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The #1 Food to Eat for Better Heart Health, According to Research

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Enter this message under “The best thing about sliced ​​bread”: Yes, you can eat carbohydrates and be healthy. In fact, a certain strain could be the best ingredient in the overall heart healthy diet recipe.



a bowl of salad on a plate: roasted red pepper spinach feta pasta


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roasted-red-pepper-spinach-feta-pasta

Eating more whole grains is associated with a lower risk of cardiovascular disease and New research shows that people who consume more whole grains can also reduce heart health risk factors before they develop into a more severe disease. (Incidentally, these risk factors and early signs include waist circumference, blood pressure, blood sugar and the values ​​of the “good” cholesterol and triglycerides of high-density lipoprotein during fasting. You can read more about them here.)

This is not little news when you consider that heart disease is both the leading cause of death worldwide according to the World Health Organization (WHO) and the cause of one in four deaths in the United States (CDC) according to the Centers for Disease Control and Prevention.

To lower your risk of heart disease, the CDC recommends quitting (or ideally never starting) smoking, maintaining a weight near “normal” for your height, and staying active. What you eat also plays an important role in your overall risk profile. According to a 2015 study by the Journal of the American College of Cardiology, eating a healthy diet of fruits, vegetables, whole grains, legumes, fish, vegetable oils, and poultry can reduce the risk of heart disease by a third.

But which of these foods are the best of the best for lowering the chances of heart disease in the first place?

That’s what a new study in the Journal of Nutrition found. The researchers relied on data from the “progeny cohort” of the Framingham Heart Study, a long-term study by the National Heart, Lung, and Blood Institute (NHLBI). This cohort shared medical history and reported physical exam reports about every four years from 1971 to 2014. From 1991 they also offered nutritional details. After initially excluding those with diabetes and anyone who did not share nutritional information, the scientists had to delve into the data on 3,121 people.



a bowl of salad on a plate: a call to all carbohydrate fans!  Here's what you need to know.


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Calling all carbohydrate fans! Here’s what you need to know.

Those who ate the least amount of whole grains reported an average of 1 inch larger waistlines every four years. Those who ate the most whole grains saw an average increase of about ½ an inch, plus smaller increases in blood pressure and sugar.

Related: Our Top 15 Heart Healthy Foods

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“Our results suggest that eating whole grains as part of a healthy diet offers health benefits that not only help us lose or maintain weight as we age. In fact, this data suggests that people who eat more whole grains are better able to maintain their blood sugar and blood pressure over time. Managing these risk factors in old age can help protect against heart disease, “Dr. Nicola McKeown, senior and corresponding study author and scientist on the nutritional epidemiology team at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University, reports to Medical News Today .

So what makes whole grain products so outstanding – and what makes them different from any old grain?

“The presence of fiber in whole grains can be satiating, and magnesium, potassium, and antioxidants can help lower blood pressure. Soluble fiber, in particular, can have a positive impact on post-meal blood sugar spikes, “said Caleigh Sawicki, Ph.D., MPH, who contributed to the study as part of her PhD at Tufts, added in the Medical News Today abstract. “Our research adds to the vast amount of observational data showing that higher intake of whole grains is linked to improved health. But we still don’t know much about the mechanisms behind the health effects of whole grains … It could be the fiber in whole grains, or it could be one of many other nutrients or polyphenols – or they all work together! “

The difference between whole grains and refined grains is that whole grains contain all three parts of the grain: the bran, the germ, and the endosperm, explains Jessica Ball, MS, RD, assistant nutrition editor at EatingWell.

“Most of the fiber comes from the bran, the germ contains most of the nutrients, and the endosperm contains the simple carbohydrates that help the plant have energy to grow. To make refined or” white “grains, the bran and germ are removed , which provides you with all of the simple, fast-burning carbohydrates and not much of the nutrients or fiber. Fiber is critical to everything from gut health to blood sugar control to heart health and more, “says Ball. (ICYMI, Here’s a deeper dive into whole grains and why they’re so important.)

Whole grains are also great sources of B vitamins, which help our cells metabolize energy and function optimally. The fiber and nutrients in whole grains slow their digestion so we can use as much energy as possible, unlike refined grains, which are digested quickly. This can result in an energy spike and crash instead of sustained energy.

Related: Is There Such a thing as good carbohydrates and bad carbohydrates?

The MyPlate guidelines recommend making at least half of your grain intake from whole grains. This means that if you eat six servings of grains a day, at least three should be whole grains. One serving of grain equals:

  • 1 slice of bread
  • ½ cup cooked cereal or pasta or
  • 3 cups of popcorn
  • ⅓ cup of crackers

Half a cup of oatmeal in the morning, an afternoon snack with 3 cups of popcorn, and half a cup of brown rice or whole wheat pasta for dinner will get you where you want to go, Ball says.

“The average American consumes about five servings of refined grains a day, much more than recommended. So it’s important to think about ways to replace refined grains with whole grains later in the day. For example, you might consider a bowl of whole grain cereal instead of a white flour bagel for breakfast, and replacing refined cereal snacks, appetizers, and side dishes with whole grain options. Small incremental changes in your diet to increase your whole grain intake will make a difference over time, “adds Dr. McKeown.

To translate these changes into reality, Ball suggests thinking about how these changes fit into your current meal plan.

“Try swapping whole grains in meals you are already enjoying to boost your intake. Serve brown rice, for example, as a side dish to a stir-fry or curry. Buy whole wheat pasta and breads instead of white bread or refined cereal pasta when you are in the store, ”she says.

Get inspiration to start tonight by making one of these 27 low calorie dinners made with whole grains.

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Healthy Eating

Tate’s Bake Shop Now Offers Vegan Cookies: Where to Find Them

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With World Cookie Day this weekend, it’s time to pamper yourself, and New York’s signature cookie company goes vegan just in time. Southhampton-based Tate’s Bake Shop has just launched its first range of vegan biscuits and has relocated its signature products to meet growing plant-based demand. The company’s new vegan cookies have the flavors Chocolate Chip and Vanilla Maple and offer well-known favorites without animal products. The cookies, certified as vegan by Vegan.org, use egg substitutes and vegan butter to mimic the classic recipes.

Tate launched the two new cookies on December 1st in preparation for World Cookie Day on December 4th. Both flavors are available through Tate’s website, Amazon, and select grocery stores in the Northeast. The company also announced that the vegan biscuits will be available in Whole Foods Markets later this month after debuting for the first time.

“As a brand committed to delighting consumers with delicious new treats, we’re excited to introduce a vegan variety of our cookies,” said Lauren Sella, chief marketing officer of Tate’s Bake Shop. “Tate’s continues to strive to provide uncompromising handcrafted quality in all of its products, while also meeting the evolving tastes of our customers.”

Tate was founded in 2000 and is now known far beyond Long Island. The confectionery company was acquired by Mondelez International for $ 500 million in 2018. Since then, the company’s expansion has accelerated, moving into the plant-based sector and improving product distribution. The company also recently developed a gluten-free biscuit and received kosher certification from the Orthodox Union.

“Having launched our gluten-free cookies more than a decade ago, we look forward to introducing our vegan cookies and growing with our customers’ changing lifestyles,” said Sella. “We hope that Tate’s premium vegan cookies will appeal to many who incorporate plant-based foods into their choices.”

Tate’s new range of biscuits catapults the New York bakery into a rapidly growing market. The vegan confectionery market has grown strongly in recent years and reflects the stronger trend towards plant-based nutrition. A report by Grand View Research found that the global vegan confectionery market was valued at $ 816 million in 2019. The report found that the market is expected to grow 11.8 percent CAGR from 2020 to 2027.

Companies like Mondelez are taking the vegan confectionery market to a new level. Several other cookie companies, including Insomnia Cookies, Chip NYC, and more, have helped bring plant-based cookies into the spotlight. Maya’s Cookies by Maya Madsen from San Diego also saw sales increase by 10,000 percent last summer.

Mondelez also develops the plant-based chocolate ball. Another subsidiary, Cadbury, recently launched its first plant-based chocolate bar. The Cadbury Plant Bar offered two flavors: Salted Caramel and Smooth Chocolate. The parent company’s increased efforts across the confectionery industry indicate broader efforts to meet plant-based needs around the world.

“The increasing public appetite for a variety of snack options and plant-based alternatives has never been more evident,” said Louise Stigant, UK Managing Director at Mondelez. “At Mondelēz, changing consumer demands have long shaped our ambition to offer a wide range of products that are suitable for everyone, and the new Cadbury Plant Bar range is the latest stop on the way.”

31 delicious, herbal recipes for repeating

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Greater Flint Health Coalition + SNAP-Ed = a healthier community

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This article is part of Stories of Change, a series of inspiring articles by people providing evidence-based programs and strategies that empower communities to eat healthily and get more exercise. It is made possible with funds from the Michigan Fitness Foundation.

The Greater Flint Health Coalition (GFHC) is focused on improving the health of Genesee County’s residents. To that end, they offer a variety of programs to motivate residents in fun and easy ways, promote healthy behavior, and connect people of all ages with resources that will help them live healthier lives. So it only made sense for the coalition to add two new programs to help residents eat healthily and get more exercise.

“In a community health survey, our residents reported a lack of access to healthy food,” said Nichole Smith-Anderson, GFHC director of special projects. “There aren’t a lot of grocery stores here and not much knowledge about healthy eating either. If people don’t know how to cook or have never eaten a vegetable, the chances of buying it are slim, especially if they are on a budget. “

The first program added as part of GFHC’s “Commit to Fit” program is The Learning Kitchen, a program designed for adults to learn how to incorporate healthier foods into their diet through cooking and nutrition education. Topics range from balancing and planning meals, expanding groceries to maximize nutrition, and shopping strategies to cooking techniques. The Learning Kitchen classes are taught by local chefs and / or trained nutritionists.

The second program is Fresh Conversations. It offers interactive sessions for seniors. The program promotes healthy aging in accordance with the American Dietary Guidelines, which encourage people to eat a variety of fruits and vegetables, whole grains, lean protein and healthy fats, and reduce their consumption of sodium and added sugar.

Residents of the Burton Senior Center in Burton celebrate the completion of their Fresh Conversations program with nutritionist Amanda Mattila.
Both programs are made possible by funding from the Michigan Fitness Foundation (MFF )’s Supplemental Nutrition Assistance Program Education (SNAP-Ed). MFF is a state executive agency of the Michigan Department of Health and Human Services for the educational component of the Supplemental Nutrition Assistance Program. SNAP-Ed is a U.S. Department of Agriculture educational program that teaches those eligible for SNAP how to live healthier lives. MFF offers grants for conducting SNAP-Ed programs throughout the state of Michigan.

“The SNAP-Ed courses empower people. It gives them practical ideas on how to incorporate more fruits and vegetables into their daily lives, ”says Smith-Anderson. “It doesn’t have to be this massive change in diet, but simply how to eat healthier.”

Learning Kitchen participant Toni Isaac says she has already learned a lot from teacher Alaina Larrea.

“She gave us good information on how to cook with more vegetables, whether fresh, frozen, or canned. She also taught us how to look for those nutritional information on the food label,” says Isaac. “When you pick up a can of something, you don’t really pay attention to what’s in it – added sugar, sodium, how much fiber. It was a really good session on these various things that we take for granted.” . “

Because The Learning Kitchen is offered virtually, Larrea increases engagement by involving participants in hands-on activities during each lesson. She lets students know which fruits and vegetables will be featured in class so they can purchase them in advance and join in during the cooking demonstrations.

A lesson on zucchini shows different uses, perhaps as a stand-alone side dish, in a homemade quick bread or as an alternative to pasta in dishes like spaghetti.

“The SNAP-Ed programs give people an idea of ​​how to prepare fruits and vegetables and not be intimidated,” says Smith-Anderson. “There’s a lot to suggest that people can watch cooking demos and do them themselves and build their confidence. They realize, ‘I can do this. It’s not too difficult.’ All of the recipes are really geared towards being very easy and affordable. There aren’t too many ingredients, and that’s really important to make sure people are successful. “

When comparing fresh fruits and vegetables to frozen or canned products, Larrea encourages her students to find food in their own kitchen instead of showing the food on the screen and giving lectures on its nutritional value. Not only does this make the class more interesting, it also shows participants what is in the foods they are used to eating. It also helps dispel myths about food. You will also learn that fresh, frozen, or canned fruits and vegetables all have similar nutritional levels and that having frozen or canned fruits and vegetables on hand and increasing the variety of fruits and vegetables you consume can be useful. Canned frozen fruits and vegetables can also be an economical choice for those who find fresh produce spoil before they can eat anything. Isaac is used to considering the health and economic benefits of the foods she buys every time she makes a purchase.

“The study kitchen definitely helped me. I know more now, ”she says. “I think if more people started using the Commit to Fit programs, we would find a better health situation in the Flint community.”

While the move to virtual platforms has been challenging for many organizations offering programs, this was GFHC’s first experience of offering SNAP-Ed courses, so it seemed natural to conduct them online.

“The virtual option definitely has an advantage. It makes it easier for people to participate and allows us to engage more individuals, ”says Smith-Anderson. “Some people feel uncomfortable in a classroom environment, be it because of COVID, transportation, or any other reason. I have found that many people enjoy participating in the comfort of their own homes. Our virtual programming makes this possible, especially for those who are unwilling or unable to participate in this social component. “

To prepare participants for the adult virtual courses, Larrea emails them pre-study materials so they know what to expect. She also sends them recipes that are tailored to each lesson and nutritional reinforcement items – such as practical kitchen gadgets that make cooking easier.

“I take a visual and practical approach,” says Larrea. “I like to see the effects when participants make the connection in their real life. Now they can use it to improve their health.”

While The Learning Kitchen remains virtual, Fresh Conversations will now be offered both on-site at senior citizen centers across the county and virtually for those who prefer to attend from home. Larrea says virtual classes will continue to be important to improve access to the programs.

SNAP-Ed Nutrition Educator Alaina Larrea teaches seniors about cardiovascular health through synchronous virtual learning at the Brennan Senior Center in Flint as part of the Fresh Conversations program.
“The virtual class really reduced the transport barrier for participants,” she says. “And while face-to-face classes are great, our adults often need to find transportation or babysitters. Virtual delivery really helped break down barriers. “

Larrea and Smith-Anderson agree that SNAP-Ed programming is helping catalyze healthy change in Flint and across Genesee County.

“Offering SNAP-Ed programs is one of the many steps we are taking to keep our community as healthy as possible,” says Smith-Anderson. “SNAP-Ed helps our community to build awareness and knowledge about healthy living. People are overwhelmed and think they have to run marathons to get well and they don’t. We are beginning to see that people have small but significant behaviors, and that goes a long way in improving their health. ”

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16 Kitchen Gadgets That Are Absolutely Worthless — Eat This Not That

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When it comes to kitchen gadgets there are some gems out there, but then there are some absolutely worthless options that TV, Amazon, and TikTok have convinced us we need. In fact, I’m willing to bet that you have some of these gadgets and gadgets in a drawer in your kitchen, or worse, gathering dust out in your garage.

If I’m being honest, I hate kitchen appliances. The old adage that a chef’s best tool is his hands is mostly confirmed. I hate digging out and assembling a clunky plastic piece of equipment when I could have just grabbed my favorite chef’s knife and got to work and finished a lot quicker. Just like one of my favorite chefs, says Alton Brown, the only Unitasker in your kitchen should be your fire extinguisher. What I really learned from looking through pages of Amazon gadgets is that people are really scared of using a knife.

If you’re on the hunt for Christmas gifts that are worth worth while, here are the 16 Worst Kitchen Gadgets To Pass Over On Amazon Right Now. (Plus, check out the best foodie gifts in each state.)

Somehow this has over 7000 reviews and is rated as one of Amazon’s best products in kitchen tools. I can see how tempting the Original Jokari Baggy Rack is, especially when filling multiple bags at once for kid’s lunch or pre-portioning ingredients for the week’s meals, but most bags stay open when partially filled. So this Unitasker is not worth it. In fact, one reviewer said, “These are so unstable and thin. The only parts that work as advertised are the adjustable arms. They move up and down.”

RELATED: Sign up for our newsletter for more gift ideas and cooking tips.

KPKitchen pancake batter dispenser

The KPKitchen Pancake Batter Dispenser may be good if you work in a pancake house, but it’s clunky and pretty useless at home. One Amazon review said, “Bad design for the handle. Skip this one and try another.” You can measure perfect pancakes with a measuring cup or simply measure with the eyeball. After all, the joy of homemade pancakes isn’t the look, it’s the fun toppings and the sugar rush after eating.

RELATED: 19+ Best Healthy Pancake Recipes For Weight Loss

The original Bear Paws Shredder Claws

Unless you’re a professional grill master, the Original Bear Paws Shredder Claws are not required in your kitchen. Celebrity chef Alton Brown agrees. While these may seem like a must have because they can shred meat and stabilize large things like watermelon while you cut and dice, a sharp knife and your hands can do the same. Save space in your kitchen drawers and throw them away.

RELATED: The Worst Mistakes Everyone Makes While Cooking Eggs, According to a Chef

Onion cutterCourtesy of Amazon

The Tomato Onion Vegetables Slicer Food Slice Assistant is an all-around weird idea. The gadget will help you guide your knife to make perfect vegetable slices. But with a little practice you can also use your chef’s knife to get even slices out of the vegetables. This may be good for kids learning how to safely cook and use a knife, but other than that, it’s a big no from me.

RELATED: 12 Food Safety Rules You Will Definitely Break

Chef'n Corn Stripper plastic blade

Why? Why do we need a corn stripper? A sharp knife can do exactly the same thing, and you won’t injure your hand in the process by constantly twisting the Chef’n Corn Stripper Plastic Blade around the cob. An Amazon reviewer said, “Works fine on thin ears of corn, but not stout ones. I still use a knife most of the time.” The blades inside the scraper are also never cleaned after each use. This is a pass.

RELATED: 20 Corn Recipes That Crush It

Magic Butter knife spreaders and curlers

The Magic Butter Knife Spreader and Curler is a strange concept. It’s essentially a butter knife that you probably already have in your cutlery drawer, but with a series of holes like a cheese grater. It’s supposedly able to scoop hard butter straight out of the fridge, but you can also just soften the butter in the microwave for about 10 seconds and have perfectly softened butter for toasting. “I tried using it once and threw it straight in the trash can,” revealed an Amazon review.

TIED TOGETHER:

Avocado cutter

I love avocados, but I hate this device. The OXO Good Grips 3-in-1 Avocado Cutter does the same thing as a knife, but without the precision of a sharp knife. The cutting edge is hard to get through with avocados, and it’s often too big for avocados, and I don’t even start with the pitholder. Just use a short paring knife when making avocado toast.

RELATED: 7 Secrets to Buying the Perfect Avocado

Herb chopper

Herb strippers have become very popular thanks to TikTok, but I can’t stand the kitchen gadgets, especially the Chef’n LooseLeaf Plus Kitchen Herb Stripper & Chopper, which also cuts herbs. First, you are expected to poke each individual herb through the correct hole so that the leaves separate from the stem, and then you can chop them up with scissors. No thank you. I stick to removing herbs by hand and then cutting them with a knife. That opinion was shared by an Amazon reviewer who said, “And since I can clean it up with my knife, it’s now unused in the back of a drawer.”

RELATED: 17 Herbs to Try for Your Mind and Body, Says Science

Egg separatorCourtesy of Amazon

Egg separators are already a no-go in my book, but the Mr. Sneezy egg separator is so incredibly weird that I want it to be for a white elephant party on vacation. The egg separator works by holding the yellow egg yolk in the carafe and the egg white coming out of the “nose” of the device. To make it easier to separate the eggs, gently break them open and separate them by hand. Just make sure you wash your hands really well after you’re done.

RELATED: The 31 Dirtiest, Crudest Things To Do In Your Kitchen

Hutzler 571 banana cutterCourtesy of Amazon

Another trendy gadget is the Hutzler 571 banana cutter, but I say, don’t get infected by it. Why do you need something that only slices bananas anyway? I’m here to tell you don’t. If you’re making banana pudding or anything else that requires lots of banana slices, just use a paring knife. If you’re having a bad day just read the reviews and you will feel better right away, promise.

RELATED: 9 Ways Bananas Can Help You Lose Weight, Say Dietitians

Fullstar vegetable cutter - spiraliser vegetable cutterCourtesy of Amazon

The Fullstar Vegetable Cutter – Spiralizer Vegetable Cutter is one of the most useless things I have seen in a kitchen. In fact, one reviewer agreed, saying, “This device is complete crap, and now I’m outside of my return window with a shockingly poor and useless device.” The large device takes up a lot of space and has many additional parts and blades that can be easily misplaced or broken. I can’t imagine cleaning all of this with pieces of vegetables stuck in small crevices. Do yourself a favor and learn how to use your chef’s knife and make the appropriate cuts for your dish.

RELATED: 50 Best Easy (and Quick) Dinner Recipes

Tomato cutter

The Progressive International Zip Slicer doesn’t have to be in your kitchen unless you’re slicing a million grapes or tiny tomatoes. According to personal testing, the grapes and tomatoes never come out perfectly cut and really end up as mushy, partially cut pieces. If you like uneven cuts and pieces of food that may cook faster than others, this is for you, but this is not a gadget for most home cooks.

RELATED: 30 Best Cooking Tips, According to Experts

Dash Safe Slice mandolin cutter, julienne + dicer for vegetables

The Dash Safe Slice Mandolin Slicer, Julienne + Dicer for Vegetables can be helpful if you are not comfortable using a real mandolin to thin vegetables, otherwise this is not a gadget worth buying. One reviewer said of the device, “Oh, and the part where plastic falls into your food probably isn’t safe, either.” The slicer uses gravity to pull vegetables into the chute while you pump the top button, but imagine trying to clean everything up for a moment. And while it claims “compact storage”, it will really take up a lot of drawer space. Just stay away from this one.

RELATED: 30 Most Dangerous Items That Lurk In Your Kitchen Right Now

Mini Bag Sealer Heat Seal Kitchen Tools

The Mini Bag Sealer Heat Sealer Kitchen Gadgets is another TikTok trend that people absolutely have to try out. This device is essentially a hot hair straightener, but for food. One reviewer agreed, saying, “I felt like I was using a curling iron.” If resealing bags is really that important to you, try transferring your potato chips or chocolate chips into a zippered plastic bag and resealing it that way.

RELATED: 7 Weirdest Things to Buy at Walmart

New stainless steel ravioliform dumpling maker

How many dumplings do you make by hand where you need a mold? I suppose not many. This stainless steel ravioliform dumpling maker is small in size. So if you really need to have a kitchen appliance, the advantage is that it is easy to store. You can also use a fork to keep your dumplings and ravioli tightly closed and not burst when cooked.

frywall

While the Frywall 10 may have been on Shark Tank, I wouldn’t invest in it. The splash guard is too high to stir or move ingredients in a pan, and the edges can melt or dissolve if your pan gets over 450 degrees. Just skip this and use the lid that probably came with your pans if you really want no oil splatters all over the stove. One Amazon review said, “The idea is great and it certainly prevented grease from splashing, but holes started to form after two uses and now it seems to collapse completely.”

Read other important cooking tips:

15 cooking tips that we learned from Ina Garten

20 cooking tips that will change your life

9 essential kitchen tips that will add value to your next meal

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