Cooking healthy at home is one of the best things you can do for yourself and your family. And your budget doesn’t have to take a hit when you stock up on this list of good-for-you foods. When it comes to produce, it’s often easier to save money when buying in season, but many vegetable staples are affordable year-round. Stock these superfoods in your fridge’s vegetable crispers. They form the flavor base for many recipes. Vegetable Basics Bell and hot peppers Cabbage Carrots Celery Garlic Mushrooms Onions Add to the list with a variety of greens such as baby kale, baby spinach, watercress and prewashed mixed salad greens. Whether used as the fixings for a full meal or a filling side dish, greens add vital nutrients to your diet. For lean protein, affordable choices include chicken, ground turkey, tilapia and frozen shrimp, which is usually much less expensive than fresh. Lean beef stew cubes are another economical healthy protein good for soups and chili. So are legumes — beans, lentils and split peas. Canned beans might seem inexpensive, but bags of dried beans that you soak and then cook are far more affordable. You can also find more varieties when you buy them dry, if not at your supermarket then at online stores. For whole grains, choose short grain brown rice, brown rice noodles and…  read on >

Eggs may not be all they’ve been cracked up to be. A new study says eggs are a major source of dietary cholesterol and that cholesterol in the diet ups the risk of heart disease and premature death. The researchers followed nearly 30,000 adults over three decades and found that eating three or four eggs a week was tied to a 6 percent higher risk of heart disease and an 8 percent risk of dying from any cause. “The more cholesterol you consume, the higher your risk of heart disease and dying,” said study senior author Norrina Allen. She’s an associate professor of preventive medicine from Northwestern University Feinberg School of Medicine in Chicago. When the researchers looked at what foods contained a lot of dietary cholesterol, eggs, red meat and processed meats stood out. “We found dietary cholesterol, particularly eggs, had a strong association with cardiovascular disease, especially stroke,” Allen said. The researchers controlled the data to account for other foods in the diet, so while that pile of bacon on your breakfast plate may be a problem, it doesn’t exonerate the eggs. This study did not find a cause-and-effect relationship; it only found an association. And other factors may affect that association. They include the way the eggs were cooked, or changes to peoples’ diets that occurred after the study information was gathered.…  read on >

Has your hectic lifestyle turned you into someone who gulps down meals? People who eat quickly tend to eat moreand have a higher body mass index (a measure of body fat based on height and weight) than those who eat slowly. People who eat slowly feel full sooner and eat less in the process. Part of the reason for this is the time it takes for your brain to get key messages from your digestive system. Conventional wisdom says that’s about 20 minutes, and one study found that slowing down to 30 minutes is even more effective. But that means you have to find ways to really stretch out your meals. Tricks like eating with your non-dominant hand can help a lot, but eating fast can be a hard habit to break. One high-tech solution is a commercially available smart fork, a utensil that registers your eating speed and sends a signal, with a vibration and a flash of light, if you eat too quickly. Participants in an experimental study found that it was comfortable to hold and did a good job of making them more aware of their eating speed. But you can also try to slow down on your own with a regular fork: Just put it down and count to 10 between each and every bite. Reinforce the slower eating habit with…  read on >

You know that too much salt contributes to high blood pressure, but you might not realize how easily eating out could put you and your kids at risk. Many entrees at leading restaurants and fast food places contain almost a full day’s allotment of salt, according to the U.S. Centers for Disease Control and Prevention. Remember, that’s 2,300 milligrams, or about one teaspoon. With many Americans eating out an average of five times a week, all that salt adds up. And the more salt you eat, the greater the odds for high blood pressure (hypertension), a major contributor to heart disease and stroke. By some estimates, the average American takes in 50 percent more salt than the daily limit, and this excess starts in childhood. Kids between 6 and 10 years of age take in 2,900 mg a day, while teens top out at about 3,700 mg. Studies done around the world have looked at salt consumption and high blood pressure. A study of 500 people, aged 18 to 40, found that the more restaurant meals people ate every week, the higher their odds of pre-hypertension. Young people with even a slightly elevated blood pressure level are at very high risk of full-blown hypertension. About 80 percent of the salt consumed has been added by manufacturers of processed foods or at restaurants. While the salt…  read on >

It’s hard to keep up with the findings from studies on the health effects of saturated fat — you know, the fat typically found in animal foods, from red meat to whole milk. But one thing’s certain. For every study that finds saturated fats unhealthy, there’s another showing that its role in heart disease and other chronic conditions is still open for discussion. For example, two studies published in 2016 were somewhat contradictory. The first, based on previously unpublished data from a Minnesota trial nearly 50 years earlier, found that replacing saturated fats like butter with vegetable oils high in linoleic acid, such as corn oil, didn’t lower the risk of death from heart disease or other causes. The second study, done at Harvard, followed more than 126,000 people, some for up to 32 years. It said replacing saturated fat is important, but what you replace it with counts just as much. The benefits of unsaturated fats high in omega-3 fatty acids, which are found in walnuts, flax seeds, soybean oil and fish, far outweigh the omega-6 fatty acids in corn oil, that study concluded. More recently, 2018 research from UTHealth in Houston looked at the saturated fats in dairy foods — from whole milk to cheese to yogurt — and found no link between their consumption and heart disease or stroke. So what should…  read on >