This Surprising Food Can Boost Your Heart Health, Study Says

 Forget what you've heard: It turns out this indulgence is actually quite good for you.

Trying to find the perfect balance between a very healthy diet and one that doesn't completely eliminate the foods you love can be the hardest part about eating right. After all, we know certain items should only be enjoyed in moderate amounts or eaten very occasionally. But a recent study suggests that at least some conventional dieting wisdom may be outdated. A new study out of Purdue University found that eating more of this one surprising food can actually boost your heart health. Read on to see what ingredient you might want to work back into your meals more often.

Eating more potatoes can boost heart health by lowering your blood pressure.

The new study, which was published in the journal Nutrients in May, set out to analyze the dietary sources of potassium and the effects that increased consumption could have on hypertension—also known as high blood pressure—and other cardiovascular health concerns. Researchers assembled 30 pre-hypertensive to hypertensive men and women and split them into four groups: One control group ate the typical American diet amount of 2,300 mg of potassium each day, while the other three groups added 1,000 mg of potassium in the form of french fries, or baked, boiled, or pan-cooked potatoes.Over the course of 16 days, participants had their blood pressure measured and urine and stool samples collected to measure potassium secretion. Results showed that participants who ate baked or boiled potatoes saw a significant decrease in systolic blood pressure compared to the control group and the supplement group, as well as the greatest benefit in sodium retention.

Surprisingly, fries had no negative effect on blood pressure.

Perhaps the most surprising revelation from the study came from the french fry diet group, though. Results showed that while participants' blood pressure didn't drop, eating fries at meals didn't cause it to rise, either, turning one of the most common bits of dieting knowledge on its head."It's important to establish clinical trials that follow observational research to establish a causal link between diet and health," the study's lead researcher Connie Weaver, PhD, distinguished professor emerita in the department of nutrition science at Purdue, said in a statement. "For example, in this clinical study, baked French fries had a null effect on blood pressure, which counters observational findings, at least in the short term, and helps to prioritize the importance of focusing on a total diet approach for maintaining health versus one that overemphasizes avoidance of any single food or food group."

The average American diet is heavy on potatoes but still short on potassium.

According to the researchers, Americans already tend to eat a lot of potatoes: In fact, they make up an average of 20 percent of our vegetable intake overall. However, researchers say that the amount still falls short of dietary requirements, estimating that one medium-sized potato only contains about 10 percent of the daily potassium your body needs."While significant emphasis is often placed on reducing dietary sodium intakes to better control for blood pressure and cardiovascular disease risk, that's only half of the story," Weaver explained in her statement. "Potassium plays just as an important role, and perhaps the ratio of potassium to sodium is most important in the context of the entire food matrix, as the potato meal resulted in a greater reduction of sodium retention."

The study's author says their findings could open a new chapter of dietary thinking.

Based on their results, the Purdue researchers concluded that the new information could help reprioritize how we shape our eating habits. "Considering Americans fall significantly short in meeting daily potassium intakes, these findings show the importance of promoting, not restricting, whole food good-to-excellent sources of potassium in Americans' diets, like potatoes," Weaver said.While she recognized the study had its limitations, Weaver said, "Overall, we concluded that boiled or baked potatoes can help reduce systolic blood pressure—and baked French fries have no adverse effects on blood pressure and can be included as part of an overall healthy diet."

How Bottled Water Is More Dangerous Than Tap Water

 Before you invest in more store-bought water, you'll want to read about this key difference.

As summer progresses and the temperature rises, it's more important than ever to stay hydrated throughout the day. The U.S. National Academies of Sciences, Engineering, and Medicine estimate that men need around 3.7 liters of water each day, while women should be aiming for 2.7 liters. However, while experts agree that keeping your water supplies topped up is key, they also warn that the notion that the store-bought stuff is healthier or cleaner than tap water is misguided. To find out how bottled water is more dangerous than tap water, read on.

Tap water is regulated by the Environmental Protection Agency (EPA); bottled water isn't.

In an article for CBS News, Peter H. Gleick, MD, president emeritus and co-founder of the Pacific Institute and author of Bottled and Sold: The Story Behind Our Obsession with Bottled Water, points out that while tap water is regulated by the Environmental Protection Agency (EPA) under the Safe Drinking Water Act, bottled water is regulated by the Food and Drug Administration (FDA), which allows for less frequent quality testing. He points out that the FDA doesn't monitor certain contaminants that may be in packaged water, and doesn't oblige producers to provide quality reports. "Our standards for protecting both ought to be stricter," says Gleick. "But tap water is better regulated."On top of that, tap water is routinely treated with fluoride to aid dental health in a way that bottled water isn't, giving the old-fashioned option another edge.

Bottled and tap water may come from the same sources.

While bottled water brands often use extremely creative packaging to conjure up images of natural purity, in many cases, it is essentially the same water as you'd get from your kitchen faucet, just not as strictly regulated. "Sometimes the water you can buy in a bottle is simply public tap water that has been enhanced in some way, such as changing the mineral content," explains the Minnesota Department of Health. The exception is anything claiming to be spring water—if it says this on the label, then the water must actually come from a spring.

There have been several serious public health incidents linked to bottled water.

Despite the perception that bottled water is cleaner and safer for you, there have been multiple recent health threats linked to bottled water. Earlier this year, an outbreak of acute non-viral hepatitis illnesses was traced to Real Water brand alkaline water, leading to its shutdown; Peñafiel spring water was withdrawn due to the presence of arsenic in 2020; and Sweet Springs Valley Water was contaminated with E. coli in 2018.Drinking water from a plastic bottle itself also comes with its own risks. Especially in the summer, plastic bottles exposed to heat for prolonged periods of time may cause the water inside to become contaminated. A 2014 study found antimony and bisphenol A (BPA), both presumed to be carcinogens, leached into water after being exposed to a temperature of 158 degrees Fahrenheit.

However, there are some occasions when bottled water is best.

The Minnesota Department of Health notes that there are some specific cases where bottled water may serve you better. Any situation where you can't guarantee a safe drinking supply (for example, on a camping trip, or during a natural disaster) makes bottled water the best choice. Additionally, if tests have shown that your own water well has become contaminated and if authorities have notified you that contamination has occurred in your local public water supply, you should switch to bottled water."In these situations above, it is especially important to use bottled water for mixing infant formula or giving water to babies less than one year old," the Minnesota Department of Health advises. "Bottled water may also be the best choice if a person has a health condition requiring lower levels of some substance."

Drinking This Before You Exercise May Cause Blood Clots, Experts Warn

 Find out if you need to avoid this type of beverage before your workout.

Staying hydrated while working out is essential not only for your overall health, but also for your exercise endurance. After all, it's key to balancing your electrolytes, helping your joints and muscles function optimally, keeping your energy up, and of course, quenching your thirst as you sweat. But experts say there's one type of beverage that may be putting you in harm's way when you work out, and it's used by many athletes to keep their energy up. Studies say that drinking this one thing may in fact raise your risk of blood clots when paired with acute episodes of strenuous exercise. Read on to find out which beverage can cause serious health complications—and whether you have reason to worry.

Drinking caffeinated beverages may lead to a higher risk of blood clots, one study found.

Many athletes seeking to enhance their performance rely on caffeine for a pre- or mid-workout boost. Yet experts have found that there may be a potentially serious side effect to your preferred pick-me-up. In a recent study published in the journal Medicine & Science in Sports & Exercise, researchers learned that drinking caffeine increases coagulation during acute sessions of strenuous exercise, putting you at higher risk for blood clots.The research team orchestrated two workout sessions for 48 young men with an average age of 23 and normal body mass index. Study participants were given a beverage—first a placebo and later a caffeine-laden drink—before completing a challenging workout on an exercise bike. They then had their blood drawn. The researchers observed that after consuming caffeine, coagulation levels were significantly higher, putting the study subjects at elevated risk of conditions such as heart attack, stroke, deep vein thrombosis, or pulmonary embolism.

You're at greatest risk if you have certain underlying illnesses.

However, some experts say that while caffeine may indeed elevate coagulation levels, this doesn't mean everyone is at serious risk of clotting. "For most people, caffeine is safe, and so is exercise," Paul Nagelkirk, PhD, the director of the Integrative Exercise Physiology Laboratory at Ball State University, told Runner's World in 2019. "Healthy adults who currently enjoy the benefits of caffeine as a pre-workout or pre-competition routine have little reason to worry about blood-clotting potential," he added.However, those with high blood pressure, high cholesterol, or a history of smoking—all blood clotting risk factors—may wish to avoid caffeine surrounding their workout.

There is a specific threshold for safe caffeine intake for most people.

So, just how much caffeine is too much? According to the Mayo Clinic, "Up to 400 milligrams (mg) of caffeine a day appears to be safe for most healthy adults." Their experts note that 400 milligrams is equivalent to roughly "four cups of brewed coffee, 10 cans of cola or two 'energy shot' drinks."Some people, including those who are pregnant, wishing to become pregnant, or are currently breastfeeding, may benefit from limiting their caffeine intake to under 200 milligrams daily. Even among healthy adults with no notable health considerations, "caffeine may not be a good choice for people who are highly sensitive to its effects," adds the Mayo Clinic.

Avoid caffeine powders and pills, as well as certain energy drinks.

If you wish to limit your intake, the Mayo Clinic says it's best to cut out caffeine powders and pills, which can have staggeringly high amounts of caffeine in them—more than consumers often realize. "Just one teaspoon of powdered caffeine is equivalent to about 28 cups of coffee. Such high levels of caffeine can cause serious health problems and possibly death," the clinic warns.The further note that energy drinks—for some considered a workout staple—differ widely in the caffeine content depending on brand. "Keep in mind that the actual caffeine content in beverages varies widely, especially among energy drinks," the Mayo Clinic says. Given the elevated risk of clotting associated with exercise, this is especially important advice for those who rely on the beverage as part of their gym routine.

Eating This Dessert in the Morning Could Help Burn Fat, New Study Says

 If you're looking for an excuse to eat sweets for breakfast, here it is.

Eating dessert first thing in the morning may sound like an easy way to gain weight, but a recent study found that it could actually have the opposite effect. If you're looking for a reason to start your day with a sweet treat, look no further. A new study found that if you eat this beloved indulgence within the first hour of waking up, it could help burn fat and contribute to other positive health benefits. Read on to find out which dessert you should be enjoying with your morning coffee.

Eating chocolate in the morning can help burn fat.

A June 23 study published in The FASEB Journal examined the effects of postmenopausal women eating milk chocolate within one hour of waking up. Researchers found that when the women ate 100 grams of chocolate in this timeframe, it helped reduce blood glucose levels, burn fat, and decrease waist circumference. Additionally, eating chocolate in the morning also resulted in lower daily cortisol levels. According to the study, "lower cortisol levels have been related to a lower stress-related appetite which may partly explain the better caloric compensation."

Eating chocolate before bed also has health benefits.

The study also found that consuming milk chocolate one hour before bed had a slew of health benefits as well. A late-night snack of chocolate was shown to positively alter next-morning resting and exercise metabolism. According to the study, chocolate intake at night "could be advisable for next morning performance during high-intensity exercises or prolonged exercises." Consuming chocolate also helped decrease hunger and a desire for other sweets—and that was true for morning and night consumption, but especially at night.

When we eat might be as important as what we eat.

The study found that eating milk chocolate close to waking up or going to sleep didn't lead to weight gain, even though the participants increased their caloric intake. Researchers found that the timing of eating may be just as important as what we eat. "Our findings highlight that not only 'what' but also 'when' we eat can impact physiological mechanisms involved in the regulation of body weight," neuroscientist and co-author of the study Frank A. J. L. Scheer, PhD, said in a statement.

"Meal timing can influence circadian rhythms and eating a high energy and high sugar food, such as chocolate, either at night or in the morning may have a different effect on the circadian system, the peripheral clocks of different organs and tissues, and consequently on body weight and metabolism," the study explained. According to researchers, eating at the "wrong" time could throw off how the circadian system and various metabolic processes work together, which could ultimately negatively affect energy, metabolism, and your risk of obesity.

Chocolate has been linked to lower weight before.

A 2012 study published in JAMA Internal Medicine found that men and women who had chocolate the most frequently had a lower body mass index (BMI) on average than people who consumed chocolate the least. The lead author of the study Beatrice Golomb, PhD, told The Boston Globe that she considers chocolate to be a plant food because aside from milk and sugar, it's made up mostly of chocolate and cocoa butter, which comes from the cocoa bean.

Never Eat or Drink This During a Heat Wave, Experts Say

 Drop this drink and step away from these foods that will dehydrate you.

With temperatures climbing to record-breaking levels across the country, everyone should be doing what they can to stay safe. Drinking water and wearing sunscreen (preferably with an SPF of 30 or above) can help protect you during a heat wave, but there are also certain foods and beverages you should avoid while trying to beat the heat—and they're not what you might think. Read on to find out what four things experts say you should never consume as temperatures climb.

1.Coffee and tea

In the summer months, you might assume an iced tea or coffee would be the pinnacle of refreshment. But those drinks have powerful diuretic properties, meaning they naturally help flush water out of the body. Diuretics can be a great aid in helping the kidneys flush out excess water, which in turn lowers blood pressure, according to Harvard Health Publishing. But when temperatures are soaring, it's important that we hang on to as much water as possible. And that's when relying on diuretics like coffee too much could lead to dehydration.

As a stimulant, caffeine can actually bring on the urge to go to the bathroom. And before you switch out your iced latte for an iced tea, keep in mind that many herbs used in popular teas also have diuretic qualities. According to the Mayo Clinic, several herbs including dandelion, ginger, and juniper, have diuretic qualities. Hibiscus, too, is also a natural diuretic and should be avoided, Medical News Today reports.

2.Some healthy veggies, including fennel, artichokes, and asparagus

Some vegetables are also considered diuretics. Amino acids in asparagus, for example, are natural diuretics, and reduce water retention. There are several other foods, including onions, garlic, bell peppers, artichokes, and fennel, that create a similar effect, Healthline reports.

Again, it's not that you should avoid eating these foods all together—many of them offer great nutritional benefits. Just be aware that they also contain diuretic properties, and plan your water consumption accordingly.

3.Mangoes

A fresh, ripe mango seems like a great idea in the sweltering summer months, but mangoes are another food that may actually flush water out of your body. Mangoes are high in potassium, which is a natural diuretic. Eating too much mango during a heat wave could dehydrate you.

If you're craving something sweet and natural, experts say that strawberries and melons make a good substitute, because of their high water content.

4.Alcohol

Many of us love kicking back with a cool cocktail on a hot day to quench our thirst. But too many alcoholic drinks could cause you to feel less hydrated than if you'd drunk nothing at all. That's because alcohol has natural diuretic properties, forcing your liver to go into overdrive to cleanse it from your system, Healthline explains.

On a normal day, this can cause a hangover. But on an especially hot day, the stress and strain your body experiences from alcohol can lead to a major dehydration episode. So make sure to drink in moderation when it's especially hot out, and alternate glasses of water with cocktails.

That advice holds true whether you're drinking alcohol or not. The U.S. National Academies of Sciences, Engineering, and Medicine recommends that women should drink around 2.7 liters a day, and men should drink around 3.7 liters a day to stay hydrated.

Never Drink This After Working Out,Experts Warn

 Enjoying this delicious drink after exercising can do more harm to your body than good.

A good workout is one of the best things you can do for your body. After you finish exercising, you'll want to continue to nurture your body in a healthy way—and that means eating and drinking right. Deciding what to put in your body after you've just worked up a sweat can be a challenging decision to make, and sometimes the foods we think of as healthy are actually not ideal. In fact, experts warn that there's one common drink many people enjoy after a workout that can do more harm than good. Read on to see what you should be avoiding when you're feeling parched after exercising.

Avoid sugary smoothies after working out.

Chances are you've enjoyed a frothy smoothie after a workout to both cool you down and fill you up. However, experts say you should avoid smoothies after a workout. It's important to remember that all smoothies are made differently, but for the most part, they're not going to provide what you need. "Smoothies are high in vitamins and minerals, but that's about all they have to offer. They're low in fiber and have no protein and no complex carbs," says fitness instructor nutritionist Carly James, PhD.

Registered dietitian nutritionist Kristin Gillespie says that post-workout snacks should have a variety of macronutrients, including protein, fiber, and healthy fats in addition to carbohydrates. "Many smoothies are lacking in this balance, containing large amounts of carbohydrates and sugar with minimal other macronutrients present," she explains. Although smoothies contain natural sugars from fruits, consuming any kind of sugary drink after a workout can throw off your post-workout energy levels, resulting in a crash. She advises that if you must have a smoothie after exercising, it should be "rich in protein and low in calories."

Smoothies can have the opposite effect of a workout.

Gillespie points out the obvious: It's not wise for your post-exercise snack to have more calories than what you just burned. Personal trainer Rohan Arora agrees that you should avoid smoothies that will spike your calorie count right after a workout. He also notes that because smoothies often contain a mixture of different ingredients, you could end up with a distended stomach. "Bloating and gas issues are common for people who consume regular smoothies, which is exactly the opposite of what you want after your workout," Arora says.

You should also avoid fried food, caffeine, and high-fat foods after working out.

Smoothies aren't the only post-sweat snack you need to be wary of. Co-founder of RockBox Fitness and certified nutritionist Steve Halloran says pre-mixed post-workout shakes are "laden with processed ingredients to make them shelf-stable" and should also be avoided. Drinking caffeine or alcohol is also ill-advised, as it can exacerbate dehydration and hit you harder since your metabolism is higher post-workout.

James says anything that requires significant effort to digest should also be avoided, including fats, oils, and high-fiber foods. "They may be healthy in general, but after a workout, you want your body to focus on repairing itself, not digesting a challenging meal," she notes. And Gillespie points out that high-fat foods—such as fried foods, oils, and fatty meats—slow down your metabolism, which is less than ideal after working out.

You should consume a healthy balance of nutrients.

Snacks that strike the right balance of protein, fiber, and carbohydrates can "help sustain energy levels over a longer period of time," Gillespie says. She also notes that post-workout snacks can help to build muscle, but it's hard to achieve that without consuming protein, so you want to make sure your snack has enough of it. "Bananas with peanut butter, cottage cheese with fruit, chocolate milk" all contain a healthy balance of carbohydrates and protein, as well as fiber and micronutrients that your body needs following a workout, she explains. Per Arora, eggs, sweet potatoes, chicken, and fish are good options for after a workout if you're looking for a heartier meal.

Here Are Our Favorite Women This Week

 Adornment, what a science! Beauty, what a weapon! Modesty, what elegance! - Coco Chanel