Tag Archives: Self-improvement

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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Health

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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Business

Why you’re getting job interviews—but no offers

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As a career coach who has helped hundreds of people land six-figure jobs, I’ve found that most job seekers actually are qualified for the job that they want.

But when it comes time for the job interview, they’ll exhibit nervous body language, or babble out words that don’t say anything meaningful at all.

It’s important to identify your stumbling blocks so that you can present yourself in the best light. Here’s why you may be getting interviews, but no offers — and what to do about it:

1. You look desperate.

Have you ever thought “I really need this job” before an interview? Maybe you recently got laid off and need the money. It happens.

But interviewers can detect desperation. Remind yourself that not getting an offer doesn’t mean you’re a failure. Instead of only focusing on what you can get from the job, explain why you would be a valuable addition to the company.

For example,

  • What not to say: “I was laid off, and this role checks all my boxes.”
  • What to say instead: “Getting laid off gave me the time to step back and find positions like this one, where I can make a real impact in building a sales team. This is exactly when I’ve done in the past six years.”

2. Your self-doubt shows.

If you feel uncertain about your abilities, you’re more likely to speak with a nervous, indecisive tone, or have anxious body language, such as hunched shoulders and crossed arms.

Build your confidence by preparing at least three skills and three accomplishments to talk about. Practice speaking with conviction about your expertise, and why it makes you qualified for the role.

For example,

  • What not to say: “I was promoted in 2021 to a director role, which surprised and humbled me.”
  • What to say: “I was promoted in 2021 from senior manager to director thanks to my team’s 100% year-over-year growth in revenue. I was ready to take on training and coaching even more sales leaders.”

3. You didn’t provide enough details.

It’s easy to draw a blank after a tricky question, and just rattle off what’s listed on your resume.

The best candidates tell a story and share concrete examples of their most impressive achievements. Set the scene so your interviewer can understand the work that was required.

For example,

  • What not to say: “I successfully led an office move of 100 employees.”
  • What to say instead: “I had never lead an office move before, so I talked to experts and created a checklist of steps to take. I delegated tasks and gathered input, and held weekly check-ins to track progress. Things went smoothly because I had a strategic plan.”

4. You try to hide your weaknesses.

You might be inclined to avoid talking about your weaknesses. But when you are transparent about what you hope to work on, it shows that you have a growth mindset.

Ask the interviewer what their ideal candidate looks like. If you differ in any way, explain how you would fill in those gaps.

For example,

  • What not to say: “This position oversees a team of 20. I’ve never led a team of more than 10, but I know I can because I always get positive feedback from people I work with.”
  • What to say instead: “I’ve struggled in the past with leading a team of just 10 people. But I’ve been working on my time-management skills, and now I only take meetings that I absolutely need to be in. This way, I have more time to meet with individual team members to make sure they receive proper feedback.”

5. It had nothing to do with you.

Sometimes there simply wasn’t anything more you could have done to change the outcome because something behind the scenes happened.

Maybe they restructured and abandoned the hiring process for the position, or maybe there was a budget freeze. Or, even though you gave it your all, you weren’t the right match.

No matter the reason, it’s not your problem to fix. If they said they would get back to you, and it’s taking a while, it never hurts to follow up. But at a certain point, you must move on and put energy into other opportunities.

Natalie Fisher increased her salary by $60,000 in one job search. A former HR professional, she is now a career coach who helps job seekers understand and communicate their value and land six-figure roles. Follow her on LinkedIn and YouTube.

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Health

A former Google therapist shares the 5 types of perfectionists—and what makes them so successful

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Perfectionists aren’t balanced people, and that’s okay.

As a psychotherapist, I’ve worked with many self-described perfectionists, all of them bright, ambitious, hardworking people who inexplicably felt that something was wrong with them.

But as I delved into their stories, as well as the research on perfectionism, I came to a startling realization: Perfectionism is not a pathology, and treating it like one is causing countless people — mostly women — to suffer needlessly. 

Which type of perfectionist are you?

Based on my clinical work, I’ve identified five types of perfectionists. As you read through the profiles, keep in mind that perfectionism is a fluid and context-dependent construct.

For example, you could be a messy perfectionist when it comes to dating and an intense perfectionist at work. Understanding your profile will help you appreciate and manage your unique tendencies. 

1. Intense perfectionists

Intense perfectionists are effortlessly direct and maintain razor sharp focus when it comes to achieving their goals. Left unchecked, their standards can go from high to impossible, and they can be punitive with others and themselves for not meeting their standards.

2. Classic perfectionists

Classic perfectionists are highly reliable, consistent and detail-oriented, and they add stability to their environment. Left unchecked, they struggle to adapt to spontaneity or a change in routine, and can have a hard time developing meaningful relationships.

3. Parisian perfectionists

Parisian perfectionists possess a live-wire understanding of the power of interpersonal connection and hold a strong capacity for empathy. Left unchecked, their desire to connect to others can metastasize into toxic people-pleasing.

4. Procrastinator perfectionists

Procrastinator perfectionists excel at preparing, can see opportunities from a 360-degree perspective, and have good impulse control. Left unchecked, their preparative measures hit a point of diminishing returns, resulting in indecisiveness and inaction.

5. Messy perfectionists

Messy perfectionists effortlessly push through the anxiety of new beginnings, are superstar idea generators, adapt to spontaneity well, and are naturally enthusiastic. Left unchecked, they struggle to stay focused on their goals, ultimately spreading their energy too thin to follow through on their commitments.

What’s your perfectionist profile?

If you’re not sure which profile best fits you, take the quiz here.

It’s important to understand that when people say, “I’m a perfectionist,” they’re not saying that they expect themselves, others, the weather, or even all events that unfold in life to be perfect.

Perfectionists are powerful, intelligent people who recognize that everything can’t work out perfectly all the time. What they sometimes have trouble with is understanding why they feel so compelled to endlessly strive, or why they can’t just enjoy relaxing “like a normal person.” 

Perfectionism is a power, and like any power, it can be harnessed constructively. If you recognize yourself in the perfectionist profiles above, consider exploring your perfectionism. It may surprise you how much power you have.

In the midst of that exploration, also consider this idea: There’s nothing wrong with you. 

Katherine Morgan Schafler is a psychotherapist, writer and speaker. Formerly, she was an on-site therapist at Google. She earned degrees and trained at the University of California, Berkeley and Columbia University, with postgraduate certification from the Association for Spirituality and Psychotherapy in New York City. Her first book, “The Perfectionist’s Guide to Losing Control” is out now.

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Business

A 39-year-old who makes $160,000/month in passive income shares his best advice

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When starting a business, it’s sometimes hard to know what to prioritize, and going at it alone can be overwhelming. But there are strategies you can use to avoid common pitfalls.

My mission is to teach people how to earn money from their passions. It’s what I did: I went from living on food stamps to building two online businesses.

Today, I run a music blog, The Recording Revolution, and a entrepreneurship coaching company. I work just five hours a week from my home office and make $160,000 a month in passive income.

Here’s what I tell my 3,000 clients to think about in the first 30 days of starting a business:

1. Be clear about how you want to spend your time.

Many new business owners I meet know only one thing: how much money they want to make. 

While that’s a great starting point, it’s incomplete. Your business should serve your life, not the other way around. So make sure it aligns with your hopes, dreams and goals.

To get clear about the type of business and life you want, ask three questions:

  1. What does a perfect day look like to you? Don’t just think about your typical workday. Consider other life activities you want to fit into your day, like exercising or spending time with family.
  2. How many hours do you want to work a week? You don’t have to follow the standard 40-hour workweek. Knowing exactly how many hours you want to work will help you better prioritize tasks.
  3. How important is time off? Some people don’t care much about taking time off, as long as they love what they do. Others value extended time off. In order to have money flowing in when you’re not working, you’ll need to have some sort of passive income stream.

2. Simplify your business model.

When I started my music education business, people told me I needed to test my sales pages, throw launch parties and pre-record a bunch of ads in order to grow.

Rather than stretching myself thin doing things that didn’t make sense to me, I kept it simple and focused on three things: creating weekly content for my blog and YouTube channel, growing my email list from that audience, and promoting the paid products I created to that list.

If you’re just starting out, develop content around your expertise to grow an audience. It doesn’t have to be perfect. You can iterate as you go and design new products based on what your customers want more of.

3. Cut out unnecessary daily tasks.

Identify what daily activities will help you earn more. Don’t waste time or burn yourself out focusing on unimportant tasks.

It might feel good to get to inbox zero or change the color of the buttons on your website, especially in the early days where you want to feel like you’ve achieved a goal. But neither of those things will make you money.

Before you start a new task, ask yourself three questions:

  1. What’s the expected outcome for doing this task? 
  2. Does it lead to more money?
  3. Can I point to a direct link between doing that task and earning income?
  4. What’s the cost of doing this instead of something else? 

4. Prioritize having fun.

People can tell if you’re just doing something for the money or if you actually love what you do. That authenticity will connect you deeper to your customers and it will sustain you for the long haul. 

You don’t want to burn out because you spent all your time doing things that weren’t meaningful to you.

I always give my students this framework when they are beginning their entrepreneur journey: Build a business around something you see yourself doing and enjoying for the next 10 years. 

Graham Cochrane is founder of The Recording Revolution and author of “How to Get Paid for What You Know.” He has helped more than 3,000 people launch and improve their own businesses. Follow him on Instagram and Twitter.

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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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Health

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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Health

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 nutritionist with type 1 diabetes shares the top 5 ‘food swaps’ she eats to manage her blood sugar

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More than 11% of Americans have diabetes, which occurs when the pancreas does not produce enough insulin to regulate blood sugar levels.

As a nutritionist who has been living with type 1 diabetes for more than 30 years, I’ve found that having diabetes doesn’t mean you have to completely stop eating what you enjoy. Managing blood sugar is often more about making small food swaps, or adding, rather than eliminating, certain foods.

For example, you can still eat carbs, but you also need to add protein, a small amount of healthy fats and plenty of fiber. Protein, fat and fiber all moderate how quickly food is digested, which is helpful in balancing blood sugar levels.

Here are the foods I eat — and the foods I try to cut back on — to help manage my diabetes:

1. Bean-based or vegetable pasta

Turning vegetables into noodles using a spiralizer is a great way to increase your fiber and vitamin intake.

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Wheat-based pasta is mostly carbohydrates, and it can lead to a blood sugar spike if eaten in large portions on its own.

Instead, I’ll opt for bean-based pasta or a vegetable pasta. Turning vegetables (e.g., carrots, zucchini and sweet potatoes) into noodles using a spiralizer is a great way to increase your fiber and vitamin intake.

If you do choose to eat traditional pasta, whether it’s gluten-free or wheat-based, be sure to add lots of protein and fiber to your dish. I recommend poultry, fatty fish like salmon and beans, and vegetables like kale, peppers, onions and broccoli.

2. Riced broccoli, zucchini or chickpeas

As a substitute for grain rice, try riced broccoli, mushrooms, zucchini, chickpeas or cauliflower. These are fiber-rich and gentler on blood sugar.

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As a substitute for grain rice, try riced broccoli, mushrooms, zucchini, chickpeas or cauliflower. These are fiber-rich and gentler on blood sugar.

Brown rice is a common substitute for white rice in diabetes diet plans, but the carbohydrate amounts in both are actually pretty similar. And the small amount of additional fiber you get from brown rice isn’t typically enough to have a significant impact on blood sugar levels.  

So, just as with pasta, when you want to enjoy some rice, just be mindful of your portion size and pile on the protein, fat and fiber (e.g., from nuts, veggies, fish, or beans).

3. Almond, coconut or oat flour

To make these chocolate chip almond butter breakfast bars, I use a combination of ground up oats (or oat flour) and almond flour. This combo creates a more blood sugar-friendly flour that also gives a great fluffy texture!

Mary Ellen Phillips

Instead of using traditional flour when baking or cooking, I’ll opt for blood sugar-friendly flour made from almonds, coconuts or oats.

One of my favorite tricks is to use a blend of almond flour and oat flour. The resulting flour is lower in carbohydrates and higher in fiber and protein than wheat flour.

And it’s equally tasty: This chocolate chip almond butter breakfast bars recipe is delicious!

4. Breakfast cereals with protein and fiber

Breakfast cereal can do a number on your blood sugar if you’re not careful. Instead of choosing cereals with large amounts of added sugars, opt for brands that have more fiber and protein.

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Breakfast cereals can do a number on your blood sugar if you’re not careful. Instead of choosing cereals with large amounts of added sugars, choose brands that have more fiber and protein.

My recommendation for a high-fiber, low-sugar option: bran flakes. With about five grams of fiber per serving, this type of cereal contains 19 grams of net carbs per 3/4th cup serving, making it lower in carbohydrates than many breakfast cereals.

A bonus: The added fiber is beneficial to digestive health, heart health and weight management.

5. Fruits low in sugar

Berries are delicious and also low in sugar.

Viktoryia Vinnikava | Twenty20

Many people with diabetes are told they should avoid fruit. But there’s often no reason to eliminate entire food groups, especially something as nutritious and tasty as fruit.

I always go for fruits low in sugar, such as berries, kiwi, melon and citrus. Watermelon is great, too, if consumed in moderation. One cup of diced watermelon has less than 10 grams of sugar.

If you want to eat fruits that are higher in sugar like bananas or mangos, enjoy them with a source of protein, like peanut butter, cheese or plain yogurt.  

Mary Ellen Phipps is a registered dietitian, nutritionist and founder of Milk and Honey Nutrition. She is also the author of “The Easy Diabetes Desserts Cookbook: Blood Sugar-Friendly Versions of Your Favorite Treats,” and a writer for HealthDay. Follow her on TikTok 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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