Is there any better way to start your morning than by drinking a smoothie? Well, if you woke up and immediately got a massage and then enjoyed your dream meal from a private chef, that would probably beat out a smoothie. Unfortunately, we can’t all wake up like that, but we can wake up and blitz a few ingredients together in a blender, right? Yes we can and yes we will! Smoothie combinations are endless and different ingredients offer unique nutrients.

Beets, for example, make great smoothie additions because they contain iron, folate, manganese, copper, magnesium, potassium, vitamins C & B6, fiber, and antioxidants. Researchers have studied beets for their ability to decrease elevated blood pressure levels, a major risk factor for heart disease. Although beetroot juice may lower both systolic and diastolic blood pressure, the lowering effect appears great for systolic blood pressure. Raw beets also exhibit a stronger effect than cooked beets. Researchers attribute this ability to the high concentration of nitrites, which the body converts to nitric oxide, a molecule that dilates blood vessels and causes blood pressure levels to decline.

Beets contain antioxidant compounds, but so do blueberries. Blueberries also have a low glycemic index, making them a great choice for diabetics and keto enthusiasts. They add a touch of sweetness, but so does the banana and agave nectar. You need that sweetness to balance the earthy bet flavor. Blend all of the ingredients together until you reach your desired consistency. Feel free to make a larger batch in case more people want to start their day off with this smoothie.

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Greetings to all the berry and pistachio lovers! Welcome to the unique and delicious flavor combination that is this sweetly-tart berry pistachio smoothie. It satisfies both your sweet and salty cravings at once, and in smoothie form no less! It isn’t an overly salty smoothie, though. You won’t feel like you just ate an entire bag of chips after sipping on a tall glass of this tasty creation. The pistachios provide a hint of saltiness that pairs beautifully with the sweet tartness of the raspberries, strawberries, and fresh orange.

Did you know that pistachio intake can be traced back 300,000 years? You commonly see them as a snack nowadays, but you can add them to desserts, salads, trail mixes, and so much more. Besides offering a slightly salty flavor, pistachios offer a long list of health benefits. Pistachios, just like raspberries, strawberries and orange, offer lots of antioxidants that help protect your cells. Researchers note that pistachios contain more antioxidant compounds that other nuts and seeds. They are especially rich in zeaxanthin and lutein, two antioxidants that help protect the eyes from blue light damage and age-related macular degeneration. The polyphenols and tocopherols in pistachios may help protect against heart disease and certain types of cancer.

Believe it or not, this smoothie does not contain banana. Although it doesn’t require one, you can add a banana if you desire. Want your smoothie to be a little thicker? Go ahead and add some more berries and ice cubes during the blending process. If you want to bulk up the smoothie a little, you can add some chia seeds, flax seeds, hemp hearts, or avocado. Feel free to throw in some spinach, but just keep in mind that the color of the smoothie will change.

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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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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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Erectile dysfunction (ED) can be a normal part of having a penis, to put it bluntly. Sorry, folks, but these issues are part of manhood, especially as men age. Ongoing ED issues can interfere with your sex life, but they can also cause issues outside the bedroom. 

What Is Erectile Dysfunction?

ED is the inability to get and keep an erection firm enough for sexual intercourse. If you have trouble achieving an erection from time to time, you don’t need to worry or doom scroll different medical websites. If ED is an ongoing issue, though, it may cause stress and affect your self-confidence, two things that can create relationship problems. Underlying health conditions can also increase the risk of ED, so you may want to treat the conditions in order to remedy the ED problem.

In the past, health professionals thought that ED resulted from psychological causes. These days, experts say that ED is commonly caused by physical health issues, such as type 2 diabetes, heart disease, high blood pressure, and vascular disease. Some prescription drugs, including antidepressants, blood pressure meds, and sedatives, can also cause ED. In some cases, a combination of physical and psychological factors may cause the issue. Below, we will highlight everyday habits that can worsen ED. You may not even know that you are causing the problem!

Being Sedentary

If you do not engage in regular physical activity, then you are at a higher risk for developing ED. Research indicates that regular aerobic exercise, such as swimming, cycling, or walking, can significantly improve ED. A 2023 study found that exercise can improve ED symptoms just as effectively as medications like Viagra. Just remember that ED can serve as a barometer for underlying cardiovascular health. Urologists suggest that you engage in aerobic exercise to improve cardiovascular health to positively influence erectile health and function.

Using Marijuana

As of 2024, marijuana is legalized for recreational use in 24 states, plus the District of Columbia. People use it to help promote relaxation, improve sleep, and reduce anxiety. Although some people report that using cannabis increases libido and improves sexual performance, it may be harmful in the long run. According to researchers, THC, the active compound in cannabis, affects the brain’s neurotransmitters. Over time, that can disrupt the necessary signals to achieve an erection. Chronic marijuana use can also reduce testosterone levels, which can impair sexual performance and libido. In some individuals, marijuana can increase feelings of anxiety and paranoia, which can contribute to performance anxiety and worsen ED. 

Insufficient Sleep

If you do not get enough sleep, cortisol levels can increase and testosterone levels can decrease. How significant that decrease is will depend on how sleep-deprived you are. Higher cortisol levels can increase levels of stress and anxiety, in addition to weight gain, moodiness, and mental performance. If you do not regularly get enough sleep, you may experience fatigue and a reduced interest in sexual activity. That lack of interest can worsen sexual dysfunction, both of which feed off each other. Urologists note that men who do not sleep enough may not produce sufficient signal from the pituitary gland, and ultimately suffer from low testosterone and ED.

Drinking Too Much Alcohol

Health experts note that a drink or two here and there will most likely not have a big impact on sexual health. Excessive alcohol intake, however, can lead to ED problems in the short- and long-term. Alcohol is a depressant that can interfere with the brain’s ability to send the right signals that trigger an erection. Heavy drinking can also reduce testosterone levels, which are integral for optimal sexual function. Additionally, chronic alcohol use can worsen symptoms of anxiety and depression, which can negatively impact sexual health.

Smoking

In case you needed another reason to stop smoking cigarettes, this is it. Smoking can damage blood vessels, which reduces blood flow through the body, including to the penis. Nicotine constricts blood vessels, limiting the circulation necessary for an erection. Long-term smoking can also lead to permanent vascular damage, making erections much more difficult to achieve. Finally, smoking increases the risk of developing other health issues, including diabetes, heart disease, and hypertension, all of which can cause ED. In fact, men who smoke cigarettes are almost two times as likely to develop ED compared to men who don’t smoke.

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Although the famous saying is, “An apple a day keeps the doctor away,” many people take apples for granted. They are available year round, so why are they so special during fall? Depending on the variety, of which there are more than 2,500, apple season ranges from late July through early November. Gala, McIntosh, and Macoun varieties are ready in September, while other varieties like Pink Lady, Honeycrisp, Granny Smith, and Fuji are ripe in October. 

Nutrition Facts

On average, a medium apple contains 72 calories, three grams of fiber, and 11% of your recommended daily intake (RDI) of vitamin C. Apples are also rich in a variety of flavonoids, including quercetin and phloridzin. Through various studies, researchers identified that these plant compounds help fight against heart disease and certain types of cancer. Apples are also rich in beta-carotene, which is a powerful antioxidant that is primarily concentrated in apple peels. Finally, apples contain phytochemicals that give them their anti-inflammatory and cholesterol-lowering properties. That makes these fall fruits an excellent on-the-go snack or addition to recipes. 

Nothing beats a crisp apple that bursts with juicy flavor, especially if you can pick it fresh from an apple orchard during fall. But apples are so much more than just a healthy snack! Use them in the following eight recipes and let us know how you like them in the comments below. 

Cranberry Apple Pecan Smoothie

Another delicious smoothie that you should try this fall! This cranberry apple pecan smoothie embraces the sweet and spicy flavors of the season.

Click here to make the recipe. 

Carrot Mango Apple Smoothie
With Chia Seeds

Get your daily dose of vitamins A & C, fiber, omega-3s, and more when you drink this carrot mango apple smoothie with chia seeds.

Click here to make the recipe. 

Apple Pie Energy Balls

You can have your snack and enjoy it guilt-free now that you have these apple pie energy balls. It’s like dessert in healthy snack form!

Click here to make the recipe.

Avocado, Apple, And Walnut Endive Cups

You have to get creative on a raw vegan diet, and these avocado, apple, and walnut endive cups with a rustic dressing are truly to die for.

Click here to make the recipe. 

Kale Blueberry Apple Salad

This kale blueberry apple salad with pistachios is crunchy, slightly tangy, and comes together in about 10 or 15 minutes.

Click here to make the recipe.

Granny Smith Raw Vegan Applesauce

This healthy, raw vegan applesauce is made from Granny Smith apples and comes together in minutes in a food processor. It’s a great snack!

Click here to make the recipe. 

Apple & Brussels Sprouts Slaw

Brussels sprouts and apples are two of fall’s best produce items. Get ready to enjoy the ultimate fall slaw that’s nutty, sweet, and savory.

Click here to make the recipe. 

Apple Pie Chia Pudding

With the arrival of fall comes a lot of special seasonal dishes. If you love apple pie, then you are going to love this chia pudding!

Click here to make the recipe. 

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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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Avocado oil, much like avocados, is a great source of healthy fats. Through various research studies, it has demonstrated an ability to protect and support heart health. It also provides antioxidant and anti-inflammatory compounds, including vitamin E and carotenoids. Not only is avocado oil nutritious, but it is also safe for high-heat cooking. You can use it in various ways to incorporate more heart-healthy fats into your diet. Continue reading to learn about five impressive health benefits of this oil. 

A Great Source Of Vitamin E

Vitamin E is a great nutrient that helps protect cells against oxidative damage, which could potentially increase the risk of chronic diseases. It is involved with cellular communication, metabolic processes, and immune function. Vitamin E works to support heart health by improving blood flow and preventing blood clotting. It may also prevent oxidative changes to LDL cholesterol. If there are oxidative changes to LDL cholesterol, you may have an increased risk of atherosclerosis, or plaque build-up in the arteries. 

Although vitamin E is essential to your overall health, a large majority of the population in the United States doesn’t consume the recommended daily intake (RDI). In fact, studies suggest that 96% of women and 90% of men in the United States have insufficient vitamin E intake. Just two tablespoons of avocado oil can provide seven milligrams (mg) of vitamin E, which satisfies 47% of the RDI. Do your best to purchase unrefined, cold-pressed avocado oil, as that contains more vitamin E than refined versions.

May Support Heart Health

As previously mentioned, vitamin E may help improve blood flow and prevent oxidative changes to LDL cholesterol. Vitamin E is rich in monounsaturated fatty acids and contains polyphenols, all of which help reduce the risk of heart disease. Using avocado oil in place of butter and other saturated fats may help reduce LDL cholesterol levels. A small study involving overweight participants monitored reactions when they replaced butter with avocado oil in a high-fat, high-carb meal. Post-meal levels of LDL cholesterol, total cholesterol, and inflammatory markers all reduced. More research and larger studies are necessary to determine avocado oil’s full effects on heart health.

Rich In Fatty Acids

Avocado oil is composed of 71% monounsaturated fatty acids, 13% polyunsaturated fatty acids, and 16% saturated fatty acids. According to researchers, diets rich in monounsaturated fatty acids can help protect against heart disease. One study found that people who consumed monounsaturated fatty acids from plant sources had a significantly lower risk of dying from cancer and heart disease. The study showed how replacing saturated fatty acids with monounsaturated fatty acids from plant sources reduced risk of mortality. One of the primary fatty acids in avocado oil, oleic acid, may support healthy body weight by regulating appetite. 

Contains Antioxidant Compounds

Some of avocado oil’s plant compounds include proanthocyanidins, polyphenols, and carotenoids. These compounds work to regulate inflammation and protect against oxidative damage. Studies confirm that diets rich in carotenoids and polyphenols can help protect against heart disease and neurodegenerative diseases. As stated earlier regarding vitamin E, the refining process of avocado oil can significantly reduce the antioxidant content. Be sure to purchase unrefined, cold-pressed avocado oil for this reason. 

May Benefit Eye Health

Avocado oil and avocado  are good sources of lutein, a carotenoid and antioxidant that is naturally found in the eyes. According to research, a diet rich in lutein and zeaxanthin, another carotenoid, is essential for optimal eye health. In fact, these two carotenoids may help reduce the risk of cataracts and macular degeneration, both of which are common age-related eye conditions. The body does not produce lutein on its own, so you have to obtain it through your diet. Enjoying avocado and avocado oil may help increase your lutein intake to support your eyes.

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If you have ever been angry, you understand that it does not make you think straight. Although anger alerts you to danger and can inspire action, spending too long feeling this emotion can have long-lasting effects on your health. That is especially true if you constantly feel antagonism toward someone, a situation, or something. 

Anger experiences that are too frequent, too intense, or last for too long can have problematic effects on your health. Clinical psychologists state that anger belongs to the fight or flight response, during which the adrenal glands flood the body with stress hormones, including adrenaline and cortisol. If the body is in a constant state of anger, these hormones run rampant in your body, increasing heart rate and blood pressure. That is because the body is always ready to fight or defend from danger. 

Although the body’s stress response aims to protect you, you don’t need it activated at all hours of the day. You definitely do not need it to deal with whatever is causing your anger, be it an uncooperative child or tense interaction with a coworker. Continue reading to learn just how much anger can affect your physical and mental health. 

Anger Can Interfere With Digestion

There is a lot of research that indicates a strong communicative connection between the gut and brain. In fact, one influences the other! The autonomic nervous system, which regulates involuntary bodily responses, works to regulate digestion. If the body enters fight-or-flight mode, which occurs during stress, it can disturb the digestive process. Researchers note that stress can lead to numerous, unpleasant gastrointestinal symptoms, including abdominal pain, upset stomach, and diarrhea. The longer the stress lasts, the likelier you are to develop acid reflux, irritable bowel syndrome (IBS), or even inflammatory bowel disease (IBD).

Anger Can Affect Sleep

If you struggle to control your anger, it’s possible to experience worse sleep than people who keep their anger in check. One study observed the correlation between higher levels of anger and sleep disturbances. Researchers looked at difficulty initiating and maintaining sleep in middle-aged Korean men and women. The study found that moderate-to-high levels of anger increased the risk of sleep disturbances by 40-70%, depending on the participants. Other research suggests that feelings of anger can increase psychological arousal, which makes it harder to fall asleep.

Too Much Anger Can Harm Mental Health

Just as anger affects digestion and sleep, so too can it take a toll on your mental health. Several studies indicate that anger is higher in people with emotional disorders, such as depression and anxiety. Anger can also worsen symptoms and reduce a person’s response to treatment for mental health disorders. Prolonged anger can affect your ability to think and concentrate, and it can also increase hostility and volatility. All of that can take a toll on relationships and your ability to form bonds. Reacting angrily to things can cause the most harm to relationships. 

Anger Can Increase The Risk Of Heart Attack

There is evidence that links anger to a higher risk of heart attack. In a systematic review of studies consisting of more than 4,000 people, researchers found more than a twofold increase in heart attacks within two hours of an anger outburst. They also noted an association between the level of heart attack and the intensity of anger. More research is necessary to determine how bad anger is for overall heart health. 

Anger Puts Stress On The Heart

Anger triggers the release of stress hormones, which can be quite taxing to your health over time. Research indicates that anger causes changes in the heart that worsen its ability to pump blood. That increases the risk of high blood pressure and subsequent complications, which include heart attack, stroke, heart disease, and metabolic syndrome. Additional research found that people with higher levels of anger have a higher risk of coronary heart disease. Another study found that higher train anger was associated with a higher risk of death from coronary heart disease and complications.

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If you want to improve your diet, you should first take a look at the most unhealthy foods to eat. Once you identify these foods, you can learn how to replace them with healthier options. Viewing foods through a “good” or “bad” lens, though, can make decisions harder. If only it were that easy! People probably wouldn’t eat certain foods if they could just identify their level of health in an instant. 

The majority of the most addictive and unhealthy foods are tempting because they contain fat and carbs. They usually contain added sugars, salt, and other things that keep you coming back bite after bite. When it comes to the worst foods, though, it is better not to forbid things. Instead, dietitians encourage people to eat more of certain things and decrease or replace the consumption of unhealthy foods. Fruits, veggies, nuts, seeds, legumes, whole grains, and lean proteins provide you with nutrients that make you not want to eat the other unhealthy stuff. 

When you understand how different foods impact your health, you can make healthier, informed food choices. Continue reading to learn more about the worst foods to eat, along with suggestions for healthier alternatives. 

Sodas

These sparkling, sugary beverages are hard to resist, and they can be a hard habit to break. Sodas and other sugary beverages increase the risk of tooth decay, type 2 diabetes, weight gain, and obesity. Rather than encouraging the switch from regular soda to diet soda, it is best to reduce your overall intake. You can also swap soda for water, seltzer water, or tea. Ideally, increase your water intake as much as possible, but don’t use those flavor packets!

French Fries

More often than not, French fries are usually fried in unhealthy oils, especially at fast-food restaurants. They are liberally seasoned with salt and are rich in saturated fats and calories. If you regularly consume fried foods, you can increase the risk of heart disease, obesity, and other chronic health conditions. You can still enjoy potatoes or sweet potatoes in fry form, but consider baking them or cooking them in an air fryer. Use olive oil or avocado oil on the potatoes to get them crispy. 

Donuts

When someone in the office brings a box of donuts, it is very difficult to resist the temptation. Everyone loves a good donut! The problem is that donuts do not offer a lot from a health standpoint. Donuts are deep fried in refined and processed oils and usually contain high levels of sugar, bleached white flour, and trans fats. The high sugar content can lead to a blood sugar spike that ends in an even bigger crash. If you are craving baked goods, a homemade muffin or scone is a better option. By baking your own treat, you can use better ingredients, such as whole grain flour, avocado oil, and reduce the sugar content, or replace it with applesauce, maple syrup, or dates. 

Processed Meats

Bacon, hot dogs, and cold cuts like bologna, ham, and turkey are rich in sodium, calories, and other processed ingredients. Consuming a lot of these foods can increase the risk of high blood pressure and high cholesterol, two risk factors for heart disease. Research indicates that processed meat has a more significant impact on the risk of heart disease than unprocessed red meat or chicken. Processed meats also contain cancer-causing chemicals, due to levels of carcinogens. Try to opt for lean protein sources, such as grilled chicken, wild caught fish, tempeh, or tofu, instead of processed meats. Those alternatives provide better protein without the harmful additives. 

White Bread

Some people may express concern about how much bread they eat, and occasionally make attempts to cut it out of their diets. White bread is good to avoid if you can because it is usually made with refined flour, which has been stripped of its fiber and nutrients during processing. That’s why eating white bread can lead to rapid spikes in blood sugar, and it may even lead to weight gain, insulin resistance, and other metabolic issues. Whole grain and multigrain breads are good alternatives because they usually contain more fiber, vitamins, minerals, and help stabilize blood sugar. 

Fast Food Burgers

If you regularly eat hamburgers from fast food establishments, you will have a difficult time overcoming health hurdles. These burgers are rich in saturated fat, salt, and added sugars. Over time, all of those ingredients can increase the risk of diabetes, cardiovascular disease, and obesity. If you want to enjoy a burger, swap out regularly ground beef for ground turkey or use wild caught fish. Avoid fast food altogether and don’t think that vegan meats or certain veggie patties are healthier. They are also rich in processed ingredients and sodium. 

Chips

How addictive and amazing are potato chips? Well, potato chips are empty calories because they lack sufficient nutritional value. Chips are rich in fat and low in protein and fiber. Instead of snacking on potato chips, opt for snacks with higher nutritional values, such as roasted chickpeas, nuts and seeds, or seaweed crisps. There are more snack options than bags of potato chips. 

Alcohol

Alcohol is a tricky one because a lot of people can overdo it. Avoiding alcohol is also a constant struggle for people with addiction issues. Alcohol, much like potato chips, is empty calories and excessive alcohol intake can increase the risk of high blood pressure, heart disease, cognitive decline, and stroke. Mocktails, sparkling water, or freshly made juices are healthier options for your body, not just your liver and pancreas.

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