While no specific food can cure sickness, sometimes, eating the right thing can relieve symptoms and help you feel better. But keep in mind that what works for one person might not work for another. The best thing you can do when you dont feel well is to focus on what helps you and what sounds appealing.

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Here, dietitian Andrea Dunn, RD, breaks down what foods to eat and drink when youre feeling under the weather.

Dunn says that when you think about what foods to eat when youre sick, think about it as three basic categories:

When youre sick and dont feel well, you might not have an appetite or you might feel like you cant keep anything down. But if youre not eating or drinking, dehydration can quickly set in.

Oftentimes when were sick and dont feel good, dehydration is a big part of it, explains Dunn. It might be because youre throwing up or running to the bathroom every five minutes. Or you might feel so sick that you just dont have an appetite.

But dehydration is one of the biggest reasons why people end up in the emergency room when theyre sick.

You might be so dehydrated that you cant walk or you pass out and hit your head. Moderate to severe dehydration needs quick medical attention. If left untreated, dehydration can cause urinary or kidney problems, seizures and can even be life-threatening.

Heres what to eat and drink when youre dehydrated or to avoid becoming dehydrated:

Diarrhea is when food is moving too quickly through your body. Youll want to focus on eating foods that can slow that process down, which means choosing foods that contain soluble fiber. This type of fiber acts as a thickening agent and adds form to the stool to help slow it down.

Dunn says that when your gut is sick, youll want to avoid or limit caffeine and sugar alcohols. Caffeine can overstimulate your digestive system and make diarrhea worse. Sugar alcohols dont get absorbed in the gut and instead hang out in your large intestine, which can lead to bloating, stomach pain and more diarrhea.

Heres what to eat and drink when your gut is sick:

From the stomach flu, to food poisoning, to pregnancy feeling nauseated can derail your entire day. And nausea can run the full spectrum, from vomiting, to feeling an overall sense of queasiness, to dry heaving.

When youre feeling nauseous or have a stomachache, you should really try to eat every couple of hours, says Dunn. Eating small amounts more frequently can help get a little food at a time into your system.

Heres what to eat and drink when youre nauseous:

When youre hit with the flu, a cold or general crud, the last thing youll want to do is leave your home or go to the store and spread your germs. Instead, stock up on food now to have on hand in case you or someone in your house gets sick.

Stock up on:

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The Best Foods to Eat When Youre Sick - Health Essentials from Cleveland Clinic

It's inevitable: we all get older. And as we age, our skin becomes more prone to wrinkles and sagging. It's a sad truth, we know. Yet, you can slow the progression of wrinkles and fight aging by eating a diet that's rich in whole foods that promote skin tautness and collagen production and fight free radical damage, too.

"I think as with all things with aging, a lot of it is about what you don't want to eat rather than what you do," says Dr. Paul Jarrod Frank, Celebrity Cosmetic Dermatologist in New York City. "Most importantly, you want to minimize and avoid foods that will age you quickly, such as sugar, dairy, white flour, alcohol, and foods with gluten, which are inflammatory."

But if you're looking to prevent wrinkles, Dr. Frank recommends following a Mediterranean diet, and one that is extra high in fruits and vegetables, as these brightly colored foods are packed with antioxidants and will promote collagen healing, he explains. To help you load up on the foods to best keep you wrinkle-free, here are a couple of staples that will satisfy your belly, add color to your plate, and of course, keep your skin dewy and youthful. And be sure to add any of The 7 Healthiest Foods to Eat Right Now to your diet, too.

This cruciferous veggie is not only great for adding fiber and plant-based protein to your diet, but it can also fight off an invasion of wrinkles.

"Broccoli is my favorite green vegetable to prevent wrinkles as it has a huge anti-inflammatory and anti-aging component," Dr. Frank says. Enjoy it sauted with garlic and olive oil as an easy side dish. (And just you know, here is your guide to the anti-inflammatory diet that heals your gut, slows the signs of aging, and helps you lose weight.)

Maybe this veggie was the key to the legendary Popeye's skincare routine.

"Spinach is super hydrating and has a bunch of antioxidant vitamins including A, C, E, and K, and it is rich in iron and magnesium for muscle building," Dr. Frank says. Use it in salads or stuff some into an omelet for a protein-dense breakfast to start the day right.

"Nuts, especially almonds, are great because they have the type of fats that are good for cell membranes and that protect against sun damage," Dr. Frank says. This will keep your skin more youthful, taut, and overall just healthy long-term. Enjoy as a nut butter spread or by the handful!

This green machine is trendy for a reason.

"Avocados are great because they are full of healthy fats, contain antioxidant vitamins, and have inflammation-fighting fatty acids," Dr. Frank says. Enjoy as a dip or chop or slice to use in salads, egg dishes, tacos, and more.

These small berries are high in antioxidants to promote heart health and to fight free radical damage that can wreak havoc on the skin.

"One of my favorite fruits is blueberries, which are rich in vitamins A and C and prevent collagen loss," Dr. Frank says. Go ahead and enjoy some in a bowl of Greek yogurt or oatmeal.

In addition to monounsaturated lipids, olive oil contains antioxidants such as vitamin E and polyphenol.

"Vitamin E can prevent collagen breakdown in the skin, which results in wrinkles, and polyphenols have been shown to work well with sunscreen to prevent UV from damaging the skin and may prevent skin cancer," says Erum N. Ilyas, MD, MBE, FAAD, dermatologist and CEO and founder of AmberNoon.

Fish, such as halibut, mackerel, salmon, and tuna, contains omega 3 fatty acids, which have been shown to reduce inflammation caused by UV rays.

"It is thought that fish lowers prostaglandin E2 levels to prevent collagen breakdown and some studies have shown that in combination with vitamin E and C, omega-3 fatty acids can promote collagen synthesis," Dr. Ilyas says.

Lentils, as well as all legumes, are high in folate, potassium, iron, and magnesium, all of which are essential nutrients for skin health that work in conjunction with other antioxidants to prevent premature aging of the skin.

"Folate applied topically to the skin has been shown to increase the firmness and elasticity of the skin," adds Dr. Ilyas.

Lycopene is a carotenoid, which is another powerful antioxidant with photoprotective qualities, and it may aid in the prevention of wrinkle formation, says Dr. Ilyas. It gives red berries and fruits their distinctive color, so enjoy all those raspberries, strawberries, watermelon.

Eggs are high in protein, which is needed for skin elasticity and to fight the aging process. So, enjoy eggs hard-boiled as a snack or for breakfast in a frittata, along with those leafy greens and broccoli inside!

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10 Foods to Prevent Wrinkles, According to Doctors | Eat This Not That - Eat This, Not That

FAO Director-General highlights the need to step up joint efforts to make agri-food systems more inclusive, resilient and sustainable to meet the Sustainable Development Goals

8 February 2020, Rome - The 47th Session of the UN Committee on World Food Security (CFS) has kicked off today with a call to step up joint action towards a comprehensive transformation of global agri-food systems, in order to make them more inclusive, resilient and sustainable, as well as to tap their potential to contribute to the fight against poverty, hunger , all forms of malnutrition, and inequality.

According to the FAO latest estimates, hunger is on the rise with nearly 690 million being chronically undernourished and up to 130 million more being added because of COVID-19. Two billion people consume low quality diets that cause micronutrient deficiencies and contribute to diet-related obesity and non-communicable diseases. More than 3 billion people have no access to healthy diets.

Speaking at the CFS opening session, FAO Director-General QU Dongyu noted that the COVID-19 pandemic maypush some 100 million people into extreme poverty and many more into chronic hunger and malnutrition. He also stressed that unsustainable agri-food systems continue to put pressure on natural resources, biodiversity, the environment, and climate.

Stressing that the pandemic has prompted the global community to rethink the way food is produced, processed and consumed, Qu urged all partners "to work together in harmony and solidarity to make agri-food systems more inclusive, resilient and sustainable." To this end, he highlighted the crucial role CFS plays by promoting policy convergence and coherence.

"As the host of the CFS Secretariat and one of its funders, FAO strongly values the Committee's potential, as a unique global platform for multi-stakeholder engagement, in the fight against hunger and malnutrition," he said.

CFS instruments

The Director-General also noted the importance of translating CFS products and recommendations into concrete action on the ground, at regional, country, and local levels, which requires the strong engagement of all stakeholders, including governments, civil society and the private sector.

"This means integrating the CFS policy frameworks, as appropriate, into national dialogues, legislative frameworks, as well as national, regional and global development efforts," he said, alluding to the CFS Guidelines on Land Tenure, the CFS Principles for Responsible Investments in Agriculture and Food Systems , the Framework for Action for food security and nutrition in protracted crises and the CFS Voluntary Guidelines on Food Systems and Nutrition, which are expected to be endorsed on Wednesday.

Qu highlighted that all CFS products should always rely on clear science and evidence and stated that FAO is ready to support the Committee on the main topics in its agenda for 2021: reducing inequalities, youth engagement and data systems.

New FAO

The Director-General also spoke about the fundamental transformative action FAO has taken over the last 18 months to refocus its efforts in alignment with the Organization's original mandate to eradicate hunger and poverty.

As an example, the Director-General pointed to the FAO's evidence-based, country-led and country-owned Hand-in-Hand Initiative, which aims to accelerate agricultural, transformation and sustainable rural development, accompanied by its state-of-the-art digital tools, including the Hand-in-Hand Geospatial Platform, the Data Lab for statistical innovation and Earth Map.

Among other notable developments, Qu cited FAO's holistic COVID-19 Response and Recovery Programme, which harnesses science, technology, data, human enterprise and creativity; as well as the Organization's recently introduced new Strategy for Private Sector Engagement to enhance strategic partnerships towards achieving the Sustainable Development Goals.

"We strongly believe that accelerating and scaling up science, technology and innovation is key to meeting the aspiration of transforming our agri-food systems and moving towards achieving the SDGs, especially SDG1 (No poverty), SDG2 (No hunger) and SDG10 (Reduced inequalities)," he said.

The Director-General also welcomed nine countries who have recently joined the CFS, namely Croatia, Djibouti, Honduras, Latvia, Maldives, Moldova, Saint Lucia, Saint Vincent and the Grenadines, and Ukraine.

Other speakers

During the opening session, UN Special Envoy to the UN Food Systems Summit Agnes Kalibata delivered a message on behalf of United Nations Secretary-General Antnio Guterres in which he underscored that 2021 would be pivotal for achieving SDG2 (eradicating hunger) as food security and nutrition were the most pressing development, security and human rights issues of our time.

He called for fundamental systematic change to address hunger, sustainability and malnutrition while respecting human rights, alleviating poverty and supporting inclusive and sustainable development for all which he said were core to his thinking behind the Food Systems Summit later this year in New York, and the pre-Summit in Rome in July. "The Committee on World Food Security has an important role to play in this Summit, from the reports of its High-level Panel of Experts, to the policy convergence products," Guterres added.

For his part, CFS Chair and Permanent Representative of Thailand to the UN Agencies in Rome, Thanawat Tiensin, stressed that the work of CFS has never been more relevant than before, as the Committee can provide evidence-based policy guidance to overcome current challenges and uncertainties ahead. He added that the UN Food systems Summit 2021 in September would be an opportunity to build on this momentum.

President of International Fund for Agricultural Development (IFAD) Gilbert F. Houngbo referred to the current pandemic as the wake up call to address the multiple complex challenges facing food systems and underlined the need for making them more resilient and responsive to the needs of consumers and producers alike.

In his video address, Executive Director of the World Food Programme (WFP) David Beasley said that the combined effects of climate change, conflict and now the COVID-19 pandemic have caused a lot of damage on affected communities around the world, stressing the vital role CFS must play to address this global humanitarian crisis while pledging his support to the Committee's critical work.

The Chair of the CFS High-Level Panel of Experts (HLPE) Steering Committee Martin Cole presented the key outcomes of the HLPE's new report on "Food security and nutrition: building a global narrative towards 2030". The report is based on the analysis of food security and nutrition concepts, outcomes, drivers and critical policy directions that are vital for meeting SDG 2 targets and the entire 2030 Agenda.

He noted that according to the report we are not on track to reach the Agenda 2030 underlining that business as usual will not be enough while pointing to the need for a transformative change to our food systems.

About CFS47

CFS is the foremost inclusive international and intergovernmental platform for all stakeholders to work together to ensure food security and nutrition for all.

The 47th session (8-11 February) comes against a background of the unprecedented challenges posed by the impacts of the current COVID-19 pandemic on our food systems and livelihoods of millions of people worldwide.

During a four-days long session, the Committee is expected to endorse new Voluntary Guidelines on Food Systems and Nutrition, resulting from an inclusive multistakeholder negotiation process, and informed by the scientific input of the CFS High Level Panel of Experts and a Technical Task Team from among the CFS Advisory Group constituencies.

These guidelines will serve as a significant reference point for countries and others in their efforts to eradicate all forms of hunger and malnutrition by utilizing a "food systems" approach. The guidelines will also be an important contribution to the UN Food Systems Summit scheduled to take place in September this year.

The Committee will also initiate work to develop new Voluntary Guidelines on Gender Equality and Women's Empowerment as related to food security and nutrition.

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Committee on World Food Security kicks off calling for comprehensive transformation of agri-food systems - World - ReliefWeb

Highlights

Want to throw the best dinner party? Make sure you stuff the menu with enough chicken dishes. It is our fool-proof secret, and well, is it even a secret anymore? Chicken unites all meat-lovers, and it is possibly the easiest thing to work with and let's not forget how versatile it can be if given a chance. Yes, you heard us. You can prepare a whole gamut of things using chicken, hence being boring is just not an option! If you can use chicken to make the most robust curries, you can also use it to make slightly soothing delicacies like shorba. Shorba is a kind of a soup that was popularised during the Mughal era. Made with bunch hot and soul-satisfying spices, this soup is mostly of a watery consistency and has an almost tangy undertone. Chicken shorba is a Mughlai classic that you must have tried at various restaurants, now make it at home with this stellar recipe of ours. To make this chicken shorba, you would need chicken, coriander leaves, turmeric powder, salt, cream, corn flour, ginger garlic paste, butter, lemon juice and green chilli paste.

(Also Read:Bikaneri Gehun Dal Ki Khichdi Is A Nutritious Meal, Ideal For Diabetes Diet (Recipe Inside)

Weight-Loss Benefits Of Chicken Shorba:

If you cut back on corn flour, this shorba could make for an ideal weight-loss friendly-dinner. Chicken is an excellent source of lean protein or good quality protein. It helps build muscle, the more muscle you have the lesser room there is for fat to build. Protein also helps keep you satiated for long and preventing urge to binge. Eating in controlled portions is one of the key step towards sustainable weight-loss.

(Also Read:This Stuffed Mirchi Ka Achar Lasts For One Whole Year - Watch Recipe Video)

Shorba is a kind of asoup

How To Make Chicken Shorba:

Promoted

1. Boil chicken till soft. Let it cool and shred. Save the water for later.2. Heat butter in another pan, add ginger garlic paste. Sautee well.3. Add shredded chicken, followed by green chilli paste and salt.4. Then add turmeric powder, coriander leaves and mix everything well.5. Add the chicken water, mix everything well.6. Add some lemon juice for the extra zing. Mix again.7. Add cream, followed by corn flour. Mix well, until combined. Let it cook for a few minutes.

Serve hot and enjoy. You can find the full recipe with detailed-list of ingredients in the video above. Try it at home and let us know how you liked it in the comments section below.

(This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.)

About Sushmita SenguptaSharing a strong penchant for food, Sushmita loves all things good, cheesy and greasy. Her other favourite pastime activities other than discussing food includes, reading, watching movies and binge-watching TV shows.

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High Protein Diet: This Soul-Soothing Chicken Shorba Recipe Will Bowl You Over! - NDTV Food

Metabolism is a term often coined by people within the fitness industry, but what is it exactly. Metabolism refers to the process that helps break down incoming food to release energy. This energy is then used by the body to carry out its everyday activities occurring at cellular levels. In simpler words, metabolism helps burn calories and determines the speed at which the bodys motor is running.

Boosting and supercharging this metabolism is among the sure-shot ways of losing weight. If this metabolism slows down and becomes sluggish, the body is unable to burn the incoming fat and is forced to keep storing it in different parts of the body, eventually leading to weight gain. Such type of weight gain is extremely stubborn and does not go away as easily as expected. So for people who often complain of gaining weight despite working out daily and being watchful of their dietary intake, the problem lies within the metabolism which needs to be supercharged to experience any visible weight loss benefits.

The good news is that there are many different ways to boost a slowed-down metabolism in completely natural and harmless ways, for example, drinking more water, sleeping optimally, and taking help from a natural metabolic booster like Meticore.

Not maintaining adequate levels of hydration inside the body has been associated with slowing down of metabolism by a factor of 3%. While this may seem trivial to many, it greatly affects the bodys capability to burn fat and can significantly increase the risk of obesity and weight gain. Therefore, it is important to keep drinking enough water on a daily basis. As a general rule of thumb, 8 glasses of water are a must for every individual for supercharging the metabolism.

Another way to supercharge the metabolic processes is beginning the day with a cup of coffee. While coffee is a great way to energize and start the day with high levels of freshness, it is also a potential way to supercharge the metabolism in a completely natural way. Research has shown that consuming 100 milligrams of caffeine, found in an 8-ounce cup of coffee, can reset the bodys metabolic rate and increase it by 3 to 11 percent.

For people who are not a fan of coffee, green tea can also provide similar benefits in terms of metabolic boost. Green tea contains lots of catechins that can reduce the oxidative stress in the body, making it easier for metabolism to run optimally. You can also read this review of Meticore on Washingtonian for more details.

Eating green vegetables will help reach early satiety and keep users fuller for a much longer time. Additionally, these vegetables can also help the body burn more food instead of storing them inside the body, eventually leading to weight gain. Some of the best greens to include in the daily diet are celery, green peppers, lettuce, and broccoli.

Not consuming enough fiber can negatively affect the gut health and digestive processes. Eating it more often, on the other hand, promotes prolonged satiety and saves from repetitive binging and unhealthy snacking. Aim for consuming 30 grams of fiber per day through fibrous vegetables and other natural alternatives like psyllium husk.

A lot of people believe that working out too hard will help them burn more calories which is completely wrong. In fact, working out hard can reduce the total duration of exercise as the body eventually loses stamina and willpower. Moreover, intense workouts also lead to more hunger which consequently forces people to overeat. Instead, aim for long cardio sessions that are less-intense and more practical for weight loss.

While all the above-mentioned tips are likely to trigger weight loss, it is never a bad idea to complement these efforts with a natural, effective weight loss supplement like Meticore. Found only at meticore.com, these pills include the best ingredients sourced from plants, each of which has been scientifically proven to exert weight loss by supercharging the metabolism.

Consuming one pill per day of the Meticore supplement may reduce inflammation, decrease toxin load and fight oxidative stress, the three most common culprits behind a slowed-down metabolism in the body. As a result, weight loss takes place which is not only smooth and rapid but also sustainable.

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Supercharging the Metabolism Naturally - Combining Diet, Exercise, and Meticore - Big Easy Magazine

The new bottles will be available in convenience retail locations in the Northeast, Florida and California this month; across the Coca-Cola trademark brands (Coke, Coke Zero Sugar, Diet Coke). Fanta 13.2oz bottles will also be available in rPET bottles. In California, Texas and New York, 20oz 100% rPET Coke trademark bottles will also be available.

Across rPET innovations across its portfolio including with Coke, Dasani, Smartwater and Sprite the company says it is reducing the use of new plastic across its portfolio in North America by 20% from a 2018 baseline. This represents a 10,000 metric ton reduction in GHG emissions a year or the equivalent of taking 2,120 cars off the road for a year, says the company.

The new 13.2oz (390ml) 100% rPET bottle (excluding cap and label) has to deal with the demands of a carbonated beverage, without the consumer being able to notice the difference to a traditional plastic bottle.

Developing a new bottle made from 100% rPET was a challenge, Alpa Sutaria, vice president and general manager of sustainability, The Coca-Cola Company North America, told this publication.It took us about nine months to get to a point where we had designed a bottle that could not only meet the packaging performance required for a carbonated beverage, but also, once tested with consumers, we had a final product they were happy with.

The consumer should not notice a difference in their drinking experience.

Like other companies, Coca-Cola has had to address availability of rPET in order to create a bottle that can be produced at scale.

One of the biggest challenges in creating this bottle is procuring enough clean, food grade recycled plastic to be able to make enough of these sustainable bottles. We are working with several suppliers to source rPET for use in our packaging across the US. We are also continuing to invest in local recycling programs and infrastructure to help ensure that Americans can recycle our bottles and cans conveniently whether at home, at work or in public spaces, which is -- in turn -- recycled and reprocessed to make rPET for use in our bottles and other products.

Coca-Colas new rPET bottles will also include Recycle Me Again messages to prompt consumers to recycle bottles. It also champions the bottles design makes for a more sippable package for consumption on the go.

While launching 100% rPET bottles for its biggest and most iconic brand will boost its use of rPET, the 13.2oz bottle is just one of the sizes and packaging format for brand Coke and the company remains tight-lipped on how many 100% rPET bottles will be available or what percentage of its brand Coke sales can be expected to come from the bottles once they roll out at scale in the summer.

The price of the 100% rPET remains on a par with Coca-Cola's other bottles ($1.59 for the new 13.2oz size compared to $1.99 for a 20oz bottle).

At the moment, rPET accounts for around 10% of Coca-Colas global plastic packaging, although this depends on the market (in California, for example, Coca-Cola puts this figure at around 20% rPET). The company wants to boost this to an average of 50% recycled material in bottles and cans by 2030.

In the US, a series of transitions to increased rPET are scheduled for the coming months. This will start with the 13.2oz sip-sized bottle in the Northeast, Florida and California; then see Sprite roll out 13.2oz clear bottles made from 100% rPET in February in the same markets. Dasani will debut 20oz 100% rPET bottles in California, Texas and New York in March; while the brand will take these bottles to 30% rPET nationwide. In July, smartwater will launch 20oz 100% rPET bottles in California and New York.

In the summer, the 100% rPET 13.2oz bottle will roll out nationwide across a variety of brands including Coke trademarks, Fanta and Sprite.

Elsewhere, the trademark Coca-Cola brand already uses 100% rPET bottles in the Netherlands and Norway (as does the whole of locally produced beverage brands in the countries). In the UK, Coke bottles use 50% rPET.

Across the wider portfolio, Coca-Cola Company currently offers 100% rPET bottles in some form in 18 markets globally.

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Coke, Zero Sugar and Diet launch 100% rPET bottle in the US - BeverageDaily.com

Februarys a great time to focus on your heart. For one thing, theres Valentines Day. And for another, since 1964, February has been designated as American Heart Month to place a public health emphasis on cardiovascular disease education and prevention. There is certainly a genetic component involved when it comes to heart health, but many lifestyle factors can influence ones probability of developing cardiovascular issues. One of the most significant modifiable factors is nutrition.

Cardiovascular disease is the leading cause of death in the United States and represents almost 30 percent of deaths worldwide. Atherosclerosis and hypertension are two of the most common conditions classified within cardiovascular disease.

Atherosclerosis is an inflammatory condition that contributes to major incidence of cardiovascular episodes and mortality. It is characterized by the build-up of cholesterol, fat and other molecules in the arteries that results in plaque formation. Excessive calorie intake and inadequate physical activity can contribute to the release of inflammatory molecules that causes fat and cholesterol to penetrate and harden into arterial walls -- creating plaque. As more plaque accumulates over time, blood flow can be restricted and cause cardiovascular episodes. Symptoms can go undetected for a long time, which is why it is important to practice preventative measures through diet and lifestyle.

MORE FUEL UP: Want to reduce inflammation? Try the Mediterranean diet.

In addition to nutrition, high total cholesterol, low HDL-cholesterol, high LDL-cholesterol, being sedentary, a diagnosis of type 2 diabetes, or hypertension may also contribute to atherosclerosis. Hypertension is the scientific diagnosis for a high blood pressure reading above 140/90. According to the Centers for Disease Control and Prevention, one in two Americans has hypertension, yet only one in four have it under control.

The DASH diet was created as an eating pattern to tackle the high incidence of hypertension diagnoses. DASH stands for Dietary Approaches to Stop Hypertension, and research has shown the eating pattern alone was the only intervention to decrease blood pressure in patients with both high and normal blood pressure. The typical Western diet is high in plaque-promoting fats and refined carbohydrates with low nutrient density. Compared to the American Diet, the DASH eating pattern emphasizes intake of whole grain carbohydrate, a mixture of plant and animal-based proteins, and is much higher in fruits and vegetables. Today, the Mediterranean Diet is studied and promoted as a well-rounded expansion of the DASH eating pattern to improve blood pressure and cardiovascular measures. Here are a few specific nutrition recommendations for optimal heart health.

Aim for moderate carbohydrate intake from plant-based sources and grains: Carbohydrate is the main source of fuel for both the body and brain; therefore, we absolutely need some carbs on all of our plates. In addition to being our primary energy source, plant-based carbohydrate such as fruits, vegetables, beans and legumes are high in fiber as well as micronutrients that can lead to better arterial function and blood flow. A prime example is polyphenols, the most abundant dietary antioxidants found in plant-based foods. Whole grains like oats and barley contain polyphenols and a type of soluble fiber called beta-glucan, which has been shown to limit cholesterol reabsorption, lowering blood markers of LDL, or bad cholesterol. Thinking about trying the low carb, keto diet? Think again. Research shows that low carbohydrate intake can have a negative effect on cardiovascular measurements in the blood and can exacerbate plaque formation. Aim for a fist-sized serving of plant-based or whole grain carbohydrate on your plate at each meal.

Limit refined and processed foods: These foods are typically low in fiber, low in overall nutrients, and high in sodium. Reducing sodium intake has been shown to lower blood pressure in those with high and normal blood pressure readings. In addition to contributing to the flavor of food, sodium is used as a preserving agent to extend the shelf life of packaged foods, commercially baked pastries and some canned foods. The sodium content in canned foods can be easily decreased by draining the liquid from the can and rinsing the food under water to shake off the salt. Its recommended that sodium intake is less than 2,300 mg per day, which equates to about 1 teaspoon of salt. If you are someone who exercises frequently and sweats heavily, sodium should not be as much of a concern for you.

MORE FUEL UP: Worried about your blood sugar and diabetes? Add peanuts to your daily diet.

Replace trans fats and saturated fats with unsaturated fats: Like protein and carbohydrate, fat is the third macronutrient vital for nutrient absorption and to protect your heart and brain. People often believe that lowering cholesterol through food translates to lower blood cholesterol values. However, this is not the case for the majority of the population! Dietary fat is actually a more influential nutrient than dietary cholesterol when it comes to improving cholesterol. Bad fats refer to trans fats and saturated fats found in commercially baked foods, processed or cured meats, coconut oil, butter, margarine, vegetable shortenings and desserts like ice cream. We want to limit trans and saturated fats, which raise LDL by carrying cholesterol toward your heart. Good fat is found in protective unsaturated fats such as nuts, seeds, olive oil, oily fish, peanut butter, almond butter and avocado. Swapping trans or saturated fats for unsaturated fats has been shown to have a positive effect on lowering markers of cholesterol and improving heart health.

Focus on your overall eating pattern rather than a single nutrient: When I work with a patient aiming to improve heart health and/or lower cholesterol, I find there is typically a fixation on a single nutrient or food, like the cholesterol in eggs or salt in deli meat. Rather than hone in on increasing or supplementing a specific nutrient, emphasis should be placed on maintaining a well-balanced dietary pattern complemented by a variety of nutrients.

Major organizations like the American Heart Association and the National Institute of Health recommend an integrative approach for cardiovascular health that addresses diet, increasing physical activity, low to moderate alcohol consumption, stress management and limits smoking.

Use these nutrition habits to prioritize your heart health this month, and every month.

Emma Willingham is a registered dietitian who practices in an outpatient hospital clinic and through her private practice, Fuel with Emma. Willingham specializes in sports-performance nutrition, weight management and nutrition counseling, and aims to promote a resilient relationship between food, mind and body. You can find her on social media at @fuelwithemma.

Link:
Worried about hypertension? Here's what to eat to keep your heart healthy. - Houston Chronicle

If you think that papaya is only awarm-weather fruit, or to beenjoyed on vacation in a tropical paradise with a slice of mint, you're missing out on the amazing benefits the bright orange fruit has to offer. Studies show that papaya, with its lycopene-filled flesh, packs in more antioxidants and vitamins per100 grams than almostany other fruit. Lycopeneis known to reduce inflammation linked to major diseases, and eating a high-lycopene diet helps lower your risk ofcertain cancers andprotects your skin from sun damage and early signs of aging.

Studies also suggest that eating lycopene helps fight inflammation, which contributes to chronic diseases such as heart disease, type 2 diabetes, arthritis, Crohn's disease, and more. But, that's not the only reason to love papaya.

Unripeor green papaya contains high levels of what's called papaya latex, amilky liquid thatcan be potentiallyharmful to pregnant women since it has been known tolead to uterine contractions. The seeds are also known to spur contractions so if you are pregnant, doctors warn you to not eat papaya.

Papaya is a favorite for anyone who loves tropical fruit since it's a combination between cantaloupe and mango, with a softer texture, and a butter-like consistency that melts in your mouth. If you find it too rich, mix it into smoothies and use it to sweeten any recipe instead of other juice.

Half of small papaya contains more vitamin c than a single orange. It has 87 milligrams per cup or 157 percent of your recommended daily requirement of vitamin C, so eating papaya in the cold winter months is an immune booster.

Half of small papaya also contains 33 percent of your recommended daily requirement of Vitamin A, which is also great for immunity, as well as eyesight. The same half papaya will deliver 14 percent of your recommended requirement of Vitamin B9, which helps support healthy cell function. This folate vitamin also will help you feel less sluggish.

Papaya gets all this done efficiently, with only 62calories in a cup, which is extremely low for sweet fruit. Papaya is a good source of fiber,packing in nearly 3 grams per serving. Because most fruits do not contain protein, papaya is uniquein that it contains1 gram of plant-based protein.

Studies show that the lycopene in papaya helps protect your body from damage caused by free radicals. Think of free radicals as negative ions that cause trouble, and the antioxidants as positive forces that neutralize them. By eating lycopene you lower yourlevels of oxidative stress, which is linked to chronic diseases,such as somecancers, type 2 diabetes, heart disease, and Alzheimer's, according tothisstudy. By eating foods containing lycopene such as tomatoes, watermelon, guava, and papaya, you protect your body from the risk of disease.

Another studyindicated that "higher lycopene consumption was linearly associated with a reduced risk of prostate cancer,"and the study also stated: "there was a trend that with higher lycopene intake, there were reducedincidence of prostate cancer."

Chronic inflammationis a leading cause of many lifestyle diseasessuch as heart disease and type 2 diabetes and high blood pressure. In fact, whenyou eat the typical American diet that is full of animal products and processed foods, your cells become inflamed even if you don't realize it. This cellular inflammation causes the body to age faster, according to several studies. The best way to avoid this type of unhealthy inflammation and reduce the risk of disease is by eating a healthy, clean, whole-foods, plant-based diet.Studies prove that fruits and vegetables high in antioxidants, including papaya, help reduce this inflammation.

You don't need a lot of fruits and vegetables to make an impact on your health. In one study, a trial group of nonsmoking men consumed 2 servings of fruits and vegetables for 4 weeks, increasing their average intake up 5 servings and then to 8 servings a day. Results found that a moderate intake of vegetables and fruits may reduce inflammation as effectively as eating more fruits and vegetables. So you can add 2 a day and get the benefits your body needs. Still, those who ate more did register higher levels of healthy carotenoid and other cancer-fighting compounds and were even healthier, but if the goal is to reduce inflammation, 2 servings a day gets the job done.

Tropical fruit tends to be lower in fiber than hearty choices like an apple, yet, papaya delivers all the sweetness and fiber that you need when you want a sweet snack but you are trying to stay away from added sugar. One small papaya contains 3 grams of fiber, making it a perfect addition to a smoothie or acai bowl, and an easy afternoon snack.

High-fiber foods are linked to weight loss because they fill you up and make your body burn calories slowly. The soluble fiber in papayaslows down the digestion rate of other nutrients (like carbohydrates that you eat) and prevents sharp spikes in blood sugar, therefore you feel full quicker and stay full longer, which makes it easier to lose weight, according to research.And because your body isn't rapidly digesting food, when you eat high-fiber foods like papaya, you won't experience a sugar crash or feel hungry soon after eating.

For younger-looking skin that does not show damage from the sun or other environmental elements, eating papaya can turn back the clock, since its high levels of vitamin C and lycopeneact as potent antioxidants that have been proven to help reduce signs of aging. These two powerful compounds are known for their anti-aging properties.

Vitamin C stimulates collagen growth and collagen is the underlying structure of your skin. It also protects your skin cells against damage from UV light, according to a study.

Lycopene is known to reduce wrinkles by making skin smoother. In a study, post-menopausal women consumed a supplementof lycopene and vitamin C, and after 14 weeksthey found that their wrinkles had become smoother and their complexions younger looking. This may be one reasonthat manynatural skincare products include papaya extract for its smooth, clear skin properties.

The body's aging process starts at 30 years of age, sooner than you may have expected. One way to slow the impact of aging on your skin and body is to eat a diet rich in fruit vegetables and add high fiber, vitamin-packed foods likepapaya to your plate.

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Add Papaya to Your Smoothie to Lower Risk of Disease and Fight Aging - The Beet