Unlike whole foods that provide essential nutrients, ultra-processed foods are devoid of nutritional value. They typically contain lots of sugar, salt, and additives that can be very harmful to the body. Statistically, people who eat lots of ultra-processed foods, such as deli meats, sugary cereals, and packaged foods, might not live as long as people who avoid these foods. 

That point was recently highlighted in a new 30-year study that connected ultra-processed meat, poultry, and seafood in ready-to-eat meals to a 13% greater risk of early death. Researchers looked at data collected for more than three decades on nearly 75,000 women and 40,000 men. The data started when participants were at least 40 years old and had no history of heart disease, diabetes, or cancer. Every two years during the course of the study, participants shared information about their health and completed detailed questionnaires about eating habits. 

At the end of the study, a total of 48,193 people passed away. Study authors observed that the participants who consumed the most amount of ultra-processed foods were 4% more likely to die during the study than people who held better diets and consumed fewer amounts of ultra-processed foods. These foods, which include soda, potato chips, sausages, and candy, contain added sugars, excess sodium, and unhealthy fats. These ingredients negatively affect the function of major organs and systems in the body, which may explain why their consumption is associated with shorter lifespan. 

What Are Ultra-Processed Foods?

These foods are the most processed and usually come in packaged form. They are almost entirely made of substances extracted from fats, sugars, proteins, and oils, or synthesized in factories and labs with few ingredients that come from natural sources. Corn, for example, is available to purchase in the produce section of a grocery store. You can also purchase it in canned or frozen form, or even as kernels to make popcorn. Corn chips in the snack aisle, however, are ultra-processed, usually containing trans and saturated fats, hydrogenated oils, and excess sodium.

Some Ultra-Processed Foods Have Higher Risks Than Others

One of the things that researchers discovered during the study was that not all ultra-processed foods harm the body equally regarding longevity. Study authors noted that ultra-processed meat, poultry, and seafood in ready-to-eat products increased early risk of death by 13%. Ultra-processed foods and sodas with added sugars or artificial sweeteners increased early risk of death by 9%. Ice cream and other dairy-based desserts were associated with a 7% higher risk of early death. 

Avoid Processed Meats And Seafood…If You Want To Live Longer

It is difficult to translate the early risk of death into a specific number of months or years. The researchers didn’t indicate this because there is not simple math conversion for mortality risk to lost years of life. If your goal is to live longer, study authors advise you to steer clear of ultra-processed foods, or avoid them as much as possible. Consider the quality of the ultra-processed foods you consume and examine the ingredient lists and nutritional profiles. Reading these labels may inform you about the risks of eating these types of foods. 

It is better to build your meals around whole foods, including fruits, vegetables, nuts, seeds, legumes, and lean protein choices. Eating these healthier foods and avoiding ultra-processed may help the body function more optimally, and potentially reduce your risk of early death. Just remember that the quality of your diet can either support or harm your health.

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We live in a world where you can learn and share information in a matter of seconds. Because of that, anyone and everyone can share tips on anything health-related, including weight loss strategies. Some of this advice is whacky and incorrect, while other advice is researched and actually helps. People with professional health experience have the necessary information to help you lose weight, and this article aims to cover those tips. 

One of the main tips that dietitians suggest is to improve your diet. What does this mean, though? Ideally, you want to improve the quality of the food you eat. Focus on eating whole foods, such as vegetables, fruits, whole grains, legumes, nuts, and seeds, as opposed to pre-packaged, processed foods. Researchers looked at the diets of more than 15,000 people and found that those who ate the least processed foods had a lower risk of obesity. Another study found that those who adopted a low-fat, plant-based diet for 16 weeks lost significantly more weight than a controlled group. 

Your mindset also plays a role in your weight loss. A 2022 study found that people who embraced their setbacks were able to lose weight and keep it off. Those setbacks were merely “temporary pauses” in their plan, not failures. Continue reading to learn about more weight loss tips that actually work. 

Get Enough Sleep

When you don’t get enough quality sleep, the body produces more ghrelin, the hunger hormone. Ghrelin decreases leptin, your satisfaction hormone, which can contribute to weight gain. Do you ever notice that you crave more sweet and salty foods when you are sleep deprived? This is because cravings for higher energy (a.k.a higher calorie) foods intensify. Additionally, your ability to make rational, healthy food choices while lacking sleep decreases, so you end up eating foods that your body has to work harder to digest. A well-rested body is a body that is more capable of losing weight.

Reorganize Your Plate

Dietitians suggest that you make half your plate consist of vegetables, a quarter of your plate whole grains, and the last quarter lean protein. You’ll notice a difference in how your body responds if you switch the portions of grains and vegetables. Corn, peas, and potatoes, however, are starchy vegetables, so they fall into the grain category.

Eat Slowly

When you choose foods that you like, it’s important to enjoy them slowly. Notice every morsel that you chew, and chew it deliberately. When you chew slowly, not only do you savor your food more, but you also make it easier on your digestive system. Plus, thoroughly chewing your food gives your body better cues of satiety. You’ll most likely avoid overeating when you chew your food thoroughly slowly.

Batch Cook And Prep

Ideally, you should meal prep once a week. Your day off serves as a great day to batch cook because you get to remain in the house. Stews are great, but you can also do pans of roasted vegetables and potatoes, or large stir-fries. You can also prepare smoothie bags, overnight oats, or chia pudding to have ready-to-go breakfasts. Having your breakfast ready to go is great for people who find it difficult to get out of bed in the morning. 

This step may not seem like a weight loss tip, but when your meals are ready and properly portioned, you don’t go out and eat whatever fast food, or unhealthy option is available when mealtime approaches. 

Enjoy The Food You Eat

If you don’t enjoy the food you eat, you are less likely to continue eating it. Plus, if someone tells you to eat steel cut oats and you don’t enjoy them, you’ll be less likely to enjoy them or adopt those healthy habits. Just because you are restricting certain foods, that doesn’t mean your food has to be bland. Add herbs and spices to elevate the flavor of your dishes. Your relationship with food doesn’t have to be just dull; rather, it can be very positive and pleasurable. 

Stay Hydrated

The body has one goal and one goal only: to stay alive. In order to stay alive, you need to give the body enough water. According to research, people who drank two glasses of water before a meal lost more weight than people who didn’t drink before meals. Plus, those participants in that study continued to keep the weight off! Thirst can mask itself as hunger, causing you to eat more even if you are full. Because water makes you feel full, though, you’ll be less inclined to eat as much during a meal when you drink beforehand.

Don’t Forget The Weights

Make sure that you lift weights at least two to three times per week if weight loss is your goal. Experts say that you should complete three or four sets of 10-15 repetitions with moderate to heavy weights. You should not strain to lift the weight, but it should be a little challenging. Weight training helps you build more muscle, and the body utilizes the food you eat as fuel when your muscle to fat ratio is higher. If you have more fat on the body, the body tends to store that fat.

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Everyone is always in need of a quick, healthy snack that tastes great. The snack doesn’t need to be sweet, but a lot of people do enjoy a sweet treat when hunger strikes. Why not satisfy your sweet tooth in the healthiest way possible? Eating whole foods that are nutritionally dense can help fill you up and prevent you from snacking between meals. In fact, one, two max, of these energy bites will be satiate you.

These energy bites are made from nuts, nut butter, raw cacao powder, and dried raspberries. All you have to do is blend all the ingredients together in a food processor, stopping to scrape down the sides as needed. You want to make sure that all of the ingredients are full incorporated before you form the mixture into bite-sized balls. Make sure that you wet your hands when it comes time to form the mixture into balls. That will help prevent the mixture from sticking to your hands. And make sure to line a baking sheet with parchment paper so as to avoid sticking while they harden in the fridge or freezer.

As a final note, make sure that the dried raspberries are free of added sugars and preservatives like sulfur dioxide. Don’t buy freeze-dried raspberries, either. Purchase dried raspberries either online or from a health food store. You can also chop up some of the dried raspberries and roll the balls in them if you want. That creates a little more texture and sweetness, but it is an optional step.

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If you want to be a healthy person, you have to make certain choices that cater to that goal. You can’t eat fast food whenever you want and think that it’s acceptable because you went to the gym a couple times that week. Being healthy involves a series of choices and you have the power to steer yourself in the right direction. All it takes is a little discipline.

While certain factors are out of your control, many are within your grasp. In fact, many factors that you can control are vital in keeping your physical and mental health tip top. If you want to feel healthier, live longer, and be more productive in life, take a look at the following tips that contribute to a thriving, healthier life. 

Eat More Whole Foods

Focus on whole foods and try to eliminate processed or altered foods from your diet. We say this time and time again because the Standard American Diet is replete with unhealthy, processed foods. These foods contain a lot of harmful ingredients that help them taste good, but they don’t contain nutrients. Whole foods, including legumes, fruits, vegetables, whole grains, nuts, and seeds, provide the body with vitamins, minerals, essential nutrients, and antioxidants. Scientific research states that poor nutrition increases the risk of heart disease and stroke, obesity, type 2 diabetes, and certain types of cancer. Plus, focusing on whole foods can help reduce your intake of salt, unhealthy fats, and other ingredients that have no nutritional value.

Stay Hydrated

It’s easy to drink water. Some argue that it’s too easy to drink water. Many people avoid it because they prefer soda, tea, coffee, energy drinks, alcoholic drinks, and juices. The body needs water to function properly. Water helps maintain body temperature, digestion, organ function, and it delivers nutrients to all your cells. Additionally, studies show that staying hydrated can benefit your brain, enhancing your ability to focus and reducing headaches and mood swings.

Manage Stress In A Healthy Way

Everybody experiences stress because it’s a normal part of everyday life. Short-lived stress can be useful, but chronic stress can be detrimental to your physical, mental, and emotional health. According to research, high stress levels increase the risk of depression, heart disease, high blood pressure, and weakened immune function. There are various relaxation techniques that can help you deal with stress in a healthy way. Breathing exercises, progressive muscle relaxation, drawing, painting, playing music, exercising, and meditating can all help relieve stress.

Practice Safe Sex

If you are sexually active, it’s important to be proactive about screenings for sexually transmitted infections (STIs). Certain STIs don’t reveal noticeable symptoms until weeks, months, or years after transmission. By that point, you could’ve passed it to someone else, and it may be more difficult to treat the disease if you don’t catch it early enough. For this reason, it’s integral to get tested regularly. Communication is key between partners, so talk openly about both of your sexual pasts and discuss barrier method preferences. 

Get Moving

Exercise benefits your physical, mental, and emotional health in several ways. You don’t need to be a gym rat or run ultra marathons to reap the rewards either. The average adult should get 150 minutes of moderate-intensity exercise or 75 minutes of vigorous aerobic exercise per week. 20-25 minutes per day is very feasible! A brisk walk or jog around the neighborhood, cycling, or a day doing yard work can count as movement. Regular physical activity can help reduce the risk of heart disease, boost cognitive function, aid with weight management/weight loss, and improve your mood. Exercise can also help strengthen bones and muscles, keeping the body in good working order as you age. 

Try To Quit Smoking If You Smoke

Studies say that smoking is the leading cause of preventable death in the United States. The Centers for Disease Control and Prevention (CDC) states that tobacco use accounts for one in every five deaths in the U.S. each year. Researchers estimate that smokers, on average, die roughly 10 years earlier than nonsmokers. Smoking increases the risk of stroke, heart disease, lung cancer and other cancers, and respiratory diseases. Although quitting can be difficult, there are steps you can take that aid that process. Trying to quit? Click here for more information.

Make Sleep A Priority

As you get older, you realize how much a good night of sleep can impact your health. Sleep is a time for the body to repair cells and restore energy. During sleep, the brain performs essential functions, including storing information, removing waste, and encouraging healthy nerve cell connections. The CDC recommends that adults get at least seven to eight hours of sleep per night, with children requiring a little more. Failure to get enough sleep on a regular basis can increase the risk of metabolic syndrome, weakened immune function, heart disease, type 2 diabetes, anxiety, depression, and high blood pressure. While there are many tips and tricks to help you sleep better, you should try the following first:

• Limit your caffeine, alcohol, and nicotine intake
• Create a dark, comfortable sleep environment, using an eye mask or blackout curtains if necessary
• Create a consistent bedtime routine. Try stretching, meditation, and breathing techniques to calm the mind and body before bed.

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We live in a society that runs on sugar, caffeine, and carbohydrates. They help deliver quick bursts of energy, but ultimately lead you to crash within a couple hours. That means that you reach for the next sugary or caffeinated beverage or food item to get your next fix. What if you could avoid an afternoon caramel macchiato by eating one of many energizing foods? Well, as it turns out, you can. 

Use food to your advantage instead of subjecting yourself to the blood sugar roller coaster that results from unhealthy food and beverage intake. It is very easy to balance blood sugar, while simultaneously sustaining long-term energy. The best way to do that is by adding more superfoods to your diet. Because there are many foods that fall into the “sustained energy” category, we decided to narrow the list down to the following foods. Reach for these foods when you need to beat the afternoon slump! The following foods exhibit diverse nutritional profiles that help support a strong immune system and balanced blood sugar levels. 

Brussels Sprouts

Brussels sprouts in place of coffee? How on earth will this cruciferous vegetable energize you? Methylation is a biochemical process that happens about one billion times per second. This process controls everything from inflammatory and energy levels to neurotransmitter production. Studies confirmed that poor methylation is associated with fatigue. Methylation requires fuel in the form of key B-vitamins, which are abundant in cruciferous vegetables like Brussels sprouts. Add these veggies to your daily diet for more energized methylation pathways. 

Green Tea

Green tea is a caffeinated beverage, so it will naturally give you energy, right? Although green tea contains caffeine, there is more to this tea than meets the eyes. Green tea contains epigallocatechin gallate (EGCG), a powerful antioxidant that helps reduce inflammation. Antioxidants can also play a role in stress management and chronic fatigue. Unlike coffee, green tea contains L-theanine, which slows the absorption of caffeine in the brain, providing you with a steadier flow of energy without the uncomfortable jitters. 

Avocados

Most people think that they have to use carbs and sugar for fuel. As studies have observed, the keto diet forces the body to use fat as the primary fuel source for energy. When you eat sugar, you can easily experience a crash after a short-lived boost in energy. Alternatively, health fats are like adding a log to a fire in that it burns slowly, but for a long time. Avocados are excellent sources of healthy fats, fiber, and protein, all of which help you sustain energy levels throughout the day. 

Sweet Potatoes

As we previously mentioned, healthy fats are a great source of long-term energy. If you are the type of person that engages in more physical activity, you will likely need to consume more carbohydrates. But, Dherbs, didn’t you say that carbs caused blood sugar imbalance? Yes, but we were not referring to the complex, energizing carbs that exist in whole foods like sweet potatoes. The fiber in sweet potatoes slows the body’s absorption of their carbs, alleviating a blood sugar spike. Instead, you’re left with a slow release of sustainable energy.

Seeds

Pumpkin, chia, flax, hemp, sunflower, and other seeds are quick and easy snacks that provide protein, fiber, and healthy fats. The fatty acid and fiber content in most of these seeds will fill you up while simultaneously giving you a boost of energy without a blood sugar crash. You can easily incorporate seeds into smoothies and salads, or you can enjoy them out of hand as a snack. 

Lentils

These tasty legumes are naturally rich in complex carbs and fiber, with one cup of cooked lentils offering 15 grams of fiber and 36 grams of carbs. Nutritionists say that lentils are little energy powerhouses! The reason for this is because they replenish the body’s zinc, folate, manganese, and iron stores. These nutrients are necessary to break down other nutrients that aid with cellular energy production.

Oats

According to several studies, oats encourage serotonin production, helping manage stress, enhance learning, and improve memory function. The complex carbs in oats mean that they are a slow-burning source of energy. Now, make sure that you purchase rolled oats, steel cut oats, or old fashioned oats. If you eat sugary packets of oatmeal that are processed, sweetened, and flavored, you aren’t doing anything for your health. Load up your oats with berries, bananas, and a drizzle of maple syrup!

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If you have ever ventured out on a weight loss journey, you are likely familiar with the calories in, calories out (CICO) equation. The concept is fairly straightforward: eat fewer calories in order to lose more weight. You don’t want a caloric surplus because it is very difficult to burn all of the excess calories, unless you work out for two hours a day, five days a week. Unfortunately, weight loss experts argue that the CICO approach is too simplistic and doesn’t account for other factors that influence a person’s weight. 

What Is The CICO Diet?

As previously stated, CICO is an acronym for calories in, calories out. It’s not a specific diet; rather, it is an eating concept that creates a calorie deficit by consuming fewer calories than you burn on a daily basis. In theory, this approach leads to weight loss based on the fact that eating more calories than you burn contributes to weight gain. That means, then, that weight loss and weight gain are determined solely by your caloric intake, regardless of macronutrient intake or diet quality. 

The truth is, what you eat does factor into the equation of weight loss. Most weight loss diets suggest that you follow a certain macronutrient ratio and cut out processed foods and added sugars. As a result, this helps you create a caloric deficit. The CICO diet concept only cares that you consume fewer calories than you burn per day. 

How Does CICO Work?

On the CICO diet, you track how many calories you consume per day using certain diet calculators, most of which you can find for free online. Let’s say that you need 2,600 calories for the day for basic physiological functions and physical activity. On the CICO diet, you would aim to eat 2,200 calories to encourage weight loss. Everything, in regards to food, is on the table, so long as you don’t exceed your calories in (CI) number.

Now that you have a general idea on how it works, you need to know whether or not it works. Well, this depends on what you mean by “work.” Most diets tend to work because of caloric deficits, so if you are looking at short-term weight loss, then the CICO diet can work. Calories, as most of you know, are arbitrary and calories in doesn’t accurately account for how your body metabolizes individual foods. With more and more research about how the body absorbs calories, your focus should be directed on caloric sources, instead of just calories. 

Research shows that the body handles chips, cookies, and other ultra-processed foods differently than it does kale, bananas, or quinoa. On a cellular level, packaged foods are dramatically different from whole foods, such as fruits, vegetables, legumes, and whole grains. The National Institute of Health (NIH) noted that ghrelin, a hormone that drives hunger, is higher in people who eat more ultra-processed foods compared to after eating a well-balanced diet. This is because processed foods are high in sugar, fat, and salt, which may spike insulin levels and cause the body to store more fat. That’s not ideal if you are trying to lose weight. 

So Can You Lose Weight?

Again, there is no arguing that creating a calorie deficit can promote weight loss. In fact, many studies confirm that eating a diet composed of refined foods can help a person lose weight, so long as there is a calorie deficit. If that’s the case, then you can just eat whatever you want and everything will be hunky dory, right? Well, even though this CICO theory is correct, it isn’t the only factor that matters for successful weight loss. If you are laser-focused on calories, you may not concern yourself with fiber, protein, and disease-fighting micronutrients. 

It is great to know how many calories you eat on a daily basis, especially if weight loss is your goal. If your diet mainly consists of lean proteins, colorful fruits and vegetables, quality fats, and fiber-rich carbs, then the CICO plan can help you lose weight and improve your health. If your diet is rich in junk food, even if you eat less of it and you lose weight, you are not eating in a way that sets you up for long term health.

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Halloween has either been canceled, restricted, or modified in recent years as a result of COVID-19. Parties, events, and the classic trick-or-treating are now back in full swing, and people can’t wait to get their spooky on. Whether you visit pumpkin patches or walk home with a giant bucket of candy after trick-or-treating with the kids, you can easily veer off the healthy path. 

Chances are, you aren’t getting apple slices with almond butter in place of chocolate bars and sour candies. And most people just buy candy to have in the house or the office now, so these treats are more accessible than ever. The Halloween aisle at grocery stores is almost too tempting, and it can be hard to resist if you or your child has a sweet tooth. Now, candy shouldn’t be off limits; rather, it should be a treat that you enjoy in a mindful way. Sit down, put the sweet on the plate, and take your time to eat and enjoy it. When you stuff your face with candy, you overload the body with sugar and you don’t really enjoy the eating process. The following tips, however, can help you make this trick-or-treating season a little healthier. 

Not All Sugars Are Created Equal

Added sugars are much different from natural sugars that exist in whole foods. Food manufacturers will add sugars to foods, even the ones that are not particularly sweet. Added sugars help to satisfy your taste buds and keep you coming back for more. Honey, brown or white sugar, and high fructose corn syrup are examples of unnatural sugars in processed foods. Natural sugars occur in whole foods like fruit, and they are beneficial for your health. If you don’t have pre-existing health conditions like diabetes, you don’t have to worry about natural sugars in whole foods. As for added sugars, you should limit your intake to less than 10% of your daily calories. That is the American Heart Association’s recommendation for maintaining a healthy body.

Take A Break From The Sauce

Although trick-or-treating may not be a thing for adults, the Halloween fun doesn’t stop when you reach adolescence. Many adults live for Halloween and the many festivities that are spooky-themed. For many adults, though, Halloween events and parties typically involve a lot of alcoholic beverages. Oftentimes, there is a cauldron of alcoholic punch or Halloween-inspired cocktails that entice you based on looks alone. Excessive drinking can lead to an imbalance of electrolytes, which can cause dehydration and fatigue. Alcohol is also a source of empty calories, so all that drinking contributes to weight gain. Plus, most Halloween-themed cocktails are high in sugar, which can wreck your gut and make hangovers worse. Take a break from the sauce or limit your consumption, making water or sparkling waters your replacement beverages. 

Get Creative With Scary-Themed Healthy Foods

You can gain a lot of inspiration for art projects and recipes on Pinterest, especially for Halloween decor and recipes. There are many snacks and treats that are both spooky and healthy because they are made from whole foods with natural sugars. You can always transform healthy fruits and vegetables in a way that satisfies your sweet tooth. Take some time to whip up your own festive foods for Halloween parties by clicking here. 

Beware Of Overeating Sugar

It’s one of the easiest things to do, especially for children after coming home with a large amount of candy on Halloween. In the interest of health, limit yourself and your children from gorging on candy after trick-or-treating. Beware of getting tricked into a sugar rush! When you eat too many high-sugar foods, you increase the risk of obesity and weight gain, both of which are precursors to insulin resistance and type 2 diabetes. Even if a sugar rush isn’t part of your daily life, one day of unusually high sugar intake can cause a short-term spike in blood sugar and insulin levels. This can lead to increased cravings, mood swings, dips in energy, and acute inflammation. If you or your children struggle with pacing your sugar intake, opt for treats that take longer to eat, for example, lollipops. 

Protect Your Teeth By Avoiding Certain Candies

Sugary snacks are loaded with preservatives, added sugars, and artificial colors and flavors that can ruin your blood sugar levels and your teeth. Eating a lot of candy in one sitting can make your next trip to the dentist more like a horror flick than a regular checkup. Sour candy is one of the major culprits when it comes to tooth decay. The highly acidic nature of these candies makes it easy for them to erode tooth enamel. Try to limit your consumption of gummy candies and sour candies because these can cause serious tooth problems. Plus, they can be very difficult to get out of your teeth, even if you floss and brush thoroughly.

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It’s no secret that eating a well-balanced diet benefits the body in many ways. When you provide the body with the right fuel, i.e. nutrient-dense foods, it can run more efficiently. You wouldn’t put low-level gasoline in a high-performance race car, would you? The human body is the ultimate race car that deserves the best possible fuel to run smoothly without becoming sluggish. 

The foods you put in your body directly influence how it performs. What you eat can impact your overall energy levels, which explains why you can experience fatigue or sluggishness after specific meals. The body uses all of its energy to digest those heavy foods, and minimal fuel is left to power the body. As a result, people reach for sugary or caffeinated beverages to give them jolts of energy. They lack nutrition and can have long-lasting effects that impair sleep and blood glucose levels. 

There are better options to help the body avoid sluggishness or fatigue. Stay alert and awake when you eat the foods that are detailed below. 

Bananas

Bananas receive praise for their potassium content, but they are also great sources of fiber and complex carbohydrates. The duo of fiber and carbohydrates helps to provide the body with long-lasting energy. A small study found that cyclists who ate bananas before biking performed equally to cyclists who drank sports drinks during a 47-mile ride. 

Oats

Whether you consume a large bowl of oatmeal or incorporate oats into a smoothie, oats offer a healthy dose of fiber and small amount of protein. It’s easy to experience blood sugar highs and lows after eating processed breakfast cereals. This is not the case with oats, so long as you go for real oats and not the processed, sugary oatmeal packets. 

Nuts & Seeds

The great thing about nuts and seeds is that they offer protein, fiber, and essential fatty acids. Chia seeds, almonds, walnuts, pecans, cashews, sunflower seeds, pumpkin seeds, hazelnuts, and macadamia nuts are great options. The combination of protein and fat helps the body feel full, which can enhance energy levels. When you choose nuts or seeds, though, opt for raw unsalted versions because they are the most nutritious. Chili lime cashews, honey roasted almonds, or candied pecans contain processed ingredients and excess sugars, which can induce fatigue. 

Kale

It seems like kale is good for everything, and rightly so! Kale offers an array of vitamins, minerals, and antioxidants, which assist with various bodily functions. Kale also happens to be an excellent source of iron. Red blood cells contain iron, which the body needs to transport oxygen throughout the body. The iron energizes cells and lacking in this mineral can cause a person to experience fatigue. 

Watermelon

When the body experiences dehydration, the most common symptom is fatigue or dizziness. Research on watermelons confirms that they are 92% water and provide a variety of nutrients, including vitamins A & C. Eating water rich foods like watermelon, cucumber, and tomatoes can help hydrate the body to avoid fatigue from dehydration. 

As a part two to the above point about hydration, drinking enough water can help facilitate the energetic processes in the body. Water doesn’t directly give you energy, but it does encourage the processes that make you feel energized. Sip on water throughout the day instead of sodas, sugary drinks, and coffee to help you feel better overall. 

Unprocessed Foods

Unprocessed foods are all of the foods that are detailed in this article. Focusing on whole foods versus processed foods will help you sustain energy levels and avoid fatigue. Processed foods, which come in packages, boxes, or cans, contain additives, sodium, trans fats, artificial ingredients, and preservatives that slow you down. 

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The leading cause of death in the United States is heart disease. Although numbers have declined in recent years, heart disease continues to be a problem for millions of people. High blood pressure, high cholesterol, stroke, and heart attacks are preventable if people take the right dietary precautions.

Nutritionists outline numerous foods that have a positive impact on overall heart health. Roughly six million American adults currently live with heart failure, and about 50% of those people may pass away within five years after diagnosis. Most cases result from consuming excess saturated fats, cholesterol, or sodium-rich foods. By avoiding these foods and directing your focus to the foods in this article, it’s possible to improve heart function and reduce the risk of heart disease. 

7 Foods For Optimal Heart Health

Citrus Fruits

Do you enjoy oranges, mandarins, lemons, limes, grapefruit, tangelos, or tangerines? If you like eating at least one of those fruits, start enjoying it more often. According to several studies, the flavonoids in oranges and grapefruits may help to lower the risk of ischemic stroke (caused by blood clot) by 19%. Another study linked higher consumption of vitamin C to a lower risk of heart disease. Stick with citrus, but avoid processed citrus juices that contain preservatives. 

Nuts

You’re nuts if you have a form of heart disease and you aren’t eating nuts, unless of course you have nut allergies. Nutritionists say that unsalted, raw nuts like pistachios, pecans, walnuts, almonds, and hazelnuts have beneficial heart-healthy fats. Additionally, they contain minerals, fiber, antioxidants, protein, and omega-3 fatty acids that help to reduce inflammation and enhance circulation.

Asparagus

Homocysteine is a common amino acid that exists in the blood. The majority of people have excess homocysteine levels because of excess meat consumption. Asparagus is naturally rich in folate, which works to prevent excess homocysteine accumulation in the body. Since high homocysteine levels increase the risk of heart-related diseases, eat more asparagus and other folate-rich foods for optimal heart health.

Beets

An apple a day may keep the doctor away, but a beet helps the heart beat. These nutrient-dense root veggies contain a lot of nitrites, which occur naturally in air, soil, water, and certain foods. Nitrites may help the body reduce blood pressure, ultimately reducing the risk of stroke and heart attack. 

Avocados

Avocados contain fat, but they contain the right fats that benefit your heart. The two fats in avocados are mono and polyunsaturated fats and they are the fats you need in your diet, unlike trans and saturated fats that can worsen heart health. It’s possible for mono and polyunsaturated fats to reduce the risk of heart disease by aiding cholesterol reduction. These fats help the body absorb nutrients without raising LDL (bad) cholesterol levels in the body. That’s great news, considering LDL causes plaque build-up and blockages in the arteries. 

Extra Virgin Olive Oil

Just like avocados, extra virgin olive oil contains a lot of beneficial monounsaturated fats, which work to reduce blood sugar and cholesterol levels. Extra virgin olive oil is one of the primary components in the Mediterranean Diet, which is one of the healthiest diets in existence. In fact, people that inhabit several blue zones subscribe to this diet. One landmark study found that the Mediterranean diet worked to reduce the risk of heart attacks by 30%. These people also consumed nuts, seeds, whole grains, fruits, and vegetables along with olive oil. 

Pomegranates

These refreshing fruits are packed with antioxidants and polyphenols that benefit the heart. Some of the primary flavonoids are anthocyanins, which offer powerful antioxidant effects. They give pomegranates and other red/blue foods their rich pigments. For many years, herbal medicine incorporated anthocyanin-rich foods in various treatments to optimize blood vessel health. One study monitored heart disease patients who drank fresh pomegranate juice daily for three months. The results indicated that pomegranate juice improved blood flow to the heart. The anthocyanins also helped to reduce oxidative stress.

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The world of plant-based meats continues to evolve, becoming more popular by the day. The problem with plant-based meats is the amount of processing and preservatives they require. Swapping out antibiotic-rich meat for processed, packaged, plant-based meat is not a healthy switch. It’s actually better to choose whole food options that deliver essential nutrients to the body. 

Some people want to eat less meat while others abstain from meat for cruelty-free reasons. More recently, people have informed themselves on the benefits of plant-based eating and the harmful effects of meat-centric diets. According to research studies, people who follow plant-based diets have better heart health, cognitive function, and less inflammation. Compare that with people who consume meat and dairy and experience excess mucus production, hormonal imbalances, and a higher risk of cancer.

What About Vegan Meat Substitutes?

There are many issues with store-bought vegan meat substitutes. Unfortunately, people are under the impression that plant-based meats are healthier than regular meat. In reality, plant-based meat substitutes contain starches, refined flours, added sugars, natural flavors, preservatives, protein isolates, veggie powders, and unhealthy oils. They are not vegetables, and they are not healthy for you. 

Whole food meat alternatives, however, are a completely different story. You can transform myriad vegetables, legumes, nuts, seeds, and even certain fruits into meaty options. Because you are eating real, whole foods, you absorb the beneficial nutrients that they contain. Consume plants instead of the mutated versions of them that are far from their original state! Continue reading to learn about excellent whole food meat alternatives. 

Mushrooms

These meaty fungi are some of the best meat alternatives you can get. You can grill them, roast them, or sauté them, and they retain their texture. Some people grill portobello mushroom caps and use them in place of burger patties. Others roast king oyster mushrooms because they have a thick, edible stalk. In fact, you can marinate these mushrooms and cook them in stews for a great meat substitute. 

Lentils

Whether you want to use them as a ground beef replacement in a pasta sauce or chili, lentils are the answer. They are rich in protein and offer an earthy texture that holds up during the cooking process. The most popular use of lentils is to put them in soup, but you can also season and cook them like taco meat. They cook easily and any variety will get the job done.

Jackfruit

This may be one of the strangest looking fruits you ever see in your life. If you purchase fresh jackfruit (commonly available at ethnic grocery stores), you’ll see that it is an enormous, green gourd-like fruit. The inside is what you’re after, though. The texture of jackfruit, after you cook it, is very similar to that of shredded meat. You can slow cook fresh jackfruit to make vegan pulled pork or vegan carnitas. It is rich in essential fiber and protein, in addition to antioxidants and beneficial vitamins and minerals. 

Cauliflower

The cauliflower wing craze is out of control, but many people love this option because cauliflower is an excellent whole food meat alternative. If you don’t want to bread the cauliflower and make it unhealthy, slice the entire head into thick “steaks.” You can marinate and grill or roast them just like a thick piece of meat. The best part is that they retain some texture, so you can eat them with a knife and fork. Don’t forget that you can make cauliflower rice if you want to reduce your carb intake. 

Walnuts

If you are familiar with our cleanse approved recipe section (click here to view), you know we love walnut meat. You don’t even need to cook walnuts to transform them into meat. You can pulse them in the food processor with an assortment of spices and add them to lettuce leaves. Top them with freshly made salsa and avocado and you’ve got yourself an amazing, plant-based, raw vegan taco. You can also combine walnut meat with cauliflower rice for a healthy burrito bowl. 

Chickpeas

Because of their neutral flavor, chickpeas take on whatever flavor you like. They have a nutty texture that makes them excellent meat substitutes for soups, stews, curries, tacos, or pasta dishes. You can also blend them up and compress them into burger patties. 

It is possible to follow a meat-free diet and still provide your body with the essential nutrients it needs. These are only some of the many whole food meat alternatives that exist. We encourage everyone to always choose whole food options over processed foods, which include plant-based meats. 

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