Tag: heart healthy

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Top Foods to Boost Brain & Memory Power

Serving as the main control center for your body, your brain is an organ that should always be taken care of. If your brain health is poor, it’s likely that the health of your entire body is poor, too. Memory is also an important function of everyday life, helping you to stick to a certain routine and memorize important information and heart-warming past events. Did you know that you can improve brain function and memory retention just by improving your diet? We go over some changes you can make to your diet to improve brain function and memory power!

Broccoli

Broccoli has a long list of health benefits, containing large amounts of vitamins and healthy minerals. Specifically, healthy levels of vitamin K are found. Vitamin K assists in forming sphingolipids, a kind of fat that is packed into most brain cells. Several studies have found that older adults with a diet rich in vitamin K have better memory and higher cognitive functions.

Walnuts

It’s a good idea to incorporate nuts into your diet, as they hold many health benefits and have been proven to boost memory power! Nuts are generous sources of healthy fats and proteins, and walnuts in particular have high levels of an omega-3 fatty acid known as alpha-linolenic acid, or ALA. ALA has been proven to help maintain clean arteries and lower blood pressure. Heart health is always a bonus! Studies have also shown that walnut consumption is linked to higher scores on cognitive tests.

Pumpkin seeds

Packed with powerful antioxidants, pumpkin seeds are a delicious snack that also contain a set of vitamins and nutrients for brain function. These seeds are known to be an excellent source of magnesium, iron, zinc, and copper. In relation to brain function, copper is needed for health nerve signaling, zinc may help prevent depression and Alzheimer’s disease, magnesium supports learning and memory, and iron deficiency is linked to impaired brain functions and going through your day in a “fog”.

Dark chocolate

Dark chocolate is probably best known for its heart-helping characteristics, but did you know that it also has brain benefits? With a higher concentration of cocoa, dark chocolate contains more flavonoids (antioxidant plant compounds), which gather in the brain to increase memory and assist in learning. Other than memory, chocolate has also found to be a proven mood booster and can lower the risk of depression.

Simple changes to your diet, as well as incorporating more helpful foods into your day, can help increase brain health and improve memory and overall cognitive function. Stay on the right path and you’ll thank yourself later!

Dr. Barbara R. Edwards, a Princeton MD is the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health, providing quality care to uninsured and under-insured New Jersey residents in Mercer and Middlesex counties.

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Healthy Foods High in Protein

Protein is one of the most important elements in a balanced diet. Protein helps with many functions behind the scenes such as cell support and structure, immune system support, and other hormonal activities. The amount of protein someone should consume daily varies based on factors like age, body size, and overall activity. Here are some everyday healthy foods that are excellent sources of protein:

Lean Beef

With the obvious benefit of having high amounts of protein, lean beef also contains other helpful components like zinc, selenium, vitamins B6 and B12, and iron. It’s best to eat plant-based foods like fish and poultry as opposed to red meat, which one should regulate intake for. However, when choosing to consume red meat, lean beef is the healthier option.

Chicken Breast

One of the most versatile foods, chicken breast, is an amazing source of protein to include in your weekly meal planning. It can be cooked with a wide variety of methods, and it pairs well with many flavors. Aside from being rich in protein, chicken breast is plentiful in B vitamins and minerals. Try chicken breast prepared with Mediterranean flavors, in a salad, or in a stir fry for a healthy, filling meal.

Eggs

Eggs, yolk and whites, are some of the most protein and nutrition filled foods out there. They are filled with vitamins, antioxidants, healthy fats, and minerals. Despite common misconceptions, whole egg yolks are healthy and studies even suggest they can prevent certain chronic conditions and diseases. 

Dr. Barbara R. Edwards, Princeton Internist, practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center. She is also the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health.

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6 Heart Healthy Breakfasts

woman eating oatmeal for breakfast while she reads a book and sips tea

Many say that breakfast is the most important meal of the day, but did you also know it may help keep your heart in good health? Harvard Health explains how eating a breakfast full of whole grains can reduce your risk for having a heart attack, stroke, type 2 diabetes and heart failure. With that in mind, here are six heart-healthy breakfast options for you to try at home!

  1. High-fiber, Whole-grain Cereal with Sliced Fruit
    Prepare the cereal then add sliced banana, strawberries, or any fruit of your choice.
  2. Oatmeal Topped with Fruit and Nuts
    Prepare oatmeal and add your choice of fruit and nuts. You can use blueberries with walnuts, strawberries with almonds, or anything combination you can think of!
  3. Banana and Date Smoothie
    In a blender, add a ripe banana, dried dates, and your choice of milk. For added taste, put in a spoon of peanut butter.
  4. Sweet Potato with Greek Yogurt, Apples, and Maple Syrup
    Cook the sweet potato in the oven or if you are in a rush, pop it in the microwave until tender. Cut up the sweet potato and add Greek yogurt, apples and maple syrup to the top.
  5. Bacon, Lettuce and Tomato Quinoa Bowl
    Prepare quinoa and top it with bacon pieces, your choice of lettuce, and cherry tomatoes. You can add an avocado for healthy fats and added flavor.
  6. Whole Wheat Banana and Oatmeal Pancakes
    Prepare the whole wheat pancakes either by using a mix, or if you have time, try making them from scratch! Combine the pancake batter with sliced banana and a ½ cup of old-fashioned oats mixed in.

Dr. Barbara Edwards, Princeton internist practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center and also serves as Medical Director of the Bristol-Myers Squibb Community Health Center.

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5 Healthy Snacks

raw nuts

Snack options are always tough when you’re trying to be healthy. For those on the go, it may seem impossible to avoid reaching for snacks with high sugar and salt which is why it is strongly suggested to prepare snacks at home before venturing out for the day. Here are some healthy, mess-free snack options ideal for your car, desk, or anywhere else:

1. Mixed Raw Nuts

Mixed raw nuts are a great source of fat, fiber, protein, and vitamin E. Cashews, almonds, pistachios, and walnuts are just a few options that require almost no preparation for easy consumption.

2. Boiled Eggs

Eggs aren’t just for the morning, boil them for about 7 minutes and bring them on-the-go. This low-calorie snack has about 5 grams of protein with ‘healthy fats’ known to lower your LDL (bad) cholesterol.

3. Protein Shakes

There are plenty of ingredients you can put into protein shakes and a large assortment of pre-made drinks to choose from if you’re in a hurry. If you choose to make your own, consider adding whey protein powder, liquids like soymilk or almond milk, and an assortment of fruits such as bananas, strawberries, and apples. This snack is popular among those looking to build muscle with lots of vitamins and minerals.

4. Dried Fruit

Instead of worrying about the temperature of regular fruit and where to store it, pre-packed dried fruit with no added sugar is a great alternative. You can go for blueberries, blackberries or cherries (great for antioxidants), just to name a few.

5. Seeds

Seeds are known for having high levels of fiber with the ability to lower blood pressure and blood sugar. Some great seeds to turn to are flax, hemp, chia, and sesame seeds.

Dr. Barbara Edwards, Princeton internist practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center and also serves as Medical Director of the Bristol-Myers Squibb Community Health Center.