Tipsbook

Many diets are very specific about what you can’t eat. However, the most powerful (and empowering) diets help you focus instead on what you can and should eat. In fact, research shows that adding certain foods to your diet is just as important as cutting back on others.

That especially holds true for a heart-healthy diet.

The connection between nutrition and your heart

Good nutrition and a healthy heart go hand in hand. For example, following a heart-healthy diet can help reduce your total cholesterol and bad (or LDL) cholesterol, lower your blood sugars and triglycerides, and decrease your blood pressure. For instance, potassium — which is found in many fruits and vegetables — can help lower your blood pressure.

Even more importantly, making good diet choices can also address risk factors for heart disease and heart-related conditions. That means eating healthier foods can reduce or even eliminate the chance you’ll develop certain health issues down the line.

What to eat and avoid with a heart-healthy diet

According to the American Heart Association and American College of Cardiology Lifestyle Management Guideline on the Primary Prevention of Cardiovascular Disease (2019), a heart-healthy diet focuses on:

• Vegetables.
• Fruits.
• Nuts.
• Whole grains.
• Lean animal protein.
• Fish.

Heart-healthy diets should avoid:

• Trans fats.
• Saturated fats.
• Red meat (beef, pork, veal and lamb).
• Processed meats (hot dogs, salami, pepperoni, bologna).
• Refined carbohydrates (white breads, crackers, salty snack foods, baked goods).
• Sweetened beverages (such as soda).

However, moderation is key. It can be difficult to eliminate some of these things from your diet completely, so don’t feel guilty about occasionally having a small serving of an unhealthy indulgence. The trick is to keep the portion small.

In contrast, you shouldn’t overdo it on some recommended healthy foods either. For example, registered dietitian Julia Zumpano, RD, notes you should limit fish that’s high in mercury, like albacore tuna, swordfish and king mackerel, to 6 ounces a week.

Heart-healthy nutrition tips

It can be overwhelming knowing what to eat (and how much to eat) to be healthy. Zumpano offers some tips on how to put together a balanced, heart-friendly diet.

Increase your fruits and vegetable intake

Your parents were right: Eat your fruits and veggies! These provide a variety of antioxidants, vitamins, minerals and dietary fiber — all things known to help prevent disease. If you have high blood pressure, a diet rich in fruits, vegetables and grains is especially recommended.

Zumpano says to aim for a combined seven to nine servings of fruits and vegetables each day: roughly 4 or greater for vegetables and two to four for fruit. If you don’t reach recommended serving sizes in a given day, don’t worry. It’s more about what your overall diet looks like in a week, so just load up on veggies or fruits in the following days.

One serving of fruit is equal to:

• 1 medium-sized piece of fresh fruit.
• 1/2 medium banana.
• 1/2 grapefruit.
• 1/4 cup dried fruit.
• 1/2 cup canned fruit (avoid heavy syrup and instead choose fruit water or in own juice).
• 4 ounces 100% fruit juice (avoid sweetened juice).

One serving of vegetables is equal to:

• 2 cups raw leafy salad greens.
• 1 cup of cut-up veggies.
• 1 cup 100% vegetable juice.

How to increase fruits and vegetables in your diet 

• Buy pre-cut vegetables and fruit (fresh or frozen), and then bag them up for a snack or to add to a dish.
• Have a vegetable-based soup or garden salad with light dressing with your usual sandwich at lunch.
• Instead of a cookie, enjoy frozen banana slices topped with natural peanut butter and semi-sweet chocolate chips or frozen grapes dipped in 1 teaspoon of chocolate syrup.
• Keep fresh fruit on your desk or workspace.
• If you think you’ll be missing a meal, bring a homemade trail mix of your choice of 2 tablespoons dried fruit and 2 tablespoons roasted nuts and/or seeds along with you.
• Make a fruit and veggie smoothie with produce that needs to be eaten quickly.

Eat a variety of fruits and vegetables

Where fruits and veggies are concerned, variety is the spice of a healthy life. Choosing food in a rainbow of colors ensures you’ll ingest a diverse array of nutrients. Eat carrots and oranges; tomatoes, strawberries and raspberries; plums and eggplant; blueberries and blackberries: green grapes, celery, spinach and kiwi; and yellow peppers and bananas.

Decrease saturated fats and trans fats

We all need fat in our diet, but not all fat is created equally. Trans fats and saturated fats are so-called bad fats. These raise your LDL (or bad) cholesterol, the kind that encourages plaque build-up in your arteries (that waxy substance). Red meat is high in saturated fat, as are certain kinds of cheese.

A better choice is consuming good fats, or monounsaturated and polyunsaturated fats. You’ll find these in nuts, seeds, avocados, olives, flaxseed, soy and fatty fish.

Tips

• Prepare your food with cooking oils such as olive oil or avocado oil, both of which contain healthier fats.
• Eat two to three meatless meals weekly — try split pea soup, garbanzo bean salad, bean-based meatless burgers or tofu stir-fry.
• Eat two skinless poultry meals each week.
• Limit red meat to no more than one meal per week. Choose the leanest cuts of meat possible with skin and visible fat removed. Where possible, replace red meat with seafood or skinless poultry.
• Eat omega-3-rich fish at least two to three times per week This includes cold-water fish such as tuna, salmon, trout, sardines and herring.
• Include plant sources of omega 3 fatty acids — like chia seeds, ground flaxseeds, pumpkin seeds and hemp seeds — on a daily basis by adding to meals such as oatmeal, soup, yogurt, smoothies or salads.

Substitute animal protein with plant protein

Animal proteins are the kind of protein found in beef, pork, lamb, poultry and eggs, as well as cheeses and yogurt. Although the American Heart Association recommends you eat 5.5 ounces of protein per day, the kind of protein you eat matters.

For example, animal protein often means you’re ingesting higher amounts of cholesterol and saturated fat— both of which contribute to weight gain and an increased risk of developing heart disease.

Luckily, there’s a solution. In addition to eating more veggies, you should eat more plant-based proteins. These are proteins found in food such as legumes (dried beans, peas and lentils) nuts and seeds. The American Heart Association recommends you eat minimally 5 ounces of plant protein per week.

An easy way to eat more plant-based protein is meatless meals. There are plenty of tasty recipes that provide good sources of protein but that also provide heart-friendly ingredients such as fiber, vitamins, minerals, and antioxidants.

One ounce of protein is equal to:

• 1/2 cup cooked beans, peas or lentils.
• 1/3 cup or 3 ounces tofu.
• 1 ounce nuts or seeds or 2 tablespoon peanut butter.
• 1 ounce cooked seafood, meat or poultry.
• One egg or two egg whites.

Eat more fiber

Dietary fiber is a type of carbohydrate that your body can’t digest. It’s found primarily in whole grains, fruits, vegetables, nuts/seeds and beans. As fiber passes through your body, it aids in digestion and helps eliminate waste.

When eaten as part of a healthy diet, fiber can reduce cholesterol. But that’s not its only health benefit. A diet rich in fiber helps control blood sugar, keeps your bowels running on a regular schedule, prevents gastrointestinal disease and aids in weight management.

Foods contain a mix of soluble and insoluble fiber. Each type has a unique effect on health:

• Soluble (viscous) fiber: This kind provides the greatest heart benefits because it helps lower your total cholesterol and LDL (bad) cholesterol. Good sources of soluble fiber include oats, oat bran, barley, legumes (such as dried beans, lentils and split peas), flaxseed, root vegetables, apples, pears and citrus fruits.
• Insoluble fiber: This is what people generally refer to as “roughage.” Insoluble fiber promotes regular bowel movements, adds bulk and softness to your poop, helps with weight regulation and helps prevent many gastrointestinal disorders. Good sources of insoluble fiber include wheat bran, whole wheat and other whole grain cereals and breads, nuts and vegetables.

To receive the greatest health benefit, you should eat a wide variety of fiber-rich foods. Overall, aim for a total intake of 25 or more grams of dietary fiber (soluble and insoluble) each day.

Increase whole grains

Zumpano says to stick to three to six servings of whole grains a day. Steer clear of processed or refined carbohydrates. This includes foods like white bread, white pasta and white rice.

Instead, it’s better to load up on what’s called unrefined or whole-grain carbohydrates. These foods provide more vitamins, minerals, antioxidants and dietary fiber than refined carbohydrates.

Examples include:

• Whole grain breads, crackers and cereals.
• Whole wheat pasta.
• Brown rice.
• Oats.
• Barley.
• Bulgur.
• Quinoa.

Examples of one serving of grains:

• One slice of bread.
• One small tortilla.
• 1 cup ready-to-eat cereal flakes.
• 1/2 cup cooked rice, pasta or cereal.
• 3 cups popped popcorn.

Choose low-fat or non-fat dairy products

Dairy is good for your heart, bone and blood pressure health. Zumpano recommends sticking to one to three servings of dairy per day, though. Plus, dairy products can have saturated fat, so it’s best to stick to lower- or non-fat versions of your favorites.

These include skim or 1% milk, 1% or nonfat yogurt or cottage cheese, and reduced-fat cheeses. If you cannot tolerate dairy products or choose not to consume them, consider a dairy alternative to meet calcium needs such as unsweetened almond, soy or oat milk.

One serving of dairy includes:

• 1 cup milk.
• 1 cup yogurt.
• 1 ounce cheese.

Limit sweets, desserts and sugary drinks

It’s difficult to resist sugary foods such as a melt-in-your-mouth dessert or a super-sweet beverage. And (good news!) you don’t have to eliminate sugar from your diet completely — just limit your intake. Indulging in sugar a couple times a month is better than a few times a week.

If you drink alcohol, drink in moderation

Drinking alcohol is not encouraged on a heart-healthy diet. But if you do, drink in moderation. Moderate alcohol use is defined as no more than one drink per day for women and no more than two drinks per day for men. Be aware that alcohol should be avoided with some medical conditions or medications. Talk to your doctor about drinking alcohol.

Be mindful of portion control

When you’re trying to follow an eating plan that’s good for you, it may help to know how much of a certain kind of food is considered a “serving.” Here are some examples:

• 1 cup cooked pasta or rice
  Serving size: 2 starch
  Reference size: Tennis ball
• 1 slice bread
  Serving size: 1 starch
  Reference size: An adult hand
• 1/2 cup cooked vegetables or fruit
  Serving size: 1 vegetable or fruit
  Reference size: Baseball
• 1 ounce low-fat cheese
  Serving size: 1 medium-fat protein
  Reference size: Pair of dice
• 1 tablespoon olive oil
  Serving size: 1 fat
  Reference size: Half-dollar
• 3 ounces cooked meat
  Serving size: 3 protein
  Reference size: Deck of cards
• 3 ounces tofu
  Serving size: 1 protein
  Reference size: Deck of cards

Talk to your doctor about a heart-healthy diet

Maintaining an active lifestyle can have considerable heart-health benefits. Following a healthy diet in tandem with getting regular exercise improves blood pressure, cholesterol and your overall heart health. But be sure to engage in exercise that gets your heart rate up, and do so for at least 30 minutes most days of the week.

No matter what physical activity you prefer, it’s best to check with your doctor before starting any exercise regimen or radically changing your eating habits. They can offer advice and support, as well as any referrals (like to a dietitian or nutritionist) for help planning a heart-healthy diet.

If you’re trying to lower your stress levels, you probably already know to start with the basics: self-care, sleep management, and exercise. But did you know there are some foods that lower stress levels, too?

Dietitian Courtney Barth, MS, RDN, LD, CPT, explains how certain foods can help reduce your levels of cortisol — the primary hormone responsible for stress.

What cortisol does

Cortisol plays a number of roles in the body, including:

• Regulating sleep cycles.
• Reducing inflammation.
• Increasing blood sugar.
• Managing how the body uses carbohydrates, fats, and proteins.
• Controlling blood pressure.

Importantly, cortisol is sometimes known as the “stress hormone” because your adrenal gland releases it when you’re in a stressful situation, or when your body is under physical stress (like inflammation). It’s the key to helping your body manage its fight-or-flight instinct — which is a good thing.

“Cortisol is healthy for a short period of time as a protective mechanism,” Barth says. “It gives your body the energy you need to respond to a short-term stressful scenario.”

In the long-term, though, too much cortisol actually creates stress in your body, leading to more inflammation and increasing your blood pressure — essentially, the opposite of all the good things it does for you in short-term scenarios.

“Managing stress is the number one treatment for lowering cortisol levels,” Barth says.

Stress-relieving foods

Foods that are promoted on the Mediterranean diet are the same foods that are good to eat when you’re stressed: fish, poultry, fruits, vegetables, fruits, whole grains, and healthy fats. In fact, Barth encourages patients to adopt a Mediterranean diet for overall health and wellness, including stress relief.

“The best way to lower cortisol in the body is to focus on an anti-inflammatory diet,” Barth says. “That means fewer processed foods and more whole foods.”

The goal is to eat foods that reduce inflammation in your body, thus reducing cortisol levels. Here are some foods that help combat stress by lowering your cortisol.

Foods high in vitamin B

“Fortified whole grains and some animal sources have lots of B vitamins in them — particularly vitamin B12, which can help with metabolism of cortisol,” Barth explains. Try:

• Beef.
• Chicken.
• Eggs.
• Fortified cereal.
• Nutritional yeast.
• Organ meats.

Foods high in omega-3 fatty acid

These foods reduce inflammation. “The best activated form is through fatty fish, but you can also get it from some plant sources,” Barth says. Such foods include:

• Anchovies.
• Avocados.
• Chia seeds.
• Flax seeds.
• Herring.
• Mackerel.
• Olive oil.
• Oysters.
• Salmon
• Sardines.
• Tuna.
• Walnuts.

Magnesium-rich foods

“Magnesium is hugely beneficial when it comes to reducing inflammation, metabolizing cortisol and relaxing the body and mind,” Barth says. She suggests:

• Avocados.
• Bananas.
• Broccoli.
• Dark chocolate.
• Pumpkin seeds.
• Spinach.

Protein-rich foods

“Foods such as meat, fish, poultry, beans, and legumes promote balanced blood sugar levels,” Barth says. Specifics include:

• Almonds.
• Chicken breast.
• Eggs.
• Lean beef.
• Lentils.
• Peanuts.
• Quinoa.
• Turkey breast.
• Tuna.
• Salmon.
• Shrimp.

Gut-healthy foods

“Seventy to 80% of our immune system is reliant on our gut, so if we correct our gut, we correct a lot of our immunity,” Barth says. These probiotic-rich and fermented foods can help balance blood sugar and reduce cholesterol:

• Greek yogurt.
• Kefir.
• Kimchi.
• Kombucha.
• Sauerkraut.

If you need to de-stress in a hurry

Stress management through food is a long game, not a get-relaxed-quick trick. That said, magnesium-rich foods are a good choice if you’re trying to unwind and want a little natural assistance.

“High-magnesium foods are my first line of treatment,” Barth says. “Magnesium helps to relax the body, which helps reduce stress. It’s also a mineral for important body function, including heart rhythm, strong bones, keeping blood pressure normal, and helping to decrease risk of risk chronic diseases.”

In a pinch, she suggests popping some pumpkin seeds or letting some dark chocolate melt in your mouth (just make sure it’s at least 90% cacao). Try it at the end of the day for a little bit of nighttime relaxation.

Foods to avoid

In contrast, some foods raise cortisol levels. Foods that cause stress on your body include:

• Alcohol.
• Caffeine.
• High-sugar foods.
• Simple carbs, such as cakes and pastries.
• Soda.

Eat well and eat consistently

If you’re hoping to reduce stress, keep in mind this one key piece of advice: Don’t skip meals. Eating on a regular schedule — every three to five hours — helps balance your blood sugar levels. Being in a chronic state of low blood sugar is stressful on your body and can increase cortisol, so maintaining a balanced blood sugar can go a long way.

And tempting though it may be, don’t turn to supplements to get the vitamins and nutrients your body needs.

“We know what impact nutrition has on your body, whereas supplements are not regulated by the Food and Drug Administration,” Barth says. “I always tell people: Go with food first.”

Don’t rely on food to de-stress

Yes, these foods may help reduce your cortisol levels — but they won’t have a significant impact on their own if you’re not prioritizing stress management in other ways.

“If you have a healthy diet but you’re still incredibly stressed and not sleeping enough, you won’t see the results you’re looking for with food alone,” Barth warns.

The key to lowering stress is a whole-body approach that includes exercising, getting enough sleep and managing chronic diseases like diabetes, hypertension, and obesity — all of which can put your body in a prolonged state of inflammation.

And although we can’t control our genes or, to some extent, our environment, we can help our bodies when we make smart decisions about the food we eat.

“When it comes to our health, nutrition is the one thing we can control,” Barth says.

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Even when we have the best of intentions, we can tend to overindulge in … well, everything. Whether it’s a second helping of dinner, snacking on sweets or a venti-sized coffee, we often go a little too far. And that’s especially true — and risky — when it comes to alcohol.

Overdoing it with booze occasionally, like at a wedding or birthday party, might be fine (though your headache the next morning might make you think otherwise). But when does drinking frequently cross the line into being problematic? And what are the health risks of alcohol overconsumption? To gain some insight into these concerns, we spoke with hepatologist Jamile Wakim-Fleming, MD.

What are alcohol consumption guidelines?

It’s first best if we understand some of the dietary guidelines around alcohol. The U.S. Department of Agriculture and U.S. Department of Health and Human Services’ “Dietary Guidelines for Americans, 2020-2025” recommends adults of the legal drinking age should either not drink or limit their drinking to two drinks a day or fewer for men and one drink a day or fewer for women.

The guidelines say those who shouldn’t consume any alcohol under any circumstances include:

• Anyone under the legal drinking age.
• Anyone with liver disease.
• Anyone who’s pregnant or might be pregnant.
• Anyone with a medical condition or taking medication that has poor interactions with alcohol.
• Anyone recovering from “an alcohol use disorder” or has trouble controlling their alcohol consumption.

As for how much alcohol is considered standard, the guidelines define a standard drink as:

• 12 ounces of 5% alcohol by volume (ABV) like beer.
• 8 ounces of 7% ABV like malt liquor.
• 5 ounces of 12% ABV like wine.
• 1.5 ounces of 40% ABV (or 80 proof) distilled spirits like gin, rum and whiskey.

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There are nuances to consider with these guidelines, though. While major American brands of beer have a 5% ABV measurement, many popular craft beers have higher alcohol content. That IPA you love might have an ABV of 7% or higher, so keep an eye on it when you’re knocking them back at your next summer barbecue.

But, as Dr. Wakim-Fleming explains, we also have to be cautious when applying these guidelines to our own habits for several reasons that go beyond the alcohol content of your beverage.

Factors in alcohol consumption

According to Dr. Wakim-Flemings, there are a few factors to consider when it comes to alcohol affecting you because each person is different. She outlines the following as the main ones when weighing alcohol consumption.

• Age. “A 50-year-old person will handle alcohol differently than someone who’s 70 years.”
• Gender. “Women don’t tolerate the same amount of alcohol as men because they have less of a certain enzyme — alcohol dehydrogenase — that metabolizes the alcohol before it’s absorbed into the blood.”
• Body size. If two people of different sizes intake the same amount of alcohol, the person with the smaller body carries less water and has a higher concentration of alcohol in their body, affecting the dilution.
• Family history. Those who are raised in a household with parents who drink are more likely to have an adverse relationship with alcohol.
• Comorbidities. Relatively healthy people will have an easier time processing alcohol than those with existing health issues.

Those factors are largely outside of our control. But other things we can control should also be considered, Dr. Wakim-Fleming advises. For instance, she says, “Drinking on an empty stomach is more toxic than if you’ve had something to eat. There’s no food to help absorb the alcohol so more goes into your blood system.”

And, again, there’s that percentage of alcohol to consider. “Remember that the percentages of alcohol vary among the types of alcohol,” she says. “Drinking 12 ounces of wine contains far more alcohol than 12 ounces of most common beers.”

How many drinks are too many?

Taking into account all of these factors, Dr. Wakim-Fleming says there are still ways to figure out where a person crosses the line into overindulging in alcohol, and separating what’s considered “binge” drinking, “heavy” drinking and “excessive” drinking.

What’s considered binge drinking?

Studies have shown that even if you only occasionally drink alcohol, drinking regularly over a long period can have negative outcomes on your health. “It’s a cumulating effect caused by drinking over time,” says Dr. Wakim-Fleming.

But a more present danger is binge drinking. According to the U.S. Centers for Disease and Prevention (CDC), binge drinking is classified for men as consuming five or more standard drinks within a few hours and four or more standard drinks within a few hours for women.

That kind of alcohol consumption can lead to severe reactions in your body, including:

• Dehydration and headaches (a hangover, in other words).
• Loss of motor skills that can lead to serious injuries.
• Alcohol poisoning.

The loss of judgment that comes from binge drinking can cause you to make poor choices, too, including driving under the influence, physical altercations and even further physical injury.

What’s considered excessive drinking?

Dr. Wakim-Fleming says excessive drinking is essentially the same as binge drinking. The CDC also includes underage drinking and drinking by women who are pregnant.

Most excessive drinking — more than 90%, according to the CDC — is binge drinking. Additional statistics on binge drinking from the CDC include:

• More than 38 million adults in the U.S. are binge drinkers.
• The average binge drinker does so around four times a month.
• The average binge drinker consumes eight drinks per binge.
• Most people who binge drink do not have an alcohol dependency.

Excessive drinking is something that’s thought of more in the short term, but can still be extremely damaging to your body, especially as it becomes a habit and potentially leads to more long-term, heavy drinking.

What’s considered heavy drinking?

While considered part of excessive drinking by the CDC, heavy drinking is applied to drinking over a longer period than binge drinking; while binge drinking is measured in an increment of two-to-three hours, heavy drinking is measured over a week.

“For women, heavy drinking is eight standard drinks a week or more,” says Dr. Wakim-Fleming, “While for men, it’s 15 drinks a week or more.” And, yes, multiple binges within a week do equal heavy drinking.

And no matter which category you fall into, there are consequences. “You subject your body to more health risks, to more toxicity and you begin a cycle of withdrawal problems,” she adds.

How does too much alcohol affect your body?

So, more about those consequences. “Alcohol affects the body in two ways,” says Dr. Wakim-Fleming. “The initial stage occurs right after drinking. Drinking causes inflammation of your swallowing tube [esophagus], stomach and gastrointestinal tract. Additionally, your liver is also inflamed which causes it to become enlarged and tender.”

If you stop drinking at this stage, she says, that inflammation is reversible. But if you continue to drink excessively over time or become a heavy drinker, that leads to serious complications.

Cancer

“If your drinking and inflammation continues daily, it leads to scarring and becomes irreversible, as in cirrhosis, which can lead to cancer,” notes Dr. Wakim-Fleming.

Both the American Cancer Society and the American Society of Clinical Oncology advise that alcohol directly raises the risk of cancer. The types of cancer of the gastrointestinal system that drinking alcohol can lead to include:

• Mouth.
• Tongue.
• Pharynx.
• Esophagus.
• Stomach.
• Liver.
• Pancreas.
• Colon and rectal.
• Breast.

“The important thing to remember is that these organizations consider alcohol a modifiable risk factor for cancer, which means you can do something about it,” adds Dr. Wakim-Fleming. “That means following their guidelines and avoiding drinking.”

How alcohol affects your brain

You may not realize it, but the most common consequence of overconsumption of alcohol — the hangover — is the alcohol directly affecting your brain. In the immediate aftermath, your hangover can include poor concentration, lagging reflexes, headache, nausea and vomiting.

Over time, though, excessive amounts of alcohol do far more damage to your brain, resulting in consequences beyond just an unpleasant morning after. “You can end up with alcohol dementia and a type of nerve damage we call neuropathy,” cautions Dr. Wakim-Fleming.

Some of the symptoms of neuropathy include:

• Tingling or numbness in hands and feet.
• Loss of motor control and coordination.
• Muscle weakness.
• Problems with bladder and digestion.
• Loss of muscle control.

Chronic alcoholism has also been linked to poor diets, which deprive your body of necessary vitamins and nutrients, which can compound issues with many parts of your body, including your brain and central nervous system.

How alcohol affects your heart

Alcohol can adversely affect muscles, and your heart is a muscle. Heavy drinking can lead to a poor diet, which means your muscles are using empty calories from alcohol rather than healthy foods.

The result can be a dilated heart muscle and, eventually, dilated cardiomyopathy. Your heart weakens and can’t pump blood as strongly, which can cause your kidneys to retain more fluid. That can lead to fluid build-up in your extremities and lungs, and even to congested heart failure.

How alcohol affects your liver

Excessive and heavy drinking can lead to cirrhosis and liver cancer. But, says Dr. Wakim-Fleming, the risks go beyond that.

Cirrhosis of the liver, which causes scar tissue that prevents your liver from functioning properly, is often caused by alcoholism. “Because that scarring affects the ability of the liver to function, it can lead to life-threatening conditions. And that’s why alcohol is one of the most common reasons for a liver transplant.”

Will one night of drinking impact your overall health?

Excessive drinking in one night can lead to acute damage and cause alcohol poisoning, which has severe consequences including, at its most extreme, death.

But if you drink only occasionally and in moderation — say, a glass of wine with dinner or a beer at a ballgame — it’s not going to create long-term damage. It’s all about moderation and avoiding chronic use, says Dr. Wakim-Fleming.

And while following recommended guidelines is important, it’s also about knowing yourself and your limits. “We don’t have personalized medicine when it comes to alcohol because everyone responds differently,” she says.

Even if you’re not overdoing it, consider taking a break or several breaks throughout the year. “Any break is good because your body needs time to reduce that inflammation. Taking a month or two off from consuming alcohol can help,” she suggests.

“Know your body, know your personal and family history and know your limits,” she continues. “Know what’s good for you because what works for others won’t necessarily work for you. Take charge of your health and if you need, seek help, whether from family, friends or other support groups and always discuss with your doctor.”

Cranberries, which are mostly carbs and fiber, contain about 90% water. They also contain vitamins and minerals like vitamin C, vitamin E, vitamin K and manganese.

But fresh cranberries tend to be sour and are rarely eaten raw. You’ll mostly see cranberries in juice form, but cranberry juice also tends to include added sugars.

So is it worth it to add cranberries to your diet? And what’s the best way to eat them?

Registered dietitian Candace O’Neill, RD, LDN, talks about the benefits of cranberries and how to work them into your meals.

Health benefits of cranberries

Cranberries can be very nutritious. “They’re a powerhouse of antioxidants,” says O’Neill. Here’s how cranberries can benefit your health.

Prevent urinary tract infections

Probably the most known benefit of cranberry juice is that it can prevent urinary tract infections (UTIs). But O’Neill stresses that cranberries don’t treat the infection once you have it.

“A-type proanthocyanidins prevent the binding of E. coli in the bladder, which is normally the first step of getting a UTI,” says O’Neill.

If you’re someone who gets UTIs often, adding cranberries to your diet can be beneficial.

“If you’re someone who struggles with UTIs, including cranberries as a part of a healthy diet is something that you can do that won’t harm you,” says O’Neill. “It could be a proactive approach.”

Prevent cavities

You may not immediately think of cranberries as a way to prevent cavities, but research shows the same a-type proanthocyanidins that help prevent UTIs can help in other ways.

“Researchers think a-type proanthocyanidins are responsible for preventing bacteria formation in the mouth as well,” explains O’Neill.

By controlling those harmful acids in your mouth, cranberries could help prevent not only cavities, but also gum disease, tooth decay and oral cancer.

Reduce inflammation

Cranberries have anti-inflammatory effects, thanks to their high amounts of antioxidants, especially anthocyanins and flavanols, which give cranberries their dark hue.

“Antioxidants have been shown to reduce the risk of certain chronic diseases because they can help lower inflammation in our bodies,” says O’Neill. “That’s why it’s recommended to consume enough servings of fruits and vegetables because those foods will use antioxidants.”

Maintain digestive health

If you eat an animal-based diet, cranberries can help put good bacteria into your digestive system.

“A-type proanthocyanidins, which are only found in cranberries, can help with reducing the bad microbes that live in your colon,” says O’Neill.

More research still needs to be done, but there’s a chance that cranberries could help prevent colon and gastrointestinal cancers.

Improve heart health

From lowering blood pressure to improving your cholesterol levels, cranberries can help improve your overall heart health.

“There’s limited evidence that cranberries can potentially help improve someone’s lipid profile by raising their HDL (good) cholesterol,” notes O’Neill.

Cranberries may also help lower your LDL (bad). O’Neill says it’s important to know that many of these studies used a low-calorie cranberry juice.

Prevent cancer

As you’ve probably learned by now, a-type proanthocyanins are a powerful antioxidant. So researchers are starting to study if and how they may have anticancer properties.

“We know in general that eating enough non-starchy vegetables and getting enough fruits in your diet reduces your risk of certain cancers,” says O’Neill.

Are cranberries healthy?

It’s a tricky question to answer, says O’Neill. In their raw state, they can be healthy. But if you get your cranberry fix through juice or dried cranberries, be aware that there’s plenty of added sugar used in both forms.

“In general, one serving of dried cranberries has around 25 grams of added sugar,” says O’Neill. “That’s actually how much added sugar some people can have in a day.”

That sugar is added to offset the tart flavor of cranberries. “They need that sweetness to be a little bit more palatable,” explains O’Neill.

But that doesn’t mean you need to avoid cranberry juice or dried cranberries. You just need to be smart about your sugar intake and pair cranberries with foods that contain less sugar.

For example, you can make trail mix at home by using lightly salted roasted nuts and dried cranberries instead of the candy pieces you typically find in store-bought trail mix.

Pair plain yogurt or oatmeal with dried cranberries instead of honey for a sweet treat. O’Neill suggests looking for unsweetened dried cranberries, but says they are hard to come by. You may be able to find them at a health food store or online.

When it comes to juice, most options are a “juice cocktail” that combines cranberry juice with apple juice to make it sweeter.

“When you’re consuming it in that form, you’re not getting 100% cranberry juice,” says O’Neill.

And watch how much juice you consume. O’Neill says the recommendation is no more than 4 to 8 ounces of juice per day. You can try this tip from O’Neill: Dilute juice with sparkling water or plain water to add a touch of sweetness to your beverage.

Cranberry side effects

Most people can eat or drink cranberries with no issue. But cranberries can be a risk factor for those with kidney stones.

Kidney stones are commonly made of calcium oxalate. Cranberries contain high levels of oxalate.

Also, those who take blood thinners should limit their consumption of cranberries due to their amount of vitamin K, which can interfere with the medication.

“I would talk to your healthcare practitioner or pharmacist about whether or not it’s safe for you to consume cranberry products,” advises O’Neill.

If you’re considering adding cranberries to your diet, O’Neill suggests buying fresh cranberries when they’re in season, typically September through October. You can freeze them and keep them on hand for a variety of recipes like smoothies, sauce or salad dressing.

“Keeping cranberries in your fridge or your freezer is an easy way to add in those antioxidants and help improve your health all year long,” O’Neil adds.

Food is medicine. If you’re struggling with pain from arthritis, eating foods that have antioxidant, anti-inflammatory and analgesic properties — along with any drugs or other treatments your doctor recommends — may help.

“Research is ongoing, but scientists already have found that certain foods may reduce arthritis-related inflammation and pain,” says registered dietitian Andrea Dunn, RD, LD, CDE.

Here are 10 foods that Dunn recommends for a diet that may help ease your arthritis pain and improve your heart health:

1. Green tea

Green tea is known to be high in nutrients and antioxidants and has the ability to reduce inflammation, says Dunn. Studies performed on animals also found that it can help reduce the incidence and severity of rheumatoid arthritis.

“To reap the benefits, aim for two servings a day, either hot or cold,” Dunn notes. “Be sure to use tea bags and not powdered tea mixes, which are more processed. If you drink the decaffeinated variety, make sure the process is all natural.”

2. Salmon, tuna, sardines, and mackerel

These fish are rich in omega-3 fatty acids, which studies have found can decrease inflammation. According to the Arthritis Foundation, eating a 3 to 4-ounce serving of these fish two or more times a week is recommended for protecting the heart and reducing inflammation.

While fresh fish can get pricey quickly, one tip to make it more affordable is by looking in the freezer section or buying canned sardines, salmon or tuna. Be sure to choose lower sodium options when purchasing canned items if you need to keep your sodium in check.

3. Berries, apples, and pomegranates

Berries are rich in antioxidants and the Arthritis Foundation notes that blueberries, blackberries, strawberries, cranberries, raspberries and boysenberries all provide arthritis-fighting power. You’ll get health benefits no matter if you eat them frozen, fresh or dehydrated (without added sugar), so be sure to eat a variety of berries throughout the week.

Apples are also high in antioxidants and a good source of fiber. Plus, they provide crunch and can help curb your appetite for unhealthy snacks, Dunn says.

Pomegranates, which are classified as berry fruits, are rich in tannins which can fight the inflammation of arthritis. Add these to a salad or stir into plain yogurt for some added benefits.

4. Vegetables

Take it a step further and include anti-inflammatory vegetables in your daily diets such as cauliflower, mushrooms, Brussels sprouts and broccoli in either frozen or fresh form. Add them to your stir-fry, salads, or as healthy side dishes.

While making big changes to your diet won’t happen overnight, adding a variety of arthritis-friendly foods little by little will help you with your overall health and how well you manage your arthritis pain.

5. Canola and olive oils

Skip the vegetable oil or corn oil and reach for these two varieties, which have a good balance of the omega-3 and omega-6 acids, both of which are essential fatty acids. Studies have found that a component in olive oil called oleocanthal has anti-inflammatory properties and is known to be especially good for heart health, too, Dunn says.

6. Ginger and turmeric

Thanks to the chemicals in these plants, ginger and turmeric are also known to have anti-inflammatory properties. Both are widely used in Chinese and Indian cuisine.

The scientific data on recommended daily or weekly intakes of ginger or turmeric are mainly with supplemented doses, but a healthy sprinkling of these spices on foods or in beverages could bring limited health benefits, Dunn says. They’ll even add a little kick to your favorite dishes. Moreover, small amounts of ginger can help settle an upset stomach.

7. Nuts

All nuts are high in protein, low in saturated fats and contain no cholesterol, unlike animal proteins. Eat them alone or add them to your favorite yogurt, salad, or healthy dish for an extra boost of protein.

“By replacing a serving of meat with just a quarter cup of nuts can help you avoid the inflammation you may experience when eating red meat,” Dunn notes. “Unlike meat, nuts also are a good source of fiber. Choose unsalted nuts to limit the amount of sodium in your diet.”

8. Whole grains

Whole grains don’t have to be boring. From quinoa to farro to bulgur, there’s plenty of variety to choose from and incorporate into your diet. These varieties add extra nutrients and fiber that only whole grains can offer naturally. To reap the benefits, the Arthritis Foundation recommends eating between three and six ounces of grains a day.

Try them as side dishes instead of more common choices, such as white rice, Dunn says. Some more diverse whole grain options include freekeh, a Middle Eastern cuisine staple, or teff, used to make Ethiopian flatbread.

9. Salsa

Mixing salsa into your daily diet is a great way to increase your intake of vitamin C, fiber and antioxidants, thanks to its rich mix of tomatoes, onions, and other vegetables. Dunn recommends using it for a vegetable dip in place of high calorie dressings commonly found in the grocery store.

10. Dark chocolate

Dark chocolate is a classic favorite but large-scale random control studies have not been done to recommend dark chocolate candy in any quantity to ease inflammation. If you enjoy dark chocolate, look at least 70% or higher cocoa content (the higher the cocoa content, the lower the amount of sugar in the chocolate).

“Just keep portions small to limit the saturated fat and calories,” says Dunn. “For example, a half-ounce of dark chocolate daily goes a long way for intense flavor and chocolate enjoyment.”

Want to know a simple, delicious way to get your four servings of vegetables per day? Put together a nice, big salad.

At least one sizable salad every day is the perfect way to get your daily servings in all at once — giving you flexibility with other meals and making sure you’re always on track with your daily nutrition requirements.

Yes, it’s that easy. Here dietitian Laura Jeffers, MEd, RD, LD, gives some tips for creating endless salad combinations with ingredients that are both nutritious and delicious — with each ingredient chock full of the healthy nutrients listed in the USDA National Nutrient Database for Standard Reference.

“My favorite salad is blackened salmon with goat or feta cheese, garbanzo beans, Greek olives, beets, tomatoes, carrots and cucumber,” Jeffers says. “I’ll eat any dark green leaf, but spinach is my favorite. I gave up my iceberg lettuce fetish years ago and my body is thanking me. If you use the guide below, you’ll get to feel the same!”

The basics of building a super-healthy salad

Start with local, seasonal produce from your farmer’s market or grocery store, then add protein and a healthy dressing and you’re good to go.

Follow this guide daily to optimize your metabolic health, energy and overall well-being!

1. Get your greens on

• Lettuce — The darker or redder, the better — so think romaine and leaf lettuces (vitamin C, folic acid, potassium).
• Leafy greens — Jazz things up with spring mix, baby spinach and kale or arugula (beta-carotene, antioxidants).

Pro tip: Steer clear of iceberg and other pale lettuces. Their high water content means fewer nutrients.

2. Add some crunch

• Celery (vitamin A).
• Cucumber (vitamin C).
• Purple cabbage (vitamins A and C, iron).
• Pea pods (vitamins A and C, iron).
• Broccoli florets (vitamin C).
• Alfalfa sprouts (antioxidants).
• Sunflower seeds or chia seeds (fiber, protein).
• Walnuts or almonds (fiber, protein, niacin).
• Edamame (vitamin C, iron).

Pro tip: Avoid croutons, tortilla strips, wonton strips and chow mein noodles. They’re high in fat and sodium, low in nutrients.

3. Create some color

• Red, orange, yellow or green peppers (vitamins C, B1, B2 and B6, folate).
• Red onion (fiber, phytochemicals).
• Pomegranate seeds (vitamins A, C and E, fiber, potassium, calcium, antioxidants).
• Tomatoes (fiber, vitamins A, C and K, potassium, manganese).
• Avocado slices (over 20 vitamins and minerals, heart-healthy fat).
• Red, purple or yellow beets (folate).

Pro tip: Add no more than 2 tablespoons of corn or peas per serving of salad. They’re high in starch just like bread.

4. Punch up the protein

• Black beans, garbanzo beans or lentils (fiber).
• Chicken or lean beef.
• Salmon or water-packed tuna (omega-3 fatty acids).
• Hard-boiled eggs.
• Low-fat feta cheese, blue cheese, goat cheese, parmesan or mozzarella (calcium, vitamin D).
• Tofu (heart-healthy fat, potassium).

Pro tip: Full-fat cheeses are high in saturated fat. Trying pairing small amounts of your favorite cheese with other proteins.

5. Freshen it up with fruit

• Apple or pear slices (vitamin C, flavonoids).
• Strawberries, raspberries, blueberries or blackberries (vitamin C, fiber, flavonoids).

Pro tip: Dried cranberries, blueberries, cherries, dates and raisins are higher in sugar than fresh fruit. A little goes a long way!

6. Let some leftovers in

• Brussels sprouts (vitamins C, A and B6, folate).
• Asparagus (vitamins A, E and K, folate).
• Sweet potatoes (vitamins A and C, manganese).

Pro tip: White potatoes are high in starch, so add sliced sweet potatoes instead since they’re delicious raw and are super-crunchy like carrots.

7. Consult your cupboard

• Black or greek olives (vitamin E, healthy fat).
• Artichoke hearts (fiber, vitamin C, folic acid).
• Banana peppers (vitamin C).
• Hearts of palm (potassium).
• Mushrooms (B vitamins, vitamin D).

Pro tip: Remember to factor the salt, often high in canned goods, into your daily sodium intake.

8. Dress it up wisely

• Lemon juice (vitamin C, folate).
• Lime juice (vitamin C, potassium).
• Red wine or balsamic vinegar.
• Olive oil (heart-healthy fat).

Pro tip: Use more vinegar and citrus, and less oil. Avoid high-calorie, high-fat Ranch, Thousand Island and French dressings.

On top of all that

Jeffers suggests if you don’t often eat salad, try starting with one or two a week. If that’s too much to start with, try experimenting with hearty bowls of grains, beans, egg, chicken or tuna, then add as many of the veggies mentioned above as you can.

Even fruit salads can at least help you get your 2 to 3 daily servings of fruit.

“After you wrap salads into your diet regularly you’ll be surprised at how you’ll begin to feel good about what you’re eating — and how creative you can get. Then, slowly build up to one each day, plus full-meal salads once or twice a week. You’ll soon have more energy and feel better than ever.”

Final tip: If you really don’t love salad, veggies in any form are fine — just make sure you get those 4 servings in any way you can!

Are you looking for a fast and easy way to lose weight? Join the club. 50% of dieting Americans try fads that promise quick weight loss. Enter apple cider vinegar — could it be the weight loss elixir you’ve been looking for?

Registered dietitian Beth Czerwony, RD, has the answers.

Does apple cider vinegar help with weight loss?

“Probably not,” says Czerwony. “The jury is still out because the human studies have focused on adding apple cider vinegar to a reduced-calorie diet. We don’t know if the modest weight loss was due to the calorie reduction, the apple cider vinegar or both.”

In animal studies, apple cider vinegar hasn’t resulted in weight loss.

Does cider vinegar have any health benefits?

Apple cider vinegar contains acetic acid. People in the study took 1 to 2 ounces first thing in the morning over 12 weeks. Researchers thought the acetic acid might:

• Cause you to burn more fat.
• Change the appetite-stimulating hormones.

Unfortunately, they saw no metabolic effects from the apple cider vinegar. “The conclusion is that the acetic acid just makes people feel nauseous and not want to eat as much,” says Czerwony. “And there may be a psychological effect — people think it’s working, so they unknowingly make other changes that result in weight loss.”

There’s some good news, though: Other studies have shown non-weight loss benefits from apple vinegar, such as decreased blood sugar and triglycerides (a fat found in the blood).

Is it safe to use apple vinegar for weight loss?

Czerwony’s biggest concern is that the acetic acid can erode teeth enamel if taken straight. So she recommends adding it to a drink. Some of her patients add honey and ginger and make it into a cleanse. Others take it in gummy form.

“It’s fine to use apple cider vinegar for a short-term cleanse,” says Czerwony. “It may help you get into the mindset of limiting fats, sugars and fast food. If it’s a way to kick-start your weight loss journey or get your head in the game, it won’t hurt you.”

So the vinegar diet isn’t the magic bullet we’ve been waiting for?

“Our bodies are jerks. They aren’t programmed to give up weight willingly. They think, ‘If I lose weight, I’ll die,’” says Czerwony. “When you start losing weight, there are chemical signals that increase cravings and hunger. Essentially, the body tries to sabotage weight loss. Because of this biological drive, there’s likely never going to be a magic bullet for weight loss.”

Well, that stinks. So what’s a gal or guy to do if they want to shed pounds?

Czerwony offers these proven weight-loss strategies:

• Don’t skip meals: Eat three square meals or eat several smaller meals throughout the day. If you skip meals, you’ll set yourself up to overeat when you finally do sit down.
• Log it: You need to see what you’re eating each day. People often underestimate calorie amounts. “Use an app to track how many calories are in the foods you eat each day,” says Czerwony. “See where you’re spending your calories and determine if you would do better with more protein or fewer carbs. You can’t manage what you don’t monitor.”
• Get good sleep: When you don’t sleep well, you’re more likely to make unhealthy decisions when it comes to food. The hunger hormone (ghrelin) also increases when you don’t sleep well, so you’ll wake up hungrier and look for higher-calorie foods.
• Move: You need 150 to 250 minutes of aerobic activity a week. If you diet but don’t exercise, you won’t maintain muscle mass. Muscle burns more calories, which helps boost metabolism. “If you also weight train, just remember that muscle is 18% denser than fat,” says Czerwony. “So if you’re lifting weights, don’t get discouraged if the scale doesn’t move too much — it may mean you are gaining muscle.”