Healthy Eating Archive

New guidelines for managing atrial fibrillation focus on lifestyle habits to prevent and control the disorder. One recommendation is for people to limit alcohol to one drink per day, or ideally less. Another is for people who are overweight or obese to lose weight, either by striving for a body mass index no greater than 27 or by shedding at least 10% of their body weight. The guidelines also suggest that people get three to four hours of exercise per week. And people with afib who snore should consider getting tested for sleep apnea.

Every bodily function relies on protein. People's protein needs are based on age, body size, activity levels, and overall health. Harvard experts advise people to consume between 1.2 and 2.0 grams of protein each day for every kilogram (2.2 pounds) of body weight. Women need more protein at certain times, including pregnancy and breastfeeding. People who are competitive athletes or trying to build muscle should also eat higher amounts of protein. Older adults should consume higher amounts to combat age-related muscle loss.

A 2023 study suggests that avoiding low-quality carbohydrates such as refined grains, sugar-sweetened drinks, and starchy vegetables may help middle-aged adults avoid weight gain.

In a 2024 study, people who reported eating plant-based diets were 39% less likely to have had COVID-19, compared with people who said they were meat eaters.

Whole or minimally processed foods tend to be best for heart health. But many processed foods—and even some that are ultra-processed—are also good options, provided people choose wisely. In three large studies, ultra-processed whole-grain bread, breakfast cereals, and yogurt were linked to a lower risk of type 2 diabetes and cardiovascular disease. Artificially and sugar-sweetened beverages, processed meats, and ready-to-eat dishes were linked to higher risks of those conditions.

Men's diets should include plenty of whole foods like fruits, vegetables, legumes, and whole grains, while avoiding high amounts of processed foods. However, men should be mindful about reading food labels when shopping to ensure they get more of the healthiest nutrients and much less of certain substances. In particular, men should focus on adding more fiber and decreasing their intake of sodium and added sugar.

A 2023 study found that people who said they ate the most tomatoes (more than 110 grams per day, for three years) experienced a 36% reduction in hypertension, compared with people who said they ate the least tomatoes per day (less than 44 grams).

It's a good idea to eat a certain diet before and after a colonoscopy. Eating a low-fiber diet a few days before the procedure helps move foods through the colon quickly, which can make colon prep easier. On the day before the procedure, it's important to consume only clear liquids (such as broth or bouillon, black coffee, plain tea, clear juices, clear soft drinks or sports drinks, Jell-O, and popsicles). After the procedure, it's safe to resume a normal diet. But eating too much fiber too quickly might cause gas, bloating, and discomfort. It might be wisest to restart a normal fiber-rich diet gradually.

Calcium deposits in the coronary arteries surrounding the heart may be a sign of fatty plaque buildup in arteries. Dietary calcium is not a cause of these calcium deposits. While people can't reverse the effect of calcium deposits, they can slow the process by managing blood pressure and "bad" LDL cholesterol.