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The Best Foods For a Healthy Heart
Do your heart a favor and reach for the olive oil: People who eat a Mediterranean diet high in extra virgin olive oil and nuts are 30 percent less likely to suffer from heart disease, according to The New England Journal of Medicine.
Researchers from the University of Barcelona recruited 7,500 people from Spain with pre-existing health conditions such as diabetes, obesity, and other heart-related diseases for their study. The participants were then assigned to one of three groups: two that followed variations on the Mediterranean diet (one added four tablespoons of olive oil per day to their diets, while the other group added 30 grams of nuts per day to theirs) and a third group that was put on a low-fat diet. Both Mediterranean diet groups were discouraged from consuming baked sweets, red and processed meats, and soda. Over the five-year study, the low-fat dieters were more likely to abandon the program than either of the Mediterranean diet groups.
Some experts worry the results might be skewed because participants were also taking medications for their conditions. But Robert Eckel, MD, a professor at the University of Colorado Denver, says that’s not the case.
“This shows that, even in a high-risk group with a lot of hypertension, ultimately a healthy diet works,” he says. “Many people think that if a patient is on a medication they may not need a good diet—not true.”
Add some staples of the Mediterranean diet into your meal plan with these fast and simple recipes:
Top off grilled salmon with an herb-infused olive oil dressing.
Mix pine nuts and olive oil into nutrient-packed couscous.
Up your veggie intake with these roasted Mediterranean vegetables.
Invite some friends over for some party-ready Greek-salad skewers.
photo: Hemera/Thinkstock
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The Worst Foods for Your Skin
It may be a myth that eating chocolate causes pimples (thankfully), but new research shows that other things on your grocery list can affect your skin. Diets high in dairy products and high glycemic index foods like white bread, pasta, and cookies may worsen acne, according to a new study published in the Journal of the Academy of Nutrition and Dietetics.
“Hormones are the main factor thought to increase acne,” says lead study researcher Jennifer Burris, RD, a doctoral candidate in nutrition at NYU Steinhardt. “Milk contains a lot of hormones, and they remain high even after processing.”
Increases in blood sugar and insulin levels are another major culprit behind breakouts—and unfortunately, consuming both dairy and high glycemic index foods can cause spikes.
So while high glycemic index foods and dairy aren’t actually the cause of acne—not everyone who consumes these will see a change in their skin—they can cause flare-ups if you’re already prone to complexion problems.
If you do decide to cut back on the cow juice, make sure to get enough calcium from other sources. “Your daily calcium goal is 1000 milligrams,” says Frances Largeman-Roth, RD, the New York Times best-selling co-author of The CarbLovers Diet. “You can work toward that by incorporating spinach, swiss chard, kale, dried figs, and tofu into your meals.”
Love pasta or rice but hate pimples? You don’t have to give up carbs altogether. Just switch to whole-grain options like brown rice or whole-wheat pasta, or eat something with a lower glycemic index alongside your white carbs. “Pairing beans and vegetables with white pasta or rice will lower the glycemic impact of the meal,” Largeman-Roth says.
photo: Pixland/Thinkstock
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The 6 Trendiest Foods of 2013
Call it Fashion Week for Foodies: The Winter Fancy Food Show, an over-the-top marketplace showcasing over 80,000 specialty foods and beverages, was recently held in San Francisco. Missed it? Not a problem. Here are the six hottest food trends debuted at the show. Use this hip insider knowledge to cook up some sensational—and super trendy—dishes.
Trend: Exotic oils
Olive oil’s funky cousin, toasted pumpkin seed oil, is finally getting some well-deserved attention. The variety contains omega-3 fatty acids, which can slash heart disease risk, and can be drizzled on everything from vanilla ice cream to grilled fish.
Try this: Roasted Pumpkin and Pomegranate Salad with Pumpkin Seed Oil Vinaigrette
Trend: All things coconut
The coconut-craze is here to stay, and it’s flavoring everything from jams to ice creams. This tropical treat used to get a bad rap for being high cal, but it actually touts some serious health benefits. Coconut oil, an alternative to the hydrogenated variety, can actually raise good HDL cholesterol levels and is rich in antioxidants similar to those in berries and dark chocolate.
Try this: Pina Colada Popcorn
Trend: Beer-laced foods
Beer lovers rejoice! Not only can you drink your favorite brew but now you can eat it too—in everything from crackers to candy. Despite its bad rap for being less than healthy, beer is actually rich in a number of antioxidants and disease fighting-vitamins. Forget cooking with wine and liquor, stay hip by cranking up the flavor of your favorite dish with hops.
Try this: Mussels in Beer Broth
Trend: Botanical beverages
Herbal drinks are a winter staple, but if this year’s wild flavors—Broccoli Cilantro Tea and Licorice Mint Almond Water—intimidate your taste buds, try hibiscus. Not only is the herb hip and tasty, but it may also lower blood pressure, according to a The Journal of Nutrition study.
Try this: Hibiscus Margarita
Trend: Spicy sweets
Throw your taste buds for a loop with a surprising combination of sugar and heat. Chocolate and Chili is a classic pairing dating back to the Mayans, proving that every great trend makes a comeback. The best news of all is that Capsaicin, the spice responsible for giving chilies their fire, can help aid weight loss. So go ahead, take an extra bite of that chocolate!
Try this: Spicy Brownies
Trend: Go bananas
It’s official…trend spotters have declared the banana the “it” superfruit of the year. The food festival showcased sweet treats like Banana Peanut Butter, Peanut Butter & Banana Milk Chocolate Bars, and Banana Cinnamon Frozen Pops—yum! Need another excuse to chow down? Bananas can actually boost your happiness by releasing serotonin into your bloodstream, lifting your mood and calming your nervous system.
Try this: Grilled Banana Split
photo: Sea Wave/Shutterstock
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22 Foods PACKED With Antioxidants
Want to keep your heart healthy? Eat more foods packed with antioxidants. Women who ate the most antioxidant-containing foods were 20% less likely to suffer a heart attack than women whose diets contained the least amount of antioxidants, according to a nearly 10-year-long Swedish study of over 32,500 cardiovascular-disease-free women recently published in The American Journal of Medicine.
Here’s how it works: When LDL cholesterol (the bad kind) in the bloodstream becomes oxidized, plaque is formed and begins to build up in your arteries, explains Suzanne Steinbaum, M.D., a national physician spokesperson for the American Heart Association’s Go Red For Women movement. Heart attacks occur when this artery-clogging plaque cuts off blood flow. Antioxidants, however, are thought to prevent the initial oxidation, which keeps the plaque from building up in the first place.
Your best bet for now is to stick to antioxidant-rich foods, rather than supplements—not because supplements are useless, but because that’s what this particular research studied, Steinbaum says.
Of course, women who eat healthy foods probably also make other smart lifestyle choices that protect their heart health. But you’ve got nothing to lose from adding antioxidant-rich foods to your diet—it can only help. “You might feel better,” Steinbaum says. “You might lose weight. There’s no downside, and in fact, a diet that incorporates fruits, vegetables, and whole grains will take care of every other aspect of your health, not just heart health.”
Can’t argue with that. Discover 22 of the most potent food sources of the seven best antioxidants, here.
photo: Ingram Publishing/Thinkstock
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The Dangers of Eating Canned Foods
By now, you’ve likely heard about the health effects of Bisphenol A (BPA), the plastic-hardening chemical used in canned food linings and in other consumer products too numerous to list. (It can have negative effects on the brain, behavior, and prostate glands and has been linked to increased risk of diabetes and cardiovascular disease.)
And maybe you stopped using plastic water bottles and eating canned food. But if you haven’t yet made a change, or your vigilance has lessened, listen up: A new study implicates BPA as negatively affecting the health of not just those who ate BPA-laden food but also of four generations of their children. Considering that BPA is found in 90 percent of Americans’ blood, that’s a lot of children who could potentially be impacted by an innocent-seeming can of spaghetti and meatballs.
The new study, published in the journal Endocrinology, examined the trans-generational effects of BPA on mice. The researchers fed BPA-laden food to one set of mouse mothers and regular food to another, then monitored the behavior of their pups and that of three subsequent generations. The scientists also submitted the animals to genetic testing.
The mice that were directly exposed to BPA in the womb were less social and more isolated than the other group. They spent less time exploring their cages and engaging with other mice. But by the third generation, the behavior had flipped. The BPA-exposed mice were more social and engaged than the other mice. While that may sound like a good thing, it isn’t. It simply means that the chemical continues to influence brain activity for generations, the authors wrote in their study.
In fact, some of the behavioral issues they saw in all generations of mice were similar to those seen in autistic children and children with attention-deficit hyperactivity disorder. “Autism is characterized by a reduction in social interactions and we observed some declines in social interaction in the BPA-exposed mice,” says Emilie F. Rissman, the study’s lead investigator and a professor of biochemistry and molecular genetics at the University of Virginia School of Medicine.
As for genetics, the researchers found in all four generations of BPA-exposed mice that the chemical changed how estrogen receptors were switched off and on. They also saw changes in the way that two other hormones acted in the mice’s brains—oxytocin, the “love hormone,” and vasopressin, which influences hostile behaviors and reactions to stress.
What was interesting—and disturbing—about this study was that the researchers exposed the mice to levels of BPA that humans would normally be exposed to in their diets. “Mouse behavior and human behavior are miles apart,” says Rissman. But because mouse and human genetics are so similar, the animals are a good laboratory model for what could be happening in people, she adds.
Here are the best ways to keep BPA out of body:
• Ditch canned food. Cans are lined with an epoxy resin that’s made with BPA, and that includes things like soup, canned beans, and soda. Look for aseptic cartons, glass jars, and frozen foods as alternatives.
• Swap to glass containers. Rather than store your leftovers in plastic tubs, use glass or ceramic containers and dishes. Stainless steel containers make great substitutes for plastic lunch bags and takeout clamshells.
• Don’t be duped by “BPA-free” plastics. A study in the journal Environmental Health Perspectives found that those seemingly better plastics can contain BPA alternatives that are even more harmful.
• Decline receipts. They’re coated with a BPA-based coating that rubs off onto your fingers and whatever else it comes in contact with.
• Be wary of dental sealants. BPA is the most commonly used dental sealant material, and it’s used in composite fillings used to treat dental cavities. A recent study linked BPA in dental treatments to social problems in children, as well, prompting pediatricians to call on dentists to find other materials. However, because BPA is the most durable protective alternative in many dentists’ toolboxes, they’re currently reluctant to use other materials (and considering that the other primary filling alternative is mercury, the alternatives can be just as bad). Preventing cavities and tooth decay is your best bet here: Brush regularly and visit your dentist for regular cleanings.
photo: iStockphoto/Thinkstock
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