Whether it’s eating a heart-healthy fruit in the fall or choosing the best bread for blood sugar, we want to share practical ways to support your dietary health this week. We also explain how to monitor sodium levels in cottage cheese, what water temperature to choose for hydration, and why you should snack on nuts before and after a workout.
1. Eat plums to support heart health 🫀
Plums are a great source of soluble fiber to help manage your cholesterol. They also contain potassium, which can regulate your blood pressure, as well as polyphenols that protect your blood vessels and can help fight oxidative stress.
Carlyne Remedios, RD, a registered dietitian at JM Nutrition, told Verywell that the soluble fiber in plums reduces the amount of cholesterol your body absorbs and helps eliminate cholesterol-containing bile acids through your stool.
Research has also shown that plums are associated with lower LDL (“bad”) cholesterol levels. When LDL cholesterol rises over time, it can contribute to plaque buildup in the arteries and increase the risk of heart disease and stroke.
2. Choose wholemeal or sourdough bread to manage blood sugar 🍞
Whole grain bread and sourdough can prevent a rise in blood sugar. Whole-grain breads generally provide more fiber, which can slow digestion and glucose absorption. But sourdough’s potential blood sugar benefit comes from its fermentation, which can slow starch digestion and contribute to a more gradual blood sugar response.
The amount of bread you eat also affects blood sugar response. Try pairing your carbs with protein and fats to help smooth out a spike. For example, you might eat nut butter or eggs on toast for breakfast, or avocado on a sandwich for lunch.
3. Drink water at the desired temperature to hydrate yourself💧
Room temperature water and ice water are great options for staying hydrated. A glass of cold water is usually more refreshing after a workout or walk on a hot day. Meanwhile, some people are more comfortable with lukewarm or room temperature water if they have sensitive stomachs or teeth, or problems swallowing.
What’s important is that you drink enough to meet your body’s daily needs, and in this case, the temperature of your water doesn’t really matter. Research on the health benefits of different water temperatures is also quite limited.
4. Check sodium levels in cottage cheese for blood pressure 🧂
Cottage cheese provides several essential nutrients, including protein, calcium, phosphorus and vitamin B12. However, some varieties of this cheese are high in sodium, which comes from added salt.
When you eat too much sodium, your kidneys may not be able to handle it, which can increase fluid in your bloodstream and put pressure on artery walls. This can then lead to hypertension, also called high blood pressure.
You don’t have to completely cancel cottage cheese. To make it part of a heart-healthy diet, choose low-sodium or reduced-sodium versions and pay attention to portion sizes.
5. Snack on nuts before or after a workout for better energy 🕐
You can eat nuts as a snack or as part of a satisfying meal. They’re packed with protein and can help facilitate muscle gain, making them a great pre- or post-workout snack.
They also contain fats that help provide energy and regulate your body temperature. So nuts can help refuel you when you’re doing strenuous exercise, like hiking or cross-country running.
For breakfast or lunch, you can add nuts to oatmeal, yogurt and salads. You can also include them in your dinner recipes, whether you’re topping pasta and greens, or slathering on salmon or chicken.
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