Tag Archives: Diets and dieting

Health

An 81-year-old brain doctor’s 7 ‘hard rules’ for keeping your memory ‘sharp as a whip’

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Like any other part of your body, your brain needs daily exercise. Neglecting your brain health can make you vulnerable to degenerative brain diseases like Alzheimer’s and other forms of dementia.

As a neuroscientist, I’ve spent decades guiding patients with memory problems through brain-enhancing habits and exercises — many of which I practice, too.

Here are seven brain rules I follow to keep my memory sharp as a whip at 81 years old:

1. Choose fiction when you can.

You can learn a lot from non-fiction works, but they are often organized in ways that allow you to skip around based on personal interests and previous familiarity with the subject.

Fiction, on the other hand, requires you to exercise your memory, as you proceed from beginning to end and retain a variety of details, characters and plots.

Incidentally, I’ve noticed over my years as a neuropsychiatrist that people with early dementia, as one of the first signs of the encroaching illness, often stop reading novels.

2. Never leave an art museum without testing your memory.

“Western Motel” by Edward Hopper 1957. Oil on canvas, 30 1/4 x 50 1/8 inches (77.8 x 128.3 cm). Located in the Yale University Art Gallery, New Haven, Connecticut, USA. (Photo by VCG Wilson/Corbis via Getty Images)

Fine Art | Getty

My favorite painting to do visualization exercises with is Edward Hopper’s “Western Motel,” which depicts a woman sitting in a sunlit motel bedroom.

Start by intently studying the details until you can see them in your mind’s eye. Then describe the painting while looking away from it.

Illustration: Olivia de Recat for CNBC Make It

Did you include the tiny clock on the bedside table? The gooseneck lamp? The piece of clothing on the chair at the lower right of the painting? Can you recall the colors and the composition of the room?

You can do this with any piece of art to boost your memory.

3. Keep naps under 90 minutes.

Naps lasting anywhere from 30 minutes to an hour and a half, between 1:00 p.m. to 4:00 p.m., have been shown to increase later recall for information encoded prior to the nap.

Several studies have also found that naps can compensate for poor sleep at night. If you struggle with insomnia, a mid-afternoon nap can boost memory performance.

Over the years, I’ve trained myself to nap for exactly half an hour. Some people I know have learned to nap for only 15 minutes, and then wake up refreshed and reinvigorated.

4. No party is complete without brain games.

My favorite activity is “20 Questions,” where one person (the questioner) leaves the room and the remaining players select a person, place or thing. The questioner can ask up to 20 questions to guess what the group decided.

Success depends on the questioner’s ability to keep clearly in mind all of the answers and mentally eliminating possible choices on the basis of the answers.

Bridge and chess are also great for exercising your memory: In order to do well, you have to evaluate previous games, while also considering the future consequences of your decisions in the past and present.

5. Eat brain foods.

Dr. Uma Naidoo, a nutritional psychiatrist at Harvard Medical School, has a great acronym for a BRAIN FOODS:

  • B: Berries and beans
  • R: Rainbow colors of fruits and vegetables
  • A: Antioxidants
  • I: Include lean proteins and plant-based proteins
  • N: Nuts
  • F: Fiber-rich foods and fermented foods
  • O: Oils
  • O: Omega-rich foods
  • D: Dairy
  • S: Spices

And good news for chocoholics (like me): A 2020 study found that cocoa flavonoids, the ingredients in dark chocolate, can enhance episodic memory in healthy young adults.

6. Use images for hard-to-remember things.

My wife’s dog, Leah, is a Schipperke (pronounced “SKIP-er-kee”). It is a distinctive name, but I’d have the hardest time remembering it. So to finally be able to answer “What kind of breed is that?” at the dog park, I formed the image of a small sailboat (small dog) with a burly skipper holding a huge key.

Get in the habit of converting anything which you find hard to remember into a wild, bizarre or otherwise attention grabbing image.

7. Don’t sit on the couch all day.

One recent study of 82,872 volunteers found that participants 80 years or older who engaged in moderate to high level of physical activity were at lower risk for dementia, compared with inactive adults aged 50 to 69 years.

Even just a shift from sedentary non-activity (prolonged sitting, a “never walk when you can drive” attitude), to active movement (standing, climbing stairs, walking a mile daily) made a difference.

Housework has also been linked to higher attention and memory scores and better sensory and motor function in older adults.

Dr. Richard Restak, MD, is a neuroscientist and author of 20 books on the human brain, including “The Complete Guide to Memory: The Science of Strengthening Your Mind” and “Think Smart: A Neuroscientist’s Prescription for Improving Your Brain’s Performance.” Currently, he is the Clinical Professor of Neurology at George Washington Hospital University School of Medicine and Health Sciences. In 1992, Dr. Restak was a recipient of The Chicago Neurosurgical Center’s “Decade Of The Brain Award.”

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MIT neuroscientist shares 4 things she never does to avoid ‘brain fog and forgetfulness’

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The alarm goes off. You get dressed, grab your coffee, and head to work. But by lunchtime, you start to feel disorganized. You reread emails because you lack focus and mental clarity.

There’s nothing worse than brain fog. In addition to stress and lack of sleep, it can be caused by the immune system creating an inflammatory response in the brain. This can lead to symptoms like poor concentration and memory, or difficulty making decisions.

As a neuroscientist, I study the causes of brain fog and forgetfulness. To avoid them, here are four things I never do:

1. I never let my body get tense for too long.

Even if you think you’re relaxed, your body may be physically tense (e.g., stiff neck, back or shoulder pain). This can be a result of stress from things like unfinished tasks or looming deadlines.

So when I notice that my body is tense, I immediately do an exercise called “box breathing”:

  1. Inhale through your nose as you slowly count to four seconds.
  2. Hold your breath for a count of four seconds.
  3. Exhale through your nose, releasing all the air from your lungs, as you slowly count to four seconds.
  4. Hold your breath for a count of four seconds.
  5. Repeat for at least four rounds.

Box breathing is a simple way to help calm your brain. Studies also show that it can reduce levels of cortisol, which is the chemical produced when the body is under stress.

2. I never use screens one hour before bedtime.

As tempting as it might be to scroll through Instagram or watch TV before bedtime, these activities can be too stimulating for the brain.

Instead, I try to read a book before turning out the lights. If that doesn’t help me sleep, I do a “relaxation body scan,” squeezing and releasing muscles — starting at my toes and all the way up to my head.

Ideally, we need about eight hours of sleep a night. More than that can lead to a depressed mood, and less than that doesn’t give the brain enough time to rest and reset.

3. I never load up on glucose.

If your gut isn’t healthy, your brainpower can falter, too. I strengthen my gut-brain axis by maintaining a diet rich in hydrating foods, healthy fats and digestible protein.

Most important of all, I try to avoid sugar. Your brain uses glucose (sugar) as fuel, but refined carbohydrates like high fructose corn syrup found in sodas are not good sources of fuel. Your brain gets a burst of too much glucose, then too little.

This can lead to irritability, tiredness, mental confusion, and impaired judgment.

I also eat foods rich in magnesium — whole grains, leafy greens, dried beans and legumes — to help regulate my mood and sleep cycle. And I make sure to have my last caffeinated drink of the day before 10:00 a.m.

4. I never go a day without meditating.

I meditate for at least 12 minutes a day.

Doing this at nighttime can help mitigate brain fog the next day:

  1. Remove all distractions from your room.
  2. Sit or lie down in a comfortable position.
  3. Take deep breaths.
  4. Quietly observe your thoughts.
  5. Whatever thoughts come, simply acknowledge them return your focus to your breathing.

If you don’t like to meditate, you can do a mindful activity such as cooking or taking a quiet walk.

I also recommend coming up with a mantra that you can say in the morning, like: “Brain fog is a state of mind. I will go to bed early tonight and be fine tomorrow.”

By articulating your goals to yourself out loud, you can start to be more intentional about changing your habits. And through that repetition, your brain and body will start to follow suit.

Dr. Tara Swart Bieber is a neuroscientist, medical doctor and senior lecturer at MIT Sloan. She is the author of “The Source: The Secrets of the Universe, the Science of the Brain,” and hosts the podcast Reinvent Yourself with Dr. Tara. She works with leaders to help them achieve mental resilience and peak brain performance, improving their ability to manage stress, regulate emotions and retain information. Follow her on Twitter and Instagram.

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Health

Daily practices to lengthen your healthspan

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Living to 90 is a feat in itself, but imagine being able to compete in triathlons even as you near that distinguished age. 

This is the reality for Dr. Joseph Maroon, an 82-year-old triathlete who also works as a consultant neurosurgeon for the Pittsburgh Steelers and medical director of the World Wrestling Entertainment (WWE).

“I tell people my goal in life is to die young as late as possible,” Maroon says. “I’m focused on my healthspan, not so much my lifespan.”

Maroon credits his value of mind and body connection for his ability to compete in eight Ironman Triathlons, nine marathons and over 70 Olympic-distance triathlon events. 

He experienced a “lifequake,” as he describes it, when his dad passed; it both led him to his lowest point of quitting neurosurgery and flipping burgers at age 40, and his purpose, when the banker who held the mortgage of the burger joint, invited him to go running.

“I noticed coincidentally with my physical activity, my depression was slowly lifting, my 15-pound weight loss was coming down, my brain was starting to function again and eventually, I was able to get back to neurosurgery,” Maroon says. “The physical activity literally saved my life.”

From that point forward, Maroon made some serious changes to his daily habits, which he believes added extra years to both his “healthspan” and his lifespan.

Daily practices of an 82-year-old triathlete and neurosurgeon

These are six daily practices that Maroon implemented in his life after age 40, and he still does them everyday:

  1. Eat a Mediterranean diet. Maroon’s diet consists of mostly fruits and vegetables with chicken and fish occasionally. He rarely eats red meat.
  2. Exercise regularly. Maroon dedicates an hour per day to his exercise routine, six days a week.
  3. Abstain from smoking, drinking and taking non-prescription drugs.
  4. Keep your stress levels low. One way Maroon reduces stress is by balancing his values. He makes sure that he spends equal time on work, family/friends, spirituality and physical activity each day.
  5. Get adequate sleep. Maroon sleeps 6 and half to 7 and half hours each night.
  6. Takes supplements like Omega 3 fatty acids which Maroon takes for brain health and reduced inflammation. He also takes magnesium to balance his workouts and glyteine, which he believes may reduce chances of developing Parkinson’s disease and Alzheimer’s. You should consult with your doctor and do extensive research before adding any supplements to your diet.

“I figured any year beyond 60 was going to be a bonus for me,” says Maroon.

“I’m now 82, and still functioning at a very good level.”

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Health

A cardiologist shares 4 worst foods for high cholesterol—and what she eats to keep her ‘heart healthy’

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Want to maintain a healthy heart and brain? Keep a close eye on your cholesterol numbers.

LDL (low-density lipoprotein) cholesterol builds up in the arteries and forms plaque, which blocks blood flow to the brain. HDL (high-density lipoprotein) cholesterol picks up the LDL and takes it to the liver to be processed.

The optimal levels vary from person to person, so always check with your doctor first.

As a cardiologist who treats patients with high cholesterol, I always try to use diet as medicine first. Here are the four worst foods for high cholesterol — and what I eat instead to keep my heart healthy:

1. Red meat

Yes, that includes burgers, ribs, steak and pork chops. If you don’t want to cut out red meat altogether, focus on small amounts of lean meat. And by small, I mean a portion size of up to three ounces — and eat red meat at most, once a week.

Remember that poultry also contains saturated fat, so avoiding red meat doesn’t necessarily mean you should load up on chicken. 

As for meat alternatives, I’m generally skeptical about engineered foods. To me, plants were never meant to bleed.

What to eat instead: Think fish and shellfish. Shrimp may be high in cholesterol, but as long as you don’t douse it with butter, it will supply you with plenty of protein while leaving your blood cholesterol alone.

Some other delicious lean protein options are white-fleshed fish like tilapia, halibut, cod and bass.

2. Anything fried 

Frying food typically ups the calorie count because saturated or trans fats and cholesterol are absorbed by the foods during the process.

What to eat instead: Bake potatoes, kale or broccoli to a crisp when you’re craving crunch. Or, you can invest in an air fryer, which uses much less fat.

3. Processed meat 

The World Health Organization has classified processed meats such as bacon, hot dogs and salami as carcinogens. Processed meat is also loaded in sodium and saturated fat.

What to eat instead: Fake bacon is unlikely to satisfy your cravings for a BLT. My advice? Cut way back on these products and make them special occasion treats.

4. Baked goods 

Mass-produced cookies, cakes and pastries are often dense in calories, low in nutrients, and contain large amounts of fat (especially saturated fats like butter and shortening) and sugar. All of these are big culprits of high cholesterol.

What to eat instead: Bake at home, and control the amount and type of fat and sugar you use.

Dr. Elizabeth Klodas is a cardiologist and founder of Step One Foods. Trained at Mayo Clinic and Johns Hopkins, Dr. Klodas has published dozens of scientific articles throughout her career, authored a book for patients, “Slay the Giant: The Power of Prevention in Defeating Heart Disease,″ and served as founding editor-in-chief of Cardiosmart.org.

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A brain expert shares his 7 ‘hard rules’ for boosting memory and fighting off dementia

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The average human brain shrinks by approximately 5% per decade after the age of 40. This can have a major impact on memory and focus.

What’s more, brain disorders are on the rise. In 2020, 54 million people worldwide had Alzheimer’s disease or other dementias, and that number is expected to grow.

But serious mental decline doesn’t have to be an inevitable part of aging. In fact, certain lifestyle factors have a greater impact than your genes do on whether you’ll develop memory-related diseases.

As a neuroscience researcher, here are seven hard rules I live by to keep my brain sharp and fight off dementia.

1. Keep blood pressure and cholesterol levels in check

Your heart beats roughly 115,000 times a day, and with every beat, it sends about 20% of the oxygen in your body to your brain.

High blood pressure can weaken your heart muscle, and is one of the leading causes of strokes. Ideally, your blood pressure should be no higher than 120/80.

Cholesterol is critical to your brain and nervous system health, too. The American Heart Association recommends getting your cholesterol levels measured every four to six years.

2. Manage sugar levels

Blood sugar is the primary fuel of the brain. Not enough of it, and you have no energy; too much, and you can destroy blood vessels and tissue, leading to premature aging and cardiovascular disease.

Keep in mind that sugar isn’t enemy, excess sugar is. It’s easy for grams of sugar to add up, even if you think you’re being careful — and usually, sugar will sneak in through packaged foods.

Where is the sugar hidden? Look for these in the ingredients list:

  • Dextrose
  • Fructose
  • Galactose
  • Glucose
  • Lactose
  • Maltose
  • Sucrose

And be wary of any product that includes syrup, such as agave nectar syrup or high-fructose corn syrup.

3. Get quality sleep

Studies show that people with untreated sleep apnea raise their risk of memory loss by an average of 10 years before the general population.

For most people, a healthy brain needs somewhere between seven and nine hours of sleep a night.

My tips for memory-boosting, immune-enhancing sleep:

  • Keep a consistent bedtime and wake-up schedule.
  • Turn off devices one hour before bedtime.
  • Do something relaxing before bedtime, like listening to soft music or doing mindful breathing exercises.
  • Go outside and get in natural sunlight as soon as you can after waking up.

4. Eat a nutritious diet

One way I keep things simple is to have most, if not all, of these items in my grocery cart:

  • Fatty fish like salmon
  • Avocados
  • Nuts
  • Blueberries
  • Cruciferous veggies like arugula, broccoli, Brussels sprouts and collard greens

When food shopping, I ask myself three questions to help determine whether something is good for my brain:

1. Will it spoil? In many cases, perishable is a good thing. The additives and preservatives that keep food from spoiling wreak havoc on your gut bacteria.

2. Are there tons of ingredients in that packaged food? And for that matter, can you pronounce the ingredients? Or does it look like the makings of a chemical experiment? Also avoid anything where sugar is one of the first few ingredients.

3. Do you see a rainbow on your plate? The chemicals that give fruits and vegetables their vibrant colors help boost brain health.

5. Don’t smoke (and avoid secondhand and thirdhand smoke)

Smokers have a 30% higher risk of developing dementia than non-smokers. They also put those around them at risk: Secondhand smoke contains 7,000 chemicals — and at least 70 of them can cause cancer.

Then there’s thirdhand smoke, which is not actually smoke. It’s the residue of cigarette smoke that creates the telltale smell on clothing or in a room. That residue alone can emit chemicals that are toxic to the brain.

6. Make social connections

In a recent study, people over the age of 55 who regularly participated in dinner parties or other social events had a lower risk of losing their memory. But it wasn’t because of what they ate, it was the effect of the repeated social connection.

To lessen isolation and loneliness, you can also boost brain chemicals like serotonin and endorphins by performing small acts of kindness:

  • Wish others well or check in with somebody.
  • Give a compliment without expecting anything in return.
  • Make a phone call to somebody you don’t usually reach out to.

7. Continuously learn new skills

Maintaining a strong memory is not all about brain games like Sudoku, Wordle and crossword puzzles.

Learning skills and acquiring information are much more effective ways to make new connections in the brain. The more connections you make, the more likely you are to retain and even enhance your memory.

When you think about learning something new, approach it the way you would with fitness training. You want to work out different muscles on different days. The same goes for the brain.

Over the course of this week, try cross-training your brain by mixing mental activities (learning a new language or reading a book) and physical learning activities (playing tennis or soccer) .

Marc Milstein, PhD, is a brain health expert and author of “The Age-Proof Brain: New Strategies to Improve Memory, Protect Immunity, and Fight Off Dementia.” He earned both his PhD in Biological Chemistry and his Bachelor of Science in Molecular, Cellular, and Developmental Biology from UCLA, and has conducted research on genetics, cancer biology and neuroscience. Follow him on Twitter and Instagram.

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A cardiologist shares the 5 foods she avoids for a ‘healthy heart’—and what she eats instead

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As a cardiologist who has treated thousands of patients, I am often asked about what foods to eat for a healthy heart.

Of course, you don’t need be a nutritionist to know that you won’t benefit from a consistent diet of cheeseburgers, donuts and French fries. But there are a number of popular choices that are actually not that good for your heart.

Here are five foods I always try to avoid eating in excess — and what I opt for instead:

1. Bread

Many people are surprised to learn that bread and baked goods are some of the biggest contributors of sodium in our diets. High sodium consumption can raise blood pressure, which is a major risk factor in heart disease and stroke.

A plain bagel, for example, can contain 500 milligrams of sodium, which is about a third of what the American Heart Association recommends per day for most adults.

Refined flours in bread can also make our blood sugars spike. And remember, just because it’s brown, that doesn’t make it better.

For fiber content, I try to look for visible grains and seeds all throughout each slice, and I aim for at least three grams of fiber per 100 calories.

2. Margarine

Too much butter isn’t healthy for your heart, but alternatives like margarine aren’t always better.

There used to be more trans-fat — which raises “bad” cholesterol and lowers “good” cholesterol — in margarine before the FDA implemented a ban on partially hydrogenated oils in 2015. But just because the trans-fatty acids are gone, that doesn’t make margarine automatically good for us. 

Many on the market are made with palm oil, which contains high amounts of saturated fats that can raise your cholesterol.

Margarine made from olive oil or flax oil are better choices. Olive oil contains only minor levels of saturated fat and no trans fats. Another great substitute for butter that I love is mashed avocado.

3. Skim milk

Milk and dairy products containing milk fat are major sources of saturated fatty acids. And while skim milk may be the better option, I still encourage people to switch it up and try alternatives.

Almond, cashew, and macadamia nut milks are higher in heart-healthy unsaturated fats, as are soy, hemp, and flax milks.

If you’re drinking milk because it’s a good source of calcium, know that calcium can be found in many different foods. Almonds, broccoli, kale, oranges, beans, edamame, figs and canned salmon are all heart-healthy options that can add more calcium to your diet.

4. Diet Soda

It might not contain any sugar, but diet soda can still mess with your biochemistry. Recent studies have revealed that artificial sweeteners found in diet soda can affect the production of important proteins in our gut that protect against obesity and diabetes.

For refreshing beverage options, I like going with tea, which is full of heart-healthy compounds that help fight inflammation and cell damage. Black and green tea have been associated with a lower risk of heart attack and stroke.

Another great option is a glass of sparkling water with some fresh fruit and mint leaves tossed in.

5. Granola Bars 

Although they might sound healthy, most granola bars contain much more than just the oats, nuts and fruits typically highlighted on the front of the package.

Many also come loaded with added sugars, artificial sweeteners and other counterproductive ingredients, like palm oil.

I much prefer raw nuts as a satisfying snack on their own. When I eat oats, I typically go for a breakfast of oatmeal, using dried or fresh fruit as the sweeteners.

Dr. Elizabeth Klodas is a cardiologist and founder of Step One Foods. Trained at Mayo Clinic and Johns Hopkins, Dr. Klodas has published dozens of scientific articles throughout her career, authored a book for patients, “Slay the Giant: The Power of Prevention in Defeating Heart Disease,″ and served as founding editor-in-chief of Cardiosmart.org.

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A Harvard nutritionist shares 6 brain foods that will help your kids stay ‘sharp and focused’

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The first few years of life set the foundation for brain health. Studies show that a nutritious diet in infancy is key to promoting a child’s long-term well-being, and the foods they eat can impact their cognition, temperament, motor skills and language development.

As a nutritional psychiatrist, I’ve found that foods rich in omega-3 fatty acids, folate, iron, iodine, zinc, choline and vitamins A, B12 and D support brain function, behavior and learning. Avoiding processed foods with added sugars is also key.

Children can be picky, so parents will have to get creative. Here are six brain foods that will help your kids stay sharp and focused:

1. Superfood smoothies

Smoothies are a tasty way to incorporate lots of nutrients into your child’s diet — and even disguise foods that they might normally fight. You can even call it a “milkshake.”

For the best superfood smoothie, add folate-rich and fiber-rich leafy greens like spinach or kale, along with chia seeds or walnuts for plant-based omega-3 fatty acids, fiber and protein. Then throw in an avocado for healthy fats, followed by antioxidant-rich blueberries.

Adding plain, unsweetened yogurt can also increase your smoothie’s creaminess, protein levels and gut-healthy probiotics that boost mood.

2. Homemade veggie fries

Eating a colorful variety of vegetables is so important for getting enough fiber and phytonutrients, as well as fueling both gut health and mental health.

Air fryer ovens add a crispy, crunchy texture to food without deep frying. Use it to make zucchini, carrot or green bean “fries.”

Then top the vegetables with a pinch of black pepper and turmeric, rosemary, oregano, parsley or thyme to add flavor.

3. Homemade hummus

Legumes are healthy, plant-based sources of iron, zinc, protein and fiber, benefitting brain development.

Homemade hummus is a versatile way to incorporate legumes into your child’s diet. It can be served in so many ways, such as a dip paired with apple slices, carrot sticks, thinly sliced celery or sugar snap peas.

Adding some color to your hummus can make it more appealing to kids. Think: a bright orange carrot hummus or a deep-purple beet hummus topped with a monster face made out of vegetables.

4. Salmon

Introducing your child to fish at a young age can increase their likelihood of enjoying it and eating low-fat, vitamin-rich proteins for the rest of their life.

Salmon is soft and mild enough for young children, and is also a good source of vitamin B12 and omega-3s, which promote healthy brain development and happier moods.

5. Eggs

Whole eggs are an excellent source of brain-boosting vitamins A, D and B12, along with choline. Choline is especially important for young children, as it has been shown to improve brain development and long-term memory.

I recommend buying pastured eggs: One study found that pastured eggs can have twice as much vitamin E and almost three times as many omega-3s as caged eggs.

6. Meatballs

Sneak some powerful plant-based fiber and nutritious veggies into your child’s diet through meatballs.

Start with a base of beans, lentils or pastured ground turkey. Then add shredded spinach or grated zucchini.

Use flax seeds to bind the ingredients for added omega-3s and toss in your spices. Baking the meatballs, versus frying, is the healthiest way to do it.

Dr. Uma Naidoo is a nutritional psychiatrist, brain expert, and faculty member at Harvard Medical School. She is also the Director of Nutritional & Lifestyle Psychiatry at Massachusetts General Hospital and author of the best-selling book “This Is Your Brain on Food: An Indispensable Guide to the Surprising Foods that Fight Depression, Anxiety, PTSD, OCD, ADHD, and More.” Follow her on Twitter and Instagram.

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A cardiologist shares the 5 foods she eats every day to lower cholesterol—and keep a ‘healthy heart’

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As a cardiologist who has treated thousands of patients, one of the most common health concerns I come across is high cholesterol. But the solution doesn’t always have to come from a pill, which can have side effects.

The foods we eat play a major role in keeping those cholesterol numbers low. The best part is that you don’t have to put tons of restrictions around your diet in order to see positive changes.

Although there is great individual variation to dietary cholesterol, just making a few tiny improvements in your eating habits can yield significant reductions in LDL cholesterol — or the “bad” cholesterol that contributes to fatty buildups in arteries.

Here are five inexpensive foods I eat regularly to help lower cholesterol and keep my heart healthy:

1. Oatmeal and oat bran

2. Almonds

A 2018 study found that almonds can lower LDL cholesterol while maintaining or even increasing HDL cholesterol — or the “good” kind that helps remove other forms of cholesterol from your bloodstream.

If you’re not a fan of almonds, other options that have been shown to improve cholesterol levels include hazelnuts, macadamia nuts, walnuts and pistachios.

3. Chia seeds

Chia seeds supply plenty of essential omega-3 fatty acids. Increasing consumption of these healthy fats by even one gram per day has been associated with a 16% reduction in the risk of cardiovascular issues. 

Although omega-3 fatty acids have relatively little effect on LDL, they can help raise HDL cholesterol and help lower triglycerides, a type of fat found in your blood.

4. Broccoli

Studies have demonstrated a connection between consuming vegetables and reducing the risk of heart disease. 

Broccoli in particular is plentiful in soluble fiber, which does wonders for high cholesterol. Other cholesterol-busting vegetables to consider include spinach, Brussels sprouts and collard greens.

In addition to supplying a multitude of vitamins and antioxidants, eating vegetables regularly has been shown to help lower cholesterol, with higher intakes associated with progressively lower LDL levels. 

5. Watermelon

Swap the sugar snacks for some sweet watermelon if you want to lower your cholesterol. Watermelon naturally contains lycopene, which has lipid lowering properties, reducing total and LDL cholesterol.

For those who aren’t big on watermelon, consider adding apples, grapes, strawberries, citrus fruits or even avocados to your diet. All of these are rich in pectin, a type of soluble fiber that lowers LDL cholesterol.

Dr. Elizabeth Klodas is a cardiologist and founder of Step One Foods. Trained at Mayo Clinic and Johns Hopkins, Dr. Klodas has published dozens of scientific articles throughout her career, authored a book for patients, “Slay the Giant: The Power of Prevention in Defeating Heart Disease” and served as founding editor-in-chief of Cardiosmart.org.

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‘Put these on your grocery list’

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Food and mood are so intricately connected that they’ve inspired a new area of brain study: Nutritional psychiatry, which examines how what we eat impacts how we feel.

As a dietitian and nutritionist who has researched and experienced this connection firsthand, I find it infinitely fascinating that we can empower ourselves to feel partly — or sometimes entirely — better based on our dietary habits.

The foods you eat can make or break everything from your work and productivity to your mental state and physical health. To boost your mood and brain energy levels, put these 35 foods on your grocery list:

Complex carbs

1. Pumpkin seeds
2. Apples
3. Chickpeas
4. Strawberries
5. Oatmeal

Complex carbs pack in more nutrients than simple carbs and, due to their higher fiber content, take longer to break down.

They also help stabilize blood sugar levels, which can stabilize your mood. Fluctuations in blood glucose can cause your mood to change rapidly, leaving you irritable, low on energy and feeling downright dreadful.

Lean protein

6. Eggs
7. Salmon
8. Lentils
9. Chicken
10. Lean beef

Protein is necessary for healthy energy levels. It takes longer to digest than carbs, keeping your blood sugar balanced and providing lasting energy.

It also affects hormones that control satiety, so when you eat enough of it, you can ward off “hanger.”

Amino acids, which are the building blocks of protein, help repair and replenish tissue — and your body needs them to make certain neurotransmitters.

Healthy fats

Folate

16. Spinach
17. Asparagus
18. Brussel sprouts
19. Pomegranates
20. Shellfish

Folate plays a role in the production of dopamine and impacts other mood-related neurotransmitters, helping you keep calm and carry on.

It has also been shown to help prevent neural tube defects, support cell growth and repair, and regulate sleep patterns, especially as you age.

A deficiency in folate levels has been linked to a number of brain issues, including dementia and depression.

Iron

Vitamin C

26. Oranges
27. Lemons
28. Kiwi
29. Bell peppers
30. Tomatoes

Vitamin C is an antioxidant that assists the body’s ability to make neurotransmitters, including dopamine and serotonin, which both work to stabilize mood.

Your body needs vitamin C to maintain and repair all tissues, so it helps wounds and cuts heal. Plus, your adrenal glands require vitamin C to make stress hormones, including cortisol. The more stressed you are, the more cortisol you produce — and the more vitamin C you need.

Melatonin

31. Tart cherries
32. Grapes
33. Barley
34. Broccoli
35. Pistachios

Tryptophan, as well as nutrients like calcium and vitamin B6, help you produce melatonin, but you can also get this “sleep hormone” from the foods listed above.

Melatonin doesn’t have a soporific effect. Instead, it shifts you into a state that helps you ease your way toward sleep. Eating foods rich in melatonin before bedtime can help you take full advantage of the natural increase in this hormone that happens in the evening.

Patricia Bannan, MS, RDN, is a dietitian, nutritionist, chef and author of “From Burnout to Balance: 60+ Healing Recipes and Simple Strategies to Boost Mood, Immunity, Focus and Sleep.” She has been featured in The Oprah Magazine, Shape, Health, Parenting and Good Housekeeping. Patricia received her master’s degree in nutrition from the Friedman School of Nutrition Science and Policy at Tufts University. Follow her on Twitter and Instagram.

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Health

A Harvard nutritionist shares the No. 1 food she eats every day to keep her brain ‘sharp and focused’

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Eating the right “brain-boosting foods” can significantly decrease your risk of developing neurological problems, improve your mental health, and help you stay sharp and focused.

As a nutritional psychiatrist, a big part of my job is advising patients — especially those who want to improve their brain health or are trying to recover from trauma — about foods they should incorporate into their daily diet.

And there are so many options, from leafy greens like spinach and kale to nuts like almonds and walnuts. But through my years of research, I’ve found one to be the most beneficial when it comes to helping your brain age well: blueberries.

The brain-boosting benefits of blueberries

I suggest adding 1/2 to one cup per day. Frozen blueberries are just as good as long as they don’t have added sugars, juice or preservatives.

Versatile, accessible and absolutely scrumptious, here’s why I love eating blueberries every morning:

1. They are high in flavonoids

Blueberries are packed with flavonoids, which are plant compounds that offer a variety of health benefits. Studies have found it can lower your risk for dementia.

People who eat a diet that includes at least half a serving per day of foods high in flavonoids may have a 20% lower risk of cognitive decline, according to a 2021 study that surveyed 49,493 women with an average age of 48, and 27,842 men with an average age of 51.

2. They are packed with antioxidants.

Blueberries are rich in anthocyanins, a type of antioxidant that gives these berries their characteristic color. Anthocyanins support a healthy stress tolerance and anti-inflammation throughout the body, particularly in the brain.

The antioxidant phytonutrients — that is, plant nutrients — found in blueberries also quell inflammation in the body and brain, and protect cells from damage.  

3. They are rich in fiber.

I frequently speak about the profound connection between our gut and our brain — or what I call the “gut-brain romance.”

Like antioxidants, fiber decreases inflammation and feeds the “good bacteria” in the gut. Blueberries are rich in fiber, allowing them to improve our microbiome health and reduce inflammation in the gut and the brain.

4. They contain folate

Folate is an important vitamin that allows neurotransmitters, the chemical messengers within our brain that govern mood and cognition, to function properly.

Where a deficiency of folate may underlie some neurological conditions, improving folate status has beneficial effects on our mental health, brain health and cognitive age.

How to incorporate blueberries into your diet

I love carrying a small container of blueberries in my bag as a healthy snack for when I’m on the go. But if you want to get creative with your blueberry intake, here are two of my favorite recipes:

Watermelon and Blueberry Ice Pops

These simple homemade ice pops are soothing because of their cool, lightly sweet taste. Watermelons are also rich in antioxidants and vitamins A, B and C. These treats can be made with almond milk for a creamier texture or coconut milk for added flavor.

Servings: 6 to 8 pops
Prep time: 10 minutes

Ingredients:

  • 2 cups seeded, chopped watermelon
  • 1 cup almond or coconut milk (optional)
  • 1/2 teaspoon fresh lime juice
  • 1 tablespoon lime zest
  • 1/4 tablespoon honey
  • 1/2 cup fresh or frozen blueberries

Steps:

  1. Puree the watermelon with the milk, if using, in a blender.
  2. Stir in the lime juice, lime zest and honey.
  3. Pour into stainless‐steel ice-pop molds until each mold is two‐thirds full, leaving room for the blueberries.

Chia Pudding Topped With Nuts and Blueberries

Chia pudding is a great way to start the day and doesn’t require any early-morning prep. Since it has to be set in the fridge overnight, you can prepare it the night before.

Servings: 2
Prep time: 10 minutes

Ingredients:

  • 1/2 cup organic canned light coconut milk
  • 1/2 teaspoon honey
  • 1/2 teaspoon vanilla extract
  • 1/4 teaspoon ground cinnamon
  • 2 tablespoons chia seeds
  • A handful of blueberries and nuts

Steps:

  1. Pour the coconut milk into a mason jar and stir in the honey, vanilla and cinnamon. Sprinkle the chia seeds on top.
  2. Screw the lid of the mason jar on and shake well so that the seeds mix with the milk.
  3. Chill overnight in the fridge.
  4. Serve topped with blueberries and nuts.

Dr. Uma Naidoo is a nutritional psychiatrist, brain expert, and faculty member at Harvard Medical School. She is also the Director of Nutritional & Lifestyle Psychiatry at Massachusetts General Hospital and author of the best-selling book “This Is Your Brain on Food: An Indispensable Guide to the Surprising Foods that Fight Depression, Anxiety, PTSD, OCD, ADHD, and More.” Follow her on Twitter @DrUmaNaidoo.

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