Bad diets are shortening lives worldwide — killing more people globally than either smoking or high blood pressure, a large, new research suggests. The study, of nearly 200 countries, linked poor diet quality to nearly 11 million deaths globally in 2017. That translated to 22 percent of deaths among all adults that year. Previous research has linked tobacco use to 8 million deaths per year worldwide, and high blood pressure to just over 10 million deaths. But it’s not surprising that diet is so critical, said lead researcher Dr. Ashkan Afshin, of the University of Washington in Seattle. Poor nutrition helps drive many health conditions, from high blood pressure to type 2 diabetes, he noted. And it’s not just a matter of people eating too much junk food, which is common in wealthy nations like the United States. “We often talk about the foods that are ‘bad,’ and what you shouldn’t eat,” Afshin said. “But this is also about what you should eat.” The analysis pointed to some eating habits with particularly strong links to higher death rates: diets high in sodium, and those low in whole grains, fruits and vegetables, and nuts and seeds. Basically, Afshin said, it all supports a common refrain when it comes to diet advice: Eat fewer processed foods and more “whole” plant-based foods. That is the bottom line, agreed…  read on >

Tired of dried-out chicken? Here’s how to pick and cook the perfect skinless breast. Chicken is a lean, versatile protein high in several essential B vitamins. Choose organic chicken breast if it’s in your budget. These chickens were raised on non-GMO feed. Organic chicken thighs are often more economical and make delicious meals, including hearty soups. When buying skinless, boneless breasts, look for chicken that is odorless and has firm flesh and a matte surface — it shouldn’t look shiny, oily or dried out. To keep breasts juicy, use a combination of two cooking techniques, searing and baking. The fast cooking time at the high heat ensures that the chicken stays moist. Be safe: Always wash your hands after handling raw chicken and be sure meat is completely cooked. Foolproof Chicken Breasts 4 skinless, boneless chicken breasts, about 6 ounces each 1 teaspoon chipotle seasoning or 1/2 teaspoon each salt and chili powder 1/2 teaspoon freshly ground black pepper 2 tablespoons canola, safflower or grapeseed oil Preheat oven to 400 degrees. Season chicken with the spices. Heat a cast iron skillet large enough to hold all the breasts over high heat. When hot, add the oil. When the oil glistens, add the breasts, top side down, and cook without moving for about 2 minutes until well browned. Flip the breasts and repeat on the other…  read on >

As Americans face shortages of widely used blood pressure drugs due to contamination with potentially cancer-causing impurities, the U.S. Food and Drug Administration on Thursday said patients can safely take the tainted drugs in the short term. As the agency explained, the risk of stroke and other problems from stopping the angiotensin II receptor blocker (ARB) medications — drugs such as losartan and valsartan — far outweighs than the potential threat of cancer from briefly taking the impure drugs. A full supply of untainted medicines is expected with six months, the agency said. In the meantime, “patients should continue taking their medicine until their pharmacist provides a replacement or their doctor provides an alternative treatment option — even if they learn that their ARB medicine is recalled,” FDA Commissioner Dr. Scott Gottlieb and Dr. Janet Woodcock, director of the FDA’s Center for Drug Evaluation and Research, said in an agency news release. “The risk associated with abruptly discontinuing the use of these important medicines far outweighs the low risk that our scientists estimate to be associated with continuing the medicine until the patient’s doctor or pharmacist provides a safe replacement or a different treatment option,” the officials said. The FDA announcement is the latest chapter in an ongoing saga involving blood pressure medications taken by millions of Americans. The first nitrosamine impurity in ARBs was…  read on >

It’s not always possible to lower cholesterol through diet alone — sometimes there’s no way to override your DNA, and medication becomes a must. But certain foods can be part of the plan to improve your numbers, to both lower low-density lipoprotein (LDL) cholesterol, the bad one, and raise your high-density lipoprotein (HDL), the good one. First, choose foods with soluble fiber. Think of this type of fiber as a magnet, drawing cholesterol out of your body. Good sources are oats, oat bran and barley, along with beans, eggplant and okra. When used in recipes, these foods tend to take on the flavors of other ingredients, so be adventurous with recipe planning — and generous with herbs and spices. Apples, grapes, strawberries and citrus fruits are good choices because of their pectin, a type of soluble fiber. Next, go for foods with polyunsaturated fats. These include vegetable oils like canola, sunflower and safflower, as well as fatty fish like salmon, rich with omega-3 fatty acids, and most types of seeds and nuts. Plant-based foods also contain substances called plant sterols and stanols, which help keep the body from absorbing cholesterol. Particularly good sources are Brussel sprouts, wheat germ and wheat bran, peanuts and almonds, and olive, sesame and canola oils. In terms of foods to limit, talk to your doctor about your unique needs. High-cholesterol…  read on >

Fresh vegetables are nutrient-rich diet mainstays and can be inexpensive when bought in season. Simple selection tips will enable you to choose the best produce to turn into delectable meals and, just as important, to store your vegetables to maximize flavor and “shelf life.” Tips for Picking Produce Broccoli should be emerald green with a head of tight florets and a moist stalk. The stalk shouldn’t look shriveled or dried out. Store in the fridge in a closed produce bag. Carrots should be firm and bright orange with no green tinges or soft brown spots. If the tops are attached, they should be bright green and bushy (use them to add flavor to soups). Store in a closed produce bag in the fridge. Eggplant should feel firm and somewhat heavy in your hand. Its skin should be free of blemishes and have glossy deep purple shine. Refrigerate in a closed produce bag. Onions should be firm to the touch with no soft areas. They should have tightly closed, papery skin with no mold or dusty dark spots. Store on a cool, dark spot, such as a deep kitchen drawer. Spinach should have deep green leaves without creases or dark spots. Refrigerate in a closed produce bag lined with paper towel. Tomatoes should be slightly soft to the touch with the stems on, if possible, and…  read on >

Berries are nature’s natural sweetener and they come loaded with benefits. Fiber, vitamins and antioxidants sweeten the deal. Fresh strawberries are a plentiful spring and summer fruit, so load up on them at the farmer’s market. One cup contains 100 percent of your daily vitamin C needs and has just 46 calories. Here are two great ways to turn a basket of berries into sweets. The first is a simple, low-sugar refrigerator jam that you can use in many ways, from a tasty topping for toast to a sweetener in smoothies. Low-Sugar Strawberry Jam 4 tablespoons cold water 1-1/2 teaspoons unflavored gelatin 1 pound strawberries, chopped 1 tablespoon honey Place two tablespoons of cold water in a small bowl. Sprinkle the gelatin over the surface; do not stir. Set aside to soften. Meanwhile, place the strawberries in a heavy saucepan, along with the other two tablespoons of water. Bring to a boil, reduce heat and simmer until berries are softened, about five minutes. Stir in the gelatin and the honey. Chill at least one hour before serving. Yield: About 2 cups A fresh trifle is a tasty way to showcase seasonal berries, but most traditional recipes are heavy in fat and sugar, mostly from the lemon curd. By lightening up homemade curd and using yogurt instead of cake layers, this dessert is guilt-free. Strawberry Trifle…  read on >

If you’re a hamburger lover who no longer wants to eat meat or simply wants to cut down on beef consumption, there are ways to get the taste and texture of a traditional burger. Start by experimenting with beef alternatives like firm tofu. Because it takes on the taste of ingredients in a marinade, you can flavor it with spices and condiments before grilling. Tempeh is another soy food, more grainy than tofu, so you may find it tastes closer to ground beef. Legumes like lentils and beans can be cooked, mashed and shaped into patties and lightly sauteed or skillet-grilled. But if you’re looking for a very simple option with a more familiar, meaty taste, look to mushrooms, especially large Portobello mushrooms whose shape mimics the roundness of a beef patty. They not only make a great tasting burger, they’re also high in nutrients, including copper, selenium and many B vitamins. Here’s how to make a savory grilled mushroom burger. Grilled Portobello “Burgers” 2 large Portobello mushroom caps Cooking spray 1/4 teaspoon salt 2 slices cheddar cheese 2 whole-wheat burger buns 1/2 avocado, sliced 2 slices tomato 2 lettuce leaves Start by cleaning the mushrooms. Gently brush the caps with a damp cloth or paper towel. Because the gills can have a bitter taste, remove them by scraping them out with a spoon. Heat…  read on >