The Surprising Foods That Could Actually Increase Your Risk of Heart Disease

There are some foods, like fresh vegetables, that are obviously healthy. And there are some foods, like milkshakes and Big Macs, that are obviously unhealthy. However, most foods fall in that ambiguous area of not clearly being one or the other. If you’re looking to lower your risk of heart disease, try to avoid these foods. Spoiler alert: You might be surprised by some of the items on this list.

Canned veggies 

Canned foods last so long because they’re usually preserved with sodium. For example, a half cup of fresh tomatoes has only 6 milligrams of sodium. However, a half cup of diced tomatoes has around 250 milligrams. Since sodium can increase blood pressure, too much of it also ups your risk of heart disease. Always try to choose fresh veggies over canned. 

Tomato sauce 

While tomatoes have great benefits like vitamin C and lycopene, canned tomato sauce can put some serious strain on your heart. That’s because, similar to canned veggies, tomato sauce is preserved with salt. Since salt pulls water into your blood vessels to increase pressure, it can be damaging to your heart in the long run. Make your own tomato sauce (with fresh tomatoes), so you can keep better track of its salt content. 

Pasta 

White pasta contains simple carbohydrates, or simple sugars. Simple sugars create a spike in blood sugar, which can damage your arteries’ walls. Plus, the inflammation from simple sugars can cause arteries to narrow and not send enough blood to your heart. Complex carbs, such as whole wheat pasta and whole grains, break down much slower because they contain fiber. Try to choose whole wheat pasta over white. 

Sushi 

Sushi can be extremely healthy if it’s done the right way. However, extras like crunchy flakes, spicy sauce, and soy sauce all add unnecessary sodium and saturated fats that can be harmful to your health. Foods high in saturated fats can increase the bad cholesterol in your body. If your cholesterol is too high, you increase your risk of heart disease. 

Cold cuts 

Cold cuts are a convenient food that tends to be very high in sodium. One slice of lunch meat, such as deli ham, can have more than 300 milligrams of salt. And it’s likely that you’re putting more than just one slice of meat on your sandwich. Two slices of meat and a slice of American cheese means your sandwich could easily top the 1,000 milligram mark. 

Frozen dinners 

Common types of frozen TV dinners, such as mac and cheese, lasagna, beef, etc. are often very high in fat and sodium. Purchasing a pre-made meal means you are not in control of what goes into it. While it can be easy to just pop a frozen meal into the microwave, it often doesn’t come with many rewarding health benefits. The high fat and sodium content can take a serious toll on your heart health. 

Eggs 

Eggs are great in moderation. If you eat one hard-boiled egg for a snack, you’re giving yourself 7.5 grams of protein and only 76 calories. Plus, it’s a great option to keep you full throughout the afternoon. However, eggs also contain a lot of cholesterol. One egg contains about 62% of the daily recommended amount of cholesterol. Be sure to eat eggs in moderation (stick to one per day) to make sure you’re keeping your heart as healthy as possible. 

Biscuits 

It’s hard to resist a Pillsbury biscuit. However, one delicious biscuit packs 460 milligrams of sodium — yikes. Plus, 2.5 grams of saturated fat goes into one biscuit, which is a lot for such a little treat. Saturated fat raises your blood cholesterol level. Try to steer clear of this high cholesterol and high sodium combination. 

White rice 

White rice is a starch, just like white pasta. Starches are highly-processed grains; their nutritional components, including most of the fiber, has been removed. The body breaks down starches more quickly than whole grains, which causes a spike in blood sugar. High blood sugar levels increase your risk of heart disease. 

Bacon 

Bacon is delicious. But unfortunately, it’s also teeming with saturated fat and sodium (that’s probably why it’s so delicious). The effects that sodium and bad saturated fats can have on your heart make it worth it to cut down your bacon intake. That’s not to say you should never indulge, but don’t treat yourself daily. 

Canadian bacon 

This bacon alternative might be low in fat and calories, but that doesn’t mean it’s entirely healthy. One serving of Canadian bacon boasts 460 milligrams of sodium. And if you’re adding it to a breakfast sandwich, expect the total sodium count to be much higher than that. It’s simple: Processed meats are high in sodium. Sadly, most breakfast meats fall into that category. 

Cheese 

Cheese in moderation can actually be good for you. Studies showed that those who ate 40 grams of cheese per day (about the size of a matchbook) were less likely to have heart disease or a stroke than those who didn’t eat cheese at all. However, most people eat more than a matchbook’s worth of cheese per day (eat one slice of pizza and you’ve exceeded that amount), and that’s what health experts warn against. Cheese has very high levels of saturated fat and sodium. Moderation is key with a food like this. 

Pizza 

Pizza combines three items on this heart-unhealthy foods list into one delicious combination: Starch, tomato sauce, and too much cheese. Processed grains (dough) combined with high-sodium tomato sauce and high-fat, high-sodium cheese puts pizza on the list of worst foods for your heart. But yes, you can have a slice of pizza every once in a while. Just make sure it’s not too often, and eat plenty of other heart-healthy foods in between takeout orders. 

Steak 

Red meat is high in saturated fat, but a recent study found that it might also contain another heart disease risk: Carnitine. This is a protein building block, and studies suggest that bacteria in the intestine convert carnitine into a compound that speeds up the hardening and thickening of artery walls, WebMD reported. Alternatives like chicken and fish are excellent sources of protein and leave you with a lower risk of developing heart disease. 

Salad dressing 

It’s hard to eat a salad without dressing. But the truth is, the dressing could be negating some of the nutritional benefits of your salad. Dressings contain high sodium, sugar, and fat content, and they’re not always light on calories, either. Plus, they tend to contain bad trans fats, which are extremely unhealthy. If you’re desperate for the dressing, make your own healthier version, or cut the serving size in half.

You’re Making These 15 Health Mistakes Every Day

From raw foodies to gym rats, there are a lot of health conscious folks out there. But for some, even the most basic of concepts fall by the wayside. While you may consider yourself a tried and true health nut, neglecting seemingly small, everyday habits can often be all too easy. The truth is, though, some of those habits come with long-term consequences. If you really want to be in tip-top shape, watch out for these 15 common mistakes.

1. Keeping your windows down on the way to work 

Now of course, everyone’s commute is different. If you live in the mountains and your commute involves winding back roads, this likely doesn’t apply to you. If you’re a city dweller, though, listen up. While it’s tempting to rock out with the windows down on your way to and from work, your highway commute may be one of the less healthy things you’re doing on a daily basis, or at least five days a week.

Environmental health researcher Scott Fruin tells Men’s Health air pollution can be up to 10 times more concentrated on highways than it is in the suburbs. More importantly, the publication says, “Diesel fumes may contribute to headaches, cancer, and heart disease.” Instead, hit the AC and use your car’s recirculate feature.

2. Brushing right after eating 

Regularly brushing your teeth is the best way to keep cavities and gum disease at bay, but don’t get too carried away. As The New York Times explains, brushing right after eating can actually encourage acid erosion, which destroys the protective layer on your teeth. This is especially problematic at breakfast, given most people’s coffee addictions because, as it turns out, your typical dark brew is surprisingly acidic.

To avoid acid erosion, wait at least 30 minutes before grabbing the toothpaste. You might even consider keeping a toothbrush at work. Letting acid hang out on your chompers for too long can also be bad news for your enamel, so swish around a little bit of water if you don’t have access to a toothbrush.

3. Microwaving your lunch in (certain) plastic containers 

Most people know it’s better to buy a BPA-free water bottle than not. Yet still, certain containers just aren’t good for heating up your leftovers. It’s great your office has a microwave, but it’s important to choose your vessel wisely. Luckily, the FDA recognized long ago the dangers of plastic leaking into foods, which is why products must undergo testing before they can carry the label “microwave safe” — or something to that effect.

In fact, Harvard Health Publications says, “For microwave approval, the agency estimates the ratio of plastic surface area to food, how long the container is likely to be in the microwave, how often a person is likely to eat from the container, and how hot the food can be expected to get during microwaving.” Blatantly misusing the container isn’t doing your body much good. If you’re going to nuke your meal, just make sure you’re using an FDA-approved vessel.

4. Sneezing or coughing into your hands 

This one isn’t so much about you as it is those you encounter throughout the day. We often greet people with a handshake, so hacking into your bear mitts throughout the day is a nearly guaranteed way to pass along your germs and potential illnesses. It’s just common courtesy to use a tissue if you have one, otherwise aim for the crook of your elbow. And don’t even think about trying to curtail a sneeze. According to Philly.com, doing so can damage your diaphragm, break a blood vessel in your eye, or rupture an eardrum.

5. Ignoring nature’s call 

It’s easy to get wrapped up in a project before realizing you should have hit the restroom long ago. Apart from the obvious discomfort, holding off on bathroom breaks can negatively impact your health. According to The Huffington Post Canada, resisting the urge to urinate can cause your bladder to stretch out and encourage bacteria to grow. If things get too bad, these bacteria can cause a kidney infection.

Not surprisingly, holding in #2 is equally as bad. DNews explains allowing excrement to build up in your system leads to constipation and could even affect your ability to go in the future. There’s a reason we call it waste, so get it out of your system.

6. Slacking on sleep 

With busy lives and overloaded work schedules, plenty of folks don’t get enough sleep. The solution? Downing a few extra cups of coffee. Though caffeine can certainly give you a little boost, it’s no substitute for the real thing. Those who regularly find themselves running on little sleep may have an increased risk of depression, cancer, memory loss, and heart disease.

Aim to get an absolute minimum of six hours every night; eight hours is even better. Sticking to a regular sleep schedule is the best way to ensure you’re getting the quality sleep you need. And that goes for weekends, too. A little sleeping in is fine, but don’t go overboard.

7. Hitting the snooze button 

This one’s so common it deserves a spot of its own. Lots of people are guilty of hitting that all-too-convenient snooze button, but try, just try to resist the urge. Turns out, it’s not doing you much good at all. According to weather.com, “When you rely on your snooze button, you’re doing more harm than good to your sleep cycle because you’re fragmenting what’s left of your sleep and starting a new sleep cycle — without giving your body time to finish.” Sorry to be the bearer of bad news on this one.

8. Skimping on water 

Being in a constant state of dehydration can negatively affect your mood, energy, and even your heart. Because the body’s signals for thirst and hunger are so similar, many confuse one for the other, SparkPeople says it can also lead to weight gain. You could be eating hundreds of calories your body doesn’t need simply because you haven’t been downing enough H2O.

If you find yourself in this category, don’t worry, there’s an easy fix: Get yourself a water bottle, and bring it everywhere you go. If you find yourself skimping on the water due to its lack of taste, try adding a few slices of citrus fruit or cucumber.

9. Using your phone all day 

You may have heard that using electronic devices close to bedtime can disrupt your sleep. Unfortunately, the bad news doesn’t end there for smartphones.

Even if you’ve managed to kick your nighttime habit of checking emails, the same act of scrolling through your phone during the day can also do some serious damage to your body. According to CBS News, it can contribute to poor posture. While going cold turkey on your phone usage isn’t too practical, it’s important to be mindful of your posture when checking your texts.

10. Snacking too much 

Just the thought of the long stretch from breakfast to lunch or from lunch to dinner is enough to leave your stomach rumbling. Snacking can be a good strategy for keeping hunger at bay, but only if you manage to stick to the proper foods and portions. The problem is many find it easy to keep nibbling long after they’re satisfied. According to The Huffington Post, this type of snacking can encourage your body to store fat and end in weight gain.

If cutting out your afternoon nibble isn’t doable, make sure you’re choosing smart snacks, like one of these healthy options. You also might want to consider giving your breakfast and lunch a bit of a makeover to ensure you’re getting enough protein and fiber, which will both help you feel satisfied.

11.  Cranking up the volume 

Whether you’re at the gym or stuck in the office all day, you probably reach for your headphones to listen to your favorite tunes. While it’s courteous of you to only blast tunes using headphones, you could be doing real damage to your ears. According to MedlinePlus, the tiny nerve endings in our ears are easily damaged by loud noises. You may suspect frequent concert-goers are the only ones who encounter this issue, but earbuds in particular can lead to hearing loss.

If you have a family history of hearing loss, you should pay particular attention to the volume. Not surprisingly, the closer the music is to your ears, the more likely you are to experience nerve damage. Headphones that go over the ears are typically a better option than earbuds for this reason.

12. Foregoing sunscreen 

If you find you’re only applying sunscreen when you’re at the beach, you need to remember the sun can do real damage to your skin in the fall, winter, and spring, too. Everyone knows sunburns can increase the risk of skin cancer, but those who aren’t prone to burning are also at risk from the sun’s rays. Cleveland Clinic explains everyone should wear sunblock with at least SPF 30. Even if it’s not summer, be sure you’re still applying some to exposed skin before heading outdoors. Remember: Repeated exposure to the sun without protection can cause damage over time, even if you can’t see it.

13. Slouching 

Everyone slouches from time to time, but if you allow your poor posture to continue, it can have real consequences. Livestrong.com explains slouching can lead to sore muscles, as keeping your back in a rounded position doesn’t offer support for your spine. That makes your muscles work harder, which can then cause tension and even lead to chronic issues with neck or lower back pain.

Slouching can also cause your spine to curve, which can cause a pinched nerve. Do yourself a favor and sit up straight.

14. Carrying a bag that’s too heavy 

While we’re on the subject of back issues, let’s talk about another: heavy bags. Schlepping your stuff around is just a part of life. From the on-the-go consultant commuting with a laptop to the busy parent running around town with everything but the kitchen sink, most individuals have some sort of bag — be it messenger, diaper, or gym — in tow. But the fact of the matter is, lugging too heavy of a load puts unnecessary strain on your neck and back. One review found both heavy weight and awkward positioning can contribute to back pain.

15. Trading your doctor for the internet 

Ever since the inception of WebMD and the like, people have been making themselves sick with online research. Suddenly, you know more than your doctor, and down time at the office has turned into a self-diagnosing therapy session. While it’s important to be your own health advocate, you don’t want to get carried away.

As Consumer Reports warns, researching online is OK, so long as you’re doing it carefully. Stick to trusted websites, and if you think you recognize symptoms that alarm you, book an appointment with your doctor ASAP. You don’t want to miss something that’s actually cause for concern.

12 Delicious Ways to Eat More Beets

The health benefits of beets include treatment of anemia, indigestion, constipation, piles, kidney disorders, dandruff, gallbladder disorders, cancer, and heart diseases. They also help prevent macular degeneration, improve blood circulation, aid in skin care, prevent cataracts, and treat respiratory problems. These benefits of beetroots can be attributed to their richness in nutrients, vitamins, and minerals. 

What Are Beets?

Beets or beetroots, as they are often called, belong to the Chenopodiaceae family. Beetroots are one of the varieties of the Beta vulgaris species. Their history stretches back to ancient times, and the earliest signs of their cultivation were approximately 4,000 years ago in the Mediterranean region. From there, they were probably transported to Babylon, and by the 9th century AD, they had made their way into the Chinese culture and cuisine. They have long been associated with sexuality and have been used as an aphrodisiac for thousands of years.

Beetroots are frequently added as an ingredient to salads, soups, and picklesand are also used as a natural coloring agent. Even though beets are available throughout the year, they are still considered seasonal vegetables. Besides their use as an actual food item, beets are valuable as a source of sucrose, which makes them a viable replacement for tropical sugar cane. They are frequently used to make refined sugar.

Nutritional Value Of Beets

Beets have a wide range of health benefits because of their nutritional content, including vitamins, minerals, and organic compounds like carotenoids, lutein/zeaxanthin, glycine, betaine, dietary fiber, vitamin C, magnesium, iron, copper, and phosphorus, while also being a source of beneficial flavonoids called anthocyanins. They are very low in calories, with no cholesterol, but they do have the highest sugar content of all vegetables.

Health Benefits Of Beets

The roots and leaves of beets have plenty of medicinal uses which include the following:

Improve Heart Health

Beet fiber helps reduce cholesterol and triglycerides by increasing the level of good HDL cholesterol. Having a high level of triglycerides increases the risk for heart-related problems, so an increased HDL cholesterol is a good line of defense against that. The presence of the nutrient betaine lowers the levels of homocysteine in the body which can also be harmful to the blood vessels. Thus, consumption of beetroot helps prevent cardiovascular diseases in multiple ways, so conditions like atherosclerosis, heart attacks, and stroke are less likely to develop. The fiber in beets also works to strip excess LDL cholesterol from the walls and helps eliminate it from the body quickly.

 Reduce Birth Defects

Beets are good for pregnant women since they are a source of B vitamin folate which helps in the development of infant’s spinal column. Deficiency of folate can lead to a variety of conditions called neural tube defects.

Prevent Certain Cancers

Studies have revealed that beets are good at preventing skin, lung, and colon cancer since they contain the pigment betacyanins, which counteracts cancerous cell growth. Nitrates used in meats as preservatives can stimulate the production of nitrosamine compounds in the body which can also result in cancer. Studies have now shown that beet juice inhibits the cell mutations caused by these compounds. Researchers in Hungary have also discovered that beet juice and its powdered form slows down tumor development. Adding a healthy amount of beets to your diet can keep your body cancer-free for a very long time.

Improve Liver Health

Betaines in beet juice stimulate the functions of the liver and keep it healthy.

Prevent Respiratory Problems

Beetroot is a source of vitamin C that helps prevent asthma symptoms. The natural beta-carotene in beetroot also helps to prevent lung cancer. Vitamin C is a powerful antioxidant that boosts the immune system in a number of ways. Besides acting as an antioxidant itself and defending against the effects of free radicals in the body, it also stimulates the activity of white blood cells, which are the body’s main line of defense against foreign bodies, as well as viral, bacterial, fungal, and protozoan toxins that can result in a multitude of infections and illnesses.

Prevent Cataracts

The presence of beta-carotene, which is a form of vitamin A, helps prevent age-related blindness called cataracts as well as a reduction in macular degeneration that commonly occurs as we get older. Vitamin A is considered a powerful antioxidant substance that is involved in many essential activities of the body.

Capillary Fragility

The flavonoids and vitamin C in beets help support the structure of capillaries.

Act as Aphrodisiac

Beets have been considered an aphrodisiac or sexual booster for millennia. Part of this stems from the fact that beets contain significant levels of the mineral boron, which has been shown to boost the production of sexual hormones. This can lead to a boost in your libido, increased fertility, sperm mobility improvement, and a reduction in frigidity in the bedroom. Your sexual life can get a legitimate and time-tested push in the right direction by adding beets to your diet.

Boost Energy

Beets contain a significant amount of carbohydrates that provide energy for prolonged sports activities. Carbohydrates are the natural building blocks of energy metabolism, and beets provide them without any of the negative side effects of many other carbohydrate-heavy foods. When the body has a sufficient amount of carbohydrates, it is able to fuel all of the necessary functions as well, including the important metabolic reactions that keep the organs functioning efficiently.

In a related function, researchers have noticed that oxygen uptake is greatly increased by people who drink beet juice due to the high nitrate content. The results show that oxygen uptake increases by up to 16%, which is an unheard of boost and is actually more than a normal person can improve by, even when training extensively. This increases stamina for exercising and participating in sports, making beet juice an interesting sports drink that most people would never consider.

 Reduce Macular Degeneration

The beta-carotene present in beetroot aids in reducing or slowing macular degeneration in the eyes. Macular degeneration is often associated with an increase in free radicals, which drastically affect the premature aging process of many people. Beta-carotene is a powerful form of vitamin A, which has antioxidant capabilities and defends the eyes against the damaging effects of free radicals.

Prevent Strokes

A deficiency of potassium in the body increases the risk of stroke. Therefore, potassium-rich beetroot is recommended to improve heart health for that reason as well. Potassium is a vasodilator, meaning that it relaxes the blood vessels and reduces blood pressure throughout the body. When blood pressure is reduced and the vessels and arteries are no longer contracted, blood clots are far less likely to form or get stuck, and the plaque that may have built up along the walls of your blood vessels will not accumulate to form additional clots. Clots are what eventually lead to heart attack and stroke, so beets and their potassium content are quite a health booster!

What is more impressive is that studies have shown the effect to be ongoing. Blood pressure will continue to drop over the course of 24 hours, as though beets are naturally delaying their effects so the body can adjust, rather than plummeting the blood pressure at a dangerous speed.

More Benefits?

In ancient times, beets were used to cure fever and constipation. In the Middle Age, beetroots were also used as a remedy for digestive disorders. Finally, beet leaves are good for speeding up the healing process of wounds.

Word of Caution: Beets contain oxalates, which when consumed in excess can cause bodily fluids to crystallize. People with kidney or gallbladder problems should avoid beetroots because they could exacerbate kidney and bladder stones.

Beetroots FAQs

Are beets good for you?

Beetroots are very good for your health. Rich in antioxidants, they help prevent cancer and fight inflammation. Beets are rich in essential vitamins and minerals such as vitamin C, iron, and magnesium. They also boost liver and heart health. Apart from beetroot, beet greens are also very healthy for the body and can be included in the diet.

What is beetroot?

Beetroot is a part of the beet plant consumed all over the world. It is also known as a red beet, golden beet, table beet, or garden beet. It is one of the varieties of Beta vulgaris that is cultivated around Southern Europe and Western Asia. Apart from its use as a food, it is used as a medicinal plant and also for food coloring.

What are beets good for?

Beets are good for lowering inflammation and blood pressure. They also help to detoxify the body, boost immunity, and prevent respiratory issues. Beet greens are packed with important nutrients such as potassium, copper, magnesium, and vitamin A, K, and C. They also help lower your risk of chronic diseases such as type 2 diabetes and stroke.

How to eat beets?

Beets can be eaten in many ways. But before consuming them, one needs to remove the thin skin. They can be sliced and added to a salad or simply eaten raw. You can roast them or make a pickle using vinegar. Another way to eat beets is by adding them to your soups.

Can you eat beets raw? 

Yes, you can eat beets raw. Remove the thin skin, slice, and season the beet with salt, pepper, and lemon juice, and a healthy snack is ready. You can also add beetroots to vegetable salads.

Are pickled beets good for you?

Pickled beets are good for health. They are low in fat and are a rich source of dietary fiber, carbohydrates, and minerals like potassium and magnesium. One can easily make pickled beets at home and they are also available in grocery stores.

How many calories in beetroot?

1 cup (136 g) of raw beetroot contains 59 calories. It also contains various minerals and vitamins that promote optimal health. So add it to your diet and reap all the benefits!

Pink Salt Is Good for Your Sole

Does lemon water just not do it for you in the morning? Maybe you need a little bit more kick in your wake-up tonic. Pronounced “sol-ay,” this pink salt-based tonic is a positive way to rise and greet the day. 

If you haven’t heard of it before, sole is a mineral-dense salty water drink that helps rejuvenate the body upon waking. There are few scientific studies on sole, but it is said to balance pH levels, restore electrolyte balance and hydration levels, support the body through adrenal fatigue, reduce muscle cramps, and support healthy blood pressure as well as healthy blood sugar and hormonal balance. If nothing else, sole is a highly affordable, energizing tonic that makes for a hydrating start to the day. Here’s how to start every day with some sole:

1. Buy some pink salt (or rummage through your spice cabinet if you already use pink salt). Why pink? This salt is mined from the Himalayan Mountains in the deposits of millennia-old sea beds. This salt is particularly mineral-dense, making it a good choice for dissolving into water for a a tonic. Think of it as you would a multi-vitamin, but with a spectrum of trace minerals.
2. Get a big glass jar. The sole should not be mixed or stored in metal containers or with metal implements. The salt can and will oxidize metals, even if you cannot detect it with the naked eye. Contamination could lead to leaching of materials within the metal into the water. While a quick swirl of a spoon probably isn’t much of an issue, make sure it has no long-term contact with any metals, including the lid.
3. Fill the jar 1/4 of the way up with salt. Yes, this seems like a lot of salt, but don’t worry. You won’t be drinking this all at once.
4. Top off the rest with filtered water, leaving a little space at the top for shaking.
5. Cover with a lid and shake until salt begins to dissolve a little.
6. Let it sit at room temperature for a day.
7. If there is still salt at the bottom of the jar the next day, the sole is fully saturated. If not, add a bit more salt and wait another day until some salt remains undissolved at the bottom.
8. Every morning add 1 teaspoon of sole to a glass of room temperature water (with 1/2 a squeezed organic lemon if you desire). Continue until sole is gone and you must make more.

The therapeutic effects of salt water are widely lauded. In moderate quantities it is believed to heal skin ailments like acne, cleanse the digestive system and support homeostasis throughout the body. Of course, do not overdo it on the sole. While moderate amounts of salt can be beneficial, too much salt can severely dehydrate you and be dangerous. Always consult your doctor first if you have concerns.

When taken therapeutically, pink salt is nourishing, energizing and healing for any overrun, stressed out body.  

Low Carb Diets: Healthy, But Hard to Stick to?

 Most health authorities have started to acknowledge the health benefits of low-carb diets.

However, it doesn’t seem like they’re about to reach the mainstream anytime soon.

Despite the proven health benefits, many nutrition professionals are still reluctant to recommend them. They believe low-carb diets are too hard to stick to.

I want to debunk that myth now, once and for all.

Low-Carb Studies Show Good Compliance

Many randomized controlled trials (RCT) have compared low-carb diets to the standard weight loss strategy — a low-fat, calorie-restricted diet.

When you look at these studies, you see that low-carb diets aren’t harder to stick to at all. It’s a misconception.

Most of these studies show that more people in the low-carb groups make it to the end.

I looked at 19 RCTs that compared LC and LF diets (1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19).

I included each study that had data on how many people made it to the end. Then, I calculated the average percentage of those who finished:

• Average for low-carb diets: 79.51%
• Average for low-fat diets: 77.72%

The results are clear. Low-carb diets are easier to stick to.

The difference isn’t huge, but it is very clear that low-carb diets are at least NOT harder to stick to than low-fat diets.

SUMMARY: Most studies show that low-carb diets are no harder to follow than conventional calorie-restricted, low-fat diets.

Low-Carb Diets Reduce Appetite

There is one main reason low-carb diets are easy to stick to: they circumvent the main side effect of dieting — hunger. 

That’s because restricting carbohydrates leads to a reduction in appetite.

This is partly because low-carb diets are high in protein, which suppresses appetite more than carbs or fat (20).

Studies also indicate this may be due to higher levels of peptide YY (PYY) on a low-carb diet, compared to a low-fat diet. PYY is a hormone that reduces appetite (21).

The exact mechanism doesn’t matter in my opinion, just the fact that low-carb diets lead to an automatic reduction in calorie intake.

When going low-carb you get to eat good food until you feel full — and still lose weight.

SUMMARY: People on low-carb diets experience a lower appetite than those on high-carb diets. This makes a low-carb plan easier to stick to.

Low-Carb Diets Are Simple to Follow

Simplicity is another reason low-carb diets are easy to stick to.

While cutting most sugar and carbs is a drastic change for many people, low-carb diets don’t have to be complex.

In fact, you can easily start a low-carb diet by following just a few simple rules:

• Avoid processed food
• Eat protein, fat and veggies with every meal
• Avoid sweet fruit and starchy vegetables, such as potatoes

By skipping all processed food, you automatically cut most of the carbs from your diet.

There is also no need for you to count calories or keep a food diary. After starting a low-carb routine, people can often eat as much as they want and still lose excess pounds.

SUMMARY: Low-carb diets are simple to follow. Just a few basic rules, like avoiding all processed foods, will cut most carbs from your diet.

It’s Easy to Go off Track

Although I’ve pretty much debunked the idea that low-carb diets are hard to stick to, there are still a few things to keep in mind.

Most diets worth following take dedication and resilience. Let’s face it, sugar is addictive for many people and staying sober can be a challenge, especially in social situations.

The first couple of weeks on a low-carb diet are probably the worst.

Once your body has adjusted and you’ve managed to get into a low-carb routine, you’ll start feeling good. So staying on the diet shouldn’t be painful.

But that doesn’t mean high-carb foods won’t tempt you. In fact, chances are you will deviate from the diet every now and then.

That said, the same applies to all diets that require you to change your dietary pattern drastically.

Just keep in mind that if you go off track, it’s always worth starting anew.

SUMMARY: Although low-carb diets are easy and simple, you still have to resist temptations and peer pressure.

How to Stick to a Low-Carb Diet

There is no secret formula on how to stick to a low-carb diet.

It largely depends on your own dedication and willpower, but here are a few tips that could reduce your risk of failure:

• Know which foods are low-carb. Confidence when grocery shopping is essential. Read this article for a detailed list of low-carb foods.
• Never go grocery shopping when you are hungry and always bring a shopping list to follow. It will reduce the risk of impulse buying.
• Make a meal plan. Be prepared and know what you are going to eat beforehand. For an excellent meal plan and menu, visit this page.
• Stock up on low-carb foods you enjoy eating.
• Make sure to always keep low-carb snack options close at hand.
• Do some research on low-carb recipes you would like to try. Variety is important in the long run.
• Tell your friends and family about your diet and ask for their support. You could even invite them for a low-carb dinner at some point.
• A low-carb diet is not totally carb-free. Make sure to include plenty of whole non-starch plant foods in your diet.

There are many other ways to improve your chances of success. 

SUMMARY: To successfully start a low-carb routine and stick to it, you need to develop the appropriate mindset. The right strategies can make it both easy and fun.

The Bottom Line

Low-carb diets are fairly easy to follow, at least when you’ve gotten through the first couple of weeks.

They suppress appetite more than the standard low-fat diet and you only need to follow a few basic rules.

However, you’ll still have to show resilience and avoid giving in to carb cravings and social pressure.

Yet, once you’ve gotten into the routine, life will start to get easier and chances are you’ll feel healthier than ever before.

Don’t let misconceptions discourage you from trying a healthy low-carb diet.

Mueller flips American who unwittingly sold bank info to Russian trolls

On Friday, shortly after Department of Justice officials announced the indictment of 13 Russians accused of being involved in a multi-year effort to spread false information online surrounding the 2016 presidential campaign, the DOJ also announced the guilty plea of a California man, Richard "Ricky" Pinedo.

The Californian, who did not respond to Ars’ attempts to contact him, admitted selling bank information to the Russians accused of being part of the criminal conspiracy.

Pinedo—28, of Santa Paula, California northwest of Los Angeles—ran a website called Auction Essistance. That site appears to have been in operation for at least a few years, and it offered "services that will enable you to get back onto eBay or Amazon ranging from pre-made eBay & Paypal accounts or verification tools."

Pinedo also operates a related website, SEO Distortion, where he describes himself as:

...not your typical person who has a love for technology or is computer crazed. With certifications and years of experience with technology, web development & internet trends stemmed from childhood years of playing with computers. It is no denying that the best services come from the businesses who have the long kindled fire & knowledge from their experiences. His ever changing need for more advanced challenges and goals had spawned the beginning of starting a company that hones in on bringing businesses to the world wide web.

On his LinkedIn page, Pinedo says he is "Currently looking to connect and work with companies who share the same passion, experience & knowledge to gain more insights into sharpening my current skill set."

In a statement sent to Ars, Jeremy I. Lessem, Pinedo’s attorney, said that his client's actions were a "mistake, and Mr. Pinedo has accepted full responsibility for his actions."

"However, Mr. Pinedo had absolutely no knowledge of the identities and motivations of any of the purchasers of the information he provided," Lessem continued. "To the extent that Mr. Pinedo’s actions assisted any individuals, including foreign nationals, from interfering in the American presidential election was done completely without his knowledge or understanding. Given the ongoing nature of this investigation, Mr. Pinedo and his counsel will not be making any further comments at this time."

When Ars contacted PayPal to see if they were familiar with Pinedo’s efforts prior to Friday’s plea deal, Justin Higgs, a spokesman, emailed a statement.

"PayPal is intensely focused on combating and preventing the illicit use of our services," he wrote. "We work closely with law enforcement, and did so in this matter, to identify, investigate and stop improper or potentially illegal activity."

Peter Carr, a spokesman for the Office of Special Counsel, told Ars that Pinedo has been "released on a personal recognizance bond pending sentencing."