Between 2017 and 2020, 10% of American adults over age 20 had total cholesterol that exceeded 240 milligrams per deciliter (mg/dL). Nearly 17% of those people had high-density lipoprotein (HDL, or “good”) cholesterol levels below 40 mg/dL. About half of the adults in the U.S. could benefit from lowering cholesterol levels. Additionally, 86 million adults over the age of 20 have total cholesterol levels above 200 mg/dL.

It’s a sad reality when the statistic is that most adults in the U.S. have blood cholesterol levels higher than they should be. Health experts explain that there are many steps that can aid cholesterol-lowering efforts. In fact, it may be as simple as making some dietary changes and exercising on a regular basis. 

Which Foods Can Lower Cholesterol?

There are various foods that can help keep your LDL cholesterol levels in check. Some of those same foods can help elevate HDL cholesterol levels, which are beneficial to your heart. The following foods that may benefit cholesterol levels in various ways are:

• Nuts
• Apples
• Grapes
• Fatty fish
• Eggplant
• Okra
• Oats
• Barley (and other whole grains)
• Strawberries

Not all foods that are high in cholesterol are necessarily bad for your health. For example, eggs are relatively high in cholesterol, but they don’t raise them as much as saturated fats or ultra-processed foods. 

What Foods Cause High Cholesterol?

If foods are rich in saturated fats or trans fats, you should steer clear of them because they can elevate cholesterol levels and cause weight gain. What are the absolute worst foods to eat if you have high cholesterol, though? Baked goods, red meat, fried foods, and others are notorious for raising LDL cholesterol. Avoid the following foods to help keep cholesterol levels in check. 

Processed Meats

Hot dogs, deli meat, bacon, sausage, and more all fall under the umbrella of processed meats. They tend to be high in saturated fat, sodium, and cholesterol. Bacon or sausage made with turkey might seem healthier, and even though they are somewhat lower in cholesterol than red meat alternatives, they are not cholesterol-free. 

Baked Goods

Cookies, pies, and cakes, oh my! Yes, all of these things are highly addictive and easy to eat, but they usually contain large quantities of butter or shortening, making them high in cholesterol. You don’t have to give up your sweets altogether, because you can still bake with different substitutions. You can use applesauce or bananas in place of butter, or have low-fat Greek yogurt topped with berries for dessert.

Red Meat

Lamb, beef, and pork generally contain a lot of saturated fat, especially the fattier cuts. Hamburgers, ribs, pork chops, shanks, and roasts tend to have more fat than leaner cuts of meat. You can eat meat on occasion, so long as you opt for smaller portions of leaner cuts, such as sirloin, filet mignon, or pork loin. Alternatively, replace meat with proteins that are much lower in saturated fat and cholesterol, such as turkey breast, wild caught fish, beans, lentils, quinoa, and boneless skinless chicken breast.

Fried Foods

Any food that takes a dip in the deep fryer is not going to be great for your body. Common fried foods include mozzarella sticks, onion rings, French fries, chicken wings, or fried chicken. Frying increases the energy density (calorie count) of foods. If you enjoy the crispiness of fried food, use an air fryer and toss your food in a little olive or avocado oil. Alternatively, you can bake foods at higher temperatures to achieve that crispy, golden-brown crunch.

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Dear friends, followers, recipe lovers, and Dherbs family members…it’s time to talk about the wonderful world of vegan “tuna” salad. Made entirely from vegan ingredients, this entree is a true culinary delight! It offers the same creamy, dreamy goodness that you would get from a mayonnaise-based tuna salad. In addition to the incredible depth of flavor, it also offers great texture from the crunchy celery, onions, and pickles. If you close your eyes and savor the flavors, you may just taste the fish that isn’t there!

This dish is truly as easy to make as it is to devour. We cannot stress this point enough: the texture is so tantalizingly close to the real thing. You may even reconsider buying canned tuna after you make this! Even though it is completely plant-based, you don’t want to consume the entire bowl in one sitting. It’s be tempting, trust us, but sunflower seeds are calorically dense, offering about 165 calories per quarter cup. Even though they offer protein, vitamin E, selenium, folate, and zinc, too many won’t do any favors to your waistline.

The key to keeping this “tuna” salad textural is to not over-blend the sunflower seeds in the food processor. You want to pulse them with the lemon juice and olive oil to a point where they are combined, but not a paste. After a few pulses, taste the beginning of what will be your vegan “tuna” salad and check for texture. If it needs more blending time, give a few more pulses and taste for texture again.

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Yoga is an effective form of exercise that promotes flexibility and relaxation. Various studies confirm that certain yoga poses can reduce bloating, improve posture, and relieve back pain. Yoga can improve your flexibility and range of motion, and it may even aid with the management of varicose veins. Although yoga is not a cure, the various poses may relieve soreness and swelling in the legs that result from varicose veins. 

What Are Varicose Veins?

Varicose veins are twisted, enlarged veins that are generally benign. For many people, varicose veins have no symptoms and they are merely a cosmetic concern. In some cases, they can cause aching pain and discomfort, which can indicate an underlying circulatory issue. Basically varicose veins result because of a failure in the one-way valves inside the veins. Instead of pumping blood in one direction toward the heart, the failed valves cause blood to leak backwards. That creates a pooling of blood and causes veins to bulge. 

Although the exact cause is unknown, varicose veins primarily result due to hereditary factors. If they run in your family, you have a higher chance of developing them. Another risk factor is if you work in a profession that requires you to stand all day, especially if you don’t move much. And while yoga cannot cure the problem, the relaxation that these poses provide may prevent the condition from worsening. You may even enhance limb movement! Read on to learn how to do the yoga poses. 

Standing Forward Bend

This pose works to enhance blood flow throughout the entire body. It works to stretch the hamstrings and calves, which are likely spots of varicose veins. To do the stretch, stand up straight with your feet hip-distance apart. On an exhale, hinge at the hips to bend forward and reach your hands toward the ground. If you can touch the ground, then great, but you can always rest your hands on your shins if you cannot touch the floor. You can also grab your elbows and simply hang in the stretch. Hold this position for about 10 seconds and then release. 

Legs Up The Wall

Legs up the wall is highly beneficial for fatigued legs because it enhances blood circulation and aims to flush out toxins from the lower extremities. This pose is very simple and helps relieve pressure in the calves, which is great for people with varicose veins. Sit up straight with your right shoulder touching the wall. In a fluid motion, roll onto your back and swing your legs up the walls, planting your arms on the ground to the sides for support. Scoot your butt as close to the wall as possible. Breathe deeply in this pose for as long as you want, ideally 30 seconds minimum. 

Mountain Pose

Mountain pose is one of the most basic yoga poses, but that doesn’t mean that you can breeze through it. This pose helps you achieve proper alignment and works to strengthen the knees, thighs, and ankles. Stand up straight with your feet hip-distance apart and tighten your core and thigh muscles. Strengthen the inner arches of the ankles and feel the energy pass from your feet all the way up to your head. Breathe deeply and direct your gaze forward. Hold this pose for five deep breaths and then release. 

Fish Pose

Some say that Fish pose is one of the best poses for people with varicose veins. The reason for that is because it works on various systems at the same time, stretching your feet and legs to relieve stress and cramps. By relaxing the legs, you regulate blood flow throughout the body. Lie flat on your back and extend your legs out. Create a gentle curve in your back to rest the crown of your head on the mat. Support yourself with your elbows and forearms on the ground right beside you. If this is uncomfortable, place a long pillow or bolster along your spine and relax on this pose that way. Hold for 10 seconds and then release. 

Wind Relieving Pose

This pose aims to move stagnant lymph and venous blood. It may also relieve cramps or fatigue in the legs by loosening the muscles and joints in the hips and knees. Lie flat on your back and draw your knees to your chest. Lift your head off the ground and grab the outsides of your shins with your hands, aiming to bring your forehead to your knees. Hold this pose for five deep breaths and then release.

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People love to focus on calcium to have the healthiest bones possible. The “got milk?” campaigns left an impression on the general public, so most people believe milk is the answer for their calcium needs. Excess dairy consumption can lead to excess mucus production and inflammation in the body. Plus, calcium isn’t the only nutrient you need to worry about if you want healthier bones. 

Not only is vitamin D a key player in bone health, but it may also prevent osteoporosis, a condition that makes bones brittle. Vitamin D deficiency also contributes to a gradual loss of bone strength over time. You see, the body needs vitamin D in order for bones to properly absorb calcium. In fact, you can consume all the calcium in the world, but your bones don’t absorb it without vitamin D, according to health professionals. 

When it comes to how much vitamin D you need per day, the Institutes of Medicine recommends 600-1000 internal units (IU) of vitamin D per day to meet 95% of the population’s needs. Unlike other nutrients, which are measured in grams or milligrams, vitamin D is measured in IU for recommended daily intake. Read on to learn about plenty of vitamin D sources for optimal health.

Sunshine

Open the door and go outside in order to encourage the body to make vitamin D. A small amount of sunlight per day can help you meet your recommended daily intake of vitamin D. Experts say that 20-25 minutes of sun exposure can aid your efforts. You should also be mindful that the sun is less likely to provide you with your daily needs at higher altitudes or during the winter. If you have a darker skin tone, it will also be harder to meet your daily vitamin D needs in the sun. Sun exposure also increases the risk of skin cancer, so make sure to apply sunscreen when necessary. 

Certain Mushrooms

Just like humans, mushrooms can also produce vitamin D. UV light rays from the sun essentially fortify mushrooms with vitamin D. A 2018 study found that, with exposure to UV radiation, mushrooms could generate nutritionally useful amounts of vitamin D2. Oftentimes, mushrooms grow in darker environments, so they have to be treated with UV light for exposure. Certain mushrooms, like portobello and maitake varieties, are still beneficial sources of vitamin D. 

Ultraviolet Lamps And Bulbs

People at a high risk of vitamin D deficiency may require UV-emitting lamps or bulbs. Healthcare professionals may recommend people who are unable to absorb vitamin D these devices. People who cannot get enough sunlight in the winter months may also benefit from these lamps and bulbs. These lamps are similar to tanning beds, but on a much smaller scale. Each lamp is about 24 inches by 16 inches. An important note is that they do carry some skin cancer risks and you should wear protective eyewear when near them. 

Fresh Fatty Fish

Many dietitians agree that different types of fish are excellent to consume to increase vitamin D levels. Fattier and oily fish, including rainbow trout, salmon, tuna, and sardines are all great sources of vitamin D. Three ounces of cooked salmon has 570 IUs, while the same amount of cooked rainbow trout has 645 IUs. A 2021 study found that Atlantic mackerel and herring were rich in vitamin D. Adding these types of fish to your diet also increases your intake of valuable omega-3 fatty acids. 

Egg Yolks

A lot of people enjoy eggs and they happen to be a great way to meet your recommended daily amount of vitamin D. Vitamin D in eggs comes from the yolk, so don’t just opt for the egg whites. One yolk provides about 40 IUs, but dietitians suggest getting more vitamin D from other sources. The reason for this is because one egg contains about 200 milligrams (mg) of cholesterol. A 2019 study found that too much dietary cholesterol, including the type that comes from eggs, increased the risk of cardiovascular disease. 

Cod Liver Oil

Unfortunately, this is one of those foods that does not have an appetizing taste or smell. Commonly sold in capsule form, cod liver oil is often flavored with mint or citrus to mellow the fishy taste. The National Institutes of Health (NIH) says that one tablespoon of cod liver oil contains nearly 1,300 IUs of vitamin D, which is about twice the recommended daily allowance of 600 IUs. Although this amount doesn’t exceed the maximum upper-level intake of 4,000 IUs for people over the age of eight, it does exceed the daily maximum for infants, which is 1,000 IUs.

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It’s the beloved diet that promises all sorts of health benefits. In fact, it often tops the lists of “The Best Diets to Follow,” especially in regards to improving heart health and reducing inflammation. We are, of course, referring to the Mediterranean diet, which involves eating like you live on the coastlines of Italy and Greece. That means you eat bounties of fresh vegetables, lots of olive oil, fine wine, and fresh fish. 

Unfortunately, this way of eating doesn’t really encapsulate the entire Mediterranean region. There are 21 countries that touch the Mediterranean Sea. These countries include Algeria, Albania, Herzegovina, France, Croatia, Bosnia, Turkey, Malta, Tunisia, Monaco, Morocco, Greece, Israel, Lebanon, Italy, Egypt, Syria, Libya, Spain, Cyprus, and Slovenia. While there is some crossover among these cuisines, the diets of locals differ from country to country. That means that the Mediterranean diet that health experts praise is exclusive, focusing on Greece, Italy, France, and Spain. 

Why The Exclusivity?

The reason that the Mediterranean diet receives a lot of praise is because researchers identified several blue zones in Italy and Greece. Blue zones are areas that have the highest number of centenarians (people that live over 100 years old). The foods that these people consume help to decrease the risk of heart disease and all-cause mortality. That’s why health experts began to promote this way of eating. Although other non-European cuisines in the Mediterranean are nutritious, they are not as nutritious as European Mediterranean diets, according to early research. 

Focusing On European Cuisines May Be Stigmatizing

No matter where you live, you can embrace the principles of the Mediterranean diet. Eat more plant-based foods (whole grains, vegetables, fruits, nuts, seeds, and legumes), wild caught fish and lean protein, and unsaturated fats (olive oil). When you only focus on the cuisines of Greece, Italy, France, and Spain, though, you realize that the Mediterranean diet’s food list lacks diversity. Non-European Mediterranean countries have foods that are just as healthy. Excluding them from the list can be stigmatizing, according to registered dietitians. Each country in the Mediterranean region has their own unique foods or cultural preferences. That means that these foods need to be highlighted just as much as the foods that are signature to European countries. 

How The Diet Differs From Country To Country

There isn’t one dish that epitomizes the Mediterranean region. The spice-laden dishes from Morocco are not the same as the lemon and caper-inspired dishes of Southern Italy, yet both exhibit myriad health benefits. Even though the cuisines are different, most Mediterranean countries tend to focus on high-quality ingredients and simple preparations. Dishes often involve more seafood than meat and poultry, in addition to olive oil, whole grains, beans, lentils, and fruits and vegetables. 

This is even true for the beverages that people consume. For example, people in Turkey drink cup after cup of Turkish Tea, also known as Cay, from morning until night. They drink it at weddings, funerals, work meetings, and more. In Spain and Italy, though, the get up and go drink is espresso. Tunisians tend to drink mint tea. All of these drinks have their own unique health benefits and are popular in the Mediterranean, so excluding one or the other from the Mediterranean diet is silly, to say the least. 

The Takeaway

Needless to say, you lose a lot of diversity when you look at the Mediterranean diet through a U.S. lens. There is nothing wrong with the foods that are on that Mediterranean diet list, though. In fact, we encourage you to eat a lot of them, especially vegetables, fruits, whole grains, and healthy fats. Much like America, though, the Mediterranean is a melting pot of cultures that should include all cuisines from that region. Should you decide to subscribe to a Mediterranean diet, make sure to embrace ingredients and dishes from all of the Mediterranean countries. Explore new spices, preparation methods, and unique ingredients to reap the most benefits from your food. 

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New research found microplastics deep within the lungs of living humans for the first time in history. In previous years, researchers discovered micro-plastics in human cadaver autopsy samples. In 2018, the Environment Agency Austria estimated that over 50% of the world’s population may harbor microplastics in their stools. A 2022 study, however, discovered the disturbing fact that microplastics exist in human blood. 

A few years ago, microplastics were discovered in fish guts and shellfish, making the consumption of seafood somewhat dangerous. Shellfish, in particular, was a big worry because people eat the entire animal, unlike fish. In 2017, Belgian scientists announced that seafood consumers could consume up to 11,000 plastic particles per year by eating mussels. Not only do microplastics exist in our waterways, environment, and seafood, but they also exist in our bodies. Some evidence found microplastics in rain and the air we breathe! 

What Are Microplastics?

Plastic is a material that is composed of synthetic compounds and semi-synthetic organic compounds. Plastic materials are easy and inexpensive to manufacture, which is why there are so many plastic goods in existence. Microplastics are tiny pieces of plastic smaller than five millimeters in size. They disintegrate from larger plastic materials, but you can also find them in food containers, clothing, and exfoliants. 

Plastic materials are not biodegradable; rather, they break up into much smaller pieces after physical abrasion or ultraviolet light exposure. When plastic bottles end up in the ocean, for example, the continuous sunlight exposure causes them to break down. Once microplastics move with the currents of the ocean, they can travel throughout all areas of the marine ecosystem. 

Five Main Types Of Microplastics

Nurdles

Even though this is a fun word to say, these small plastic pellets easily end up in waterways. Manufacturers use them to make plastic goods, but their tiny size causes them to spill out of transportation vehicles. Similar to microbeads, nurdles end up in the ocean or waterways, where wildlife mistake them as food. 

Microbeads

Microbeads are non-biodegradable particles of plastic, which measure less than one millimeter in diameter. They exist in exfoliating products, facial cleansers, toothpaste, and more. It’s very easy for wildlife to mistake microbeads for food, and this poses a danger because plastics are not digestible. In fact, microbeads clog the intestines of animals, leading to potential starvation and death.

Fibers

Fibers come from cigarette butts, fleece clothing, diapers, and other materials. Microfibers easily enter waterways via washing machines. Unlike cotton or wool, microfibers are not biodegradable, which is why they harm the environment. 

Foam

Coffee cups, food containers, and other similar styrofoam items are some of the most harmful items to the environment. Foam chemicals leach into beverages and foods, and reheating food in styrofoam containers increases the risk of toxic exposure. Similar to fragments (detailed next), styrofoam breaks down into lots of tiny pieces. 

Fragments

These are essentially smaller pieces of plastic that break off from larger plastic materials. The sun’s UV rays break down fragments into even smaller pieces of plastic. Fragments are commonly from plastic cutlery, single-use water bottles, or plastic lids. 

Microplastics In Humans

Research on microplastics is far from new. In fact, Richard Thompson, a marine scientist from the University of Plymouth, coined the term “microplastics” in 2004. The term followed Thompson’s discovery of plastics the size of grains of rice above the tideline on an English beach. Since then, researchers have discovered microplastics around the world, from the deepest point of the ocean to the summit of Mount Everest. They are even in fresh fruits, vegetables, drinking water, and the air we breathe. In fact, they exist in incomprehensible numbers, with the latest 2021 tally totaling at 24.4 trillion microplastics in the world’s upper oceans. To put that in perspective, that’s the equivalent of 30 billion half-liter water bottles.  

Scientists in the U.K. and the Netherlands found tiny plastic particles in living humans. The microplastics were deep inside the lungs of surgical patients and in the blood of anonymous donors. Scientists agree that they have never seen plastics in those areas of the body before. The published studies never answered the question of potential harm; rather, the focus seemed to shift from plastics to airborne particles that we breathe. Some of these particles are so small that they can penetrate deep within the body and end up inside cells. 

More research is necessary on how the types of microplastics affect plasma or cell types. If microplastics end up in cells, can the cells transport them across the mucosa and into the bloodstream? And once plastic particles are in the bloodstream, they can exist in immune cells, posing a serious risk for overall immune function and autoimmune disorders. By 2050, the World Economic Forum says there will be more plastic than fish in the world’s oceans. Let’s do our best to correct that statistic! 

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When it comes to managing heart health, serious lifestyle changes are often necessary. Incorporating more exercise is a great start, but diet tends to play a larger role, especially in regards to managing cholesterol and blood pressure. That means that you have to give up certain “bad” foods, some of which include pizza, burgers, bacon, fries, and sweets. In fact, a 2021 study reported that people who ate those foods regularly had a higher risk of heart disease.

What Is Cholesterol?

Found in your blood and cells, cholesterol is a waxy substance. Although the liver produces most of the cholesterol in the body, it also comes from the foods you eat. The body needs cholesterol for optimal organ function and to make hormones, digestive fluids, and vitamin D. There is low-density lipoprotein (LDL), which is the unhealthy type of cholesterol that builds up in the arteries and forms plaque. And then there is high-density lipoprotein (HDL), which is healthy cholesterol that transports excess cholesterol out of the arteries to the liver, where it removes it from the body. Having high cholesterol increases your risk of serious health conditions, as LDL can damage your arteries. 

It’s not easy to just give up certain foods, especially if you don’t have replacements to take their place. There are smarter food choices that can satisfy certain cravings without elevating cholesterol levels. Continue reading to learn about simple food swaps that can help you manage or lower cholesterol levels. 

Add Nuts To Salads, Not Croutons

The more carbohydrates you eat, especially simple carbs, the more you increase the risk of high LDL cholesterol levels. That means that you should ditch the croutons on your salad and replace them with heart-healthy nuts. According to a 2020 review of studies, regular consumption of tree nuts helped lower blood cholesterol levels. The results were consistent when the amount, type, and duration of nut consumption varied. Nuts boost HDL production and lower LDL levels due to their polyunsaturated fats. 

Ditch The Store Bought Dressings

On the subject of salads, ditch your store bought salad dressings and start making your own with healthier ingredients. More often than not, they are high in saturated fats and sodium, both of which contribute to higher LDL cholesterol levels. Drenching your salads in these types of dressings is like smoking cigarettes while jogging. The health benefits of the salad ingredients lose to the bottled dressings. Instead, whip up a quick dressing using fresh lemon juice, extra virgin olive oil, apple cider vinegar, and spices. Click here to get more familiar with the different types of salads and dressings you can make.

Oats Instead Of Breakfast Cereal

Fiber is an essential part of the diet, and many people fail to consume the recommended daily amount. Soluble fiber, in particular, dissolves in the gut to form a thick paste that binds to cholesterol, preventing absorption. According to research, eating three grams of oat beta-glucan per day may reduce LDL cholesterol by 5-10% over one month. Ditch your sugary, processed breakfast cereal and start enjoying old-fashioned oats with grade A maple syrup and raisins. 

Roast Potatoes, Don’t Fry Them

If you want to help lower cholesterol, do your best to avoid French fries, especially frozen packaged varieties. Don’t order fries when you go out because they are doused in unhealthy oils. It’s better to roast potatoes or sweet potatoes and season them with sea salt, pepper, and a drizzle of olive oil. Both regular potatoes and sweet potatoes are nutritionally dense, offering potassium, vitamin C, and fiber. As long as you aren’t deep frying them, then you can reap their health benefits. 

Go Fish

While you don’t literally have to go to a river or the ocean and catch your own fish, it’s better to enjoy fish over red meat. Swapping fish for red meat may contribute to lower LDL levels, as most fish contain omega-3 fatty acids, which help reduce the risk of heart disease. Now, don’t just choose any fish at random, as some are not healthy. Swai fish, for example, is known to be quite harmful to your health. Do your best to avoid farmed fish and opt for wild caught varieties, including salmon, cod, tuna, mahi mahi, trout, and mackerel. 

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A lot of people want to avoid meat and poultry because of the poor living conditions and diets of these animals. They turn to seafood in hopes that there will be better alternatives. Certain types of wild-caught fish exhibit powerful nutrients that aid with muscle-building and improve cognitive performance. Wild-caught tuna, mahi mahi, cod, or salmon provide ample omega-3s, but they can be quite costly. That prompts many people to shop for more affordable fish like tilapia or Swai.

What Is Swai? 

Swai has become increasingly popular in the United States within the last couple decades. It’s a freshwater fish that is native to the Mekong lake in Southeast Asia, with most of the extensive fish farming occurring in Vietnam. Most swai that you purchase comes from Vietnam, despite ongoing controversy about their living conditions. There is an incredible demand for seafood, and low prices have lead to seafood mislabelling, i.e. intentional fish fraud. Vietnamese catfish, also known as swai, became labeled as wild-caught snapper, grouper, or cod on menus at restaurants around the United States.

A lot of Americans enjoy swai because it is affordable and doesn’t have a typical fishy taste or smell. It takes on the flavor of whatever seasonings, dressings, or sauces you put on it, and it doesn’t have a very bony structure. These qualities make it attractive to the consumer, but concerns about unsafe practices of fish farming in Vietnam should make you question swai consumption. 

Is It Safe To Eat Swai?

If you want the honest truth, then the answer is no. This doesn’t have anything to do with swai’s nutritional content; rather, it’s because of the farming practices and the diet of the fish. The main reasons that you should avoid swai is because of the presence of dangerous microbes, antibiotic use to treat sick fish, and filthy water conditions. Continue reading to learn the primary reasons to stop eating swai. 

Fish Farms Are Harmful To Humans And Animals

People establish factory fish farms in the Mekong Delta with very little oversight, if any at all. Untreated wastewater from the fish ponds flows directly into the river. The water in these ponds contains feces, chemicals, medicine, and other pathogens from the river’s natural ecosystem. This negatively affects wildlife that inhabit the river downstream from the ponds. For many people in that region, the Mekong is the primary source of drinking water. The river is naturally polluted, and the harmful waste from the fish farms leads to further contamination.

Heavy Antibiotic Use During Production

Think of fish farms like crowded hen houses, where the the risk of infectious diseases in fish increases. One study found that 70-80% of swai samples exported to Poland, Germany, and Ukraine contained Vibrio bacterium. This is a common microbe that is involved in shellfish food poisoning in people. A separate study of imported seafood found that swai frequently exceeded drug residue limits. Vietnam has the greatest number of drug residue violations among the countries that export swai. There was a recall of 84,000 pounds of frozen swai filets imported from Vietnam because they failed to meet U.S. requirements that test fish for drug residues. Even with proper inspection and antibiotic and other drug residues being below the legal limit, the frequent use of antibiotics can promote antibiotic resistant bacteria in swai. 

Fish Mislabeling And Fraud

In addition to the high sodium content and antibiotic presence in swai, there is a lot of fish mislabeling that surrounds it. Many people like to consume swai because of the price, but restaurants commonly mislabel it and sell it as more expensive fish like grouper, sole, and flounder. A report by Oceana indicates that swai was one of the top-three types of fish most commonly substituted for higher-value fish. Oceana included 200 sources confirming this fact in its report. Researchers found that all but one study in this report recorded evidence of seafood fraud. Lastly, in 58% of cases, the samples substituted for other types of fish posed health risks to consumers. 

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Do you want to improve focus, memory, and overall cognition as you age? In order to do that, it’s time to stop robbing your brain of the nutrients it needs. You can think sharp and boost brain function by eating leafy greens, whole grains, berries, nuts, seeds, beans, and olive oil. Instead of eating foods that nourish the brain, a high percentage of American adults tend to consume more unhealthy foods that sap their smarts. 

Some foods negatively impact the brain, increasing the risk of mood swings, impairing memories, and accelerating dementia. Experts estimate that about 65 million people worldwide will be affected by dementia by the year 2030. That’s only nine years away, people, but it doesn’t have to be the reality. There are many foods that can help reduce the risk of cognitive decline. You can click here to learn more about foods that boost brain health, but continue reading to learn about the foods negatively affect the brain.

Fake Meat

Despite how trendy it is, fake meat is one of the worst foods for your brain, according to several dietitians. There isn’t a lot of data to support this claim, but the reason it’s in this article is because plant-based meats encourage the consumption of highly-processed foods. Fake meats undergo serious manufacturing and contain numerous processed ingredients. Even fast-food restaurants serve these options, encouraging fried food consumption. If you want to eat less meat, simply focus on real vegetables, whole grains, and legumes. Don’t resort to foods that people make in a lab. 

Highly Processed Foods

To the point above, eating foods that are highly processed increases your consumption of sugar, salt, and added fats. Chips, instant noodles, ready-made meals, sweets, and store bought sauces fall into this category. One study found that people with larger amounts of visceral fat around their organs had a higher risk of brain damage. A different study observed a significant decrease in brain tissue in people going through the early stages of metabolic syndrome. Consuming highly processed foods exposes the body to unhealthy ingredients that can lower sugar metabolism and memory scores, according to several studies. 

Sugar-Sweetened Beverages

Sugar-sweetened drinks include sweet tea, energy drinks, diet drinks, or any beverage with high fructose corn syrup. Drinking a lot of sugary beverages can increase the risk of type 2 diabetes, which can increase Alzheimer’s development. Several animal studies found that high fructose intake leads to insulin resistance in the brain. Additionally, high fructose intake can reduce overall brain function, which impairs memory and the formation of brain neurons. Drinking sugar beverages can also lead to obesity, high blood pressure, and high blood fats. All of these aspects heighten the risk of metabolic syndrome, which increases the chances of developing dementia. 

Alcohol

A 2019 study observed over 3,000 adults over the age of 72. The researchers noticed that people who drank more than 14 alcoholic beverages per week experienced mild cognitive impairment. Those same participants were also 72% more likely to progress to dementia than participants who had one drink or less per week. Some studies found that light drinking may be cognitively protective over time, but the key is the amount that a person drinks. The type of alcohol and what it’s mixed with also influences cognitive function or decline. 

Fish High In Mercury

Mercury is a neurological poison and heavy metal contaminant that animal tissues can store for a long time. Predatory fish tend to have the highest mercury concentration, carrying over one million times the concentration of their surrounding water. Fish that contain high levels of mercury include shark, swordfish, orange roughy, and ling. It does exist in other fish, but those species have the highest levels. Ingesting a lot of mercury can negatively affect the brain, liver, kidneys, and more. Mercury toxicity can disrupt the function of the central nervous system and neurotransmitters, increasing the risk of neurotoxicity and brain damage. Wild caught fish contain beneficial nutrients, including iron, zinc, omega-3 fatty acids, magnesium, and vitamin B12. Eating two to three servings a week can be beneficial, but steer clear of those high-mercury fish we mentioned. 

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People enjoy eating fish as a healthier alternative to poultry or red meat products. Salmon fillets, shelled shrimp, mahi mahi steaks, or catfish strips are commonly sold in frozen form. The individually packed nature of these products, especially in regards to fillets, makes cooking and preparation very easy. The reality is that there may be more in fish, and other frozen meat products, than you realize. The worst part is that labeling of one specific, potentially toxic ingredient is not mandatory in the United States.

Sodium tripolyphosphate (STTP) is an inorganic compound that is a common additive to detergents, industrial products, and even food products. It’s a colorless salt that is a common food preservative, making seafood, meats, and poultry appear firm, glossy, and plump. Some seafood retailers may even soak wild-caught fish in a quick chemical bath with STTP to achieve the aforementioned effects. 

What Is STTP?

STTP contains three phosphate units that are linked together. In brief, it undergoes a couple stages of manufacturing. STTP is a commercial emulsifier that results from the neutralization of phosphoric acid with sodium hydroxide. The mixture that you get from that process is monosodium phosphate and disodium phosphate. Manufacturers then heat that mixture to 500-550º C to achieve food-grade STTP. 

Why Is STTP Added To Food?

Ultimately, STTP helps food absorb water, making the food more appealing to the consumer. This affects the original weight of the meat or seafood product you purchase, as food products absorb more water after soaking in an STTP bath. You can often tell if fish has been soaked in an STTP solution because a milky white liquid will ooze out as it cooks. You may also notice that the fish reduces in size during the cooking process. 

The color, odor, and texture of seafood are three primary concerns to manufacturers, especially before freezing. Without an STTP bath, the fish may smell more and thaw with a darker appearance. For this reason, the U.S. Food and Drug Administration (USFDA) has authorized the use of STTP. Otherwise, fish that was freshly cut may experience damage by ice crystals and protein denaturation during the freezing process. 

STTP is also added to meat to improve the texture and color. It interacts with the inherent amino acids or hydroxyl groups in proteins, improving water retention of the protein product.

Is It Safe? 

The USFDA considers STTP to be generally recognized as safe (GRAS). Because STTP is associated with this label, there is no suggested dosage. It’s also exempted from the typical Federal Food, Drug, and Cosmetic Act (FFDCA) for food additive tolerance requirements. Additionally, food manufacturers don’t have to include it as an ingredient on labels. In large quantities, however, STTP is not safe. In fact, STTP is a suspected neurotoxin, carcinogen and a registered pesticide and air contaminant in the state of California. Because of CA Prop. 65, any food containing STTP must list it as an ingredient. According to several reports, STTP can cause skin and eye irritation, in addition to digestive and respiratory troubles. Keep all of this in mind when you purchase fish, meat, or poultry, especially in pre-packaged frozen varieties. 

Can You Steer Clear Of STTP?

Yes, it is possible if you do your due diligence by asking questions. If you live outside of California, keep in mind that frozen varieties don’t have to list it as an ingredient. It’s better to buy fresh and develop a rapport with your local butcher. Ask if the meat or seafood has been packaged or treated with STTP. It’s quite common in scallops and shrimp, so keep this information in mind the next time you purchase meat or seafood. 

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