fruit and veggies each day.   Rather than take pills, eat your fruit and veggies as a way to eat healthier in 2024...

Did you know that olive oil is not only delicious but is a powerhouse of health benefits?   Why did ancient Greeks describe olive oil as an “elixir of youth and health”?   What are some of the health benefits of this delicious golden oil?   Last week we discussed buying real vs. fake olive oil .   Here are some reasons you should include some olive oil in your daily diet. Heart Health:   The American Heart Association writes about the benefits of adding a drizzle of olive oil to your day.   A 2020 study found that just a half a tablespoon of olive oil a day can lower your risk of heart disease by 14%.     In the Journal of the American College of Cardiology found people who consumed more than a half a tablespoon of olive oil a day had a 19% lower risk of dying from heart disease.   Alzheimer’s Disease:   The 2020 study mentioned above also found that people who consumed more than half a tablespoon of olive oil a day, had a lower ...

Who doesn’t love some pumpkin pie at Thanksgiving or any other time of year?   Fall is a great time to enjoy some fall foods and many of these foods, like pumpkin, are loaded with good nutrition.   I always tell my students to enjoy their pumpkin pie or some pumpkin pudding. Pumpkin – a very healthy, nutritious food.   So, enjoy some pumpkin pie, pumpkin pudding, pumpkin bread, pumpkin pancakes, or pumpkin muffins.   Pumpkin is loaded with beta-carotene, a precursor of vitamin A.   The beta-carotene gives pumpkin its orange coloring. Beta-carotene is super healthy as it helps prevent cancer, protects against asthma and for older folks helps reduce the risk of getting macular degeneration.   Additionally, pumpkin adds fiber to your day and many Americans aren’t getting enough fiber.   Besides pie, there are many other ways to enjoy pumpkin: pumpkin bread, pumpkin muffins, or enjoy some pumpkin pancakes.   Good information on the surprising heal...

Who hasn’t heard the old wives’ tale, “An apple a day keeps the doctor away”?    Although not true, eating apples has some health benefits.   Fall is apple season and how fun it is to visit an orchard to pick or to browse and choose some freshly picked apples.   Growing up we did not hear much about the health benefits of apples.   But more research has found apples not only provide some good nutrition but also fiber and those healthy antioxidants.    What are some health benefits of apples?   Cleveland Clinic has a great article on 7 Reasons Why Apples are Good for You .   Blood sugar control – yes, apples do contain the natural sugar, fructose.   But unlike sugary foods like donuts, eating an apple won’t spike your blood sugar.   Why?   Because the fiber in the apple slows down the absorption of fructose, and apples are lower in sugar than processed foods like donuts.   In fact, a study of over 38,000 women found...