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8 of the Worst Foods for Your Body

Many people think of healthy eating as consuming a certain number of calories per day. But the truth is, it’s not just about how much you eat but the quality of the food you eat, and how safely it’s been produced. Read on for some of the worst foods you can put in your body—you’ll certainly be surprised by a few! 

1. MICROWAVE POPCORN

Workers in microwave popcorn factories have actually developed an extremely rare form of lung cancer from inhaling fumes. If that isn’t enough of a reason to avoid the stuff, here’s another: the lining of the bags contains perfluorooctanoic acid (PFOA), a substance that has been linked to several other forms of cancer and infertility. Plus, so many microwave popcorns are loaded with bad fats and sodium. Homemade air-popped popcorn can actually be a health food, believe it or not, so stick to that for your next movie night. 

 2. NON-ORGANIC APPLES

Last year, apples won the dubious honor of being the most pesticide-laden produce. Because they aren’t very resistant to pests, apples tend to get sprayed more. They’re also treated with pesticides to extend their shelf life.  If you’re an apple lover, always, always, always buy organic — or don’t buy ‘em at all. Your body will thank you! 

3. SODA

Several studies have directly linked soda consumption to higher instances of cardiovascular disease, cancer, depression, obesity—you name it. Diet soda isn’t off the hook, either.  

4. CHIPS

Many brands of chips contain unimaginable amounts of sodium and fat—one bag can often be more than a day’s worth. But it’s not just the nutritional concerns to think about here—chips also contain acrylamide, a chemical that comes with an increased risk of several forms of cancer and infertility. You can also find the scary stuff in french fries.  

5. CANNED TOMATOES

Aside from being far less delicious than the real thing, canned tomatoes have the added “perk” of bisphenol-A (BPA) on the cans’ lining. This is the stuff nightmares are made of: BPA has been linked to fetal abnormalities, heart disease, obesity, diabetes, thyroid issues and even cancer. It’s been banned for use in baby bottles, and overall bans are being considered nationwide. You can get up to 50 mg of the stuff from canned tomatoes; the acidity makes them more difficult to package than most products, so a safe alternative has been difficult to find. Your best bet, though, is to avoid them all together. Stick to fresh tomatoes or, if need be, tomatoes packaged in glass jars. 

6. NON-ORGANIC CELERY

Celery is one of the dirtiest of all vegetables—the Environmental Working Group has founded dozens upon dozens of different pesticides on the non-organic stuff.  As with apples, go organic or don’t go at all. 

7. MILK WITH ARTIFICIAL HORMONES

Many farmers give their cows artificial hormones so they will produce more milk — good for their bottom line, not so good for our health. These hormones lead to higher rates of another hormone, IGF-1, which is thought to increase instances of cancer in humans. Look for milk that is certified organic, or labelled with either rBGH-free or BST-free. 

8. MARGARINE

If margarine didn’t have any food dye in it, it’d be a delightful shade of gray. If that isn’t evidence enough, what is?!  Though margarine is often thought of as a healthier version of butter (there’s no cholesterol, right?) it’s also a wonderfully terrible source of trans fats—stuff that does, indeed, raise your cholesterol. Here’s your excuse to go back to the real stuff—or, of course, olive oil!

Red Wine vs White Wine: Which Is Healthier?

Whether you prefer white or red wine is generally a matter of taste.

But if you want the healthiest pick, which should you choose?

Red wine has drawn lots of attention for its research-backed potential to lower the risk of heart disease and lengthen your lifespan.

Does white wine have the same benefits?

This article will review what you need to know about red and white wine — how they’re made, what to watch out for and which is healthier.

What is wine?

Wine is made from fermented grape juice.

Grapes are picked, crushed and placed in buckets or vats to ferment. The process of fermentation turns the natural sugars in the grape juice into alcohol.

Fermentation can occur naturally, but sometimes winemakers add yeast to help control the process.

The crushed grapes are put through a press, which removes the skins and other sediment. Whether this step is done before or after fermentation determines whether the wine becomes red or white.

To make white wine, grapes are pressed before fermentation. Red wine is pressed after fermentation.

After this step, the wine is aged in stainless steel or oak barrels until it’s ready to be bottled.

Summary: Wine is made from fermented grape juice. The grapes are picked, crushed and then allowed to ferment in buckets or vats.

What’s the difference between red and white wine?

The main difference between white and red wine has to do with whether the grape juice is fermented with the grape skins.

To make white wine, grapes are pressed and skins, seeds and stems are removed before fermentation.

However, to make red wine, the crushed grapes are transferred to vats directly and they ferment with the skin, seeds and stems. The grape skins lend the wine its pigment, as well as many of the distinctive health compounds found in red wine.

As a result of steeping with the grape skins, red wine is particularly rich in plant compounds that are present in those skins, such as tannins and resveratrol (1).

White wine also has some of these healthy plant compounds, but generally in much lower amounts (2).

Many different grape varietals are used to produce wine, including Pinot Gris, Syrah and Cabernet Sauvignon.

While red varietals are used to make red wine, white wine can actually be made from red or white grapes. For instance, traditional French champagne is made with the red Pinot Noir grape. 

Many countries produce wine. Some of the main wine-growing regions are in France, Italy, Spain, Chile, South Africa, Australia and California in the US.

While most regions grow several types of grape varietals, some places are particularly known for one or two, such as Napa Valley Chardonnay, Spanish Tempranillo and South African Chenin Blanc.

Summary: Red wine grapes are fermented with the skin on, which gives the wine its color and provides beneficial plant compounds. Grapes for white wine, on the other hand, have their skins removed.

Nutrition comparison

Red and white wine have very similar nutrition profiles.

However, looking at the nutrient content per 5-ounce (148-ml) glass, you can see that there are some differences (3, 4):

	Red Wine	White Wine
Calories	125	121
Carbs	4 grams	4 grams
Sugars	1 gram	1 gram
Manganese	10% of the RDI	9% of the RDI
Potassium	5% of the RDI	3% of the RDI
Magnesium	4% of the RDI	4% of the RDI
Vitamin B6	4% of the RDI	4% of the RDI
Iron	4% of the RDI	2% of the RDI
Riboflavin	3% of the RDI	1% of the RDI
Phosphorus	3% of the RDI	3% of the RDI
Niacin	2% of the RDI	1% of the RDI
Calcium, vitamin K, zinc	1% of the RDI	1% of the RDI

Overall, red wine has a slight edge over white because it has higher amounts of some vitamins and minerals. Nevertheless, white wine contains fewer calories.

Summary: In terms of nutrients, red and white wine are neck and neck. However, red wine has slightly higher levels of some vitamins and minerals.

The benefits of red wine

Because it ferments with grape skins and seeds, red wine is very high in plant compounds that deliver a variety of health benefits.

It may help reduce heart disease risk

Red wine is the supposed secret behind the French paradox.

That’s the notion that there’s relatively little heart disease in France, despite a tradition of eating a diet high in saturated fat (5, 6).

Research has found that drinking red wine may have a protective effect on the cardiovascular system (7, 8).

In fact, it’s been linked to a 30% lower risk of dying from heart disease (9).

In part, that may be because wine contains compounds that have both antioxidant and anti-inflammatory effects. These help reduce heart disease risk (10).

It may help increase “good” HDL cholesterol

Red wine has also been shown to increase levels of “good” HDL cholesterol, which is linked to lower rates of heart disease (11).

A small study found that adults who were told to drink 1–2 glasses of red wine daily for four weeks saw an 11–16% increase in their HDL levels, compared to those who simply drank water, or water and a grape extract (11).

It may slow down brain decline

Several studies have suggested that drinking red wine can help slow down age-related mental decline (12, 13, 14, 15).

This may partly be due to the antioxidant and anti-inflammatory activity of resveratrol, an antioxidant-like compound in red wine (16, 17).

Resveratrol seems to prevent protein particles called beta-amyloids from forming. These beta-amyloids play a key role in forming the plaques in the brain that are a hallmark of Alzheimer’s disease (18).

Other benefits of resveratrol

Resveratrol has been much studied for its potential benefits as a supplement. In these concentrated doses, resveratrol seems to have the following benefits:

• Eases joint pain: It prevents cartilage from getting damaged (19, 20).
• Helps with diabetes: It increases insulin sensitivity. In animal studies, resveratrol has prevented complications from diabetes (21, 22, 23, 24, 25).
• Extends lifespan of various organisms: It does this by activating genes that ward off the diseases of aging (26, 27).
• May help with cancer: Resveratrol’s potential to prevent and treat cancer has been widely studied, but results have been mixed (23, 28, 29).

Summary: Red wine has been linked with a variety of health benefits. It’s thought to reduce the risk of heart disease, raise HDL cholesterol and slow age-related mental decline.

Other possible health benefits of wine

A lot of research has specifically highlighted red wine, but white wine and other types of alcohol are also linked to health benefits.

Here are some of the main ones:

• Reduced risk of heart disease: More than 100 studies have shown that moderate alcohol consumption is linked with a 25–40% reduction in the risk of heart disease (30).
• Lowered risk of death from heart disease or stroke: In a Danish study, people who drank low-to-moderate amounts of wine were less likely to die from heart disease or stroke, compared to people who drank beer or other spirits (31).
• Better cholesterol levels: Moderate amounts of alcohol also seem to improve cholesterol levels (32).
• Lowered risk of death: Many population studies have shown wine drinkers to have lower risks of death from all causes, including from heart disease (33).
• Reduced risk of neurodegenerative diseases: Light-to-moderate drinkers of wine or other alcohols also have lower risks of neurodegenerative diseases, such as Alzheimer’s and Parkinson’s, compared to non-drinkers (33, 34).
• Lowered risk of osteoarthritis: At least one study found that wine drinkers had a lower risk of the disease, compared to beer drinkers (35).
• Lower risk of some cancers: Observational studies suggest that wine drinkers may have lower rates of lung cancer (36).

That being said, it’s important to keep in mind that these studies are observational in nature. They can not prove cause and effect and should be taken with a grain of salt.

Summary: In general, drinking low-to-moderate amounts of alcohol is linked to a lower risk of some diseases.

Drawbacks of drinking wine

The biggest drawbacks of drinking wine come from drinking too much of it (37).

How much is too much depends on who you ask, since guidelines for low-risk alcohol consumption vary between countries.

The World Health Organization (WHO) recommends no more than two standard drinks a day, five days a week (37).

Many individual countries, including the US, recommend limiting alcohol to less than two drinks a day for men and one drink a day for women. Some countries’ upper limits are even less than that.

A standard drink is defined as a 5-ounce (148-ml) glass of 12% alcohol wine (38).

Note that a lot of “big” reds, such as those from California, are often higher in alcohol, in the range of 13–15% by volume.

The health benefits of red wine can easily be negated by drinking too much. In excess amounts, it can cause organ damage, dependency and brain damage (35, 37).

Drinking too much may also increase your risk of contracting infectious diseases, because it may weaken your immune system (39).

Furthermore, drinking alcohol seems to raise the risk of developing multiple types of cancer (40).

These serious risks are the main reasons health experts urge people not to start drinking for the sake of health.

Summary: Drinking alcohol of any kind can have negative health consequences, especially if you drink too much.

Is red wine healthier than white wine?

If you are going to drink wine, it seems clear that red wine is significantly healthier — or less bad — than white wine.

In other words, red wine is the clear winner when it comes to health effects.

That being said, consuming alcohol should never be promoted as a way to improve health, given that the harmful effects can be massive if you drink too much of it.

Additionally, most of the studies showing benefits are observational in nature, meaning they can’t prove cause and effect.

If you do enjoy drinking wine, red wine is the better choice, but limiting your alcohol consumption (or avoiding it altogether) is always the safest choice.

Too Much of This Food Additive Can Impede Nutrient Absorption

The battle against food additives has been a long one, fraught with frustration and upset stomaches. In today’s agricultural world—and with today’s booming population size—it has become difficult to find foods without these unfamiliar ingredients. Convenience food has become commonplace, and so has consumer’s lack of investigation into what all these hard-to-pronounce additives are and how they affect our health.

Carrageenan has been under the microscope for a long time and research has led to some head-scratching, sometimes contradictory, conclusions. A lesser known food additive made it to the headlines last week for its connection to impeding regular functions of the small intestine, namely the organ’s ability to absorb certain nutrients. 

Titanium oxide is an additive commonly found in all sorts of foods from chewing gum to bread. Not only that, but this FDA-safe compound can also appear in paints, plastics and sunscreen. Ingestion of it is considered “nearly unavoidable,” according to Science Daily. Because of this fact, researchers from Bingham University and State University of New York set out to see what kinds of effects occur with continued exposure.

Luckily, the researchers stress the point that extended exposure to titanium oxide won’t kill us (phew!). And, in fact, most of us would find ourselves having ingested this additive over a long period of time without knowing it. However, there do seem to be some interesting things happening in the body when we are exposed to it chronically, or over an extended period of time. This type of exposure showed the small intestines’ microvilli having a diminished ability to absorb nutrients such as iron, zinc and fatty acids. Inflammation increased and the functions of enzymes were interrupted, as well.

“There has been previous work on how titanium oxide nanoparticles affects microvilli, but we are looking at much lower concentrations,” Gretchen Mahler, on of the study’s authors and Biomedical Engineering Assistant Professor, told Science Daily. She believes the public has a right to know what kind of health effects are happening with everyday consumption of products containing titanium oxide.

The solution to protecting against these factors is actually quite simple. “To avoid foods rich in titanium oxide nanoparticles you should avoid processed foods, and especially candy,” Mahler explains. The additive can show up in surprising places in everyday foods, such as chocolate bars (to make them smooth), donuts (for color), skim milks (for a more opaque appearance) and even toothpaste (for abrasive properties). Cutting back on processed products and boosting up your intake of whole, non processed foods can provide a bunch of benefits for our health, including saving us from insidious food additives.

15 Cooking Mistakes That Will Make You Sick

When you’re in the kitchen, safety is obviously pretty important. That’s why you don’t plunk down raw meat right onto your kitchen counter or use expired ingredients. It’s also probably why your mom warned you not to eat raw cookie dough. But no matter how much you think you know about food safety, it’s easy to make some pretty gross food prep mistakes without even realizing it. Unfortunately, some of the mistakes you may be making when you’re preparing or cooking your food can make you and your family sick.

Even the best home cook may be guilty of messing up on food safety. And we’re not talking about using milk that smells fine, but is a day or two past its use-by date. (Seriously, everybody does that.) Unfortunately, there are some bigger mistakes that you may be making. Mistakes that can ruin your food and perhaps even send you to the emergency room. Read on to find out what you should avoid, and to make sure that you — and the family members who trust you to feed them — aren’t going to be the next victims of a foodborne illness or runaway bacteria growth.

1. Undercooking your food or ignoring cooking time

  

Food52 reports that most common wisdom about preventing foodborne illness is misguided. People worry about germs and parasites inside food. But more than 80% of food poisoning cases in the United States are caused by fecal contamination on the outside of food.

The Food and Drug Administration and the United States Department of Agriculture recommend safe cooking temperatures to kill bacteria. But they ignore cooking time, the other crucial part of the equation. You can either cook your food to an FDA-recommended temperature for a second or two to kill the bacteria, or you can maintain lower temperatures for a longer amount of time. Use a sous vide water bath, for instance, to maintain a constant temperature for a longer cooking time. 

2. Not using a food thermometer 

Even if you decide, for instance, to cook a piece of meat for longer at a lower temperature rather than more quickly at a higher temperature, it’s important to ensure that it achieves the goal temperature to kill the bacteria. The FDA advises that color and texture are unreliable indicators of safety. Using a food thermometer is the only way to safely cook meat, poultry, seafood, and egg products. If you want to be confident that these foods are cooked adequately and aren’t going to make you sick, you need to use a food thermometer.

3. Serving raw or undercooked food to someone with a compromised immune system 

As Food52 explains, “good hygiene and cooking techniques lower the germ count enough that a normal immune system can take care of what remains.” But if you or someone in your family is immunocompromised, you’re going to need to make some adjustments. You should never serve food cooked at low temperatures to people with compromised immune systems. According to guidelines from the Ohio State University’s medical center (PDF), foods like sushi, eggs with runny yolks, or homemade Caesar dressing are a no-go for anyone who’s immunocompromised. It’s crucial that you follow the dietary guidelines carefully if you’re feeding anyone with a weakened immune system.

4. Neglecting to keep foods at their proper temperature 

The guidelines from Ohio State University also note that it’s important to keep foods at the appropriate temperature. Hot foods should be kept above 140 degrees Fahrenheit. Cold foods need to be below 41 degrees Fahrenheit. If you cook a meal and know you’ll have leftovers, refrigerate only as much as you’ll use within three to five days, and freeze the rest within two hours of cooking. Reheated foods should reach 165 degrees Fahrenheit, or a rolling boil, before eating. Foodsafety.gov notes that it’s also important to thaw and marinate foods safely. That means in the refrigerator, in cold water, or in the microwave, not out on your counter. 

5. Not washing your hands often or thoroughly enough 

Another crucial piece of advice from Food52? Washing your hands properly is one of the best defenses against foodborne illnesses, no matter what you’re cooking. Don’t settle for a cursory rinse or a lazy soaping-up when you start to cook, or after you’ve handled ingredients like meat. “Treat the kitchen like an operating room, and scrub up like you’re preparing for surgery,” Food52 advises. “Use a brush to get under your fingernails, and wash your hands with soap under running water for a full 30 seconds.” 

6. Failing to thoroughly clean your kitchen 

You probably wash your dishes regularly and thoroughly. But chances are that you haven’t properly cleaned your kitchen in a long time. You should scour your sink regularly. (Food52 recommends mixing a gallon of water with a tablespoon of Clorox Bleach, and making sure it stays in contact with the surface for at least two minutes. Then, let it air dry.) You should microwave your sponge for one minute, or put it in the dishwasher with the dryer setting on. Wash your cutting boards and other equipment between each use. If produce, for instance, is infected with pathogens, it can leave germs on your cutting board and knife. 

7. Neglecting to wash produce 

You might think that you don’t have to wash your produce. Particularly if it’s been washed, bagged, and sealed. But as Food52 notes, the majority of recent food illness outbreaks have been traced to raw fruits, nuts, or vegetables. You should always wash your produce, no matter what promises the packaging makes about the product’s cleanliness.

Food52 advises using a solution of water with 10% vinegar (a 10:1 ratio). Or, you can use a store-bought, organic solution that’s made specifically for the purpose. Ohio State University’s medical center also says that you can run your produce under running water and rub with friction for 20 seconds. Just make sure that you don’t set unwashed produce down on your cutting board, since any pesticides or germs will then be able to contaminate the cut produce.

8. Washing meat or poultry 

You should wash your fruits and vegetables, but you should never wash meat in the sink. It may seem like a good way to get rid of some of the bacteria lingering on the outside of the meat — but it’s actually a pretty bad idea. According to Foodsafety.gov, washing meat or poultry can spread dangerous bacteria to your sink, to your countertop, and to the other surfaces in your kitchen. Just think about how easy it is to splash water out of the sink and onto the surrounding walls, cabinets, cookbooks, and appliances. To be safe, just don’t wash meat, poultry, or even eggs in your sink. 

9. Buying food that’s already compromised 

When you wash your produce, you probably inspect it to make sure that it doesn’t have bruises, holes, or signs of insect damage. You should also inspect your food when you’re buying it to avoid purchasing something that’s already compromised and may make you sick. That’s important when you’re buying produce, but also when you’re buying refrigerated, canned, and frozen foods. The FDA advises shoppers, particularly those shopping at surplus stores, not to buy cans that are swollen, since bulges might indicate dangerous bacterial growth. Don’t buy cans that are dented or rusted along the seams. Also, don’t buy anything in a torn package, or frozen packages with food stains. 

10. Cooking with or eating food that should have been thrown out 

If you haven’t been to the grocery store in a week, it can be tempting to throw a meal together with whatever’s left in the fridge. But that’s a bad idea if you’re cooking with or eating food that should have been thrown out. At the top of the list of Foodsafety.gov’s list of dangerous food mistakes is tasting food to see if it’s still good, since you won’t be able to taste, smell, or see the bacteria that cause food poisoning. But eating even a tiny amount can cause serious illness.

The solution? Familiarize yourself with safe storage times for the foods you have in your refrigerator. Things like meat, especially, are safe for shorter amounts of time than you might think. So don’t cook with anything that should be thrown away. 

11. Reusing plates, utensils, or even marinades that touched raw meat 

You’re probably careful when you’re handling raw meat, but you may (wrongly) assume that you’re out of the woods once that meat is on the stove or in the oven. Quite to the contrary, you may be making some dangerous food safety mistakes by forgetting to be vigilant about everything that touched the raw meat. When you’re grilling, for instance, don’t put cooked meat back onto the same plate that held it when it was raw. And definitely don’t use a knife that you chopped your raw chicken with to cut anything else, or use the same tongs that handled raw meat once it’s cooked. 

12. Cross-contaminating foods when you buy or store them

 

When you’re filling your cart, bagging your groceries, or organizing your fridge, don’t cross-contaminate foods | iStock.com

It’s important to be careful when it comes to raw meat, poultry, seafood, and eggs before you start cooking. Foodsafety.gov cautions that these foods can spread illness-causing bacteria to foods that are ready to eat. To stop cross-contamination, keep meat, poultry, seafood, and eggs separate from other foods in your basket or cart at the grocery store. And at checkout, make sure that you place them in separate bags to keep them from dripping onto other foods. When you get home, make sure to store these foods in containers or sealed plastic bags that can keep them from leaking. You’ll want to ensure that they’re kept in a separate section of the refrigerator.

13. Not cleaning your grill before and after use 

As Daily Burn points out, there are some serious health hazards associated with grilling. In addition to all of the mistakes that are easy to make when you’re handling meat, no matter how you’re cooking it, there are some that are specific to grilling. Not marinating your meat can mean foregoing an important barrier to dangerous grilling byproducts. Choosing fatty cuts of meat will increase flareups and expose you to carcinogens, while neglecting to preheat the grill for 20 to 30 minutes means exposing your food to leftover bacteria and pathogens. And failing to clean the grill after you use it will encourage bacteria growth. 

14. Forgetting to follow best practices for canning and preserving 

If you have a big garden or a membership to a produce co-op, you may be tempted to can, pickle, or preserve. But you’ll need to pay close attention to what you’re doing if you don’t want to get sick. Food52 notes that foodborne botulism is famously caused by the ingestion of improperly canned and preserved foods. For low-acid foods that are likely to host botulism, you should turn to pressure canning. And even once you’ve taken the proper precautions to kill botulism causing bacteria at the time of canning, you’re not out of the woods. Once you’ve opened canned food, don’t keep it for more than three or four days. If you’re still nervous, start out with highly acidic or high in sugar foods that you can safely preserve with a simple boiling water bath. 

15. Letting perishable ingredients sit on the counter when baking 

As Shape reports, the number one baking-related food safety tip that everybody knows is to avoid eating raw cookie dough (or other kinds of unbaked batter). But just as important are the other things that you do when you’re baking. Always wash your hands with warm water and soap after handling eggs. Sanitize your counters before rolling dough out onto them. And don’t let perishable ingredients sit out on the counter while you’re baking. You may want to keep your milk and eggs within reach, but it’s not worth the risk of letting them rise to room temperature.

10 Foods Everyone With High Blood Pressure Should Be Eating

If you have high blood pressure, you’re well aware of the types of foods you shouldn’t be eating. Your doctor has probably shoved a lengthy list of don’ts down your throat: Don’t eat red meat; steer clear of too much salt. At a certain point, you’ve probably asked yourself, “What can I eat?” The good news is, there’s still plenty you can enjoy.

For folks with high blood pressure, it’s important to be cognizant of how diet will ultimately lower, or contribute, to their high blood pressure. The American Heart Association (AHA) says, “Eating a heart-healthy diet is important for managing your blood pressure and reducing your risk of heart attack, stroke, and other health threats.”

We’ve done some digging, and have found 10 foods that will help keep those BP numbers where they need to be. Check it out.

1. Bananas 

You can’t go wrong with fruits and vegetables, no matter how healthy you are. But you may not know the reasons why these foods are key for a heart-healthy diet. As it turns out, foods high in potassium help manage high blood pressure because it can minimize the impact sodium has. When you consume lots of potassium, found in many fruits and veggies, your body is able to get rid of more sodium through your urine.

Bananas are one of your best options. The AHA says one medium specimen has about 420 milligrams of potassium, which is a significant amount for a relatively small amount of food. The daily recommended potassium intake for adults is 4,700 milligrams, so just one fruit will have you well on your way.

2. Whole grains 

By now, most people know they shouldn’t be eating white bread and that whole-wheat or whole-grain options are better. Registered dietitian Keri Gans tells Health going for whole grains ensures you get all the good stuff — bran, germ, and endosperm. Refined grains, on the other hand, have been stripped of the bran and germ. Luckily, there’s a long list of whole grains to choose from, including quinoa, barley, and brown rice.

3. Low-fat yogurt 

Unless you also happen to be lactose intolerant, you’re good to go when it comes to dairy products. Some evidence indicates dairy is beneficial for lowering blood pressure, but you want to make sure you’re choosing the low-fat variety, as we know people with high blood pressure should avoid trans and saturated fats. Need more convincing? The DASH Diet, which has been praised for lowering blood pressure, encourages people to incorporate low-fat dairy products into their diets. This includes low-fat yogurt and fat-free milk.

4. Fish 

Everyone needs their protein, but red meat definitely isn’t the way to go if you’re trying to control high blood pressure. Because fish contains less saturated fat, it’s a good option. Plus, according to the AHA, the omega-3 fatty acids found in fish may reduce the risk of cardiovascular disease. The best options for a heart-healthy diet include halibut, tuna, and salmon.

5. Nuts 

Nuts contain heart-healthy omega-3 fats, so there’s little argument about their importance in a diet focused on lowering high blood pressure. Additionally, SFGate says certain nuts could lower cholesterol, which is often a huge offender among those with high blood pressure. So, whether you prefer pistachios to walnuts, snacking on these staples will help keep your heart healthy.

6. Legumes 

Legumes aren’t half bad, either. One study examined the role these fiber-rich foods play in controlling blood pressure among patients with diabetes. In a press release, lead study author Dr. David Jenkins said legumes have a “blood pressure-lowering effect in diabetic patients.” Not to mention, legumes are a great source of protein. Check out these delicious recipes, all starring the mighty bean.

7. Olive oil 

In addition to being good for those with arthritis, due to its anti-inflammatory properties, olive oil is loaded with heart-healthy fats. According to Mayo Clinic, the healthy fats found in olive oil are monounsaturated fatty acids (MUFAs). These healthy fats can help lower total cholesterol, along with LDL (bad) cholesterol. The Arthritis Foundation recommends two to three tablespoons daily, and points out that extra-virgin olive oil is a better option, as it isn’t as heavily processed.

8. Spices 

You know salt can harm cholesterol and blood pressure, so curbing your desire to sprinkle it on everything is a must. The AHA recommends a daily limit of 1,500 milligrams for most adults, so it’s time to start swapping salt for healthier alternatives. One way the organization recommends shaking your salt habit is by taking advantage of the wide variety of spices and seasonings available. For example, use basil on fish, lamb, and lean ground meats. Use nutmeg on fruits, potatoes, and chicken. And try rosemary on veal, lean pork, and lima beans. There’s a way to make your favorite foods tastier without salt, you just have to do some experimenting.

9. Lean chicken 

Ditching burgers and steak for good is a tall order for meat lovers. But if you can find ways to swap it for chicken more often than not, you’ll be doing yourself a favor. According to the AHA, chicken has less cholesterol and saturated fat than red meats. Seeing as how cholesterol and saturated fat can raise blood cholesterol and make heart disease worse, this difference really does matter. Stick to lean, skinless cuts of chicken.

10. Leafy greens 

Leafy greens, like spinach and kale, may help reduce blood pressure, thanks to magnesium. Research has found taking 300 milligrams of the mineral a day for one month can elevate blood magnesium levels and reduce blood pressure. Furthermore, a press release on the research reads, “High magnesium levels in the blood were linked to improvements in blood flow, another factor associated with lowered blood pressure.” Additional foods that are high in magnesium include whole grains, beans, and nuts.