Your diet plays an important role in blood pressure regulation. While most of us know we should limit our sodium intake, we should also eat foods rich in potassium, calcium, and magnesium. Eating a wide-ranging diet filled with fruits and vegetables can also help lower blood pressure by providing fiber, nitrates, and other plant nutrients.
Despite their small size, fresh apricots are loaded with plant nutrients that act as antioxidants and protect cells against the damage that causes disease. Apricots also supply vitamin A, vitamin C, potassium, and fiber. Eat them fresh for a healthy snack that will satisfy a sweet tooth. They can also be chopped for salsas and salads.
Lean protein foods are rich in protein and limited in less healthy nutrients, such as saturated fat and dietary cholesterol. Some lean protein sources also contain beneficial plant chemicals, vitamins, minerals, and dietary fiber.
If you top your toast with butter, cream cheese, or jam, you are adding saturated fat and sugar without adding much nutrition. Nut and seed butters add protein and heart-healthy fat to your breakfast. Mashed avocado adds heart-healthy fat, vitamins, and minerals. Try topping your toast with these spreads for a more filling breakfast. If you still prefer to sweeten things up, add a drizzle of honey.
Create a list of restaurants you enjoy that also allow you to stay on track with your fitness goals. Think about the places that offer smaller portions, provide plenty of salads and vegetables, or cater to eating styles like vegetarian, paleo, or gluten-free. All of these factors can indicate that a restaurant is a place focusing on healthy eating. When invited to go out, you can suggest a place on your list to ensure you have healthy options.
Not all types of dietary iron are created equally. Iron from a plant source is different than iron from an animal source, and certain foods can influence how iron is absorbed by your body. By understanding more about this mineral and carefully selecting the foods you eat, you can improve iron intake and availability.
People have been adding salt to their salads for thousands of years. In fact, salad gets its name from the Latin phrase herba salata, which means "salted vegetables." Despite this long history, we should aim to minimize the salt in our salads. Here are five flavorful, low-sodium ways to top your salads:
Breakfast is often eaten in a rush. As a result, it's often lacking the necessary balance of nutrients to keep you healthy and satisfied. Plan ahead and incorporate these tips to start your day on the right note.