This is not breaking news, but what you put in your body has a direct influence on your overall health. The same can be said for inflammatory markers in the body. It’s no secret that the Standard American Diet is not riddled with nutritionally dense foods. In fact, a new study confirmed that 57% of American adults eat a pro-inflammatory diet. That means that about six in 10 adults regularly eat foods that increase inflammatory markers, which raises the risk of developing heart disease and cancer. 

In certain groups, such as Black Americans and men, inflammatory diets exist at much higher rates. The study’s findings indicated how often people consume pro-inflammatory foods. These foods include processed meats and refined grains, such as white bread. Study authors also highlighted barriers to eating an anti-inflammatory diet that certain groups faced. The study focused on the inflammatory diet scores of American adults from 2005 to 2018. They reported differences by age, race/ethnicity, education, sex, and income. Study authors noted a lot of differences in health conditions between those groups. 

What Is Inflammation and Which Foods Cause It?

It’s not a secret that short-term inflammation is a beneficial thing. Inflammation is part of the body’s healing and recovery process to an injury or virus. Long-term inflammation, or persistent inflammation, can damage the body on a cellular level, which can damage DNA. Health experts note that chronic inflammation is linked to various illnesses, including cancer, heart disease, autoimmune conditions, and neurodegenerative disorders. 

Chronic inflammation doesn’t just creep up out of nowhere. Researchers note that diet plays a big role in its development. There are foods that are definitely pro-inflammatory and there are foods that exhibit anti-inflammatory properties. Pro-inflammatory foods include hot dogs, unhealthy fats in red meat, refined flour, added sugars, artificial ingredients, preservatives, and excess sodium. Anything that is typically packaged and mass-produced may cause inflammation.

Inflammatory Foods In The American Diet

During this study, researchers wanted to find out how many inflammatory foods Americans routinely eat. The other goal was to determine which of these food groups contributed to the most inflammation. In order to do that, researchers looked at self-reported diets of nearly 60,000 Black, white, and Hispanic adults included in the 2005-2018 National Health and Nutrition Examination Survey. This program aims to assess the health and nutritional status of people in the U.S. Diets are scored using a metric called the energy-adjusted dietary inflammatory index. This measures the inflammatory potential of a diet. 

The measurement of dietary inflammation uses 45 food components, including nutrients, foods, compounds, and drinks. Each of these food items has a score of its pro-inflammatory or anti-inflammatory level. After looking at all of these foods in a person’s diet, the diet receives an overall inflammatory score. Researchers noted that 57% of the participants had pro-inflammatory diets. Non-Hispanic Black Americans, men, younger adults, and people with lower rates of education or income were more likely to consume more inflammatory foods than other groups. 

This study shows that certain groups have a harder time consuming anti-inflammatory foods. There is likely a twofold explanation for this. First off, you have people’s ability to both access and eat healthy foods. Secondly, there isn’t sufficient education about diet and how it affects the body, in addition to how to prepare healthy meals. The unfortunate reality is that people in certain demographics, especially younger adults in lower income brackets, are surrounded by fast food chains and convenience stores. These “food desserts” are less likely to have large grocery stores or different stores to choose from for specialty items. 

Can You Overcome This Barrier? 

In addition to healthy food scarcity, there is likely a financial barrier to eating more anti-inflammatory foods. Fresh or frozen fruits and vegetables exhibit anti-inflammatory activity, but they are usually more expensive than fast foods or packaged foods. Additionally, fresh or frozen fruits and vegetables have a shorter shelf life than other pro-inflammatory foods. 

One thing worth noting is that the study had some limitations. Researchers did not assess dietary patterns over time; rather, they only had information about what people consumed within the past 24 hours. Study authors also noted that dividing participants into race, sex, and socioeconomic status does not always reflect the complexity of these factors. 

How To Make Your Diet More Anti-Inflammatory

There are many ways to introduce more anti-inflammatory foods into your diet. Ideally, focus on consuming more foods that contain omega-3 fatty acids, such as chia seeds, flax seeds, nuts, and salmon. You can also consume fiber-rich foods, such as whole grains, legumes, beans, and fresh fruits and vegetables. If your budget does not allow access to fresh fruits and vegetables, try to consume canned vegetables, but opt for low-sodium or sodium-free varieties. You can also make an effort to reduce your intake of processed meats, packaged foods, sugary sodas, and alcohol to help reduce inflammatory markers in the body. Just remember that some dietary changes are better than none!

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Ahhh, cholesterol…you’ve seen it on nutritional labels and your doctors tell you to keep it in check to reduce the risk of heart disease. Cholesterol is a waxy substance that the liver produces. You obtain it by eating dairy, eggs, meat, and other animal products. The liver produces less cholesterol if you consume a lot from food sources, so dietary cholesterol doesn’t usually have a huge impact on total cholesterol levels. 

If that is the case, why should you worry about cholesterol? Well, eating foods that contain high amounts of saturated fat, trans fat, and sugar can elevate cholesterol levels. Keep in mind, though, that there are different types of cholesterol. “Good” HDL cholesterol is beneficial, while “bad” LDL cholesterol can increase the risk of heart disease, stroke, and heart attack. Oxidized LDL cholesterol is more likely to adhere to arterial walls and form plaques, which narrow the arteries. To learn some helpful tips to lower cholesterol with your diet, continue reading. 

Cook With Herbs And Spices

It is very common to season meals with salt and pepper. Excess salt intake can increase the risk of heart problems, but you can achieve intense flavor in your food using less salt and more herbs and spices. Garlic, turmeric, and ginger, for example, offer great flavor and have proven effective at lowering cholesterol when eaten regularly. Eating one clove of garlic per day for three months has proven to lower total cholesterol by 9%. Additionally, many herbs and spices contain antioxidants that help prevent LDL cholesterol from oxidizing, which reduces the formation of plaque. 

Avoid Artificial Trans Fats

Trans fats, which you should avoid in general, occur naturally in dairy products and red meats. Most people’s primary source, however, is artificial trans fat, which is common in processed foods and restaurants. Artificial trans fats are the result of hydrogenating, or adding hydrogen to, unsaturated fats like vegetable oils. That ultimately changes their structure to solidify them at room temperature. A lot of research indicates that artificial trans fats increase LDL cholesterol and lower HDL cholesterol. Watch out for words like “partially hydrogenated” on ingredient lists. The good news is that artificial trans fats were banned from use in restaurants in 2018, so they are easier to avoid now. 

Follow The Mediterranean Diet

Health experts agree that a Mediterranean-style diet is a great diet for longevity and improving heart health. The diet places a large emphasis on fruits, olive oil, vegetables, whole grains, nuts, seeds, and fish. It is very low in red meat and most dairy. This style of eating includes a lot of foods that help naturally lower cholesterol and avoids foods that elevate cholesterol levels. Research indicates that following a Mediterranean-style diet for three months can reduce LDL cholesterol by an average 8.9 mg per deciliter (dL). 

Eat A Lot Of Fruits And Vegetables

Studies have shown that adults who consume at least four servings of fruits and vegetables daily experience 6% lower LDL cholesterol levels than people who eat fewer servings. Fruits and vegetables are rich in antioxidants, fiber, and anti-inflammatory properties. All of these nutrients help prevent LDL cholesterol from oxidizing and forming plaques in the arteries. Additionally, researchers noted that people who consumed the most fruits and vegetables have a 17% lower risk of developing heart disease over 10 years compared to people who ate the least. 

Consume Soluble Fiber

Soluble fiber exists in beans, legumes, whole grains, flaxseed, apples, and citrus fruits. Humans do not possess the right enzymes to break down soluble fiber. It passes through the digestive tract and absorbs water to form a thick paste. Soluble fiber absorbs bile as it travels and both are eventually excreted in stool. Bile is made from cholesterol, so the liver pulls cholesterol out of the bloodstream when it needs to make more bile, which helps naturally lower cholesterol. Regularly consuming soluble fiber has been associated with a 5-10% reduction in total and LDL cholesterol levels in just one month. Consume at least five to 10 grams of soluble fiber daily for the best cholesterol-lowering effects.

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A new study suggests that the key to a longer life may be in the types of fats you eat. Specifically, dietary fat from plants, not animals, proves to be much healthier for the body. For the study, researchers observed more than 400,000 adults over the course of two decades. The study began when the participants were 61 years old on average. During the study period, about 185,000 people died, and 59,000 of those deaths were attributed to heart disease. 

Researchers observed that participants who consumed the highest intake of plant fats were 9% less likely to die during the study period compared to those who ate the least of those foods. Participants who ate the most plant fats were also 16% less likely to die from heart disease during the study. People who consumed the highest amount of animal fats were 16% more likely to die of all causes. They were 14% more likely to die of cardiovascular causes than people who ate the smallest amount of animal fats. 

Benefits Of Plant Fats

The study was not a controlled experiment designed to prove how specific fats could be harmful or beneficial. There are, however, several good reasons to consume plant fats, one of which being that you are less likely to die from premature death. A person who consumes a higher percentage of plant fats tends to consume more plant-based foods than animal foods. That aligns with the fact that whole grains, vegetables, fruits, and legumes can benefit heart health. 

Additionally, plant-based fats are unsaturated fats. Consuming a higher ratio of unsaturated to saturated fats has been associated with improved lipid metabolism and better cholesterol levels. When researchers examined plant fats and animal fats, they found that plant fats helped increase longevity. Plant fats come from whole grains and certain vegetable oils, such as olive or avocado oils. 

Benefits Of Vegetable Oils And Grains

During the study, people who got most of their fats from grains were 8% less likely to die of all causes. They were also 14% less likely to die of cardiovascular-related problems, especially compared to people who consumed the smallest amount of plant fats. Similarly, people who got most of their fats from vegetable oils were 12% less likely to die of all causes, and 15% less likely to die of cardiovascular problems. 

Olive oil, peanut oil, and avocado oil, in addition to others, are common in plant-based diets. The important takeaway is not to just use those oils with animal fats; rather, it is to consume less animal-based fats overall. Certain animal fats stood out in the study, particularly because they had a stronger link to premature death. Participants who consumed the highest amount of dairy fat, for example, were 9% more likely to die of all causes. They were also 7% more likely to die of cardiovascular causes than participants who consumed the least amount of these fats. 

Some sources of animal fats, such as red meat, have been linked to a higher risk of premature death. People who want to reduce the risk of heart attack or stroke should limit their intake of red meat and avoid egg yolks, according to dietitians. Egg whites are acceptable, as they do not contain the cholesterol that exists in yolks. 

How To Increase Your Intake Of Plant Fats

Looking to reduce your intake of animal fats and increase your intake of plant fats? It is best to start off slow, for example, adopting a meatless Monday habit. You will only eat plant-based foods on Mondays, and you can build on that as you get more familiar with plant-based foods. Red meat and processed meats are linked to a wide variety of chronic health conditions that can reduce your overall lifespan. 

What does that mean for your diet? Well, keep in mind that you can still be unhealthy and eat plant-based foods. Increase your consumption of fruits, vegetables, whole grains, nuts, seeds, legumes, and healthy plant oils. Use olive oil instead of corn oil. Replace ground beef with lentils. Put chickpeas in your salad in place of grilled chicken. Switching up your eating habits may just add years to your life!

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According to rheumatologists, foods that are “anti-inflammatory” contain chemical compounds that help the body fight or avoid inflammation. Some inflammation is beneficial, as it is part of the body’s natural immune response to foreign invaders. Chronic inflammation, however, can contribute to or increase the risk of health issues, including type 2 diabetes, heart disease, cancer, and arthritis.

Eating foods that are rich in anti-inflammatory compounds may help reduce overall inflammation. That, in turn, may reduce your risk of cognitive decline, slow disease progression, and help prevent chronic health conditions. Polyphenols, omega-3 fatty acids, prebiotics, probiotics, vitamin E, and flavonoids are the primary chemical compounds in anti-inflammatory foods. Foods containing these compounds are typically high in fiber, healthy fats, minerals, vitamins, and other nutrients. 

Nuts

Naturally rich in protein, healthy fats, and antioxidants, nuts may help reduce inflammation. According to a 2023 study, almonds and walnuts can lower levels of C-reactive protein, which is released in response to inflammation, and other inflammatory markers in the blood. The same study revealed that Brazil nuts may fight oxidative stress, which occurs when there’s an imbalance of free radicals and antioxidants in the body. That imbalance can trigger an inflammatory response. 

Citrus Fruits

Vitamin C is a powerful antioxidant present in citrus fruits, such as lemons, oranges, grapefruit, tangerines, and limes. A review of 21 studies included 307 healthy people and 327 people at risk for chronic disease, and the duration of the studies ranged from two to 31 weeks. The researchers concluded that those who drank 100% fresh-squeezed orange juice daily significantly lowered markers of inflammation. Citrus fruits also provide fiber, potassium, some B vitamins, flavonoids, and carotenoids, all of which may help reduce inflammation. 

Olive Oil

Olive oil is a staple in the popular Mediterranean diet, which has been studied extensively for its ability to reduce inflammation. Researchers note that olive oil is 70 to 80% oleic acid, which is a fatty acid that helps balance pro- and anti-inflammatory cytokines. Additionally, olive oil contains oleocanthal, an antioxidant that has exhibited similar anti-inflammatory properties to non steroidal anti-inflammatory drugs (NSAIDs) in past research. 

Whole Grains

Whole grains include brown rice, oats, whole-wheat flour, buckwheat, bulgar wheat, wild rice, and millet. Do your best to avoid refined grains, such as white rice, all-purpose flour, and white bread, as they can cause inflammation. Whole grains are fiber superstars, so they help to balance gut microbiome and keep inflammation in check. A meta-analysis of nine randomized trials found that people who ate more whole grains had fewer inflammatory markers in their blood. Whole grains also have a positive impact on blood sugar, and since excess sugar has been linked to chronic inflammation, that’s good news for your inflammatory levels.

Beans And Legumes

Both beans and legumes are excellent sources of plant protein and anti-inflammatory compounds. Beans are rich in protein and fiber, so they help encourage a more balanced microbiome. Having a higher presence of healthy bacteria in the guy may help suppress the inflammatory process. Black beans and kidney beans also offer anthocyanins, antioxidants that are also present in black, red, and blue-colored berries. You can incorporate dried or canned beans and legumes into various recipes. Just make sure that you opt for the “no salt added” options if you use canned beans and legumes. 

Leafy Green Vegetables

Yet another reason to enjoy leafy greens! A study published in 2019 found that people who ate a diet abundant in leafy greens had lower levels of inflammatory markers in their blood. Kale, Swiss chard, spinach, and arugula, for example, contain different vitamins, minerals, and carotenoids that act as antioxidants. Carotenoids work to block inflammatory pathways within cells, a process that halts the production of cytokines.

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There’s nothing more defeating than stepping on a scale after eating right and doing hard workouts, only to realize that you haven’t lost a single pound. Perhaps you were able to lose weight for a bit, but then you reached a plateau. How do you find the will to continue on your health journey if you don’t see positive results? Well, for starters, there may be other factors that are preventing you from losing weight. 

First of all, any efforts to improve your health are noteworthy. Weight loss requires self-awareness and determination, and there is no need to give up hope if you encounter an obstacle. If you want to continue losing body fat and keep it off, you may just have to take a closer look at other factors that influence your ability to lose weight. What are some common culprits? Skimping on sleep and allowing stress to snowball, or not choosing the most nutrient-dense foods are common culprits. Continue reading to know why certain things prevent weight loss and what you can do to achieve success. 

You Are Stressed

If you don’t keep your stress levels in check, you may not achieve your goal weight. Cortisol, the stress hormone, increases your appetite and can cause you to seek unhealthy comfort foods that are high in salt, sugar, and unhealthy fats. Stress causes you to eat emotionally, not mindfully. 

Managing stress can be difficult, but it doesn’t have to be. You can tame your tension with a simple meditation practice, a great audiobook, your favorite music, or even a workout. A small study from 2018 monitored adults who engaged in an eight-week stress-management program. The program involved visualization, deep breathing, and progressive muscle relaxation. The adults who took part in this program lost more weight than adults who did not take part in it.

You Are Not Getting Enough Sleep

Sleep deprivation not only leads to tiredness and crankiness, but also unhealthy cravings. Failure to get sufficient sleep night after night can start to affect your weight. A 2022 study found a link between getting fewer than seven hours of sleep per night and a higher risk of obesity. Sleep deprivation increases appetite-bossing hormones, causing you to crave high-calorie food that leads to weight gain.

It can be difficult to get the recommended seven to nine hours of sleep per night. If you stick to a healthy sleep schedule, you may experience a big difference in your sleep. Overweight adults who increased their sleep from 6.5 hours to 8.5 hours per night ended up eating 270 fewer calories per day than people who didn’t get that amount of sleep, according to a 2022 study.

You Have An Underlying Medical Condition

If you are not losing weight with proper diet and exercise and you have your sleep and stress under control, an underlying health condition may be the culprit. Hypothyroidism, for example, makes it very difficult to shed weight. Cushing syndrome or Prader-Willi syndrome can also prevent weight loss. Certain steroids, antidepressants, anti-seizure medications, antipsychotics, and beta blockers can also make weight loss more difficult. 

If you are struggling to lose weight and feel that a medical condition may be preventing weight loss, consult your healthcare professional. In other cases, you may need to pay closer attention to your food intake. Most patients with medical conditions are never “stuck” at their current weight; rather, they need to take extra steps to promote weight loss. 

You Are Choosing Less Nutritious Foods

Highly processed foods, such as white bread, packaged snacks, processed meats, and fried foods may satisfy you in the moment, but they can cause you to eat more. A small 2019 study found that people who could eat as much as they wanted on an assigned ultra-processed food diet ended up eating 500 more calories per day on average than people assigned an unprocessed food diet. Processed foods are engineered to make you eat more. That’s why you can eat a bag of chips, not feel full, and still crave more.

Aim to fill your plate with whole, minimally processed foods, such as fruits, vegetables, whole grains, legumes, and lean protein at each meal. These foods fill you up and keep you satisfied for longer, so you won’t be as tempted to eat processed snacks. 

You Are Gaining Muscle

If you notice that you are losing inches but not weight, you may have put on some muscle. That is especially true if you are exercising regularly, incorporating a mix of strength training and cardiovascular workouts. Your body composition is changing, so even though your weight may be the same, you are likely stronger and leaner. 

If you stick to smart eating habits and exercise regularly, your health and fitness are improving, regardless of the number on the scale. Don’t focus on pounds; rather, track your progress in other ways. You can measure your waist size, for instance. A smaller circumference generally indicates fat loss, even if your weight reads the same.

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One of the primary concerns with prostate cancer is that the disease can progress to an advanced stage and become life-threatening. That is truly the case for most cancers, which is why medical experts stress the importance of early detection. They also harp on maintaining a healthy diet and lifestyle habits to reduce the risk of cancer. And new research further amplifies this point, showing that eating a diet rich in fresh fruits, vegetables, whole grains, and nuts and seeds can reduce the risk of prostate cancer spreading. 

The study, which was recently published in JAMA Network Open, made an interesting discovery. Researchers noted that men with prostate cancer who consume a high amount of plant-based foods can cut their risk of cancer growth by nearly 50% compared to those who don’t eat a lot of plant-based foods. Consuming a predominantly plant-based diet has been associated with better prostate cancer-specific outcomes. It may also help reduce the risk of diabetes, cardiovascular disease, and overall mortality. Making small changes in your diet to focus on more plant-based foods can do more good than you know!

Plant-Based Diet May Control Prostate Cancer

The study involved more than 2,000 men who were at an average age of 65 years old at the start. They all had a diagnosis of non-metastatic prostate cancer, meaning it hadn’t spread to other parts of the body. Each participant completed a comprehensive diet and lifestyle questionnaire to provide details about their eating habits. 

During an average 6.5-year period, 190 participants experienced a progression in prostate cancer, and 61 died from prostate cancer-specific causes. Study authors then determined that the participants who consumed the highest amounts of plant-based foods experienced a 47% lower risk of prostate cancer spreading than the men who ate fewer plant-based foods.

Small Dietary Changes Can Make A Difference

It can be difficult to make the complete switch to plant-based, but you don’t have to. Ideally, you simply add more plant-based foods to your diet and if you consume meat, focus on lean protein that is high-quality. Study authors noted that in comparison to the lowest level of plant-based consumption, the highest meant eating 1.9 more portions of vegetables, 1.6 more servings of fruit, and 0.9 more servings of whole grains per day. 

What does that mean in relation to a plate of food? Well, a standard serving of fruit, for example, can be one medium apple, banana, orange, or pear. A half-cup of brown rice is a single serving of whole grains, while a half-cup of cooked or one cup of raw broccoli or carrots counts as a single portion of vegetables. People who eat higher quantities of whole grains, vegetables, and fruits on a regular basis also eat fewer animal-based foods, on average. That could mean that they eat fewer eggs, one less serving of dairy, and marginally less meat. And since a growing body of research indicates that eating more plant-based foods reduces the risk of prostate cancer, you may want to consider eating more of these foods. 

A Plant-Based Diet Offers Numerous Benefits

There have been many previous studies and reviews related to the potential protective effects of plant-based foods for prostate health. Why is a plant-based diet so beneficial for the prostate? Fruits and vegetables contain antioxidants and phytochemicals, which may prevent free radical damage that can harm cells. Animal-based foods, such as processed meats and red meat, are carcinogens, according to the World Health Organization (WHO). Consuming dairy products also increases the risk of worse prostate cancer outcomes. A plant-based dietary program helps you steer clear of harmful foods and shifts your focus to foods that help the body. 

Prostate Cancer Is Most Common Among Men In the United States

After skin cancer, prostate cancer is still the most common cancer among men in the United States. The American Cancer Society estimates that 299,010 new cases of prostate cancer will be diagnosed in 2024 alone; roughly 35,000 men will die from the condition. Even though six out of every 10 prostate cancers are diagnosed in men over the age of 65, dietary changes early on in life can make a big difference. 

It is never too late to make a dietary change. You don’t have to become a vegan straight away, but including more plant-based foods in your daily diet can help a lot. Incorporate more of these foods daily and try out one day of complete plant-based eating every week. Try for two days a week if you can! Greater consumption of plant-based foods may help reduce the risk of prostate cancer and improve overall quality of life.

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As the years go by, more and more people continue to seek out the magic formula for a longer life. The fountain of youth does not exist, but there are things you can do and foods you can eat to contribute to longevity. Moving your body on a regular basis and improving your diet can help promote a longer life. Knowing exactly which foods to eat for a longer life can be tricky, which is why we’ve detailed the top foods in this article. 

Nobody needs to eat a perfect diet, but it is important to fill up on the right foods. Such foods include vegetables, fruits, whole grains, nuts, eggs, and wild caught fish. Health experts also advise that by filling up on those foods, the body won’t crave shelf-stable foods, refined carbs, high-sugar foods, or ultra-processed foods. The key to eating for longevity is finding the right balance of healthy options. Continue reading to learn about the best foods you should be eating to live a longer life.

Whole Grains

How can eating some barley, wild rice, millet, farro, bulgur, or oats add years to your life? One study from Harvard’s School of Public Health found that whole grains reduced blood pressure, triglyceride, and LDL (bad) cholesterol levels. Eating more whole grains also reduced your risk of developing type 2 diabetes, certain types of cancer, cardiovascular disease, and metabolic syndrome. 

Extra Virgin Olive Oil

Not all oils are created equal. Certain oils do more harm to your heart than you realize, so opting for heart-healthy oils may promote longevity. Extra virgin olive oil, for example, is rich in monounsaturated fats, antioxidants, and polyphenolic compounds like oleuropein, according to research. Oleuropein exhibits anti-inflammatory, anti-cancer, cardioprotective, and neuroprotective properties. A half-teaspoon of extra virgin olive oil per day may significantly lower the risk of death from cardiovascular disease, respiratory diseases, and certain types of cancer. 

Cruciferous Vegetables

Brussels sprouts, kale, cabbage, broccoli, and cauliflower all belong to the cruciferous vegetable family. Not only do these vegetables contain a lot of vitamins and minerals, but they also exhibit anti-aging, anti-inflammatory, and anti-cancer properties, according to studies. Many cruciferous vegetables are vital sources of magnesium, a mineral that’s involved with more than 600 enzyme reactions in the body. Additionally, cruciferous vegetables contain folate, which is a B vitamin that the body needs for DNA methylation, a process that switches the longevity genes on and off. As a general rule of thumb, fill three-quarters of your plate with these types of vegetables.

Berries

It’s no secret that berries are great sources of antioxidants. That means that they aid cell repair throughout the body, including the heart. Berries also tend to have a low glycemic load, which is why they are popular fruits to consume for diabetics and people who follow the ketogenic diet. They don’t spike blood sugar, which may help reduce the risk of diabetes, provided you don’t overload your body with other packaged sweets and refined carbs. 

Tree Nuts And Seeds

Both tree nuts and seeds contain a lot of fiber and protein, two nutrients that are integral for overall health. Protein works to repair muscles and bones, in addition to making hormones and enzymes. Fiber helps to normalize bowel movements and improve overall gut health. Fiber also helps promote satiety, which can prevent you from unnecessary snacking. A recent study found that nuts and seeds are great snack choices to help reduce visceral fat content and improve insulin sensitivity. Some nuts and seeds also contain omega-3 fatty acids, which promote heart health and aid inflammation reduction.

Fermented Foods

Fermented foods contain beneficial bacteria that promote a healthy gut microbiome. These healthy bacteria may help enhance immune response, reduce inflammation, and increase the diversity of microbes in the gut, all of which may improve longevity. A diverse microbiome that has a higher presence of beneficial bacteria is not only essential for current health, but also long-term health. Generally, you should aim to consume one serving of fermented foods per day.

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Here’s the scenario: you go to the store to get groceries for a recipe you want to make in a few days. You buy the necessary protein, grains, vegetables, or herbs to create your perfect dish. You bring these groceries home and store them. In a few days time, you pull out the ingredients to create your culinary masterpiece. There is just one problem: the herbs you purchased are slimy, brown, and no longer usable. 

Know What You’re Working With

There are two types of herbs: soft herbs and hardy herbs. In order to make these herbs last, you have to store them differently. Before you learn how to store herbs, you have to know how to differentiate hardy from soft herbs. Fortunately, this is very easy.

• Soft herbs have tender stems and delicate green leaves. The stems are edible and may taste slightly bitter. Some common soft herbs include cilantro, dill, mint, parsley, and basil.
• Hardy herbs have woody stems, which you should not chop up or eat. They do not have a pleasant taste and the flavor you want is from the leaves. Examples of hardy herbs are oregano, thyme, and rosemary. 

With the exception of basil (more on this later), most fresh herbs should be stored in the fridge. In order to make your hard or soft herbs last long in the fridge, though, you have to store them properly. That requires a small amount of preparation.

Why Do Herbs Go Bad?

If your herbs start to smell funny or the leaves turn dark, slimy, or moldy, you have to throw them out. There are a few reasons why they go bad, though, and we’ll detail them below:

• It’s possible that you chose herbs that were already going bad in the grocery store. Make sure to select herb bunches that do not have any wilted or discolored leaves. They should be very vibrant in color without any limp, discolored stems. Always do the sniff test to see if they have a pungent, fresh aroma. 
• Herbs can take a turn for the worse when exposed to too much oxygen or light. An environment with too much oxygen causes herbs to brown quickly, while too much light can lead to yellowing leaves. 
• If you do not pat the herbs dry before you store them, they will quickly become slimy and start to rot. If the leaves are too dry, they can turn brown and die. 
• Temperature is probably the main reason herbs go bad. If you store herbs in areas of the fridge that are too cold, such as the back of the top shelf, they can freeze and start to become mushy and brown. 

How To Store Soft Herbs In The Fridge

As a quick note, always wash your herbs before you store them. Some people have their own opinions about this because washing them adds moisture, which can cause them to decay. Bacteria can remain on the herbs if you don’t wash them. Just wash and dry your herbs before you put them in the fridge. 

• Remove any rubber bands or fastenings that secure your herbs in their bundles when you buy them. These things can damage your herbs. 
• Wash soft herbs in cool water to remove dirt and grime. You can do this in a large bowl until the water runs clear. 
• Dry the leaves well in a salad spinner or by putting them on paper towels/linens and then patting them dry.
• Trim about one inch from the bottoms of the stems. 
• Add the herbs stem side down in water, just like you would a bouquet of flowers. Fill a large glass about one-third of the way with water and place the herbs in the jar. Make sure the leaves do not touch the water.
• Cover herbs and the jars of water they are in with recycled bags, tucking the bags under the glass to create a tent. 
• Place them just like this in the fridge, changing the water every few days to extend longevity.

What About Basil?

Unlike cilantro, parsley, or mint, basil is very delicate and not meant for the fridge. Trim the basil stems at a 45-degree angle about one inch from the bottom. Fill a jar about half-way with water and put the basil bunch in the water, ensuring the leaves don’t touch the water. Cover with a plastic bag so that it loosely fits over the bundle in the jar. Store at room temperature and trim the stems/change the water every few days. 

How To Store Hardy Herbs

Just like soft herbs, you can store hardy herbs in the fridge. Begin by washing the herbs to remove any grime or bacteria before you do anything else, and then follow these next steps:

• Once you wash and pat the hardy herbs dry, trim about an inch off the stems. Wrap or roll the herbs in damp paper towels so that you cover them completely. 
• Place the wrapped herbs in plastic sandwich bags and store them in the fridge. 
• Without special care, hardy herbs tend to last longer in the fridge than soft herbs do. You can store them in a plastic container in the fridge if you don’t want to use plastic bags. 
• If you keep these herbs in the little plastic containers they are often sold in, they’ll last about one week in the fridge.

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Statistically, Black Americans are 1.5 to two times more likely than their white counterparts to develop Alzheimer’s disease, and related dementias. According to a new study, eating more whole grains may protect against cognitive decline, especially memory loss. During the study, participants consumed whole grains, including cereals, quinoa, and popcorn. We’ll discuss the outcome of the study and observations in this article. 

What Are Whole Grains?

Whole grains are foods eaten in their whole form and include grains like wheat, corn, quinoa, sorghum, spelt, rye, rice, and oats. They offer the “complete package,” so to speak, given that they differ from refined grains, which are stripped of valuable nutrients during the refining process. All whole grain kernels contain three parts: the bran, germ, and endosperm. Each part offers different nutrients, some of which include B-vitamins, copper, zinc, iron, magnesium, antioxidants, and phytonutrients. 

The Study

The research published in November 2023 monitored Black adult participants who consumed whole grains. Participants who ate more whole grains exhibited lower levels of memory decline, which equated to being a median 8.5 years younger that those who ate fewer daily servings of whole grains. Even those who ate fewer servings experienced a slower rate of cognitive decline. 

Study authors are excited by the fact that eating more whole grains may reduce the risk of dementia and Alzheimer’s disease. However, overall diet factors into the equation. Sure, whole grains may help the cause, but only if other dietary modifications are in place. For example, eating more foods that support brain health is a great first step, but cutting out foods that harm the brain is an equally important step. 

A Benefit For Black Adults, But Not White Adults

The study took place over six years, with researchers following more than 3,000 adults with a median age of 75. None of the participants had dementia at the start of the study, and roughly 60% of the adults in the study were Black. Every three years, study participants filled out a questionnaire detailing how often they consumed whole grains. They also completed cognitive and memory tests after filling out the questionnaires. The tests involved recalling lists of words and remembering numbers to put back in correct order. 

Study authors divided the participants into five groups based on the amount of whole grains they consumed. The group that ate the lowest amount of whole grains averaged less than a half serving per day, while the highest group averaged 2.5 servings per day. According to study authors, the highest amount was less than the 2020 Dietary Guidelines for Americans suggested. Those guidelines suggested three to five servings of whole grains per day. 

The analysis revealed that Black individuals with the highest whole grain intake showed slower rates of cognitive decline. The protective effects of whole grains were only observed in Black adults. A higher proportion of Black participants (67%) consumed more than one serving of whole grains compared to white participants (38%). Study authors observed that Black participants ate more oats, dark bread, bulgur, couscous, kasha, and other whole grain foods. 

Avoid Refined Grains For A Healthier Brain

Based on the results from the study, neurology professors note that whole grain consumption may improve cognitive function and slow memory decline. In fact, whole grains may even influence the ability to think and reason. Whole grains are commonly consumed in the Mediterranean diet, for example, which is associated with better cognitive function and heart health. The main takeaway is that experts discourage the consumption of refined grains, as they don’t encourage healthier cognitive function. Whole grains may offer these benefits because of the nutrients they provide. These nutrients may fight free radicals and reduce inflammation, which have previously been associated with mental decline.

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Following a low-calorie diet can be difficult if you are filling up on the wrong foods. Educating yourself on which foods have the lowest calories is a great first step, but the next step is finding which of those foods have a lot of fiber. You see, you can eat a lot of low-calorie foods, but they won’t necessarily fill you up. If you eat high-fiber foods, though, you will feel fuller for longer. 

A common trend among low-calorie foods is that they are naturally low in fat and sugar, making them great for weight loss. Taking in fewer calories than you extend is helpful on your weight loss journey. That said you also need fiber-rich foods to feel full and benefit the digestive system. If you are in search of low-calorie, high-fiber foods to incorporate into your weight loss meals and snacks, there are plenty of delicious options. Continue reading to learn about the foods that are readily available.

Beans And Legumes

Cooked legumes, such as lentils, peas, and beans, are full of fiber and low in calories. They provide lots of plant-based protein and are very inexpensive and versatile. According to the U.S. Dietary Guidelines, people should consume at least 1.5 cups of them each week. You can use beans as a meat replacement in burritos or in burgers. Lentils, peas, and chickpeas go great in soups and stews, and you can add veggies as well. Top salads with chickpeas or black beans, and you can always browse the internet for more legume recipe inspiration.

Vegetables

Ideally, you should aim to consume at least 2.5 cups of vegetables every day. Incorporate certain vegetables into smoothies, salads, stir-fries, soups, stews, and other entree options. Roast some Brussels sprouts, grill some green beans or asparagus, or go green with a big bowl of mixed greens, tomatoes, cucumbers, carrots, and more. Most vegetables are low in calories and have lots of water and dietary fiber, making them hydrating, filling options. One cup of boiled Brussels sprouts, for example, contains 56 calories and 3.3 grams of fiber. A 100-gram serving of raw sweet potatoes offers 86 calories and three grams of fiber.

Fruits

A good rule of thumb is to always keep fresh fruit in the house. You can always incorporate fruit into smoothies, on top of yogurt, in salads, desserts, or simply enjoy raw fruit as it is. Fruit usually has 100 calories or less per serving, while also providing lots of vitamins, minerals, fiber, and antioxidants. Take a medium apple, for instance, which offers 95 calories and three grams of fiber. One cup of blueberries contains 84 calories and 3.6 grams of fiber, while a medium pear offers 101 calories and six grams of fiber. And bananas, which everyone should have in their kitchen, offer 89 calories and 2.6 grams of fiber per one medium banana. 

Whole Grains

Packed with fiber, B-vitamins, iron, protein, and other nutrients, whole grains are a great low-calorie addition to your diet. You can incorporate whole grains into breakfast, lunch, dinner, or dessert options. Enjoy oatmeal for breakfast, a quinoa-based Buddha bowl for lunch, and chickpea pasta or wild rice and legumes for dinner. You just have to be careful with how many grains you consume in a day because the calorie content can add up quickly. One cup of oats offers 307 calories, but it also gives you 8.1 grams of fiber. A single serving (about one cup) of quinoa offers 5.1 grams of fiber, 8.1 grams of protein, and 222 calories. Just be careful not to use packaged, pre-made, or microwaveable varieties because they often contain other preservatives, sodium, and added flavors that negate their health properties. 

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