Healthy Eating Archive

Eating cruciferous vegetables like broccoli and cauliflower may reduce blood pressure more than eating squash and root veggies.

Winter soups containing beans, seasonal vegetables (such as squash, greens, and root vegetables), and whole grains are rich in heart-protecting nutrients. All the ingredients include lots of fiber, which helps lower cholesterol and is filling without adding too many calories. Homemade soups can be made with far less sodium (which raises blood pressure) than the amount found in many store-bought and restaurant soups.

Sandwiches are the essential everyday, anytime meal. To make a healthy, sandwich, make sure it contains lean protein, whole grains, and a hefty serving of vegetables.

A small 2024 study found that serving a ranch dip with salty snacks led people to consume far more calories and eat faster.

A study of more than 121,000 people without dementia (ages 40 to 70) found that those who ate the most flavonoid-rich foods-six servings per day-had a 28% lower risk of developing dementia over the following nine years, compared to those who ate the least.

Beyond plain fruit, it's hard to find extremely healthy holiday desserts. Dietitians recommend opting for desserts that are at least a little healthier than others. Examples of better options include fruit crisps, fruit or vegetable breads, dark chocolate bark, meringue cookies, or fruit dipped in dark chocolate. Yet even those can have high amounts of saturated fat, sugar, carbohydrates, and calories. Dietitians say it will help to have a smaller portion and savor it slowly.

Adults should consume 14 grams of fiber for every 1,000 calories consumed. However, most individuals eat less than half that amount daily. People can increase their daily fiber intake by introducing more high-fiber foods, such as fruits, vegetables, whole grains, nuts, and seeds into their regular meals. Those who have trouble consuming these foods may benefit from taking an over-the-counter fiber supplement.