Healthy Eating Archive

The portfolio diet, which emphasizes foods rich in fiber and healthy fats, helps lower LDL cholesterol. A 2023 study suggests that the more closely people follow the diet, the lower their risk of cardiovascular disease. The diet discourages foods from animal sources and features foods from five main categories, including (1) plant protein such as legumes; (2) nuts and seeds; (3) foods rich in viscous fibers such as oatmeal, eggplant, and berries; (4) plant sterols such as phytosterol-enriched margarine; and (5) monounsaturated fats such as olive and canola oils.

A significant reduction in salt intake may directly lower blood pressure in even more people than previously believed.

A 2023 study suggests that eating more red meat—about a one additional serving each day—is linked to a higher risk of developing diabetes than those who eat less.

In a 2023 Harvard Medical School study of more than 216,000 people (followed for up to 36 years), those who reported eating the most red meat had a 62% higher risk of developing diabetes, compared with those who reported eating the least red meat each week.

It takes more than a weekly session with a personal trainer to maximize exercise benefits. Personal trainers recommend that people exercise in between training sessions; do strength training at the beginning of a workout; alternate the muscle groups that get a workout; challenge each muscle group with a variety of exercises; stretch regularly; eat a healthy diet to fuel the body; and exercise purposefully, with a strategic approach that moves them closer to their exercise goals.

Excessive beer drinking may play a role in men's experiencing expanding girth known as a "beer belly." However, most experts believe the two primary reasons are eating too many simple carbohydrates and getting less daily exercise.

The start of a new year is always a great opportunity for people to re-engage with their health. One of the first steps is to conduct a personal health review. It's a way to measure where a person's health stands now, outline the goals, and create a strategy to reach them. A personal health review follows a three-step process: gathering all current health information, listing short- and long-term goals, and sharing everything with a doctor during a scheduled wellness visit.

A large waistline — 35 inches or more in women or 40 inches or more in men — can signal the presence of visceral fat. Located deep within the abdominal cavity, visceral fat pads the space around the organs and is closely linked to cardiovascular problems. Getting regular exercise (both aerobic and strength-based) and following a healthy, reduced-carbohydrate diet can help reduce visceral fat. Time-restricted eating may also help.

Walk with a Doc is a nonprofit program founded by a cardiologist that sponsors free, doctor-led walks in mostly outdoor venues (usually public parks) in 560 sites across America. The walks last 30 to 90 minutes, are usually held once per month, and include a five-minute talk about various health topics by the physician. In addition to the exercise and education, participants benefit from the camaraderie and time spent in nature.