Healthy Eating Archive

Trading about a tablespoon of butter per day for about two teaspoons of olive, soybean, or canola oil may help lower the risk of heart disease and premature death, according to a 2025 study.

In a 2025 study of more than 221,000 people followed for more than 30 years, scientists calculated that swapping about a tablespoon of butter per day for about two teaspoons of olive, soybean, or canola oil was tied to a 17% reduction in premature death.

Heart-friendly breakfast ideas include a mix of foods that provide protein, fiber, and unsaturated fat, which can help stave off hunger until lunchtime. Examples include eggs cooked with vegetables, Greek yogurt with berries and nuts, or oatmeal cooked with milk and topped with fruit. Other quick options are a slice of whole-grain toast spread with mashed avocado and cherry tomatoes, almond butter and sliced apple, or ricotta cheese and sliced kiwi.

A small randomized controlled trial published in February 2025 suggests that eliminating oligosaccharides from the diet might be enough to ease symptoms of irritable bowel syndrome, as opposed to eliminating all the categories of food known as FODMAPs.

A 2025 study suggested that people who eat higher amounts of processed red meat may be more likely to develop dementia than people who eat very little of it.

In a 2025 Harvard study of more than 133,000 people followed for four decades, those who ate the most red meat each day (a quarter-serving or more) had a 13% higher risk of developing dementia later in life, compared with people who ate the least.

A 2024 study of more than 32,000 depression-free women who were followed for 14 years found that those who ate the most weekly servings of citrus (six or more) had a 22% lower risk for developing depression, compared with those who ate the least citrus.

A daily serving of cheese is linked to a lower risk of heart disease, stroke, and death from cardiovascular disease. But it's best to pair cheese with foods like whole-grain crackers or salad instead of combining it with refined carbohydrates and meat, such as cheese on burgers or pizza. Health-promoting fermentation products may counteract the saturated fat and sodium found in cheese.

Substituting potassium-containing salt substitutes for regular salt can help lower blood pressure as well as the risk of stroke. But people should also check the sodium content in foods and eat more potassium-rich produce.