Snacking for Long Life
In a Japanese study, people who consumed the most soy were the least likely to die over the course of the 7-year study period. Eating soy-based snacks, such as roasted soy nuts or steamed edamame (soybeans), instead of low-nutrition chips or crackers can help boost your intake of heart-protective soy.
Beta Carotene is Best
Make sure you don’t go overboard with vitamin A. It could be bad for your bones. A recent animal study revealed that too much vitamin A may increase the risk of bone thinning. To protect yourself from the risks of vitamin A toxicity, choose a supplement that contains vitamin A in the form of beta carotene, a nutrient that the body converts to vitamin A only as needed.
Every now and Then
Expressing your anger may not always be a bad thing. A recent study revealed that men who occasionally engaged in moderate levels of anger expression when they were upset had a lower risk of heart disease compared to men who never expressed their anger. When you need to blow off steam, choose a safe, healthy outlet for angry feelings, such as putting your thoughts down on paper or venting to an impartial friend.
Keep the Fiber-Filled Carbs
If you’re cutting back on carbohydrates in your diet, be sure to cut the low-nutrition carbs and keep most of the fiber-filled ones. Studies have revealed numerous health benefits from eating fiber-filled carbohydrates, including a potential reduction in symptoms related to pre-diabetes syndrome. Fiber-filled carbs include high-fiber fruits and vegetables, as well as whole-grain breads or cereals. Instead, reduce the low-nutrition carbs, such as white bread, pasta, white rice, and alcoholic beverages.
Set yourself up for weight loss success by keeping some healthy fats in your diet.
In a recent study, people who followed a reduced-calorie diet that contained a moderate amount of unsaturated fat lost more weight compared to people who followed a reduced-calorie diet that was very low in fat. What’s more, people who followed the moderate-fat diet were more likely to stick with their eating plan.