Eat More Protein This Fall to Boost Heart Health
A study appearing in the Journal of Nutrition, reveals that people who eat high levels of certain amino acids found in meat and plant-based protein have lower blood pressure and arterial stiffness. And the magnitude of the association is similar to those previously reported for lifestyle risk factors including salt intake, physical activity, alcohol consumption and smoking.
More From Diet Detective: Eat Lean Protein
Shorter Days, Sleep More; You're Less Likely to Catch a Cold
Researchers at Carnegie Mellon University and the University of Pittsburgh Medical Center found that people who sleep six hours a night or less are four times more likely to catch a cold when exposed to the virus, compared to those who spend more than seven hours a night sleeping.
Set up your environment for sleep success. Make sure the temperature is correct (experts say approximately 65 degrees) and you have the proper bedding. If your mattress is more than 7 years old, it may time for a new one.
Don't skimp on your mattress; you spend a third of your life sleeping. Other tips: Have a regular bedtime. Get rid of the TV in the bedroom. And make your sleep environment quiet—aesthetically and in terms of actual noise.
Enjoy the Fall
Go to museums, go hiking, take long walks and bike rides. walk your kids to school. Make it interesting by using smartphone apps such as MapMyWalk.com, which will keep track of the distance.
Also, check out the following sites for hiking and biking: TrailLink.com, AmericanTrails.org, TrimbleOutdoors.com (offers thousands of day hikes, and a 7-day free trial), LocalHikes.com (lists local hikes around the United States), Trails.com (has more than 52,000 trails. Charges $49.95 but also has a free trial) and Recreation.gov.
More: 10 Satisfying 200-Calorie Snacks
Take Advantage of the Fall Bounty
Eat apples, pears, sweet potatoes and butternut squash. Apples have been shown to reduce the risk of some cancers as well as cardiovascular disease, asthma and diabetes. Apples are loaded with flavonoids such as quercetin, which is important for keeping blood vessels healthy and reducing inflammation throughout the body.
Butternut squash and sweet potatoes are excellent sources of vitamin A in the form of beta-carotene, which is said to have antioxidant and anti-inflammatory properties. One medium pear has 5.5 grams of fiber, 212 milligrams of potassium and is a good source of vitamin C. All these fruits and veggies are also very low in calories and loaded with nutrients.
