ber, like ples, will weight
stive nd lowering ol.” — Trista Best,
helps prevent and manage high blood
pressure. Packaged and
istered dietitian
canned food items are higher in sodium than fresh and frozen
equivalents. Rinsing canned vegetables
before using can reduce the sodium content, says Ely. Additionally, look for “no salt added” or “low sodium” on the label, she advises. Ely notes that sodium can lurk in condiments and dressings, so skip these and instead season foods with fresh herbs and spices. Bell peppers, onions, and garlic also give food flavor without added sodium. “Magnesium and potassium are
two minerals that can help reduce and stabilize blood pressure,” says Trista Best, a registered dietitian at the Whitfield County Health Department in Dalton, Georgia. Foods rich in magnesium include
whole grains, legumes, and dark leafy greens. Potassium-rich foods include avocados, bananas, dried fruit, spinach, and potatoes. For added crunch, toss water chestnuts and bamboo shoots (both high in potassium) into stir- fries and salads. Beets, particularly in the form
of beetroot juice, are also good for lowering high blood pressure due to their high nitrate content, which helps relax blood vessels and improve blood flow. Several studies have found
that following the DASH (Dietary Approaches to Stop Hypertension) diet lowers blood pressure. The healthy eating plan emphasizes fruits, vegetables, and whole grains
while limiting saturated fat, sodium, and added sugars. In particular: Limit sodium to 2,300 mg a day. Select monounsaturated oils, such
as olive or canola oil. Avoid foods that are high in
saturated fat (hard cheeses, whole milk, cream, ice cream, butter, and fatty meats). Also avoid foods that have the
words “hydrogenated” or “partially hydrogenated” on the labels. These foods are very high in saturated and trans fats.
HIGH CHOLESTEROL Your body needs cholesterol to build cells and make vitamins and other hormones, but too much of this waxy substance found throughout the body can pose a problem. Your liver makes all the
cholesterol you need. However, an unhealthy lifestyle, including a lack of physical activity and excess weight, increases blood cholesterol levels. One of the main drivers for elevated LDL “bad” cholesterol is a diet high in saturated fats, found in red meat and full-fat dairy products, and trans fats, found in baked goods and fried foods. Too much LDL cholesterol and
too little HDL “good” cholesterol increases the risk of plaque buildup on the walls of the arteries, blocking blood from reaching the heart and brain. That’s why it’s important to have your cholesterol tested, so you can know your levels. “Soluble fiber, like that in apples,
will help with weight loss, digestive health, and lowering cholesterol,” says Best. She explains that soluble fiber
helps prevent your digestive tract from absorbing cholesterol. In
addition to apples, other good sources of soluble fiber include oranges, prunes, pears, oat bran, and lima beans.
DEPRESSION AND ANXIETY “Studies show that foods rich in magnesium and zinc can help reduce anxiety,” says Ely. For magnesium, in addition to whole grains, legumes, and dark leafy greens, consider snacking on pumpkin seeds, almonds, and dark chocolate. And oysters, cashews, and eggs are rich in zinc. A study of 68 medical students
found that those who took omega- 3 supplements experienced a 20% reduction in anxiety symptoms. And a review of 19 clinical trials, published in JAMA Network Open, found that men and women who consumed omega-3 fatty acids experienced less anxiety than the control group. Foods rich in omega-3s include
fatty fish such as salmon, mackerel, herring, and sardines. Anxiety is thought to be correlated
with a lower level of antioxidants — molecules that help combat harmful free radicals in the body. And research has found that certain antioxidants, such as vitamins C and E, selenium, and zinc, may reduce anxiety and depression symptoms. According to the U.S. Department
of Agriculture, foods highest in antioxidants include: pinto, kidney, and black beans; fruits like apples, prunes, sweet cherries, and plums, as well as blueberries, strawberries, and cranberries; vegetables including artichokes, kale, spinach, beets, and broccoli; and pecans and walnuts. Spices with both antioxidant
and anti-anxiety properties include turmeric and ginger.
JULY 2025 | NEWSMAX MAXLIFE 81
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