The graviola fruit, or soursop, is a tasty fruit that’s popular for its refreshing flavor and impressive health benefits. It offers a lot of fiber and vitamin C with few calories and has gained popularity as a remedy for various viruses. Some believe that it aids with pain relief and may even prevent certain types of cancer. Does the research back the hype? Continue reading to find out. 

What Is Soursop?

It is a fruit with a prickly green exterior and bright white flesh that has a creamy texture. Many compare the vibrant flavor to pineapple or strawberry. Typically eaten raw, soursop contains large black seeds that you must avoid. The fruits can be quite large, so it’s best to divide a single fruit into several portions. A typical 100-gram (g) serving of raw soursop exhibits the following nutritional profile: 

• Calories: 66
• Carbohydrates: 16.8 g
• Protein: 1 g
• Fiber: 3.3 g
• Vitamin C: 34% of the recommended daily intake (RDI)
• Magnesium: 5% of the RDI
• Thiamine: 5% of the RDI
• Potassium: 8% of the RDI

In addition to the above nutritional profile, soursop also contains small amounts of niacin, folate, iron, and riboflavin. Many parts of the fruit, including the leaves, stems, and fruit, have been used for their medicinal properties. Some animal and test-tube studies found that it may reduce inflammation and slow the growth of certain cancers. 

Anti-Inflammatory Activity

A 2010 rodent study found that soursop was able to block pain receptors and reduced inflammation in rats. A 2014 rodent study noted that soup soursop’s anti-inflammatory properties may be useful in relieving pain. Although research is currently limited to animal studies, these findings may open the door for future treatment in humans. In fact, one study found that soursop helped lower inflammatory markers associated with arthritis. 

Helps Fight Bacteria

In one test-tube study, soursop extract worked to fight off the bacteria responsible for staph and cholera infections. Another test-test-tube study used soursop extracts of varying concentrations on different types of bacteria responsible for oral diseases. According to the results, soursop effectively killed off multiple types of bacteria, including the strains that cause gingivitis and tooth decay. 

May Regulate Blood Sugar

One study, which included diabetic rats, received soursop extract injections for two weeks. The rats that received the injections had blood sugar levels five times lower than the untreated groups. In another study involving diabetic rats that received soursop extract injections, the results indicated a near 75% reduction in blood sugar. Although more research is necessary in humans, these findings in animal studies suggest that soursop may benefit people with diabetes. However, those people must also pair soursop consumption with a healthy diet and active lifestyle. 

May Help Kill Cancer Cells

Although this is an exciting claim, it’s worth noting that most research is currently limited to test-tube studies. For example, one test-tube study used soursop extract to treat breast cancer cells. The extract was able to reduce tumor size, enhance immune activity, and kill off cancer cells. Another test-tube study examined soursop extract’s effects on leukemia cells. The results indicated that soursop extract stopped the growth and formation of leukemia cells. 

Antioxidants Galore!

Most of soursop’s health benefits stem from the fruit’s inherent antioxidant compounds. Antioxidants work to neutralize free radicals, which if left unchecked can contribute to oxidative stress. According to several studies, antioxidants may play a role in reducing the risk of heart disease, cancer, diabetes, and other health conditions. One test-tube study measured soursop’s antioxidants and showed how they prevented damage to human cells. Soursop also contains plant compounds, including luteolin, tangeretin, and quercetin, all of which are beneficial to humans. 

May Lower Blood Pressure

Historically, different cultures used soursop as a folk remedy to lower blood pressure levels. If your blood pressure is unmanaged, your risk of heart disease and stroke is heightened. A 2012 animal study used soursop on rats with high blood pressure and found that it helped lower blood pressure. Researchers noted that soursop exhibited hypotensive abilities due to its effect on calcium ions.

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Heart disease is the leading cause of death for people in the United States. On average, one person dies every 34 seconds from cardiovascular disease. The Centers for Disease Control and Prevention (CDC) noted that 919,032 people died from cardiovascular disease in 2023, which equates to one in every three deaths. Heart disease is also costly, with the estimated cost of health care services and medications from it amounting to more than $168 billion between 2021 and 2022. 

Although you may not be able to change certain risk factors for heart disease, such as family history or age, you can take steps to manage others. You can adjust your eating habits, level of exercise, and other lifestyle factors to help protect your heart. In this article, we will detail several things you can do to help prevent a heart attack or stroke. 

Know Your Family History And Person Risks

There are some types of heart disease caused by an issue with one or more genes. For example, the following types of heart disease can be passed down through families:

• Certain cardiomyopathies, such as arrhythmogenic right ventricular dysplasia
• Familial hypercholesterolemia
• Certain arrhythmias, such as long QT syndrome

Knowing your family health history and sharing it with your doctor will only benefit you. Ask relatives if they have heart disease and at what age they were diagnosed. Additionally, make sure to tell your doctor about any family members who passed away suddenly from heart disease. You can then consider things like your age, weight, race, weight, cholesterol levels, blood pressure, etc. 

Add More Movement To Your Day

According to a 2018 large-scale study in the United Kingdom, people who were more physically active were less likely to experience heart attack or stroke. That was consistent even if they had a genetic risk for heart disease. Physical activity helps protect the heart by lowering blood pressure, aiding weight loss, helping cells use insulin more efficiently, and reducing LDL (“bad”) cholesterol. 

The general recommendation is to get 150 minutes of moderate-intensity or 75 minutes of high-intensity aerobic activity each week. Incorporate movement into your everyday life, perhaps doing some strength training as well. One study found that doing less than an hour of strength training per week was associated with a 40% to 70% lower risk of heart attack or stroke. 

Limit Alcohol Intake

There are many risks associated with drinking alcohol, especially if you drink it excessively. The American Heart Association (AHA) states that drinking too much alcohol contributes to cardiomyopathy, high blood pressure, high triglyceride levels, and arrhythmia. Ask your healthcare professional whether it is safe to drink, especially if heart disease runs in your family. People at average risk may drink responsibly and in moderation, but make sure to not combine alcohol with sugar-sweetened beverages, such as juices or sodas.

Monitor Your Numbers

High blood pressure, high cholesterol, and type 2 diabetes increase the risk of developing heart disease. Manage these conditions by keeping track of your weight and: 

• Triglycerides
• Blood sugar
• Total cholesterol, including HDL and LDL levels
• Blood pressure

You may not be able to check your cholesterol, triglyceride, and blood sugar levels at home, but you can keep tabs on your blood pressure and weight. Your doctor can check your other levels with a simple blood test on a routine visit. 

Embrace Healthy Eating Habits

Ideally, eat heart-healthy foods to reduce your risk of developing heart disease. By focusing on heart-healthy foods, you can encourage better heart function and lower your cholesterol and blood pressure. A lot of foods in the Standard American Diet are rich in saturated fat, trans fat, cholesterol, sugar, and salt, all of which contribute to heart disease. A lot of people like to follow diets that have proven abilities to promote heart health. The Mediterranean Diet, DASH diet, TLC diet, and vegetarian or vegan eating plans all encourage healthy heart function. You can focus on consuming:

• Nuts and seeds
• Fruits and vegetables
• Whole grains, including barley, oats, brown rice, and quinoa
• Healthy fats, such as olive or avocado oil

Reach And Maintain A Healthy Weight

Researchers note that excess weight harms your health in several ways. For one, it can accelerate the buildup of plaque that can clog your arteries. Being overweight or obese also contributes to heart disease risk, such as: 

• High triglycerides
• High blood pressure
• Type 2 diabetes
• Obstructive sleep apnea
• High cholesterol

Heart-healthy eating coupled with regular exercise can help you keep your weight under control. Get inspired, work with your doctor, and put things in motion to develop a routine for better heart health. Start with small changes and build on them over time!

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A vibrant beet berry smoothie with orange and homemade almond milk is a nourishing fusion of earthy vitality and naturally sweet, sun-ripened fruits. Beets have a raw, somewhat grounding essence, which pairs beautifully with the bright, tangy notes of the raspberries and orange. As always, banana brings a smooth, mellow sweetness that ties everything together, and makes for a creamy consistency. With unsweetened, homemade almond milk as the base, the texture of this smoothie is light yet satisfying, clean on the palate and slightly earthy up front, but it finishes with a refreshing citrus-berry twist.

This smoothie isn’t just something you you call “healthy,” rather; it has real benefits for your entire body. Beets are naturally rich in nitrates, which the body converts into nitric oxide, a compound that helps relax and widen blood vessels. This ultimately improves circulation and helps lower blood pressure within hours, according to some studies. That same mechanism can also improve the delivery of oxygen throughout the body, helping your muscles use less oxygen during activity. Researchers encourage people to consume beets to help enhance endurance and stamina. Raspberries bring lot fiber to the party (around 8 grams per cup), in addition to antioxidants like anthocyanins and vitamin C. These compounds work to reduce oxidative stress and support metabolic and brain health.

Those are the standout ingredients, but we cannot forget about the supporting cast working behind the scenes to encourage total wellness. Like raspberries, orange provides vitamin C, which plays a direct role in immune function and collagen production for skin health. Bananas offer potassium, an essential electrolyte that works to regulate fluid balance, nerve signals, and muscle contractions. This smoothie isn’t just a refreshing breakfast option; rather it is a true health bomb!

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A stroke is a medical emergency and a life-altering event. Chances are that you probably know someone who has been affected by one, the most common of which is an ischemic stroke. This type of stroke occurs when the blood supply to part of the brain is either reduced or blocked. That prevents the delivery of oxygen and nutrients to brain tissue. As a result, brain cells begin to die in minutes. Another type of stroke is a hemorrhagic stroke, which happens when a blood vessel in the brain leaks or bursts, causing bleeding in the brain. Blood increases pressure on brain cells, causing damage. 

That was a lot of information to begin an article, but there is some light at the end of that seemingly dark tunnel. Nearly 80% of strokes are preventable, and cardiologists suggest several things you can do to reduce the risk of stroke. Stroke risk is something that builds over time through various factors like lifestyle habits, blood pressure, and underlying health conditions. Consider the following four things to help reduce your risk of stroke. 

Control Your Cholesterol

If you have higher levels of “bad” low-density lipoprotein (LDL) cholesterol, you have a higher risk of fatty deposits building up in your arteries. Plaque narrows the arteries that lead to the brain, which can lead to a blood clot that causes an ischemic stroke. By lowering LDL cholesterol levels, you can help slow or reverse plaque buildup in the arteries. Ideally, keep your LDL below 100 mg/dL. For those at higher risk or who have previously had a stroke, new guidelines suggest keeping LDL levels below 70 mg/dL. 

Simple lifestyle changes can help you keep cholesterol levels down. Eating a heart-healthy diet, limiting your sodium intake, and focusing on healthy fats are great first steps. Avoid ultra-processed foods at all costs! Additionally, watch out for condiments and dressings, which can contain trans and saturated fats, excess sodium, and preservatives. Cut back on full-fat dairy and meat, as those are two sources of saturated fats, which contribute to high levels of LDL cholesterol.

Eat A Heart-Healthy Diet

According to dietitians, the Mediterranean diet has proven to significantly reduce the risk of stroke. This diet emphasizes the consumption of fruits, vegetables, whole grains, healthy fats (olive oil, nuts, and seeds), and lean proteins, especially fish and poultry. It also calls for you to limit your intake of sugar, processed foods, and red meat. One study followed women who adhered to the Mediterranean diet for over two decades. The results indicated that those who followed it more closely had a 25% lower risk of stroke. 

The Dietary Approaches to Stop Hypertension (DASH) diet is also a heart-healthy eating pattern. It emphasizes potassium-rich foods and a lower intake of high-sodium foods. According to one study, those who followed the DASH diet significantly reduced systolic blood pressure by up to 4.6 mmHg, and diastolic blood pressure by up to 1.1. mmHg. Another study found that individuals with high risk of heart disease who followed either the Mediterranean diet or DASH diet had a lower risk of total stroke or ischemic stroke. 

Manage Your Blood Pressure

Hypertension, or high blood pressure, is the single most important and controllable risk factor for stroke. High blood pressure weakens and damages arteries throughout the body, which increases the likelihood of them rupturing or becoming clogged. You could aim for a target blood pressure of less than 130/80 mmHg to reduce your risk of stroke and other cardiovascular events, such as heart attack. 

Even though high blood pressure is something you can easily control, only 1 in 4 adults with hypertension has it under control. You can easily manage blood pressure through lifestyle changes. Regular exercises, following a low-sodium diet, proper sleep, and stress management techniques can help lower blood pressure. Know your numbers and check your blood pressure at home. Click here to learn how to properly check your blood pressure. 

Exercise Regularly

Movement is one of the easiest, most accessible, and free things you can do to lower your risk of stroke. Physical activity encourages blood vessel health by lowering blood pressure and raising high-density lipoprotein (HDL) or “good” cholesterol. It also helps you maintain a healthy weight and control blood sugar, all of which are essential to lowering your risk of stroke. According to research, people who are active have a 34% lower risk of hemorrhagic stroke and 21% lower risk of ischemic stroke. Ideally, aim to get 30 minutes of moderate-intense aerobic activity per day, which equates to 150 minutes of total exercise per week.

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Do you find that your desire to binge your favorite TV show is greater than your sex drive? If you fall into that category, your libido may require a little boost. There is no need to worry because roughly 15% of men and 32% of women lack the desire to have sex regularly. You are not alone, and the beautiful thing is that you can recharge your desires just by seeing what’s in your kitchen. 

You don’t need to head out to purchase sexier lingerie to spice up your sex life. Head on over to the grocery store because eating the right foods can boost your confidence, stamina, and energy levels. Studies have shown that various foods can positively impact libido. Even if you don’t notice an immediate boost in desire, certain foods have a positive effect over time. Additionally, when you eat more of the foods in this article, they positively impact your health in other ways. Because this article is focused on libido, though, let’s explain how adding these foods to your diet can supercharge your sex drive.

Avocado

When has adding avocado to your meal been a bad idea? Never, is the answer, in case you were searching for it. Avocados are naturally rich in vitamin B6, which may decrease premenstrual syndrome symptoms, including irritability, fatigue, and bloating. That may make it easier for women to get in the mood. For men, avocados may increase libido in a more indirect way. If you want more blood to pump to the penis, you need a healthy heart. Avocados are naturally rich in monounsaturated fats, which work to reduce bad cholesterol and inflammation, two things that lower the risk of stroke and heart attack. Reducing cholesterol and plaque build-up in the arteries makes it easier for the heart to pump blood where it needs to go when the mood strikes. 

Green Tea

Is a hot cup of this delicious elixir the key to heating up your sex life, guys? According to research, green tea is rich in catechins, which are compounds that work to reduce belly fat and promote blood flow. Health experts explain that catechins work to improve blood flow in two ways. Catechins fight free radicals that damage and inflame blood vessels, which in turn allows blood vessels to transport blood more efficiently. Secondly, catechins cause blood vessels to release nitric oxide, ultimately increasing the size of blood vessels to improve blood flow. Healthier blood flow makes it easier for the penis to become erect. 

Apples

An apple a day does not keep your libido at bay, or so a few studies indicate. Apples contain quercetin, which is a flavonoid that may play a role in managing symptoms of prostatitis, promoting circulation, and remedying symptoms of erectile dysfunction (ED). A 2016 study found that men who had a higher fruit intake reported a 14% reduction in ED symptoms. A separate 2016 review reported that consuming 500 milligrams (mg) of quercetin helped lower blood pressure. In men, high blood pressure may lead to sexual dysfunction, as blood vessel damage impairs blood flow to the genitalia. For women, high blood pressure may decrease libido and cause them to lose interest in sex. Experts believe the reason for this is because high blood pressure causes fatigue, and reduced circulation to the vagina makes it more difficult to experience satisfaction.

Pumpkin Seeds

Zinc is integral to a healthy male reproductive system. Not only does it assist with wound healing, maintaining eye function, and improving immunity, but it also helps to boost testosterone and sperm production. Several studies indicated that low zinc levels led to low testosterone. Zinc affects the cells in the testicles that produce testosterone and one study found that men who consumed 30 mg of zinc per day were able to increase free testosterone in the body. All this is to say that pumpkin seeds are some of the best plant-based sources of zinc. Next time you need a little testosterone boost, snack on some organic pumpkin seeds!

Oysters

You have probably heard that oysters exhibit aphrodisiac properties. The reason for this is because they are naturally rich in zinc, being the richest food sources of the mineral. One serving of oysters provides you with 673% of the recommended daily intake of zinc. Studies show that zinc may be an integral nutrient for male fertility because it regulates testosterone levels. Additionally, zinc aids blood flow to sexual organs, which may improve your libido.

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There is something to be said about a simple salad recipe. You don’t need a lot of ingredients and complex flavors to make something shine. That’s why this salad only has one main ingredient: cucumber, which is refreshing, crunchy, and the perfect vessel for almost any dressing. Coat it in a vibrant vinaigrette or creamy tahini dressing inspired by Mediterranean flavors. For this recipe, we took inspiration from a classic Chinese appetizer or side and tweaked it to fit the raw vegan criteria.

In Traditional Chinese Medicine (TCM) cucumber is a cleansing ingredient, helping detoxify the body and reduce high blood pressure. Because of its inherent “cooling” element, TCM thought it to ease the body’s internal heat. Cucumbers also have a rich water content (about 95%), so you can enhance your hydration efforts by eating them. They contain essential vitamins like K and C, and their antioxidant content, especially the flavonoids, fights against oxidative stress. Additionally, the fiber and potassium help support heart health and healthy blood pressure.

The key to this salad’s success lies in the smashing of the cucumbers. Ideally, use a heavy cleaver or rolling pin to smash the cucumber. This technique creates lots of jagged edges and crevices for the dressing to penetrate. Once you wash and dry the cucumbers, place them on a cutting board and lay your large knife flat against one at a time. Smash it lightly with your other hand and the cucumber should open and smash into sections. Repeat across the cucumber and then cut it into bite-size pieces.

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Whether you need a healthy and refreshing breakfast or an afternoon snack to beat the heat, this blueberry flaxseed cacao smoothie fits the bill. It has a subtle hint of chocolate from the raw cacao powder that pairs beautifully with the sweetly tart blueberries and nutty ground flaxseed. You can stream in coconut oil at the very end of the blending process for an extra dose of heart-healthy fats.

A randomized controlled trial found that eating blueberries improved endothelial function (how blood vessels relax). Another study found that blueberries helped improve blood vessel function and reduces systolic blood pressure after consuming them for 12 weeks. A more recent clinical review links the anthocyanins (antioxidant compounds that give blueberries their color) to better vascular function and modest blood pressure improvements. Additionally. a systematic review of randomized trials found that blueberry intervention improved memory and cognitive performance.

Similar to blueberries, ground flaxseed works to enhance heart health. In fact, a meta-analysis of 28 randomized controlled trials found that flaxseed significantly reduced total and LDL (bad) cholesterol levels. A larger meta-analysis confirmed that flaxseed helped lower triglycerides, total cholesterol, and LDL cholesterol. More recent studies suggest that flaxseed may help lower systolic and diastolic blood pressure. Flaxseed may also help lower some markers of inflammation.

Needless to say, this smoothie is one heck of a nutritional powerhouse!

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Any “beauty drink” worth its salt contains collagen, or at least ingredients that support collagen production. No single beverage is going to magically minimize the appearance of crow’s feet, fine lines, and wrinkles, but there are ingredients that can help. As you enter your 30s, 40s, and beyond, collagen levels start to decline, which makes skin damage more noticeable. Eating foods that aid collagen production can help improve skin elasticity, which ultimately helps reduce early signs of aging.

In order to make a beauty smoothie, you need ingredients that promote healthier skin. The good news is that this smoothie contains beets, oranges, strawberries, and mint, all of which contain beneficial antioxidant compounds, nitrates, and carotenoids. These ingredients are also considered beneficial for fighting signs of aging, such as fine lines and wrinkles. Beets are also great for improving circulation and vascular health. The natural nitrates convert to nitric oxide in the body, relaxing and widening blood vessels, a process known as vasodilation. That ultimately improves blood flow, reduces blood pressure, and enhances oxygen delivery to muscles.

Strawberries are rich in antioxidants, such as vitamin A and vitamin C, which work to improve skin properties. These antioxidants facilitate sebum production, enhance hydration, improve elasticity, and reduce skin discoloration. Lastly, mint is well-known for its antibacterial and anti-inflammatory properties. That makes it potentially beneficial for acne and acne scarring. It is possible for skin to unclog pores, which are contributing factors to acne.

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The use of lavender to promote relaxation, reduce stress, and promote healthy sleep is far from a new discovery. Since ancient times, people used lavender in baths and herbal medicines to help calm the mind and body. Can lavender really make a difference for your sleep, though? And what does a homemade lavender spray actually do for your nightly rest?

The Science Behind Lavender’s Benefits

Research indicates that lavender may help with sleep because it has a calming effect on the mind and body. These calming effects are not simply folklore; rather, lavender’s active compounds, including linalool and linalyl acetate, help the body feel more at ease. Through various studies, researchers have observed: 

• Lavender may help you unwind before bed, fall asleep more quickly, and sleep more soundly. A 2019 study revealed that lavender may improve melatonin levels in the body, which may improve overall sleep quality. 
• A 2019 meta-analysis found that lavender may reduce stress and help calm the nervous system. 
• The scent of lavender can help lower blood pressure and heart rate. One trial from 2020 found that inhaling the aroma of lavender essential oil for 30 minutes helped reduce feelings of stress, anxiety, and depression. 

What Is A Pillow Spray?

There are various recipes, but a pillow spray is basically a simple mixture that you spray on or under your pillow, or on your bed sheets, before you go to sleep. Ideally, it contains essential oils that help promote relaxation and better sleep. Lavender has a subtle, soothing scent that does not overwhelm you as you prepare for bedtime. You can spray generously, but keep in mind that too much may be intense. 

Lavender And Sleep

Lavender can help a lot of people, but it may not work for everyone. If you have difficulty falling asleep or struggle to sleep through the night and lavender does not seem to make a difference, make sure that you have good sleeping habits. The homemade lavender pillow spray in this article will work better if you use it in conjunction with the following habits: 

• Avoid alcohol, caffeine, and heavy meals too close to bedtime. 
• Take a break from screens at least an hour before bedtime. 
• Go to bed and wake up at about the same time every day, even on the weekends. 
• Keep your bedroom cool, dark, and quiet, although you can use a sound machine if that helps you relax.
• Maintain a relaxing bedtime routine that signals the body to go to sleep. 

Ultimately, lavender is a simple, safe, and natural way to aid stress reduction and promote better sleep. You can experiment with the lavender pillow spray, in addition to enjoying a lavender bath or lavender tea before bed whenever you feel stressed. Should the problem prove to be more serious, you may have to establish other stress management techniques, or figure out the root of your sleep troubles. We only hope this pillow spray helps you sleep soundly through the night. 

Homemade Lavender Pillow Spray

Ingredients:

• 2 ounces witch hazel
• 10-20 drops lavender essential oil

Instructions:

• Pour the witch hazel and lavender essential oil into an amber glass spray bottle. Close the bottle and shake well to combine. Use the spray when ready, but exercise caution when using essential oils around children or pets.
• Store the lavender spray in a cool, dry place to preserve freshness.

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If you are looking to incorporate lighter, fresher ingredients into your daily diet, this is a great recipe to have in your back pocket. The sweet, tangy, and refreshing flavors exemplify springtime. It is a zesty combination of ingredients, one of which does not receive the credit it should. We are, of course, talking about the watermelon radish. It is the star of the show in this salad, providing a crisp and slightly sweet flavor with a beautifully striking pink color that contrasts the rest of the ingredients.

Unlike a traditional radish, which is also in this salad, the watermelon radish has a mildly sweet flavor, although it does have a slight peppery kick. Not only is watermelon radish visually stunning, but it is also a nutritional powerhouse. It contains significant amounts of vitamin A, as well as vitamin C, both of which act as antioxidants in the body. Watermelon radish is also a great source of potassium, a mineral that works to regulate blood pressure and support heart health. Surprisingly, this little pink radish is a rich source of fiber, which helps regulate bowel movements and aids digestives function. A diet rich in fiber can also help control blood sugar levels, support weight management, and lower LDL cholesterol levels.

With ingredients like watermelon radish in the mix, it would be a crime to refer to this recipe as a simple salad. That said, it is very easy to make. You don’t want to end up with large chunks of watermelon radish, as it can be quite laborious to chew. For this reason, use a mandoline slicer to create even, thin slices. You can also use the mandoline for the regular radish, but be careful not to cut your fingers.

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