7 ‘Bad’ Foods That Are Actually Good for You

 I'm sure your incompetent? doctor never instructed the dietician to create EXACT diet protocols for you; both hospital and home. And your board of directors is so incompetent, they don't recognize incompetence in their hospital!

7 ‘Bad’ Foods That Are Actually Good for You

Everyone’s nutritional needs are different — one person’s healthy food is another person’s food to avoid. In part because of this, it’s easy to assume a food item is bad for you when it may not be unhealthy at all. In fact, some foods commonly deemed unhealthy can actually benefit your health.According to Dr. Theresa DeLorenzo, a registered dietitian, adjunct professor at Russell Sage College, and founder/owner of Nutrition for Optimal Performance, “There are no good and bad foods.” In fact, that line of thinking — separating “good” foods from “bad” foods — can lead to harmful behaviors. “When we label foods as good and bad, it creates feelings of guilt, leading to a cycle of restriction and binging that cycles over and over.” Instead, she recommends changing how you think about food. “Remember that ‘all foods fit.’ Eat slowly and mindfully and stop when you are full,” she says. We talked to Dr. DeLorenzo and Candice Knauer, M.S., R.D., L.D., owner of Firstline Nutrition LLC, about some popular so-called “bad” foods that have surprising health benefits. PizzaPizza is more than a comfort food. It’s also one of Dr. DeLorenzo’s favorite foods that people often say is bad for you. “Pizza is a perfect combination of carbohydrates, protein, and fat,” she says. “If made at home, you can use a whole-grain crust and olive oil and top with your favorite vegetables.” She also recommends it after a long run: “It replaces … electrolytes, sodium, calcium, potassium, and magnesium.” 

 

Potatoes

 If you find yourself avoiding potatoes because you think they’re bad for you, we have some good news. According to Knauer, “potatoes in their unfried form can be an incredibly nutritious addition to the diet. They’re a good source of potassium and vitamin C, provide fiber when eaten with the skin, and even contain more protein than many people expect.” Eating potatoes will also help you feel full for longer. “Research has found that potatoes, especially when baked or boiled, are one of the most filling foods, which may help reduce hunger and the likelihood of snacking later in the day,” Knauer says. In this case, it’s how the vegetables are prepared that’s key: Avoid eating potatoes that are fried, topped with butter, or contain tons of added salt. “As with many foods, it’s often the preparation, not the potato itself, that makes the biggest difference,” Knauer says. Reader Favorites

The Least Healthy Alcoholic Beverages

6 Supplements You Should Never Take With Coffee

 

Chocolate

No need to feel guilty about your chocolate indulgences. “Many people view chocolate as a bad food,” Dr. DeLorenzo says, “but chocolate contains magnesium, a vital nutrient that our body is constantly depleting.” In fact, she notes, craving chocolate may mean your body is missing out on this nutrient.But before you grab your favorite candy bar, be mindful of your choices. “The darker the better,” DeLorenzo says. “Dark chocolate … has antioxidants that protect our body from oxidative, disease-causing damage.”

Coffee

Coffee is sometimes said to be bad for you due to caffeine and its side effects, but there are actually some health benefits to your morning brew. “In moderation without tons of added sugar, coffee contains disease-fighting antioxidants and protects our liver from damage,” DeLorenzo says. Just be careful how much coffee you consume: “When it is consumed in excess, it can cause rapid heart rate and dehydration.”   The FDA’s recommendation is to consume a maximum of 400 milligrams of caffeine a day, which is about what you’ll get from four 8-ounce cups of coffee

Nut Butters

 Both Knauer and DeLorenzo say that people tend to skip nut butters because they’re high in fat and calories. But not all fats are bad, and the fat in nut butters “includes some omega-3, anti-inflammatory fat,” DeLorenzo says. According to Knauer, “Nut butters provide plant-based protein, vitamin E, magnesium, niacin (vitamin B3), and trace minerals like copper.” Plus, “when paired with fiber-rich carbohydrates like whole-grain toast, apple slices, or oatmeal, nut butter can help promote fullness and satisfaction.” And it may also get people to eat more fruits and veggies if it’s used as a dip. Just keep an eye on the ingredients list. The best kind of nut butter has only nuts as the primary ingredient, with maybe a few additions like salt. Avoid any added sugars or hydrogenated oils. 

Soy Milk

 Lauer often sees clients replace soy milk with almond milk. “Soy milk has gotten an unfair reputation because of misconceptions about the phytoestrogens it contains,” Knauer says. “These plant compounds are much weaker than human estrogen and don’t have the same effects in the body. Research consistently shows soy is safe for most people.” And while there’s nothing wrong with almond milk, “if your goal is to increase protein, it often falls short, providing just 1 to 2 grams of protein per cup.Unsweetened soy milk, on the other hand, provides around 7 to 8 grams of protein per cup while still being relatively low in calories,” she explains. If you’re looking to reduce dairy intake or have a dairy intolerance, fortified, unsweetened soy milk has similar nutrients to those of cow’s milk. “It provides a comparable amount of protein, calcium, vitamin D, and often vitamin B12,” Knauer says. 

Popcorn

 Popcorn has gotten a bad rap because of its status as a movie theater snack, where it can be loaded with salt and butter. Others avoid it due to a fear of PFAS, forever chemicals that can increase your risk for serious health problems, which were used in the lining of bags of microwaved popcorn and other foods until 2024. Knauer notes that while “many companies have done a great job of reducing PFAS in microwave popcorn … I find that outdated concerns still make some people hesitant to buy it.” That’s a shame because “it’s a convenient way to incorporate more whole grains into the diet.” Properly prepared popcorn is an excellent snack. “It’s a whole grain, a good source of fiber, and what many dietitians refer to as a high-volume food, meaning it provides a satisfying portion without a lot of calories,” she says. She recommends prepopped bagged popcorn if you’re still concerned about harmful chemicals. “Unlike microwave popcorn, prepopped varieties like SkinnyPop are already popped before they’re packaged, so you’re not heating the popcorn inside a microwave bag,” Knauer says. Just look for “a short ingredient list, moderate sodium, and minimal saturated fat.” And if you want, you can make popcorn at home: “Simply add 1/4 cup of popcorn kernels to a plain brown paper lunch bag, fold the top over a few times, and microwave for about two to three minutes,” Knauer says. “Then season it however you’d like.”

A Dietitian Says This Is the Best Protein for Aging Muscles

 I add this to my KA'chava drink but it doesn't dissolve very well. Probably not getting enough.

A Dietitian Says This Is the Best Protein for Aging Muscles

Muscle loss is hard to avoid as you age, but eating enough high-quality protein can help you stay strong, mobile, and independent.

As we age, our strength and muscle mass inevitably decline — by approximately three percent and one percent per year, respectively, according to one review published in 2019. You may think muscle is mainly for gym bros chasing bigger pecs, but muscle tissue does far more than fill out a T-shirt. It moves and supports your joints, helps keep you steady and able-bodied, and may even be a relatively strong predictor of longevity.

In other words, holding on to your muscle as you age should be a priority. Doing that requires regular strength training and enough protein. That’s the macronutrient your body uses to build and repair muscle, along with your cells, hair, nails, and other tissues. But not all protein sources affect muscle in exactly the same way. Complete proteins provide all nine essential amino acids, including the ones most directly involved in stimulating muscle growth. And according to one dietitian, a familiar supplement may be especially useful for maintaining muscle as you age.

What You Should Know About Protein and Aging Muscle

Registered dietitian Jillian Kubala points to whey protein as one of the best options for maintaining muscle with age. Whey is a complete protein, meaning it contains all nine essential amino acids. Those are the building blocks of protein that your body cannot produce on its own. It also delivers a substantial amount of protein for relatively few calories and is easy to mix into a shake, smoothie, or meal.

That combination of nutritional value and convenience can make whey especially useful for older adults who have a smaller appetite or little desire to prepare protein-heavy meals from scratch. Protein provides the raw material your body needs to repair and build muscle, while strength training gives it a reason to do so.

Muscle loss with age is not caused by one factor alone. People often eat less protein and become less active over time, while age-related changes also make the body somewhat less responsive to both protein and exercise. Eating enough high-quality protein and continuing to resistance train can help counter those effects at nearly any age.

Going Deeper: Why Whey, and How Much You Need

Amino acids are organic molecules that create the protein your body needs to build muscle, sure, but also perform hundreds of other bodily processes. Your body needs 20 amino acids to function, and of those 20, nine are considered “essential,” meaning your body needs them but can’t create them on its own. You can obtain these amino acids only from food or supplements.

Almost any whey protein supplement you purchase will contain all nine essential amino acids. Whey is also particularly rich in the three branched-chain amino acids, or BCAAs: leucine, isoleucine, and valine. The body burns through BCAAs right in the muscle, and their distinctive branched structure makes them especially important for building new muscle and repairing it after a workout.

Whey’s amino acid profile isn’t its only advantage. It’s also digested relatively quickly, meaning those amino acids enter your bloodstream and become available to your muscles faster than they would with many other protein sources. Leucine is especially important here because it helps flip the switch on muscle protein synthesis — the process your body uses to repair and build new muscle tissue. Research supports this.

• A 2020 review found that whey protein may promote muscle protein synthesis, improve muscle performance, protect against age-related muscle loss, and even reduce fall risk in adults over 65. 
• A 2024 review found that combining whey protein with resistance training improved muscle mass and strength in older adults with sarcopenia. 
• And a 2026 review found that pairing whey with resistance training produced some of the most meaningful improvements in muscle and strength. 

As for how much protein you need, the old recommended daily allowance (RDA) of 0.8 grams per kilogram (about 0.36 per pound) is really just the floor to prevent deficiency — most adults benefit from more. The 2025-2030 Dietary Guidelines for Americans now put the healthy range at 1.2 to 1.6 grams per kilogram (0.54 to 0.73 per pound); for a 150-pound person, that’s about 81 to 110 grams a day, and anyone trying to hold onto muscle or living an active life should aim toward the top of that range.

Older adults have specific targets. Experts recommend at least 1.0 to 1.2 grams per kilogram (about 0.45 to 0.54 grams per pound) — well above the RDA — just to preserve muscle. Those actively building, recovering from illness, or at risk of malnutrition may need 1.5 to 2 grams per kilogram (about 0.68 to 0.91 per pound) — about 102 to 136 grams a day for that same 150-pound person.

The Takeaway

Whey protein is a convenient, easy-to-absorb supplement that can help older adults reach higher protein targets, especially when appetite or meal preparation becomes a barrier. But the supplement works best when it’s paired with resistance training. Protein provides the raw materials, and the workout puts them to use to build muscle mass. Whole-food and plant proteins still count, too; whey is simply one convenient option.

Bottom Line

Whey is a complete, leucine-rich, and research-backed supplement for helping older adults preserve muscle, particularly when combined with strength training. Still, it’s not magic, and it’s not the only quality protein that works. Total daily protein intake and consistent resistance training are the real drivers of muscle retention, which matters for staying strong, mobile, balanced, and independent as you age.

Experts Who Contributed

• Andrew Gutman, NASM-CPT, wrote this article.
• Lauren Keary, NASM-CNC, reviewed this article for accuracy.

8 'healthy' foods that could actually be hurting your longevity, according to dietitians

 I do none of these.

8 'healthy' foods that could actually be hurting your longevity, according to dietitians

Oftentimes, the motivation behind making healthy choices is to live a longer, more vibrant life—and reaching for nourishing foods is a big part of this equation. “Maintaining healthy eating and lifestyle habits is prudent to support healthy aging and quality of life across the lifespan,” says Jessie Anderson MS, RD, registered dietitian.

When it comes to eating for longevity, we can’t necessarily rely on marketing schemes or food packaging claims. In fact, many purported "healthy" foods may actually be working against our goal of living longer. To identify some of the top culprits, we’ve spoken with two registered dietitians to gather all the need-to-know information on this topic and highlight eight foods that could actually be sabotaging your longevity efforts.

• Jessie Anderson, MS, RD, CSSD, LD, ACSM EP-C, registered dietitian at Top Nutrition Coaching
• Meggie Connelly, MS, RDN, LDN, registered dietitian, culinary nutritionist, and owner of Be Balanced Nutrition Services

8 "Healthy" Foods That Could Be Sabotaging Your Longevity Goals

With this information in mind, we’ve rounded up a list of eight foods that, while seemingly healthy, could actually be endangering your longevity goals—but this doesn’t mean they have to be taken off the table all together. “I am a big advocate that food and eating should be enjoyable in order to be sustainable,” Anderson says. The best path is to enjoy the following foods in greater moderation, and in combination with nutrient-dense foods.

01 of 08

Flavored Yogurt

Though full of gut-healthy probiotics, flavored yogurt is not as healthy of a choice as advertised. “Flavored yogurts usually contain a lot of added sugars or artificial sweeteners,” says Meggie Connelly MS, RDN, LDN, registered dietitian. As it turns out, both types of sweeteners are problematic for our long-term health. “When consumed beyond recommendations, added sugars greatly impact our health through outcomes like undesired weight gain, obesity, heart disease, kidney disease, and liver diseases,” Anderson says. “Additionally, excessive added sugar intake has been linked to neurodegeneration resulting in cognitive decline.”

According to the American Heart Association, the daily limit for added sugar is no more than 6% of total calories, which shakes out to around 25 grams for many women and 36 grams for many men. “Sometimes these flavored yogurts almost meet these limits,” Connelly says.

Plain yogurt sweetened with fruit or a touch of honey is a better option.

02 of 08

Diet Soda

The initial aim of diet soda may have been well-intended as a viable way for people to consume less added sugar from soft drinks. However, what soda producers came up with may be just as detrimental. Though technically deemed safe for consumption, a 2022 study found artificial sweeteners to be associated with increased risk for heart disease. “Additionally, sugar alcohols (a type of alternative sweetener), such as sorbitol, lactitol, and mannitol, can cause poor absorption and result in gastrointestinal distress like bloat, abdominal cramping, diarrhea,” Anderson says.

Further, research has linked these many artificial sweeteners to negative impacts on the gut microbiome, a key player in a healthy immune system needed to fight off acute illness and life-threatening chronic disease.

Sparkling water infused with fruit and fresh herbs (like mint), or a low-sugar homemade lemonade are delicious alternatives.

03 of 08

Sports Drinks

Sports drinks have amazing built-in advertising as they’re commonly seen in the hands of elite athletes. However, these sugar and electrolyte-rich drinks are really only beneficial for this select (and very small) population. “These highly sweetened beverages are not really necessary for the average person, who may be working out for 30 minutes a day,” Connelly says. “They can be really tasty and easy to consume, but a diet high in sugar-sweetened beverages has been linked to increased mortality.”

And even sugar-free or artificially-sweetened sports drinks aren’t ideal alternatives for the everyday exerciser. “These are considered ultra processed foods, and a diet high in ultra processed foods has been linked to early death,” Connelly adds.

Coconut water is an electrolyte-rich alternative that offers all the hydrating benefits of sports drinks without the unwanted sweeteners, dyes, and other mystery additives (which lack long-term health impact research).

04 of 08

Reduced-Fat Peanut Butter

While research has now found the high unsaturated fat content of nuts to be very beneficial for heart (and overall) health, the low-fat diet mentality of decades past still lingers, keeping items like reduced-fat peanut butter on grocery store shelves. “Reduced-fat peanut butter may seem appealing to some consumers; however, those healthy fats are commonly replaced with simple or refined sugars, including high-fructose corn syrup to improve palatability and stability of the product,” Anderson says. Instead, opt for a low-ingredient natural nut butter to reap the heart, gut, immune, and metabolic health benefits of its unsaturated fat, protein, and fiber content.

05 of 08

Beef Jerky

Jerky and beef sticks have had a recent resurgence in popularity, with so many Americans trying to consume sky-high amounts of protein everyday. However, this seemingly healthy option may not help you make it into the centenarian club. “Beef sticks are considered red and processed meat options, and a diet high in red meats and processed meats has been linked to increased mortality,” Connelly says. Turkey jerky, plant-based jerky, nuts, seeds, or hard boiled eggs are all better on-the-go, high-protein snacks that skirt these concerns.

06 of 08

Energy or Protein Bars

Energy or protein bars are another type of quick convenience food that’s deceptively unhealthy. “Protein bars are notorious for sneaking in high loads of saturated fats, sodium, and artificial sweeteners,” Anderson says. Though at the center of some health-related debate, saturated fat has been found to increase cholesterol levels, while long-term excessive sodium intake can result in high blood pressure. Both of these conditions increase heart disease risk, a chronic illness that commonly cuts life short. Added sugars are also found in these bars, as their ultimate aim is to give you a boost of quick energy. “The best choice is to seek out protein bars with minimal ingredients,” Anderson says.

07 of 08

'Skinny' Alcoholic Beverages

Whether it be spiked seltzers, "skinny" boozes, or light beer, all of these better-for-you alcoholic beverages aren’t helping you live longer—in fact, they’re doing the opposite. "Even when consumed in moderate amounts, alcohol increases the risk of heart disease, liver disease, memory, and learning problems, as well as engagement in risky behaviors.” All of these effects can equate to a shorter lifespan; instead, a low-sugar mocktail is the most ideal alternative to these drinks.

08 of 08

Flavored Plant-Based Milk

While plant-based milks have gained popularity amongst health conscious consumers, the flavored options aren’t necessarily helping you to live a longer life. “While [fortified] plant-based milks can be a good source of nutrients like calcium, you need to watch out for added sugars in sweetened and flavored options, as they can become a sneaky way of adding sugar to your diet,” Connelly says. Unsweetened and fortified plant-based milks are much healthier options—thankfully, there are plenty to choose from in most grocery stores nationwide.

Nutrients That Could Be Sabotaging Your Longevity Goals

There are a handful of foods and nutrients to look out for when longevity is the aim. “We have good research that shows a diet high in ultra processed foods, artificial sweeteners, red meat, processed meats, excessive sodium intake, added sugar, saturated fats, hydrogenated (trans) fats, and alcohol are linked to increased mortality,” Connelly says.

This is primarily due to the inflammatory response these ingredients spark in the body—though other links do exist between them and specific diseases. “This chronic inflammation significantly increases the risk of heart disease and diabetes,” Connelly says. Many of these chronic diseases shorten lifespan and are leading causes of death in the U.S.

A diet high in these nutrients and foods also leaves little room for healthful counterparts that encourage longevity. “When a diet is high in ultra processed foods, red meat, processed meats, added sugar, saturated fats, trans fats, or alcohol, it generally lacks more of the health-promoting foods like fruits, vegetables, whole grains, nuts, seeds, and legumes,” Connelly says. “This means a person may not be getting enough fiber, vitamins, minerals, antioxidants, and phytochemicals for optimal health and disease prevention.”

Read the original article on Real Simple

The #1 cereal you should be eating to help you live longer, according to dietitians

 Will your competent? doctor get this into your hospital diet protocol, along with blueberries? NO? So PURE FUCKING INCOMPETENCE!

blueberries (27 posts to January 2013) So, your doctor has been incompetent for over a decade and YOU haven't gotten them fired yet? Your board of directors is a real piece of work then!

The #1 cereal you should be eating to help you live longer, according to dietitians

Whether you like yours piping hot or cool and creamy, there are loads of reasons to add this grain to your morning.

Reviewed by Dietitian Karen Ansel, M.S., RDN

Key Points

• Oatmeal is packed with nutrients that may help you live longer.
• Research shows oats may help reduce the risk of heart disease, diabetes and cancer.
• Sweeten it with fresh or frozen fruit, or go savory and top it with an egg or sautéed veggies.

If you had to pick one cereal to eat regularly for better health as you age, registered dietitians say oatmeal is a pretty solid choice. Rich in fiber, antioxidants and other important nutrients, oats can boost your health in various ways. “Oatmeal when prepared well can support heart health, blood sugar balance and longevity,” says Vandana Sheth, RDN, CDCES, FAND.

Of course, there are many different factors that play a role in how long you live, like genetics, access to health care, stress, your environment and your lifestyle habits. But strategic breakfast choices—like starting your day with a bowl of oats—could make a positive difference.

Curious to learn more about why oatmeal stands out as a great breakfast choice for healthy aging? Read on to learn why dietitians are huge fans. 

How Oatmeal May Add Years to Your Life

It’s Very Nutritious

Oatmeal is nutritious on its own, but it’s also a great base for additional nutrient-rich mix-ins, says Maddie Pasquariello, M.S., RD. A half-cup serving of uncooked oats has roughly 150 calories, 5 grams of protein, 4 grams of fiber, 10% of the Daily Value for iron, plus various antioxidants. It’s also practically sodium- and saturated fat-free. No wonder research has shown eating oats may help support a healthy weight and stable blood sugar, and protect against cancer and heart disease, all of which are linked to a longer lifespan. 

Related video: Adding these foods to your diet may help you live longer (VideoElephant - Video)It’s Great for Your Heart Oatmeal is a good source of fiber, a nutrient that most of us don’t get nearly enough of. “Adding fiber to your diet is one of the most health-promoting things you can do if you don’t consume enough [of it],” Pasquariello says. That’s because fiber offers multiple health benefits. Not only is it great for your gut health, it may also help lower the risk of some types of cancer, stroke, type 2 diabetes and heart disease. 

When it comes to heart health, the fiber in oats may be especially advantageous. Oatmeal is rich in a type of soluble fiber called beta-glucan. This unique fiber dissolves in water and forms a gel-like substance in the gut that helps whisk cholesterol out of your body, helping lower artery-clogging LDL cholesterol.

It Can Help Keep Blood Sugar Stable

Oats’ beta-glucan isn’t just good for your heart. It may also promote more stable blood sugar. These healthy grains are also packed with complex carbohydrates, which take longer to digest than the simple carbohydrates found in foods like white bread and many breakfast cereals. “As a result, blood sugar does not spike as rapidly and is more steady as food breaks down in the digestive tract,” says Patricia Kolesa, M.S., RDN. “Blood sugar stabilization is essential for lowering the risk of prediabetes and managing diabetes.” 

However, if you want a breakfast with even more blood sugar–regulating power, pair your oats with some protein and healthy fats, Sheth says. Because these nutrients take even longer to digest than carbs, they help slow the release of oatmeal’s carbs into your bloodstream.

It Helps Keep You Strong

A half-cup of uncooked rolled oats has roughly 55 milligrams of magnesium, which is 13% of the 420 mg our bodies need each day to function at their best. This mineral participates in more than 300 chemical reactions in your body. And many of those reactions support bone and muscle health, keeping you strong as you age. Yet most of us don’t consume enough magnesium, which may increase the risk of osteoporosis and frailty, both of which can shorten your lifespan., 

Tips to Enjoy Oats

Oats aren’t just a great food to help you live longer. They’re also delicious and satisfying. Here’s how to make the most of them.

• Start with plain, unsweetened oats. Whole-grain rolled oats and steel-cut oats have no added sugars and negligible sodium. From here, you can add your own mix-ins and toppings. 
• Add fresh fruit for a hint of sweetness. To avoid added sugars, skip the prepackaged instant oats and sweeten your oats with fruit. Sliced banana, berries and other fruits are a fiber-rich, sweet addition to your oatmeal that can help you cut down on other sweeteners you’d normally mix in, like maple syrup or honey, Pasquariello says.
• Add some protein. Because protein is slowly digested, it can help you feel full longer. “I always try to add at least a full serving of yogurt plus milk to make sure I’m [reaching] at least at the 20 to 25-gram protein mark for oatmeal,” Pasquariello says. You can get it from milk, yogurt or protein powder. Or try some seeds, nuts or nut butter for protein plus healthy fat for even more satisfaction.
• Mix in a boost of fiber. Like protein, fiber also helps keep you full. While oats give you some fiber, topping them with fiber-rich add-ins can nudge you closer to your daily 25-gram goal. Add some fresh or frozen fruit, nuts, seeds, nut butter or ground flaxseed. In addition to fiber, they provide interesting textures to keep your taste buds happy.
• Bake it! Not a fan of oatmeal? “I recommend trying a hand at baked oatmeal if you want to get more oatmeal in your diet, but don’t care for the moist texture of typical oat recipes,” Kolesa says. 
• Make your oatmeal savory. “If you’re feeling creative, try a savory oatmeal with vegetables and eggs, or an oatmeal risotto,” Kolesa says. Or, try a veggie-tofu topping, seasoned with your favorite spices, suggests Sheth. 

Our Expert Take

If you’re looking for a nutritious breakfast cereal that may help you live longer, oatmeal is a fantastic option. As part of a balanced eating plan, it can help reduce your risk for chronic health conditions like heart disease, type 2 diabetes, cancer and frailty. To make your bowl more filling and satisfying, add protein from milk or yogurt, along with fruit for fiber and sweetness. And if you’re not a fan of cereal? No worries! You can always bake it and cut it into squares for a warm, energizing breakfast to take on the go.

Read the original article on EatingWell

Researchers Find Common Vitamin That Could Protect Against Toxic Alzheimer's Protein Build-Up

 

Do you really think your competent? doctor will instruct the dietician to get this correctly in your diet protocol(hospital and home)? Sorry, you DON'T HAVE A DIET PROTOCOL, DO YOU?

Researchers Find Common Vitamin That Could Protect Against Toxic Alzheimer's Protein Build-Up

Popular sugar substitutes linked to faster brain aging: Study

 

Do you really think your competent? doctor will instruct the dietician to get this correctly in your diet protocol? Sorry, you DON'T HAVE A DIET PROTOCOL, DO YOU? And remove it from the vending machines and the convenience store?

Popular sugar substitutes linked to faster brain aging: Study

The #1 thing to avoid if you have high blood pressure, according to dietitians

 Really, you don't read research, do you?

You'll want your competent? doctor to explain all these and give you an EXACT PROTOCOL ON SALT! Noting how much salt your brain needs to function properly! If your doctor doesn't know that, how much else doesn't s/he know? And you're being treated for a brain injury by them?

But this:

 

Review finds no proven clinical benefit to strict salt restriction for patients with heart failure

And this:

In many high income countries, approximately 75% of salt in the diet comes from processed foods and meals prepared outside the home.  So, this China study may not have much relevance in your country.

Intake of potassium- and magnesium-enriched salt improves functional outcome after stroke: a randomized, multicenter, double-blind controlled trial January 2018

Low-Salt Diet Ineffective, Study Finds. Disagreement Abounds. June 2011 

The wrong white crystals: not salt but sugar as aetiological in hypertension and cardiometabolic disease December 2014

Why Everything We Know About Salt May Be Wrong May 2017 

Researchers reveal surprising findings on how salt affects blood flow in the brain

November 2021 

You'll want your competent? doctor to explain these and give you an EXACT PROTOCOL ON SALT!

 

 The latest here:

The #1 thing to avoid if you have high blood pressure, according to dietitians

If you have hypertension, a health care professional may have recommended lifestyle changes to bring down your levels. Don’t overlook this very important one.

Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Key Points

• Limit sodium intake to 1,500 milligrams daily by cooking at home and reading food labels.
• Boost potassium intake with fruits, vegetables and dairy to help lower blood pressure.
• The DASH or Mediterranean diet supports heart health and reduces hypertension.

If you know you have high blood pressure, you’re already a step ahead. Although high blood pressure (hypertension) affects nearly half of American adults, it doesn’t cause symptoms at first—so many people don't even know they have it. Your blood pressure is the force of blood pushing through your arteries. Normal blood pressure is below 120/80 mm Hg. The top number, systolic blood pressure, measures pressure when the heart beats. The bottom number, diastolic blood pressure, is the pressure when the heart is at rest between beats.

High blood pressure can lead to several health complications, such as stroke, heart attack, kidney disease, vision loss and more. “If you are diagnosed with high blood pressure, lifestyle modification is key. Assess your diet, weight and exercise habits,” says Maria Elena Fraga, RD, CDCES. Read on to learn more about what high blood pressure means, the biggest thing to avoid doing if you have it and proven strategies you can take to improve it. 

Don't Underestimate the Impact of Nutrition

The No. 1 thing to avoid if you have hypertension is underestimating the impact your nutrition habits can have on your blood pressure. Knowing that you can make a big difference in your blood pressure by changing some aspects of your diet is positive and empowering news.

Actionable habits for lowering blood pressure include limiting sodium, eating fruits and vegetables that are rich in potassium, cooking more at home and following blood-pressure-lowering eating plans. “Getting a handle on your blood pressure requires behavior and lifestyle changes, which can take time, effort, consistency and patience,” says Sarah Currie, M.S., RD. With that said, here are the impactful changes you can start making to your diet.

Related video: Two powerful foods that naturally reduce blood pressure according to doctors (Talking With Docs)Cut Back on Sodium

Over time, eating a high-sodium diet can narrow blood vessels and increase blood pressure. “You’d be surprised how many food items contain hidden sources of sodium,” says Fraga. Packaged foods are often packed with sodium, and some of the top culprits are canned soups, frozen meals and deli meat, adds Currie.

The American Heart Association suggests that cutting out 1,000 milligrams per day of sodium can have a beneficial impact on blood pressure. For people with high blood pressure, the AHA recommends consuming no more than 1,500 milligrams of sodium per day.

To reduce your sodium intake, try replacing a portion of salt in your recipes with garlic, fresh herbs and spices. Read package labels and restaurant menus before buying or ordering to help make lower-sodium choices. When you’re reading labels, look at the Daily Value percentage for sodium and aim for lower-sodium foods when possible. Foods with a sodium DV of 5% or less per serving are considered a low-sodium foods, while those with 20% DV or more of sodium per serving are considered high-sodium and should be limited.

Eat Potassium-Rich Foods

Potassium counteracts sodium by helping your body excrete it through your urine. (In short, you pee it out.) The mineral also helps relax blood vessel walls, which lowers blood pressure. The AHA recommends consuming 3,500 to 5,000 milligrams of potassium daily to prevent or treat high blood pressure.

Boost your potassium intake by eating more fruits and vegetables. Aim to eat 4½ cups of fruits and vegetables every day. Foods rich in potassium include:

• Lentils
• Prunes
• Bananas
• Kidney beans
• Orange juice
• Cantaloupe
• Squash
• Apricots
• Soybeans
• Raisins
• Potatoes
• Spinach
• Chicken breast
• Low-fat dairy products

Cook More Meals at Home

Restaurant meals are often high in sodium, which can make it difficult to stay within the recommended limits. One study found that the average sodium content in a fast-food meal was about 1,300 milligrams—nearly all of the recommended sodium limit for someone with high blood pressure In addition, another study found that foods considered ultra-processed have 150% more sodium than those considered not ultra-processed. Cooking at home gives you control over all the ingredients. Whole foods, like fruits, vegetables, dried legumes, unsalted nuts and seeds and fresh sources of protein contain little to no sodium. When cooking you can flavor foods with fresh and dried herbs and spices, including basil, oregano, cumin, rosemary, turmeric and more.

This doesn’t mean you can’t eat out—it just takes a little planning. If the restaurant provides nutrition information, check it ahead of time to plan out a meal that’s lower in sodium. Avoid or limit fried foods, which tend to be higher in sodium, says Currie, and ask for sauces and dressings on the side. Opt for baked, broiled, grilled or steamed proteins paired with green and other colorful vegetables. 

Consider the DASH or Mediterranean Style of Eating  

The DASH (Dietary Approaches to Stop Hypertension) diet was created to intentionally treat high blood pressure. This eating style focuses on eating fruits, vegetables, legumes, whole grains, low-fat or fat-free dairy, lean protein and limited saturated fats, red meat, added sugar and sodium. The DASH diet is rich in important nutrients that help lower blood pressure, including potassium, calcium, magnesium, fiber and protein.

The Mediterranean diet is very similar to the DASH eating plan, as it’s full of fresh fruits and vegetables, fiber-rich beans and whole grains, nuts and seeds. This eating plan also recommends limiting foods that contain higher amounts of saturated fat, such as red meat. One food that’s famously associated with the Mediterranean diet is extra-virgin olive oil, which is rich in polyphenols that can protect the heart.

Strategies to Improve Blood Pressure 

Improving the quality of your diet is one effective way to manage hypertension. Other lifestyle factors that help bring down blood pressure include:

• Get regular physical activity
• Avoid smoking.
• Practice stress management.
• Reach a healthy weight, if weight loss is recommended.
• Get enough sleep. Aim for seven to nine hours of sleep each night.

If lifestyle factors are not enough to keep your blood pressure in a healthy range, you may need medication. Reach out to a health care provider for guidance.

Our Expert Take

High blood pressure is a common condition affecting many Americans, yet, you can take steps to improve your numbers and prevent hypertension. One of the biggest mistakes people make is not realizing how important nutrition is for managing blood pressure and maintaining a healthy heart.

Small, consistent steps—like reading labels to cut down on sodium, cooking at home more often and eating plenty of fruits and vegetables—can make a big difference. For personalized support and guidance, ask a health care provider about working with a registered dietitian who can create an individualized eating plan and set goals that work for you.

Read the original article on EatingWell