Are you inching closer to the sea of menopause? Perhaps you are trying to navigate the waters and balance hormonal shifts, mood swings, and hot flashes. Whatever the case, an often overlooked aspect of menopause is heart health. 

Menopause is a natural phase of a woman’s life. It is the natural physiological transition that marks the end of a woman’s reproductive years. To think that menopause is a disease or disorder is incorrect; rather, it is a normal part of aging. The time leading up to this phase of life is known as perimenopause, and the phase after is post-menopause. 

Menopause can also mark a turning point for cardiovascular health. Researchers note that a woman’s risk of developing heart disease starts to increase during menopause. In fact, a new large scale study focused on four lifestyle factors that may improve or detract from long-term heart health. 

Menopause Is A Window Of Opportunity For Heart Health

In order to better understand how lifestyle habits affect heart health during menopause, researchers observed 3,000 women going through the transition with an average age of 46. They belonged to a long-term health study that included participants from all backgrounds across the United States. During the study, the researchers tracked eight key areas known to impact heart health, and they were as follows:

• Sleep
• Diet
• Nicotine exposure
• Blood sugar
• Cholesterol
• Blood pressure
• Weight
• Physical activity

Over the course of the study, researchers monitored how changes in these eight habits affected outcomes, such as overall longevity, stroke, and heart attack. What makes the research so empowering is that it didn’t solely focus on who had perfect health from the beginning of the study. The study revealed that even small improvements over time could make meaningful changes to heart health. The four habits that matter most, which researchers determined using the Life’s Essential 8 (LE8) tool, are detailed below:

• Sleep quality: Researchers considered this the most surprising finding during the study. Sleep health emerged as a standout predictor, sometimes more than blood pressure. Women who slept better during the study experienced lower risks of heart disease and lived longer.
• Nicotine exposure: It shouldn’t come as a surprise to you that smoking or ongoing nicotine exposure significantly increased the risk of cardiovascular disease. Quitting smoking, or never starting, can make a big difference in heart health. 
• Blood pressure control: High blood pressure is the silent killer for a reason: it is a consistent predictor of heart disease. During the study, researchers observed that controlling blood pressure during midlife had a protective effect against heart disease later in life. 
• Blood sugar regulation: According to health experts, high levels of glucose can damage blood vessels over time. Even modest improvements in blood sugar management can have positive long-term outcomes. 

Small Changes Have A Big Impact

Only one in five women who took part in the study met ideal positive measures for cardiovascular health. The silver lining is that even women who started off with lower scores saw significant benefits when they improved them via the measures listed above. That means that you do not need to be perfect to effect change. You can put in the work and make small changes over time to have a positive outcome. What does that look like, though? 

• Monitor your blood pressure regularly and talk to your doctor if you have any concerns.
• Stop smoking (provided you smoke) by seeking out supportive resources that help you quit the bad habit. 
• Replace sugary snacks with protein-dense, fiber-rich options to regulate blood sugar. Don’t eat chips when you can have a handful of almonds or an apple with almond butter. 
• Create a consistent bedtime routine that supports deeper, quality sleep.

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One of the scariest things about heat stroke is that people are not aware of when they are in danger until it’s too late. By the time symptoms occur, you are too confused or delirious due to nerve damage. If you want to ensure that your health is never in harm’s way during hot weather, take preventative measures to hydrate the body and keep yourself cool. Additionally, avoid actions that increase your risk of developing heat stroke, such as engaging in hot yoga or exercising in direct sunlight. 

What Is Heat Stroke?

Heat stroke is a serious, potentially life-threatening condition that occurs when the body is no longer able to regulate its internal temperature. That causes core temperature to rise rapidly, typically to temperatures above 104 degrees Fahrenheit. That is considered a medical emergency and requires immediate attention to save your life. Without prompt treatment, heat stroke can result in organ damage, brain injury, or even death. The two primary types of heat stroke are:

• Classic (non-exertional) heat stroke: This type of heat stroke affects vulnerable populations, including young children, older adults, and people with chronic illnesses. It usually occurs after prolonged exposure to high temperatures in poorly ventilated areas during heat waves. You do not need to physically exert yourself to develop this type of heat stroke. 
• Exertional heat stroke: This type of heat stroke affects healthy, active individuals, especially military personnel, laborers, and athletes. They perform intense physical activity in hot and humid conditions, and heat stroke can progress rapidly. 

Once the body’s core temperature rises, all of the innate processes that are in place to regulate core temperature break down. That creates serious, life-threatening problems, such as loss of consciousness or organ damage. If the heat index is higher than 90 to 95 degrees Fahrenheit, the number of deaths caused by heat illness increases. Do your best to stay cool and prevent heat-related illness and heat stroke with the following tips. 

Avoid Sugary Drinks, Caffeine, And Alcohol

Hydration is the goal when the weather is hot, so there is no sense in drinking beverages that dehydrate the body. Avoid sugary drinks, alcohol, and caffeine because they dehydrate the body by increasing urination and expediting electrolyte loss. Consuming too much sugar can also lead to inflammation, which makes heat stroke even worse. Sports drinks are marketed to keep you hydrated during physical activity, but many of them contain excess sugar and added chemicals. Opt for a natural electrolyte drink instead, such as unsweetened coconut water, mineral water, and even pickle juice. 

Check Your Medications

There are many medications that can increase the risk of heat stroke. The reason for this is because they affect how the body reacts to the heat, or they interfere with your salt and water balance. Some medications that can alter the body’s ability to deal with hotter temperatures are:

• Laxatives 
• Diuretics
• Antihistamines
• Antibiotics
• Medications for seizures
• Antipsychotics 
• Antidepressants
• Drugs for heart disease, cholesterol, and blood pressure

Drink Lots Of Water

The most important thing you can do for the body when the weather is scorching is to drink a lot of water. The heat makes you sweat, which means that you lose both water and electrolytes. Drink two to four cups of water every hour when you are outside or exercising. If you wait until you are thirsty to drink water, you are already in a mild state of dehydration. Keep drinking water to lower your risk of heat stroke, and make sure that your children and those higher at risk do the same. 

Eat Hydrating Foods

In addition to drinking water, you can also eat water-rich foods. Many fruits and vegetables contain a lot of water, vitamins, minerals, antioxidants, and other valuable electrolytes that benefit the body. These fruits and vegetables can help you maintain fluid balance, keep blood pressure levels in check, and aid with nerve signaling. Some of the best hydrating foods include:

• Watermelon
• Tomatoes
• Cucumbers
• Grapes
• Kiwi
• Coconut water
• Zucchini
• Bell peppers
• Berries
• Pineapple
• Broccoli
• Avocado
• Radishes

Avoid Direct Sunlight

If you are sensitive to hot weather, avoid heat stroke by limiting your time in direct sunlight. If you have to be outside, do your best to find shade, or bring an umbrella and hat to keep yourself shaded. Midday heat is the worst, so do your best to avoid being outside during that time of day. If you want to exercise outside, schedule your workouts earlier or later in the day when the temperatures are cooler.

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Currently, there is available research that indicates the benefits of adding some spice to your life. The active ingredient in cayenne, known as capsaicin, is believed to be the source of cayenne’s benefits. We’ll get into that as we move through this article. All that said, does drinking cayenne pepper water mean that you’ll get all the goodness from capsaicin? Continue reading to find out. 

Cayenne Pepper And Capsaicin

Cayenne pepper kicks any dish up a notch. In recent years, celebrities have publicly sworn by sipping on cayenne pepper water. The claims are that it promotes weight loss and may aid with pain management. Can a few sips of pepper water really benefit the body that much, though? There is about 2,500 micrograms of capsaicin per gram of cayenne pepper powder, according to information from 2017. 

Researchers note that large amounts of cayenne could cause potential toxicity in the body. The amount of capsaicin found in cayenne is so small that drinking cayenne water won’t do much harm. Preliminary animal research found that rodents benefitted from capsaicin intakes that made up less than one percent of their diets. Researchers estimated that dosages in the range of 30 to 40 milligrams may be appropriate for the average person. The good news is that that is way more spice than most people could naturally eat, even those who can tolerate spicy food. 

Cayenne pepper is not the hottest pepper in the world, especially when you consider the Scoville heat scale. It contains about 5,000 to 25,000 heat units, while pure capsaicin tops the Scoville scale with 16 million heat units. Depending on your spice tolerance, too much cayenne may cause mouth pain or upset stomach. Fortunately, cayenne pepper water also includes lemon juice, so the lemon may help balance the spice. You can enjoy it warm or iced and experience the following possible benefits. 

Improves Digestion

In Critical Reviews in Food Science and Nutrition, food researchers concluded that cayenne pepper is a potent gastrointestinal stimulant. It may help to increase the digestive tract’s ability to receive and process micronutrients. Capsaicin also boosts gastric blood flow. Additional research from 2016 found that capsaicin was able to stimulate the digestive process. Researchers did emphasize, however, that more research was necessary to determine the right dosage of cayenne to provide these benefits, and that didn’t include cayenne water. 

Provides Antioxidants

Of all the possible benefits in this article, this one has the most evidence and research. Cayenne pepper, in addition to other vibrantly colored produce, is a natural source of antioxidant compounds. A 2016 review found that cayenne’s antioxidants can help fight off damage to cells. Regularly consuming foods and beverages high in antioxidants can help lower the risk of developing heart disease and certain types of cancers, according to the Cleveland Clinic. 

Protects The Heart

Due to its ability to help dilate blood vessels, cayenne pepper water may have some cardiovascular benefits. By dilating blood vessels, blood can flow more freely, which helps promote better circulation. Some animal studies indicate that this blood vessel dilation may discourage plaque formation in the arteries. It isn’t clear yet how these results translate to humans, nor is it clear how much cayenne pepper water one would have to drink to reap those benefits. 

Supports Weight Loss Efforts

A lot of people report that cayenne pepper water is the miracle weight loss beverage. How true is that, though? There is some evidence that links capsaicin to fat breakdown, but it isn’t the quick-fix weight loss drink it’s touted as. In various small human and animal trials, capsaicin was linked to breaking down fat cells and increasing the rate at which calories are burned at rest. There is no recommendation on how much cayenne pepper water a person would have to consume to promote weight loss yet. It also does not counteract poor dietary choices, and there are more sustainable ways to lose weight.

May Suppress Appetite

A small 2014 study found that adding capsaicin to the diet of a small group of adults increased feelings of fullness and satisfaction. This may help ward off overeating. Just keep in mind that the small study used capsaicin pills at about 1.3 grams of red chili pepper that had a Scoville heat unit of 39,050. Each participant ate a dose for each meal for 36 hours and did not drink cayenne pepper water.

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You know what’s unfortunate? It’s the fact that papaya does not get a lot of love during the summer months. Papaya is a delicious, must-try fruit that is naturally sweet and creamy. When you blend the papaya with the homemade almond milk, chia seeds, and other ingredients, the result is a smooth chia pudding that is almost less chia and more pudding. That means that if you tend to steer clear of chia pudding because of the lumpy, tapioca-like texture, this recipe is for you.

Besides being incredibly tasty and tropical, papaya is a nutrient-dense fruit. Research indicates that papaya may improve everything from blood glucose levels in people with diabetes to blood pressure levels for people prone to heart disease. Many scientists attribute papaya’s benefits to papain, a proteolytic enzyme in papaya. It works to break down proteins into smaller fragments, which is why papain is used as a meat tenderizer. Some research shows that papain may reduce inflammation related to joint conditions, in addition to neuropathic pain from fibromyalgia.

When it comes to choosing your papaya, you do not want a green one, unless you plan on making green papaya salad. There are two main varieties of papaya: Hawaiian and Mexican. The former variety is much smaller, a little more expensive, and packs a sweeter flavor than the larger Mexican papayas, which tend to have a milder flavor. Whichever papaya you choose, make sure to scoop out the seeds first before blending the flesh with the chia pudding ingredients.

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Berberine is a naturally occurring compound in many plants. For thousands of years, it has been used in Traditional Chinese Medicine (TCM), Ayurveda, and other medicinal traditions to treat digestive disorders, inflammatory conditions, and infections. Some research indicates that it may offer protection against high blood pressure, diabetes, and high cholesterol, among other conditions. 

What Is Berberine?

Extracted from several plants, berberine is a bioactive compound that belongs to the alkaloid class. It is yellow and typically used as a dye, despite its long history in traditional medicinal applications. Modern evidence suggests that it exhibits impressive health benefits that may address chronic conditions. As of now, limited human research indicates that berberine may lower cholesterol, triglycerides, and blood sugar levels. This is of great interest to the health experts because these are reversible risk factors for heart disease. Although it appears to be safe and only causes a few mild side effects, you may want to consult a healthcare professional if you are interested in taking it. 

How Does Berberine Work?

There have been hundreds of studies on berberine’s effects on the body. According to animal studies, one of berberine’s primary actions is to activate AMP-activated protein kinase (AMPK), an enzyme inside cells. Found in cells throughout the body, AMPK has an active role in regulating metabolism and energy levels. Berberine also has an effect on other molecules inside cells, potentially affecting which genes are turned on or off. That may help protect against many chronic health conditions, but more research is necessary on this matter. Continue reading to learn more about berberine’s health benefits. 

May Protect Against Bacterial Infections

A 2022 study found that berberine helped prevent the growth of Staphylococcus aureus. Researchers note that this bacterial strain can cause sepsis, pneumonia, meningitis, and a range of skin conditions. Another study found that berberine exhibited an ability to damage the DNA and protein of certain bacteria, due to its antimicrobial activity. 

It Helps Lower Blood Sugar Levels

According to many studies, berberine can significantly lower blood sugar levels in people with type 2 diabetes. In 2008, study authors monitored a group of 116 participants who took one gram of berberine per day. The results indicated that berberine lowered fasting blood sugar by 20%, and it also lowered hemoglobin A1c (HbA1c) by 12%. Additionally, berberine improved blood lipids, including cholesterol and triglycerides. Researchers note that berberine seems to work in several ways to aid these processes:

• Decreases sugar production in the liver
• Reduces insulin resistance to make insulin more effective
• Increases the amount of beneficial bacteria in the gut
• Slows the breakdown of carbohydrates in the gut
• Increases glycolysis, which helps the body break down sugars inside cells

May Aid Weight Loss

There is a lot of attention on berberine because it may be a viable weight loss supplement. An older 12-week study involved people with obesity who took 500 milligrams (mg) of berberine three times daily. At the end of the study, participants experienced five pounds of weight loss, on average, with a 3.6% reduction in body fat. A review of 12 studies noted that supplementing with berberine led to significant reductionist body weight, belly fat, and body mass index. It was also effective at decreasing C-reactive protein, a marker of inflammation. Other research found that berberine works to inhibit the growth of fat cells at a molecular level, which may promote weight loss. Although existing research is promising, more research is necessary to determine berberine’s weight loss effects.

It Helps Lower Cholesterol

If you have high levels of triglycerides and LDL cholesterol, you have a higher risk of heart disease and stroke. Some research suggests that berberine may help lower LDL cholesterol and triglyceride levels. One review of both animal and human studies found that berberine exhibits cholesterol lowering effects. Researchers believe that berberine’s effects are similar to drugs that reduce high cholesterol. The only difference is that berberine does not cause the same side effects. 

May Benefit People With Obesity

There is an obesity epidemic in the United States, and it increases a person’s risk of type 2 diabetes, heart disease, high cholesterol, and high blood pressure. One review found that people who took 750 mg of berberine twice daily for three months experienced significant weight loss. Another double-blind study monitored people with metabolic syndrome who took 200 mg of berberine three times daily. Participants experience decreases in their body mass index scores. Finally, some research suggests that berberine works similarly to metformin, a drug that doctors typically prescribe people with type 2 diabetes. Additionally, berberine works to alter gut bacteria, which may benefit people with diabetes and obesity.

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Omega-3 fatty acids, commonly referred to as omega-3s, are healthy fats that have powerful antioxidant effects in the body. According to research studies, omega-3s work to benefit everything from brain health and immunity to heart function. Even though these foods are essential for overall health, close to 90% of Americans do not meet the recommended daily intake of omega-3s. That is even true for people who eat fish on a weekly basis!

What Are Omega-3s?

First off, there are two main types of fatty acids: saturated and unsaturated. Unsaturated fat breaks down into polyunsaturated and monounsaturated fats, which are terms you commonly see on nutrition facts labels. These chain-like molecules are made up of carbon, oxygen, and hydrogen atoms. Carbon atoms form the foundation of the chain and oxygen and hydrogen atoms latch onto available slots.

A monounsaturated fat has one open slot, while a polyunsaturated fat has more than one open slot. Contrarily, saturated fat has no open slots and is typically referred to as “bad” or “unhealthy.” The reason saturated fats are labeled as such is because they increase the risk of heart disease and stroke. Unsaturated fats, such as omega-3s, are healthy because they support the heart and brain and may reduce inflammation within the body. 

Because the body cannot produce a sufficient amount of omega-3s necessary for its own survival, you have to obtain them from the foods you eat. The specific types of omega-3s include DHA and EPA, which you can find in seafood, and ALA, which exists in plants. Great foods to increase your omega-3 consumption include mackerel, salmon, and other fatty fish, or flaxseed, chia seeds, avocados, walnuts, and other plant-based foods. Failure to eat these foods may yield a few signs that indicate low omega-3 levels. Continue reading to learn more.

Low Mood

Your mood is closely tied to the health of your brain, which oversees serotonin and dopamine, two feel-good hormones. Researchers are not exactly clear how omega-3s like EPA and DHA influence how the body uses and responds to those hormones. What the research does say, however, is that low levels of omega-3s can compromise a person’s mental health. Taking an omega-3 supplement, such as the Dherbs Omega 3 Formula, may assist in elevating your mood and outlook.

Dry And Tired Eyes

Staring at screens all day is a great way to fatigue your eyes. If your eyes are particularly parched, though, you may be low in omega-3s. Both EPA and DHA help ensure that the cells in the retina function optimally. According to research, omega-3s help the eyes combat oxidative stress, so don’t believe that carrots are the only vegetable beneficial for eye health.

Dry Or Irritated Skin

There are numerous causes for dry, scaly, red, or irritated skin. If you use cleansers, lotions, serums, and body butters to improve the skin quality and nothing calms irritated skin, you may need to increase your omega-3 intake. According to researchers, omega-3s support the skin barrier, helping to seal in moisture and keep environmental pollutants out. Additional research shows that increasing your intake of omega-3s, especially through supplements, can help improve the texture, tone, and overall appearance of skin. 

Brain Fog

Both EPA and DHA contribute to the structure of cell membranes in the brain, in addition to aiding the communication between cells. One study involving 176 adults with low omega-3 intake found that supplementing with 1.16 grams of DHA daily for six months was able to improve episodic and working memory when compared to the placebo group. Feeling a little sluggish and unclear mentally? Improve concentration and find a clearing in the fog by increasing your omega-3 intake.

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You have undoubtedly ordered, or at least heard of, an acai bowl. Although acai berries and bananas typically make up the base for these bowls, dragon fruit, also known as pitaya or strawberry pear, is another common base. Are pitaya and dragon fruit the same thing, though? We will cover all that and more in this article.

What Is Pitaya?

Pitaya, or dragon fruit, is a low-calorie tropical fruit that has a subtly sweet and somewhat neutral flavor. The fruit has a pink exterior with green leaves, but it can either have white or vibrantly pink flesh inside. The pink pitaya is slightly richer in flavor and nutrients and exhibits a flavor similar to that of an earthy watermelon, but the seeds give it the consistency of a kiwi.

First discovered in Central America hundreds of years ago, this vibrant, tropical fruit has expanded across the globe. According to historians, early missionaries brought pitaya to Asia, where it is commonly known as dragon fruit. It’s not just a pretty fruit, though. Continue reading to learn more about its health benefits. 

May Promote Gut Health

There are trillions of microorganisms that make up the gut microbiome. In various human and animal studies, imbalances in the gut have been linked to poor immune health and more serious problems, such as heart disease. Having a greater amount of beneficial bacteria in the gut positively impacts your overall health. 

Pitaya is a natural source of prebiotics, which work to feed the beneficial bacteria in the gut. Prebiotics, just like all fibers, are not broken down by the gut. The bacteria in the gut can’t digest them, so bacteria essentially use prebiotics as fuel for growth. Regular consumption of prebiotics and probiotics can help reduce the risk of gut disorders. That said, more research is necessary to determine the direct effects of pitaya on gut health. 

Great Source Of Fiber

Fiber is best known for its role in digestion, but many research studies indicate that it may benefit heart function and reduce the risk of type 2 diabetes. Some preliminary research found that diets rich in fiber may help ward off colon cancer, but more research is still necessary in this field. It should be noted that there are no direct studies linking the consumption of pitaya to any of the aforementioned conditions. One cup of pitaya provides 5.6 grams (g) of fiber, which fulfills about one-fifth of the recommended daily intake (RDI). Generally speaking, the average adult should consume 25 to 30 g of fiber per day from food, not supplements.

May Prevent Against Chronic Disease

According to various studies, pitaya contains powerful anti-inflammatory antioxidants. Betacyanins are the antioxidants that give pitaya its beautiful pink exterior. Studies confirm that these antioxidants work to reduce oxidative stress, or damage to cells, caused by an overabundance of free radicals in the body. The body produces free radicals when it breaks down food, or when you expose yourself to radiation, environmental pollution, or cigarette smoke. A buildup of these free radicals can accelerate cell aging and increase the risk of health problems, such as heart disease, arthritis, or cancer. 

The pink-fleshed pitaya contains phenolic compounds, which contribute to the taste, color, and health benefits. A 2021 report found that pitaya has the highest concentration of total polyphenols and antioxidant activity compared to white or yellow dragon fruits. Researchers believe that the microbiome shift caused by the prebiotics in pitaya may help reduce the risk of colon cancer. Protection against other types of cancer may be attributed to the presence of phenolic acids, flavonoids, and other antioxidant compounds, but more research is necessary.

Encourages Healthy Blood Flow

By eating pitaya, you may help to improve overall blood flow throughout the body. It can’t be that simple, right? Not quite, unfortunately, but a small study of 18 younger, healthy people examined the effects of eating 24 g (just under an ounce) of pitaya powder daily, or a placebo. Researchers observed the outcomes that pitaya extract had on artery stiffness, blood pressure, and blood flow. All of these were measured one, two, three, and four hours after consumption, and after two weeks. 

The researchers found that those who consumed pitaya extract showed significant improvements in blood flow two, three, and four hours post consumption compared to the placebo group. Those results remained consistent even after the two-week period. Finally, researchers attribute these benefits to betalain, the plant’s red pigment.

May Help Regulate Blood Sugar

Even though pitaya contains natural sugar, eating it could actually help control your blood sugar levels. Research indicates that the antioxidant compounds in pitaya may help regenerate beta cells in the pancreas. These beta cells make and secrete insulin and amylin, two hormones that help regulate blood sugar levels. The anti-inflammatory properties of pitaya may also play a role in this, as inflammation is a major risk factor for the development of type 2 diabetes. 

A review from 2017 analyzed four previously published studies. The conclusion was that pitaya had a significant ability to help lower fasting blood sugar levels in people with prediabetes. Although these results were not observed in people with type 2 diabetes, blood sugar reduced significantly when people consumed larger portions of pitaya.

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Is there any better way to start your morning than by drinking a smoothie? Well, if you woke up and immediately got a massage and then enjoyed your dream meal from a private chef, that would probably beat out a smoothie. Unfortunately, we can’t all wake up like that, but we can wake up and blitz a few ingredients together in a blender, right? Yes we can and yes we will! Smoothie combinations are endless and different ingredients offer unique nutrients.

Beets, for example, make great smoothie additions because they contain iron, folate, manganese, copper, magnesium, potassium, vitamins C & B6, fiber, and antioxidants. Researchers have studied beets for their ability to decrease elevated blood pressure levels, a major risk factor for heart disease. Although beetroot juice may lower both systolic and diastolic blood pressure, the lowering effect appears great for systolic blood pressure. Raw beets also exhibit a stronger effect than cooked beets. Researchers attribute this ability to the high concentration of nitrites, which the body converts to nitric oxide, a molecule that dilates blood vessels and causes blood pressure levels to decline.

Beets contain antioxidant compounds, but so do blueberries. Blueberries also have a low glycemic index, making them a great choice for diabetics and keto enthusiasts. They add a touch of sweetness, but so does the banana and agave nectar. You need that sweetness to balance the earthy bet flavor. Blend all of the ingredients together until you reach your desired consistency. Feel free to make a larger batch in case more people want to start their day off with this smoothie.

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Greetings to all the berry and pistachio lovers! Welcome to the unique and delicious flavor combination that is this sweetly-tart berry pistachio smoothie. It satisfies both your sweet and salty cravings at once, and in smoothie form no less! It isn’t an overly salty smoothie, though. You won’t feel like you just ate an entire bag of chips after sipping on a tall glass of this tasty creation. The pistachios provide a hint of saltiness that pairs beautifully with the sweet tartness of the raspberries, strawberries, and fresh orange.

Did you know that pistachio intake can be traced back 300,000 years? You commonly see them as a snack nowadays, but you can add them to desserts, salads, trail mixes, and so much more. Besides offering a slightly salty flavor, pistachios offer a long list of health benefits. Pistachios, just like raspberries, strawberries and orange, offer lots of antioxidants that help protect your cells. Researchers note that pistachios contain more antioxidant compounds that other nuts and seeds. They are especially rich in zeaxanthin and lutein, two antioxidants that help protect the eyes from blue light damage and age-related macular degeneration. The polyphenols and tocopherols in pistachios may help protect against heart disease and certain types of cancer.

Believe it or not, this smoothie does not contain banana. Although it doesn’t require one, you can add a banana if you desire. Want your smoothie to be a little thicker? Go ahead and add some more berries and ice cubes during the blending process. If you want to bulk up the smoothie a little, you can add some chia seeds, flax seeds, hemp hearts, or avocado. Feel free to throw in some spinach, but just keep in mind that the color of the smoothie will change.

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In the United States, heart disease is the leading cause of death. People of most racial and ethnic groups in the country are more likely to die from heart disease than other health conditions. You may know these statistics, but do not have a clear direction on what you can do to improve overall heart health. If you feel like that describes you, you are not alone. The good news is that you do not need to become a triathlete or make drastic dietary changes to do so. A few simple tweaks can have long-lasting effects. 

One of the easiest things you can do for your diet is eliminate, or strictly limit, your consumption of foods that are hard on your heart. Cardiologists and nutritionists encourage you to eliminate the following foods from your diet as soon as possible if you want to experience better heart health and function.

White Bread

When nutritionists talk about white bread, they are usually referring to Wonder Bread or similar products that you find in the grocery story. White bread has a high glycemic index and lacks the nutrients and fiber that you can commonly find in whole grain breads. Consumption of white bread can lead to insulin resistance, rapid blood sugar spikes, and weight gain, all of which increase the risk of heart disease. 

Refined carbohydrates increase the amount of circulating glucose and triglyceride levels in the blood. White bread does not contain healthy fiber, so you are left with pure sugar. When buying bread, though, do not just assume that wheat or whole grain options are automatically healthier options. Make sure to look at the ingredient list and read it thoroughly! When you look at the ingredients, you only want to see a short list, and you should recognize what they are. 

Bacon

Bacon occupies a special place in the hearts of many, but experts agree that you should save bacon for special occasions (or eliminate it entirely) if you want to care for your heart. The processing of bacon can lead to adverse health effects on the heart, according to nutritionists. Bacon goes through a curing process with sodium nitrite, giving it a high sodium content that contributes to higher blood pressure. Additionally, the compounds that form when you cook bacon, such as polycyclic aromatic hydrocarbons and heterocyclic amines (HCAs), lead to inflammation. These compounds can also damage blood vessels, which increases the risk of heart disease. 

Bacon is not the biggest offender, as many processed deli meats and red meats can also put strain on the heart. People who include a lot of red meat, especially processed meats, in their diets have a higher risk of cardiovascular disease, obesity, and mortality. The ingredients used to make those foods include sodium and nitrites. Bacon is rich in salt, cholesterol, saturated fat, heme iron, and HCAs, so avoid it if you can, and that goes for turkey bacon as well.

French Fries

Who doesn’t love a crispy French fry? Well, it is difficult to just eat one, so you probably end up eating five at a time. Unfortunately, enjoying handfuls of French fries is not conducive to heart health. The nutritional content of food changes when you fry it. Food loses water and absorbs fat, especially in the case of fries. Additionally, French fries are heavily seasoned with salt, and high sodium intake can increase the risk of high blood pressure. 

Researchers note that the regular consumption of fried food has been linked to an increase in obesity and coronary heart disease. That is primarily due to the high amounts of sodium, trans fats, and saturated fats. 

What Should You Eat Instead?

Now that you know which foods to avoid, you need to know which foods help enhance heart function. Nutritionists recommend that you increase your consumption of legumes, including lentils, chickpeas, and beans. The reason for that is because legumes contain a lot of fiber and help promote feelings of fullness. You can also make them in bulk!

If you can include flax seeds, chia seeds, and almonds in your diet, you should start doing that. All of those foods contain lignans, which exhibit anti-inflammatory and antioxidant activity that support heart health by reducing oxidative stress. These compounds also work with other nutrients, including vitamin E, magnesium, and alpha-linolenic acid, to help improve cholesterol levels, blood pressure, and vascular health. You can also consume quinoa because it has been known to lower LDL cholesterol levels and reduce the risk of heart disease.

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