In the United States, heart disease is the leading cause of death. People of most racial and ethnic groups in the country are more likely to die from heart disease than other health conditions. You may know these statistics, but do not have a clear direction on what you can do to improve overall heart health. If you feel like that describes you, you are not alone. The good news is that you do not need to become a triathlete or make drastic dietary changes to do so. A few simple tweaks can have long-lasting effects. 

One of the easiest things you can do for your diet is eliminate, or strictly limit, your consumption of foods that are hard on your heart. Cardiologists and nutritionists encourage you to eliminate the following foods from your diet as soon as possible if you want to experience better heart health and function.

White Bread

When nutritionists talk about white bread, they are usually referring to Wonder Bread or similar products that you find in the grocery story. White bread has a high glycemic index and lacks the nutrients and fiber that you can commonly find in whole grain breads. Consumption of white bread can lead to insulin resistance, rapid blood sugar spikes, and weight gain, all of which increase the risk of heart disease. 

Refined carbohydrates increase the amount of circulating glucose and triglyceride levels in the blood. White bread does not contain healthy fiber, so you are left with pure sugar. When buying bread, though, do not just assume that wheat or whole grain options are automatically healthier options. Make sure to look at the ingredient list and read it thoroughly! When you look at the ingredients, you only want to see a short list, and you should recognize what they are. 

Bacon

Bacon occupies a special place in the hearts of many, but experts agree that you should save bacon for special occasions (or eliminate it entirely) if you want to care for your heart. The processing of bacon can lead to adverse health effects on the heart, according to nutritionists. Bacon goes through a curing process with sodium nitrite, giving it a high sodium content that contributes to higher blood pressure. Additionally, the compounds that form when you cook bacon, such as polycyclic aromatic hydrocarbons and heterocyclic amines (HCAs), lead to inflammation. These compounds can also damage blood vessels, which increases the risk of heart disease. 

Bacon is not the biggest offender, as many processed deli meats and red meats can also put strain on the heart. People who include a lot of red meat, especially processed meats, in their diets have a higher risk of cardiovascular disease, obesity, and mortality. The ingredients used to make those foods include sodium and nitrites. Bacon is rich in salt, cholesterol, saturated fat, heme iron, and HCAs, so avoid it if you can, and that goes for turkey bacon as well.

French Fries

Who doesn’t love a crispy French fry? Well, it is difficult to just eat one, so you probably end up eating five at a time. Unfortunately, enjoying handfuls of French fries is not conducive to heart health. The nutritional content of food changes when you fry it. Food loses water and absorbs fat, especially in the case of fries. Additionally, French fries are heavily seasoned with salt, and high sodium intake can increase the risk of high blood pressure. 

Researchers note that the regular consumption of fried food has been linked to an increase in obesity and coronary heart disease. That is primarily due to the high amounts of sodium, trans fats, and saturated fats. 

What Should You Eat Instead?

Now that you know which foods to avoid, you need to know which foods help enhance heart function. Nutritionists recommend that you increase your consumption of legumes, including lentils, chickpeas, and beans. The reason for that is because legumes contain a lot of fiber and help promote feelings of fullness. You can also make them in bulk!

If you can include flax seeds, chia seeds, and almonds in your diet, you should start doing that. All of those foods contain lignans, which exhibit anti-inflammatory and antioxidant activity that support heart health by reducing oxidative stress. These compounds also work with other nutrients, including vitamin E, magnesium, and alpha-linolenic acid, to help improve cholesterol levels, blood pressure, and vascular health. You can also consume quinoa because it has been known to lower LDL cholesterol levels and reduce the risk of heart disease.

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Hypothyroidism occurs when the thyroid gland does not make enough thyroid hormone. Also known as underactive thyroid, hypothyroidism can be a tricky condition to manage. You may not notice symptoms in the early stages, it can lead to other health problems over time, including high cholesterol and heart problems. 

In order to diagnose hypothyroidism, doctors will draw blood. Once you know that you have the condition, you can take steps to manage it appropriately. In addition to taking medication or using natural remedies, you should also avoid certain foods. The reason for this is because some nutrients can either influence or inhibit the efficacy of the thyroid gland. Some factors of the condition may be out of your control, but the foods you choose to eat are well within your control. 

Below, we detail foods that you should avoid if you have hypothyroidism. Some of the items on this list may surprise you because they are healthy. You may be able to enjoy these foods, but only in moderation.

Gluten From Bread And Pasta

One research review found that hypothyroidism and celiac disease are often present together. Although no research has found that a gluten-free diet treats thyroid disorders, you may want to consult your doctor to determine if eliminating gluten will help your condition. If you opt to eat gluten, choose whole grain breads or pastas. These are higher in fiber and other nutrients that support bowel regularity, which can prove tricky if you have hypothyroidism. If you take hypothyroidism medications, make sure to take them several hours before or after eating high-fiber foods to avoid interference with the absorption of synthetic thyroid hormone.

Sugary Foods

If you have untreated or under-treated hypothyroidism, your metabolism can slow down. That is why weight gain is common in people with this condition. Dietitians recommend avoiding foods that contain lots of sugar because they also contain a lot of calories with minimal to no nutrients. Ideally, reduce your overall sugar intake or try to eliminate sugar completely from your diet, save for some natural sugars found in fruit. 

Foods Containing Soy

Soy contains certain compounds, specifically isoflavones, that may negatively affect thyroid function. Some researchers believe that eating too much soy can increase a person’s risk of hypothyroidism. One study, however, could not find a link between soy consumption and soy’s effects on thyroid hormones. For this reason, there are no specific dietary guidelines about, but some research suggests that eating soy may interfere with the body’s ability to absorb thyroid medication. If you want to consume soy, health experts advise waiting four hours after eating soy to take the regular dose of thyroid medication. 

Excess Fiber From Beans, Legumes, And Vegetables

Fiber is a key nutrient in a healthy diet, as it aids digestive function and can improve bowel regularity. The recommended daily intake (RDI) of fiber is 25-38 grams for most adults. You can find fiber in varying amounts in whole grains, vegetables, fruits, beans, and legumes. The amount of fiber in some of these foods go above a level that affects digestive function and that can interfere with the absorption of thyroid hormone replacement drugs. If you want to consume more fiber-rich foods, consider asking your doctor about increasing the dosage of thyroid medication. 

Alcohol

Alcohol is not kind to thyroid hormone levels, and it can also impact the body’s ability to produce thyroid hormones, according to one study. Researchers note that alcohol has a toxic effect on the thyroid gland and suppresses the body’s ability to use thyroid hormone. People with hypothyroidism should cut out alcohol completely or drink in moderation. 

Processed Foods 

Word to the wise: if you have hypothyroidism, avoid packaged processed foods, including frozen meals. Processed foods contain a lot of preservatives, excess sodium, and added sugars. Doctors suggest that people with hypothyroidism should avoid sodium because an underactive thyroid increases a person’s risk of high blood pressure. Eating lots of salt can further increase that risk. Always read the nutritional label on food packaging, making sure to keep an eye out for lots of sodium, cholesterol, saturated fats, and trans fats. 

Coffee

If you enjoy a little caffeine hit to start your morning, be careful if you have hypothyroidism. Studies show that people who took thyroid medication with their morning coffee had uncontrollable thyroid levels. For that reason, doctors tell people to take thyroid medication with water. Wait at least 30 minutes after taking medication to have a cup of coffee.

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After dealing with a bad case of indigestion or food poisoning, the first foods you reach for when you’re ready to eat are simple and easy to digest. Nobody has the desire to wolf down a double cheeseburger after dealing with stomach issues. More often than not, you choose plain crackers, soup, bread, or rice to remedy symptoms. 

A common theme among easy to digest foods is that they are low in fiber, fat, and flavor. They lack acidity, spice, and are usually soft or easy to chew and swallow. Eating foods that are harder on the digestive system may worsen symptoms, so you choose foods that are more digestible to give your digestive tract a break. Digestion requires energy, which includes mechanical and chemical energy processes like chewing or the work done by acid in the stomach. 

By choosing foods that are easy to digest when you don’t feel 100%, you give your gastrointestinal (GI) tract a break. Your body has to work a little less hard to carry out the digestive processes. That is what you want if you experience diarrhea, indigestion, vomiting, or other digestive issues. Continue reading to learn about some of the easiest food groups to digest when your digestive system isn’t in the best shape. 

Well-Cooked Vegetables

Raw vegetables can be harder to digest than cooked vegetables. When you cook vegetables, their plant cell walls soften and their starches become readily available to enzymes in the digestive system. That makes for an easier digestive process. Consider cooking the following vegetables if you need easily digestible healthy options: 

• Spinach
• Green beans
• Carrots
• Zucchini and squash (seeded)
• Beets
• Potatoes (peeled)

Peeled Or Stewed Fruits

Just like raw vegetables, fresh fruits are high in fiber, which can make them tougher for the body to digest. Because the bulk of dietary fiber in fruit exists in peels and seeds, health experts suggest eating peeled and seeded fruits after dealing with an upset stomach. It can be beneficial to choose fruits lower in fiber, such as ripe bananas or melons, especially if you struggle with diarrhea or nausea. If you choose to eat fruits like pears and apples, remove the skin. Softer fruits like stewed peaches or plums are also good options if you have an upset stomach.

Soups, Smoothies, And Purees

The way you prepare food can influence how your body digests it. Texture modification strategies, such as blending, doesn’t change the fiber content, but it can reduce the size of fiber particles in plant-based foods. That’s why smoothies, soups, and purees are much gentler on the digestive system. Raw kale, for example, is bulky and tough, while cooked or blended kale is soft. The change in texture allows for easier digestibility. The same goes for berries and other fibrous fruits, which you can enjoy if you blend into smoothies. Blending or pureeing these plant-based foods essentially pre-digests food, which takes the majority of the work away from your digestive system. 

White Flour Products

After a bad bout of food poisoning or general GI discomfort, you usually choose white foods, including rice, bread, and plain crackers. As you know by now, high-fiber foods can be difficult to digest if you’re experiencing abdominal bloating, diarrhea, or nausea. White bread, white pastas, and white rice, although not the healthiest foods, have had their fiber components removed. You can temporarily choose these foods to enjoy when dealing with digestive problems, but don’t eat them regularly. 

Soft Proteins

Animal proteins don’t contain fiber, but they are difficult for the body to digest, especially if they are rich in fat, tough, or chewy. Choose softer, easy-to-chew proteins that are low in fat. Scrambled eggs, smooth nut butters, and soft tofu are nourishing options that are typically easy to digest.

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We are going to show you how easy it is to make bruschetta, the vegan way. It is a simple yet impressive appetizer that takes about 10 minutes to make. Not only is bruschetta a classic appetizer that most people enjoy, but this one is also vegan, dairy-free, nut-free, and soy-free. It can even be gluten-free if you choose gluten-free bread.

When making bruschetta, you want high quality ingredients because it is a fresh dish. For this reason, we recommend that you use heirloom tomatoes, which offer a rich, sweet and slightly tart flavor profile. They are only enhanced by the herbs, seasonings, garlic, and olive oil. Speaking of which, we encourage you to use cold-pressed, extra virgin olive oil for this vegan appetizer. The richness of that type of olive oil only enhances the natural flavors of the rest of the ingredients.

A typical bruschetta recipe contains parmesan cheese, but this recipe does not. If your taste buds yearn for that signature, sharp cheesy flavor, feel free to sprinkle in some nutritional yeast. Certain vegan food manufacturers also make vegan parmesan, which you can include in this recipe if you want. This recipe, however, only uses simple, fresh ingredients that speak for themselves. We promise that you’ll fall in love with this vegan bruschetta immediately after your first bite. Wanting a little more pizzazz? Hit your bruschetta with a drizzle of balsamic vinegar!

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Americans love table salt, and they eat too much of it. Although the Food and Drug Administration (FDA) recommends keeping daily intake of sodium to under 2,300 milligrams (mg), most American adults exceed this figure. In fact, it’s estimated that people eat an average of 3,000 to 3,500 mg of sodium per day. All of that excess sodium increases your blood volume and with it, your blood pressure. High blood pressure increases your risk of serious conditions like stroke and heart disease. 

Sodium is a necessary electrolyte that the body needs for many bodily functions. For example, the body requires sodium to maintain fluid balance, transmit nerve impulses, and to maintain muscle movement. If you are worried about high blood pressure, especially if it runs in your family, you should aim to limit your sodium intake to 1,500 mg per day. Cutting back to 1,000 mg per day could improve your blood pressure even more. 

While most people are mindful to steer clear of certain salty foods, they may not be aware of sneaky sodium bombs. French fries and movie theater popcorn are common high-sodium foods, but you need to be on the lookout for less obvious sodium sources. From canned veggies to bread and tortillas, beware of the following salty foods. 

Vegetable Juice

In theory, vegetable juice should be healthy, but it is a sneaky source of salt. Always read your labels! Sodium content is always listed per serving size, and a low-sodium serving should be 140 mg or less, according to the National Academy of Sciences. A can of tomato juice can contain more than 900 mg of sodium per an 11.5-ounce serving. If you want to enjoy healthy vegetable juice, make your own with a juicer or strain a blended vegetable mixture through a mesh sieve. 

Pasta Sauce

Pasta is an easy dinner choice because it doesn’t require a lot of time or effort, especially if you use jarred sauce. If you want to be more mindful of your sodium intake, you may want to rethink how you prepare your dish. On average, one cup of spaghetti sauce has nearly 1,000 mg of sodium. If you enjoy meat sauce, then you have to factor in additional sodium from the sausage or meatballs. Alternatively, make your own sauce by using ripe plum tomatoes, garlic, onion, and fresh basil. You can also toss your noodles with fresh vegetables and olive oil for a healthier, sauce-free pasta dish. 

Breakfast Cereal

A large percentage of the sodium that most Americans consume comes from cereals and other processed foods. One cup of cornflakes, for example, contains almost 270 mg of sodium, which can add up quickly if you don’t measure portion sizes. When you get into sugary cereals, you enter a world of food dyes, artificial flavors, and added sugars, all of which sabotage your health. Pre-made pancake mixes can also be secret sources of sodium, exhibiting over 450 mg of sodium per serving. 

Deli Meats

Sliced deli meats, hot dogs, bacon, and even turkey bacon are packed with sodium. One hot dog, for example, can contain as much as 700 mg of sodium. Two slices of regular deli ham can have close to 250 mg of sodium. People often consume more than one serving of these types of food, which only increases sodium intake. If you want to enjoy animal protein, opt for grass-fed/grass-finished beef or wild caught fish. Always check nutrition labels on meats because you never know if they are “plumped” with sodium to help them retain moisture. 

Canned Soups And Vegetables

Anything in a can typically contains sodium, especially canned vegetables and soups. That’s why you always have to check the nutrition labels and choose low-sodium products or “no salt added” products. A 10.5-ounce can of Campbell’s chicken noodle soup contains 2,225 mg of sodium, which nearly accounts for the recommended daily allowance. Canned beans or vegetables can contain nearly four servings of about 400 mg of sodium or more. To reduce your sodium intake, opt for fresh vegetables instead of canned varieties. If you want soup, use low-sodium stocks with fresh vegetables!

Bread And Tortillas

A six-inch flour tortilla can contain more than 400 mg of sodium, but this depends on the brand and ingredients. That number only increases as the tortillas get bigger. If you want to eat tortillas, opt for plain corn tortillas, which may only contain 15 mg of sodium per tortilla. Another sneaky source of sodium is bread, with an average slice containing 100-200 mg of sodium. This, of course, depends on the type of bread and the brand. If you want to watch your sodium and carb intake, opt for a lettuce wrap or portobello mushroom bun for more nutrients and extra flavor.

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People seem to have this idea that gingerbread is solely reserved for the holiday season. You don’t need to think that way! In fact, you can enjoy the same flavors year round, especially when you incorporate them into recipes like this one. These raw vegan gingerbread energy bars are not only rich in healthy fats and protein, but they also exhibit tons of flavor. It’s like a Larabar, but you make it yourself!

There are a lot of unhealthy energy bars in supplement and grocery stores. These bars use whey protein, excess sugar, preservatives, dyes, and artificial sweeteners. While healthy bars are more common nowadays, especially with the growing demand for high-quality products, they can have a high price tag. A single bar that only contains whole food ingredients can cost between two and four dollars, depending on the brand. If you enjoy eating these types of bars, it may be more affordable to buy a food processor and the ingredients needed for the bars. You’ll save in the long run!

The secret to getting an even consistency in your bars is to blend the nuts in the food processor before adding the other ingredients. Once you pulse them into a coarse mixture, add the remaining ingredients and process until you achieve a dough-like ball. You’ll probably have to stop blending, scrape down the sides, and continue blending to fully incorporate the ingredients. You can make the bars as thick as you want, but it’s best to have them in the quarter-inch to half-inch thickness. That helps them harden quickly in the freezer.

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Fret not, people who aim to be gluten- and nut-free, there are many nut- and grain-free flours for you to consume. This is primarily for people who transition to the paleo diet, for which you will find many recipes and exclusive content. Many people make cookies, muffins, pancakes, and more using paleo-approved flour alternatives. So what exactly are those options and are they available?

Because there is a growing market of gluten-free and paleo flour alternatives, you can find them more easily in grocery stores. You don’t have to sift through (pun intended) the deep channels of the internet to find them, or which ones you can consume. That’s also why we decided to compile a list of the best grain-free, nut-free flour alternatives. More often than not, you can use these flour alternatives like regular flour, but you may need to adjust the moisture content of recipes. Even if you don’t adhere to the paleo diet, these flour alternatives come in handy for people with nut or gluten allergies/intolerances. 

Coconut Flour

Coconut flour is quite popular among gluten-free and nut-free diets. In fact, coconut is a paleo staple, whether it is in oil, raw, or flour form. Coconut flour may be the most popular grain-free flour alternative because of how widely available and versatile it is. It has an inherently low-carb profile, making it suitable for keto diet enthusiasts. The macronutrient profile is a healthy balance of fats, fiber, and protein; plus, it offers superfood powers in the form of monounsaturated fatty acids. For every cup of regular flour, you only need to use 1/4-1/3 cup of coconut flour. 

Tiger Nut Flour

Tiger nut is not a nut, but rather a small root vegetable that grows in the Mediterranean and Northern Africa. It is a nutrient-dense plant and historians believe that ancient peoples consumed it. Tiger nut flour contains gut-friendly prebiotics that feed that good bacteria in your gut. It has risen to fame in recent years as a health food staple, especially when you consider that it contains potassium, vitamins C & E, and phosphorus. It can be difficult to source, but if you find it online, you can generally use a 1:1 ratio when adapting recipes with flour.

Green Banana Flour

Although green bananas are not very tasty, they do exhibit an impressive nutritional profile. One of the primary benefits is the presence of resistant starch, which is a highly beneficial prebiotic fiber that fuels beneficial gut bacteria. Green banana flour is similar to the aforementioned tiger nut flour in that way. The good news about this flour is that it doesn’t taste like bitter green bananas. That means you can use it in both savory and sweet recipes. Green banana flour has a mild, earthy flavor profile and the replacement ration is about 2/3 cup of banana flour to one cup of wheat flour. 

Pumpkin Flour

Made from – you guessed it, dried pumpkins, this flour is wonderfully balanced with sweet and savory notes. Pumpkin flour is rich in antioxidants, making it an ideal year-round flour replacement, although the best applications may only exist during fall. Can you imagine making pumpkin bread with pumpkin flour? Generally speaking, you can use a 1:1 ratio when adapting recipes with flour. 

Cassava Flour

What is cassava, exactly? This is a valid question because most people are not familiar with this tuber. Also known as yuca, cassava is in the same plant family as potatoes, yams, and taro. Many people mistake cassava flour for tapioca flour because they both come from yuca. Unlike tapioca flour, which is made from the drained starchy liquid of yuca, cassava flour is made using the entire yuca root, which is peeled, dried, and ground into a fine powder. It has a neutral flavor, making it a great flour substitute for gluten-free, nut-free recipes. The replacement ratio is 1:1 and it adds a light, fluffy texture to your recipes. 

Arrowroot Flour

This flour is made by extracting the starches from the tubers of the arrowroot plant and grinding them up into a fine powder. It is actually commercially manufactured from the cassava root, but it tends to include other tropical ground tubers. Occasionally, it can contain potato starch, so make sure to read your labels in case that is an issue for your diet or health. If you are looking for arrowroot flour in the grocery store, it may go under the name “arrowroot powder” or “arrowroot starch.” It is flavorless and odorless and it has gained popularity in the keto and paleo diet communities. Arrowroot flour is a suitable alternative to cornstarch and is great to use when making bread, sweets, treats, and other baked goods.

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Raw gingerbread cookies are absolutely delicious and the perfect healthy treat during the holidays. There is no wrong way to enjoy them, whether you gobble them up by yourself, share them with the family, or enjoy them with friends. If you are a fan of gingerbread, or anything ginger for that matter, you will love these gluten-free, dairy-free, raw vegan cookies.

Unlike traditional gingerbread cookies, these are not full of refined sugars and carbs. All those sugars only leave you craving more, so you eat the whole box without even realizing it. It’s only at that point when you feel sick to your stomach. This recipe doesn’t have refined sugars; rather, the dates make these gingerbread cookies perfectly sweet. And you’ll only need to eat one or two cookies before you are full. That is because the walnuts and ground almonds provide you with healthy fats, protein, and fiber.

One thing to note about the ground almonds is that you can grind raw almonds if you can’t find that product in stores. All you have to do is add almonds to a food processor and pulse until you achieve a fine powder. Just make sure you don’t process them into almond butter. Finally, if you feel like getting a little experimental, top your raw gingerbread cookies with some flaky sea salt. You might like the sweet and salty contrast in every bite.

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Leave the butter and eggs in the fridge because you won’t be needing them for this recipe. This pumpkin bread is 100% vegan and brims with flavor. Each bite is soft, moist, and straight up delicious. Plus, it is pumpkin bread, which is the perfect dessert during the fall season. And the best part is that it is not overpowering or loaded with sugar.

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Leave the butter and eggs in the fridge because you won’t be needing them for this recipe. This pumpkin bread is 100% vegan and brims with flavor. Each bite is soft, moist, and straight up delicious. Plus, it is pumpkin bread, which is the perfect dessert during the fall season. And the best part is that it is not overpowering or loaded with sugar.

A common question about pumpkin bread, or pumpkin desserts, is whether or not you want to use fresh or canned pumpkin. You just have to keep an eye out when you purchase canned pumpkin. You don’t want pumpkin pie filling because that is loaded with preservatives, sugars, and unhealthy fats. When you purchase 100% pumpkin puree in a can, the only ingredient should be pumpkin. This type of pumpkin can be thicker and more dense than fresh pumpkin puree you make yourself. You can make your own pumpkin puree by clicking here, if you so choose.

Pumpkin bread is very easy to make because once you mix everything in a bowl, you pour it into a loaf pan, bake, and then remove when done baking. When you whisk the ingredients together, make sure that there are no lumps. You want a smooth consistency in the dough in order to have the best pumpkin bread ever.

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