Can You Eat Your Way to Happiness? Introducing Nutritional Psychiatry

Nutritional psychiatry is an emerging field that explores the connection between what we eat and how we feel, mentally and emotionally. It is not a replacement for therapy or traditional mental health treatment, but it is a powerful tool for self-help.  How Does Nutritional Psychiatry Work? Just as your diet impacts your physical health, it also has a profound effect on brain function, mood regulation and cognitive clarity. By understanding the interactions between food and the brain, nutritional psychiatrists are able to make dietary recommendations to improve mental and emotional well-being.  There are three key reasons why food is inextricably linked to mental health: 1. Your Gut is Connected to Your Brain The gut and brain have a complex pathway of interaction. It works via the vagus nerve and hormones and molecules released by the gut into the bloodstream. Additionally, neurons are not only found in your brain — there are 100 million neurons lining your gut, giving it the nickname of “the second brain”.  Although this gut-brain axis has been known for decades, the implications of it are still being explored. New discoveries are emerging all the time. For instance, until recently, the brain fog and cognitive impairments of long COVID were poorly understood, as the virus does not breach the blood-brain barrier. In 2023, scientists discovered that post-viral inflammation in the gut was inhibiting the gut’s ability to produce serotonin. This key chemical messenger affects both happiness and cognition. Low serotonin levels hampered vagus nerve communication with the brain. The study found that this directly disrupted memory and learning. What seemed to be a brain problem in fact originated in the gut and was disrupted by the virus’s effects on the digestive system.   2. Food Can Cause — or Fight — Chronic Inflammation Certain foods can either provoke or calm inflammation — and chronic inflammation is firmly linked to numerous serious physical and mental health issues. A recent study found that the typical high-fat, high-sugar Western diet, which is known to cause inflammation, increases the risk of developing major depressive disorder — proving that what you eat can directly impact your mood and your long-term emotional wellness.  3. Critical Neurotransmitters Come From Your Food The building blocks for important “feel-good” chemical messengers, like serotonin and dopamine, come from your diet. If you don’t eat enough of the relevant types of food, your body will not be able to synthesize enough of these messengers.  Many foods fit the bill for producing these complex neurotransmitters — and it’s not all vegetables! For example, chocolate contains the amino acid tryptophan, which the body uses to produce serotonin. It also contains phenylethylamine, a brain chemical linked to feelings of love.  Key Nutrients for a Healthier, Happier Mind Having understood why and how food impacts the brain, the next step is to know which foods have a positive effect. An overall balanced diet is the most important thing, but within that, some types of nutrients stand out.  NutrientHow It Helps the BrainSourcesOmega-3 Fatty AcidsIt is the most abundant fatty acid in the brain, and is vital for brain cell structure and for reducing inflammation. Fatty fish, such as salmon and mackerel, walnuts, flaxseeds, chia seedsB-VitaminsImportant for energy production and the synthesis of neurotransmitters. Deficiency is linked to low mood, especially in vitamins B12, folate (B9) and B6. Leafy greens, eggs, legumes, lean meatMagnesiumRegulates the production of cortisol — the stress hormone and modulates the body’s stress responses. Leafy greens, legumes, nuts, seeds, whole grainsZincElevates levels of brain-derived neurotrophic factor, which regulates emotions. Deficiency has been linked to anxiety and depression. Shellfish, meat, poultry, legumes, pumpkin seeds, eggs, dairy productsPrebiotics and ProbioticsFoods rich in these, such as fermented foods, have been shown to reduce inflammation. Some probiotic bacteria produce serotonin directly in the gut, while others increase the availability of tryptophan. Yogurt, kefir, kimchi, garlic, onions, bananas, oats Nutritional Psychiatry for Hormonal and Stress Balance A good diet can support stable blood sugar and help with hormonal balance — crucial for mood regulation during the menstrual cycle and perimenopause. Proteins and healthy fats are important for hormone balance. A Mediterranean-style diet is especially good for managing healthy estrogen levels and lowering the cancer risk associated with high estrogen.  Nutrient-dense foods can also help to manage stress and energy levels. For example, foods that help reduce cortisol can make you feel more relaxed. Sustained energy release from these foods also helps the body cope better with stress, preventing the crash that comes from processed foods and sugar.  How to Use Nutritional Psychiatry to Start Eating for Mental Wellness Eating for mental health benefits doesn’t have to be complex. You will have noticed that many of the recommendations are similar to what is recommended for overall heart and brain health. Some easy ways to get started include: Increase your plant-based intake: Plant-based foods regulate intestinal microbiota, thereby soothing the gut-brain axis, reducing anxiety and improving mood. Focus on whole foods: A diet rich in fruits, vegetables, whole grains and legumes is a good goal. It’s a process, not perfection — perhaps begin by introducing one new vegetable a week. Build a brain-boosting plate: A simple visual model for a balanced meal is half a plate of veggies, a quarter plate of lean protein, a quarter plate of fiber-rich carbs and a healthy fat. Make smart swaps: Commit to making one new swap a week. For example, substitute a sugary soda for sparkling water with fruit, or choose a handful of nuts instead of a processed snack. Eat mindfully: By paying attention to your food and how it makes you feel, you can start to identify your own personal food-mood connections. Eat Your Way to Holistic Wellness Nutritional psychiatry can be a powerful ally in your wellness toolkit. If you live with a mental health condition, it cannot replace your doctor’s prescribed treatment or medication. However, it can help you feel better, faster. By making food choices with the gut-brain axis in mind, you can improve your mood, sharpen your cognition and reach a better emotional equilibrium. It all starts with your next meal — are you ready?

Coffee and protein are two essentials for an energized morning. Whether you’re looking to fuel a workout, stay full longer or just enjoy a creamy, nutritious cup of coffee, protein is the perfect solution. Instead of loading your coffee with sugar and cream, why not add a boost of protein to keep you going strong? Here are some delicious and easy protein coffee recipes you can try today.  Why Protein Coffee Has Gone Viral The rise of protein coffee — often called “proffee” — exploded thanks to social media. Influencers share their blends for better workouts, weight management and stable energy. People love it because it’s easy, customizable and far more convenient than drinking a coffee AND a protein shake. It also fits into popular lifestyles like high-protein diets, intermittent fasting, bodybuilding and busy-morning routines. What is Protein Coffee? Protein coffee is exactly what it sounds like — a combination of coffee and protein that gives you the best of both worlds. It’s a popular drink among fitness enthusiasts, busy professionals and anyone looking to fuel their day with energy and nutrition. By blending protein powder, collagen or other high-protein ingredients with your morning brew, you get a drink that wakes you up, supports muscle recovery and keeps you feeling full longer. You can make this powerhouse beverage in several ways, from blending a scoop of whey or plant-based protein into a hot or iced coffee to using ready-made protein coffee drinks. Some recipes also incorporate nut butters, Greek yogurt or even egg whites for an extra boost. Whether you prefer it smooth and creamy or bold and robust, protein coffee is an easy way to elevate your morning routine. This simple drink has skyrocketed in popularity on TikTok and Instagram, where “proffee” — short for protein coffee — has become a trending wellness staple. The Best Protein Coffee Recipes Here are some of the best protein coffee recipes to kickstart your day.  Classic Protein Coffee This simple recipe is a great way to start incorporating protein into your coffee routine. Ingredients: 2 cups of hot brewed coffee 1 scoop of vanilla or chocolate protein powder ¼ cup of milk or dairy-free alternative 1 tsp of sweetener of choice (optional) Instructions: Brew your coffee as usual. In a blender, combine the coffee, protein powder and milk. Blend until smooth and frothy. Pour into a mug and enjoy! Iced Mocha Protein Coffee A refreshing take on protein coffee with a delicious mocha twist. Ingredients: 1 cup of cold brew or cooled brewed coffee 1 scoop of chocolate protein powder ½ cup of almond or oat milk 1 tsp cocoa powder Ice cubes Instructions: In a shaker, mix the coffee, protein powder, milk and cocoa powder. Shake or blend until well mixed. For extra froth, blend for 20 seconds instead of shaking. Pour over ice and enjoy! Tip: If using whey protein, let the coffee cool for 1–2 minutes before blending to prevent curdling. Cinnamon Vanilla Protein Coffee This cozy latte is packed with protein and a hint of cinnamon spice. Ingredients: 1 cup of hot brewed coffee 1 scoop of vanilla protein powder ¼ cup of frothed milk ½ tsp cinnamon ½ tsp vanilla extract Instructions: Brew your coffee. Blend the protein powder, cinnamon and vanilla extract into the coffee. Top with frothed milk and stir. Sprinkle extra cinnamon on top and enjoy.  Protein Coffee Smoothie A powerhouse shake that tastes like a dessert but fuels your body.  Ingredients: 1 cup of brewed and cooled espresso 1 scoop of chocolate or vanilla protein powder 1 tbsp peanut butter ½ frozen banana ½ cup of almond milk Ice cubes Instructions: Blend all the ingredients until smooth. Pour into a glass and enjoy! Coconut Collagen Protein Coffee A creamy, tropical-inspired coffee that’s great for skin and joint health. Ingredients: 1 cup of hot coffee 1 scoop of collagen protein powder 1 tbsp coconut milk or cream 1 tsp honey (optional) Instructions: Blend or stir the collagen protein into the coffee until fully dissolved. Add coconut milk and honey, stirring well. Sip and enjoy! Swap espresso for cold brew for smoother, less acidic flavor. Vanilla Almond Iced Protein Coffee A smooth, nutty and slightly sweet iced coffee that keeps you energized. Ingredients: 1 cup of cold brew or iced coffee 1 scoop of vanilla protein powder ½ cup unsweetened almond milk 1 tsp almond butter Ice cubes Instructions: In a blender or shaker bottle, combine the cold brew, protein powder, almond milk and almond butter. Blend or shake until smooth and creamy.  Pour over iced and enjoy.  What Is the Best Way to Make a Protein Coffee? The best way to make protein coffee depends on the type of protein you use: Whey protein: Best blended; mixes well in cold coffee too. Plant-based protein: Thickens easily, so use more liquid and shake vigorously. Collagen powder: Best for hot coffee since it dissolves instantly and never clumps. Ready-to-drink protein shakes: Simply pour over iced coffee for a no-blender option. If you want the smoothest texture possible, blend your protein coffee for 10–15 seconds. The Benefits of Protein Coffee Protein coffee might be a trendy drink, but it's also a practical way to get the benefits of both protein and coffee in one drink. Whether you’re eager for an energy boost, want to support muscle recovery or stay full for longer, this simple upgrade to your morning routine can make a big difference.  Boosts Energy and Focus Coffee already gives you a morning jolt, but adding protein helps sustain that energy without the dreaded crash. While caffeine provides an immediate alertness boost, protein slows digestion and keeps your energy levels steady throughout the day. This combination can help prevent mid-morning slumps common with sugary coffee drinks. Supports Muscle Recovery and Growth For those who work out, protein coffee is a game-changer. Protein is essential for muscle repair and growth, making this drink a great post-workout option. Instead of drinking separate protein shakes and coffee, you can combine them for a more efficient recovery.  Aids in Weight Management Protein keeps you satisfied for longer, reducing cravings and unnecessary snacking. By swapping a sugary coffee rink for protein coffee, you can enjoy a satisfying, lower-calorie alternative that supports your weight goals.  Convenient and Customizable Protein coffee is easy to make and you can adjust it to fit your preferences. Whether you love it hot or iced, sweet or unsweetened, dairy-based or plant-based, there are endless ways to customize your drink for taste and nutrition.  Why You Should Try a Protein Coffee Recipe If you love coffee but often feel hungry soon after drinking it, protein coffee is a great solution. The added protein keeps you satiated, preventing mid-morning cravings and energy crashes. Plus, it eliminates the need for separate protein shakes, making it a time-saving option for busy mornings. Whether you’re heading to the gym or straight into a long workday, this drink keeps you fueled and focused.  Another reason to try a protein coffee recipe is its versatility. You can mix it with different protein powders, plant-based alternatives or even collagen for skin and joint health benefits. It’s easy to make at home with just a blender or shaker bottle, and you can experiment with flavors like vanilla, chocolate, cinnamon or caramel for a delicious twist. You can also try flavored syrup options to spruce it up. Once you find your perfect blend, you may never go back to plain coffee again. Many people now replace breakfast entirely with protein coffee because it’s fast, filling and easy to take on the go. Why Protein Coffee Is More Than Just a Trend Another reason protein coffee continues to gain traction is its ability to simplify nutrition for people who struggle with inconsistent eating habits. Many adults unintentionally start their day with very little protein, which can lead to overeating later. Protein coffee helps bridge that gap by offering an easy way to meet morning nutritional targets without the pressure of preparing a full meal. For those with unpredictable schedules — shift workers, parents, freelancers and students — this small change can dramatically improve daily energy patterns and overall dietary balance. Protein coffee also appeals to wellness enthusiasts who enjoy habit-stacking. Instead of adding multiple supplements, powders or capsules into their morning lineup, they can streamline everything into one drink. Some people even include adaptogens like maca, ashwagandha or lion’s mane for extra cognitive support. When blended correctly, these additions work harmoniously with protein powder and coffee, creating a well-rounded drink that offers both physical and mental benefits. For those who enjoy the sensory experience of coffee, protein coffee can enhance rather than replace it. Many protein powders add natural creaminess, which reduces the need for dairy or sugary creamers. This can be especially helpful for people trying to cut back on processed additives or reduce inflammation. A high-quality protein can transform the texture of the drink, making it thicker, smoother and more satisfying — almost like a coffeehouse-style latte, without the added calories or cost. Finally, protein coffee suits people who want nutritional stability while traveling. It’s easy to prepare in hotel rooms, offices or airports: all you need is hot water and a shaker cup. This makes it a reliable option for anyone who wants to maintain their routine without relying on unpredictable food choices or expensive café drinks. FAQs Question: How to make protein coffee without clumps? Answer: Blend it for 10–15 seconds or use collagen powder, which dissolves instantly. Q: Can I use a ready-to-drink protein shake instead of powder? A: Yes! Just mix it with iced coffee — no blender needed. Q: Can I drink protein coffee daily? A: Yes, as long as you choose a high-quality protein and keep added sugars low. Upgrade Your Morning With a Protein Coffee Recipe Protein coffee is more than just a health trend — it’s a smart, efficient way to enhance your daily routine. Whether you’re looking for a satisfying breakfast alternative, a post-workout boost or simply a better way to enjoy your morning brew, adding protein is an easy and delicious solution. Give it a try and see how this simple change can make a big difference in your energy and nutrition.  This article was originally published on April 25, 2025 and was updated on December 1, 2025.

As someone who has been on a journey to better health, I know how challenging it can be to avoid gluten, especially when it seems to lurk in the most unexpected places. Unfortunately, it’s not as simple as just looking for “gluten-free” products. I had to turn into a label detective, but I learned a lot along the way, and you can too. What Does a Gluten-Free Label Actually Mean? Gluten is a type of protein found in wheat, barley and rye. For people like me with celiac disease or gluten intolerance, even small amounts can cause issues. When I was diagnosed, I wasn’t too worried. I thought I’d be fine just picking out foods from the gluten-free aisle.  After all, the FDA requires any food labeled as gluten-free to have under 20 parts per million of this protein, so you can be reasonably confident in those, right? Not quite. For a start, there is some debate over whether the 20 parts per million rule is strict enough for those with the worst sensitivity.  Secondly, there is no guarantee that foods labeled as gluten-free have not come into contact with other gluten-containing foods during the manufacturing process. This kind of cross-contact can easily happen when different foods are produced via the same facilities or machinery. So relying solely on certifications isn’t enough. Why Understanding and Reading Labels Matters In the first few months after my diagnosis, I couldn’t understand why my bloating and brain fog weren’t getting much better. That’s when I realized I was still consuming this harmful protein from some unexpected sources. I had to learn how to find hidden gluten in food labels to figure out where I was going wrong.  Manufacturers are legally required to list each ingredient on product labels, but it’s not always obvious which ingredients are problematic and which aren’t. Here’s what I learned about where gluten hides.    Sneaky Sources of Gluten Some of the less obvious sources include: Thickeners: Often used in condiments and sauces to enhance texture or mouth feel Malt vinegar: Common in salad dressings, sauces, ketchups and mustard Soy sauce: Often found in Asian-inspired soups, sauces and dressings Flavor enhancers: Common in lunch meats and processed meats like hot dogs Alternative proteins: Found in plant-based meat alternatives Seasonings: Typical in some flavors of chips or crackers Some marinades: May contain wheat-based additives Some types of glucose syrup: Sometimes found in confectionery, baked goods, canned goods, sauces, sports drinks and ice cream All this may sound alarming, but take heart. One thing I’ve learned on my journey is how creative manufacturers can be at finding gluten-free alternatives. I’m a pizza fiend, and I was originally dismayed that my go-to comfort food was going to be off the menu.  However, I’ve found pizza with crusts made from almonds, potatoes or even bean flour — if you look carefully, you’ll find what you need.  Not all thickeners, flavorings and seasonings contain harmful ingredients — you just can’t always be sure that they don’t. Your best bet is to avoid those foods if you can, or to check directly with the manufacturer. How to Find Hidden Gluten in Food Labels When you’re shopping, choose gluten-free certification if possible, but don’t stop there. Scan for red flag ingredients like those in the list above, and look out for modified food starch, seitan or hydrolyzed protein. Check for cross-contamination warnings such as “may contain wheat,” and be wary of vague terms, like “natural flavors,” which can come from barley. If you systematically read labels like this, you will significantly cut your risk of ingesting hidden gluten. It can help you limit and control your symptoms.  Top Strategies for Safer Shopping I know it can feel overwhelming, but it gets faster and easier with practice, and it’s worth it for your health. Here’s how I made it feel a bit more manageable when I was still getting used to the process. Use a planner: After each shopping trip, note new items you have found. Keep updated lists of good brands, your favorite go-tos or healthy alternatives. Getting organized this way cut down my anxiety and made me feel more in control.  Leverage tech: Apps like Fig and Spoonful let you scan barcodes to identify gluten and will also teach you a lot about what’s harmful.  Shop online: Suitable baking powders, ice cream, chocolates, snack bars and candies can be hard to find in smaller towns, but you can often get around this by ordering online from a bigger store. Check every label, every time: Manufacturers sometimes change ingredients, so avoid complacency even with items you have previously trusted.  Staying One Step Ahead in Your Gluten-Free Journey Learning how to find hidden gluten in food labels has been a game-changer for me. While it took time and I had to learn from mistakes, I now feel empowered to make safer choices and avoid foods that will trigger my symptoms.  If you’re just starting out, remember that label reading gets easier with practice, and you are not alone — many of us have faced the same challenges. Stay curious and keep asking questions. Your efforts will pay off in better health and peace of mind.

When the air turns crisp and evenings call for blankets, a warm drink can make all the difference. These seven cozy drinks are easy to make at home, delicious and offer some liquid nutritional benefits to keep you feeling good all season. 1. Spicy Drink — Hot Apple Cider With Cinnamon Nothing says fall quite like hot apple cider, especially if you can pick your own fruit from a local orchard or market. Warming it with cinnamon sticks gives it a sweet-spiced aroma that feels like autumn in a cup. An apple a day does more than keep the doctor away — it also boosts you with antioxidants and vitamin C, and cinnamon helps to balance blood sugar levels and reduce inflammation. To make it, you’ll need: 8-12 ounces Organic apple cider 1-2 whole cloves A pinch of ground allspice Half a cinnamon stick Brown sugar to taste Simply place the cloves, allspice and cinnamon in a coffee maker filter and substitute the water for apple cider. Let it heat and drip through the spices, sweetening with brown sugar before sipping the warm drink. 2. Healthy Refreshment — Hot Toddy This delicious hot beverage, popularly called Southern cough syrup, is a perfect drink and tonic after a busy day outdoors. It’s super easy to make and loaded with the benefits of lemon juice, honey, tea, cinnamon and bourbon or whiskey. One lemon contains almost 50% of your daily vitamin C requirements. To make it: Steep a tea bag for five minutes in boiling water. Remove tea, add honey and lemon juice to taste, a cap of bourbon and a cinnamon stick. 3. Traditional Variation — Mulled Cranberry Punch Enjoy this easier variation of German Glühwein, which is light on alcohol and can even be made nonalcoholic. Heat cranberry juice with a cinnamon stick, cloves, orange slices and a dash of nutmeg or allspice. Serve warm with a splash of red wine. Cranberry juice is fantastic for urinary tract health. It’s antiseptic and antifungal with antioxidant properties to boost your seasonal health. The spices are a natural immune kick, and the sweet taste is naturally soothing. 4. Classic Warm Drink — Creamy Eggnog Winter isn’t a festive time without eggnog shared with family and friends. With the egg whites and milk, it’s a surprisingly nutritious drink for wintertime and is loaded with 12 grams of protein and 330 mg of calcium per cup. It also has 20 grams of sugar, so take care with overindulging. An easy recipe for six servings requires the following ingredients: 16-24 oz milk 2 cups light cream Half a teaspoon of cinnamon Two whole cloves ¾ cup sugar 1¼  teaspoon of vanilla extract 6 large egg yolks 1¼  cups of rum ¼ teaspoon nutmeg To make it, simply heat the milk, cloves, cinnamon and a drop of vanilla. Whisk the yolks, then add the sugar and whisk further. Gently combine the yolk and milk mixtures. Cook until medium thick, then strain cloves and add cream, vanilla, rum and nutmeg. Chill overnight and serve. 5. Best for Kids — Hot Chocolate With Dark Cocoa Skip pre-mixed packets and make your own delicious drink with unsweetened dark cocoa, milk and a touch of maple syrup. Top with frothed milk and sprinkle cinnamon or cocoa powder over. Dark cocoa is rich in polyphenols, which lower inflammation and support heart health, while improving circulation. Thanks to natural compounds that increase serotonin, it’s also a good mood booster. 6. Nutritious Warm Drink — Protein Coffee Who knew that protein could mix with your morning brew and give you an extra kick to start your day? Simply brew your coffee, then mix one serving of your favorite protein powder — vanilla or chocolate works best — into your coffee before adding milk or a dairy alternative and a sweetener of your choice. Aside from the “fuller for longer” protein benefit, coffee is surprisingly good for you, boosting your heart health and staving off Parkinson’s. 7. Campfire Classic — Toasty Marshmallow Mule Satisfy your inner child with this zesty beverage next to the fireside. It’s super easy to make, and the final ingredient amounts depend on your taste. Simply place your wine or whiskey glasses ready with ice. Add about 1½ ounces of bourbon or whiskey, ½-ounce lemon juice, ¼-ounce maple syrup and mix. Toast two marshmallows over the fire and add them as a topping over the rim of your glasses. If you prefer, you can substitute bourbon with vodka. Warm-Up With Each Sip Cozy up this winter with these delicious, healthy and soothing warm drinks. They’ll do more than keep you toasty, as they’re packed with antioxidants, vitamins and feel-good flavors. Stock your pantry with simple spices, honey and seasonal produce so you can sip your way through autumn comfortably.

If you love the taste of a sweet apple on a nice autumn morning, you’ll be happy to know that National Apple Day is a fantastic event that coincides with the harvest season. Plus, the B+M team has you covered with some easy recipes that you could whip up to celebrate the momentous occasion. When Is National Apple Day? National Apple Day is on October 21. The holiday was launched in 1990 by the UK organization Common Ground to raise awareness of the Earth’s rich and diverse landscape. It started as a small gathering before it boomed into a staple autumn holiday in Britain and worldwide.  America has a strong affinity for all fall-season foods, from pumpkins to cinnamon. Apples are also right up that alley, making National Apple Day a wonderful day to celebrate.  Benefits of Eating Apples “An apple a day keeps the doctor away” is a famous quote for a reason. These fruits are rich in fiber, which lowers blood sugar levels and boosts digestion. They are also rich in Vitamin C and potassium, which improve heart health and other bodily functions.  Apples can be processed into new ingredients, such as apple cider vinegar (ACV), which carries all the benefits of these fruits and more. There’s anecdotal evidence that drinking one tablespoon of ACV diluted in eight ounces of water may help with acid reflux. However, further scientific research is needed. Apple Recipes to Try Out Celebrate National Apple Day by trying fall and festive recipes incorporating your sweet bushel. You could prepare them with or for your loved ones and chat about anything under the sun.  1. Baked Apples Baked apples are potentially the easiest way to prepare these fruits while maximizing their mouthwatering sweetness. Combine brown sugar, white sugar, cinnamon and nutmeg in a bowl. Set it aside afterward. Slice your apples into uniform pieces and add a layer to a greased baking tray. You can leave the skin on or off, depending on your preference. However, remember that apple skin contains 4.4 grams of fiber, and if you’re health-conscious and want to feed your gut bacteria, it’s worth keeping those colorful skins on. Sprinkle on your brown sugar mix and make another layer before baking. Vanilla ice cream with this dish is top tier. 2. Apple Mug Cake A warm apple mug cake would make a delicious afternoon snack. Grate your fruits to make them easy to incorporate with the rest of your ingredients. Add flour, baking powder, melted butter, brown sugar and vanilla extract, and your fruit goes straight into a microwave-safe mug. Some people like to add a little lemon juice to complement the sweetness of the apple, but it’s optional. While it’s cooking, you could prepare a cold strawberry apple juice to go with it. Blend both fruits with water and enjoy your little concoctions.  3. Apple Crumble Apple crumble is one of those recipes that just gets you excited about these colder seasons. It starts by cooking diced apples on the stove with a little water to make them tender. Then, sprinkle a mix of cinnamon, nutmeg and brown sugar. Toss and layer onto a baking sheet. For the topping, mix flour, salt, brown sugar and butter together. It should create a crumbly mixture to place on top of your apples. Bake until the top is golden brown and the inner filling is bubbling and jammy.  4. Spicy Apple Cider Doughnuts Enjoy this warm, spiced treat on fall mornings or even at night by the fire. Pour apple cider into a saucepan and simmer over medium heat until about half a cup remains. Cool it completely. This is the apple essence that flavors the traditional doughnuts.  Mix your dry ingredients like flour, baking powder, baking soda, cinnamon, nutmeg and salt in a large bowl. In a separate bowl, mix eggs and sugar until smooth. Add buttermilk, butter, vanilla and the cooled cider. Mix both bowls to make the dough and fry until golden brown. Coat with a sugar and cinnamon mix, serving while still warm.  If you’re health-conscious, increase the cinnamon, which is loaded with cinnamaldehyde, giving the spice its antibiotic, antiseptic and antifungal properties. You can also bake the doughnuts if you prefer to avoid fried food. 5. Apple Pie Making apple pie is one of the best ways to enjoy that fruity yet cozy aroma. Slice your fruits thinly and coat them with brown sugar, white sugar, cinnamon and nutmeg. Set this aside while coating your pie pan with a pre-made crust. If you want to make the pie dough from scratch, you only need flour and cold butter. Massage the ingredients until crumbly and add ice water to smoothen it out. Chill before using. Add a layer of rolled-out dough onto the greased pan and add your apple filling. For the top crust, cut up strips and layer them into a checkered pattern. You can also get creative by making more intricate shapes like a leaf to represent the season.  6. Cinnamon Apple Smoothie Bowl Another easy recipe to whip up is the cinnamon apple blast. For the base, combine apple sauce with yogurt and one mashed frozen banana. You can also add almond milk and vanilla for both texture and taste. Top with flax seeds, granola, sliced apples and your favorite fruits with an extra sprinkle of cinnamon.  7. Waldorf Salad Waldorf salad is an American classic for National Apple Day. To make it, cut up celery, red grapes, apples and lettuce. Toss them in a bowl before adding crispy walnuts.  Many people debate whether to use yogurt or mayo for dressing, and it simply comes down to personal preference. Whisk the cream with lemon juice, salt and pepper to taste. Drizzle it over the salad and toss it again before eating.  8. Caramel Apples If you’ve never eaten caramel apples before, now’s the best day to try it. You can make the sauce with sweetened condensed milk, brown sugar, light corn syrup, butter and vanilla extract on a stove. Add sticks to your bushel and dip them one by one into the heated liquid, ensuring you get an even coat. Baby marshmallows, nuts and sprinkles would go well on the sides.  9. Apple Strudel Apple strudel is a gift from the Germans. Make the sweet filling with sliced apples, cinnamon, sugar and raisins. For the dough, you can mix flour, salt, water, oil and lemon juice. Knead until it forms an elastic ball and let it rest. Spread the dough on parchment paper and roll it out until flat. Spread butter and a few breadcrumbs around it before arranging your apple filling on one-half. From there, you can fold the bare part of the dough on top of the fruits.  Tuck the dough close and transfer the lump to a baking sheet. Bake until golden brown. You can add powdered sugar on top and slice up the servings.  Other Ways to Enjoy National Apple Day Not up to making some apple recipes? There are still tons of ways to enjoy National Apple Day, such as: Go on an orchard tour: Visit a nearby apple orchard and learn more about how these fruits are grown. It’s also a great opportunity to just bask in nature while enjoying the novelty of apple picking.  Buy local apple creations: Stock up on fruits from your local farmers to support their cultivation. You can also try different local apple products like ACV, jam, wine and more to celebrate.  Learn a new apple fact: Did you know Granny Smith is a real person? Maria Anne Smith developed the cultivar in 1868 after accidentally propagating the infamous light green apple.  Live Apple-y Ever After National Apple Day is a quaint yet meaningful holiday that celebrates the land and what it provides to humanity. Pick your favorite apple variety and have a blast making a delicious dish. Have an apple-tastic day! FAQ Are Raw Apples Healthier Than Cooked Ones? Raw bushels may have more vitamin C, but cooked apples still provide fiber and antioxidants, especially if you leave the peel on. How Should You Store Apples for Freshness? Keep the bushels in the refrigerator’s crisper drawer in a perforated bag, as the cooler temperatures slow the ripening process.  Can I Freeze Apples? Yes, you can treat raw apples with a little lemon juice to prevent discoloration or cook your apples and freeze them for pie fillings. [Published on 10/21/2024 -- Updated on 10/28/2025]

They say breakfast is the most important meal of the day — but if you’re chasing fitness goals, what you eat matters as much as when you eat. The right breakfast can fuel your workouts, build muscle and keep your energy steady all day. Whether you’re lifting, running or just trying to feel your best, these protein-packed breakfasts make it easier and tastier to crush your goals. Why Breakfast Sets the Tone for Your Fitness Goals  Breakfast isn’t just a “morning ritual” — it’s the fuel that powers your day and workouts. Eating a balanced, protein-rich breakfast can kick-start your metabolism, stabilize blood sugar and help your muscles recover and grow after exercise. Skipping breakfast can leave you sluggish, hungry and more likely to snack on empty calories later.  By including high-quality protein, complex carbs and healthy fats in your breakfast, you give your body the tools it needs to perform at its best — whether that’s lifting heavier, running faster or simply feeling energized.  1. High-Protein Greek Yogurt Parfait  If mornings are hectic, a Greek yogurt parfait is a lifesaver. Start with a base of creamy Greek yogurt packed with protein to support muscle repair. Layer on some granola for crunch and slow-digesting carbs, then add fresh berries for vitamins, antioxidants and natural sweetness.  Top it off with a spoonful of nut butter for healthy fats that keep you full longer. The best part? It takes just minutes to assemble, and you can prep a few jars ahead of time for grab-and-go mornings. This parfait isn’t just delicious — it’s an easy way to hit your protein targets while enjoying a breakfast that feels like a treat. 2. Veggie-Packed Omelet with a Twist  Eggs are a breakfast staple for a reason — they’re a protein powerhouse that supports muscle growth and keeps you satisfied. Amp up your omelet by adding spinach, mushrooms and peppers, which are loaded with fiber, vitamins and minerals. Mix in cottage cheese or top with smoked salmon for an extra protein punch. The result? A breakfast that’s as colorful as it is nutritious.  Omelets are also incredibly versatile. You can swap in whatever veggies or cheeses you love, making it easy to avoid breakfast boredom. With a short prep time, you can enjoy a gourmet-quality breakfast that fuels your workouts and keeps your energy steady throughout the morning. 3. Overnight Oats with Protein Boost Overnight oats are the ultimate “prep once, eat all week” breakfast. Start with rolled oats and your choice of milk, then mix in chia seeds, nut butter and fresh or frozen fruit. To make it a protein powerhouse, swap in cottage cheese, Greek yogurt or another natural alternative instead of relying on protein powder — this keeps it wholesome while still supporting your fitness goals.  Let it sit in the fridge overnight, and you’ll wake up to a creamy, satisfying breakfast ready to go. It’s filling, nutrient-dense and perfect for busy mornings. If you’re not into using natural protein sources, you can sprinkle some protein powder over the top of your meal so you get a similar effect with less effort. With endless flavor combos, from banana and peanut butter to berry and almond, overnight oats make it easy to stay on track while enjoying every bite. 4. Smoked Salmon and Avocado Toast  Avocado toast just got a protein upgrade. Start with whole-grain or gluten-free bread, spread a creamy layer of avocado and top with smoked salmon for omega-3s and high-quality protein. Sprinkle with a squeeze of lemon, cracked black pepper or some seeds for extra flavor and nutrition.  This breakfast is satisfying and can support muscle recovery, healthy fats and heart health. Plus, it’s visually stunning and perfect for Instagram-worthy mornings. Quick to assemble yet packed with benefits, smoked salmon and avocado toast proves that a trendy breakfast can also be functional, fueling both your workouts and your day. 5. Protein Smoothie Bowl  Smoothie bowls are as fun to make as they are to eat. Blend frozen bananas, spinach, nut butter and your milk of choice until creamy. For protein, add natural alternatives like Greek yogurt, cottage cheese or seeds instead of protein powder. Pour into a bowl and top with granola, berries or coconut flakes for crunch and flavor.  Smoothie bowls are customizable, nutrient-packed and ideal for post-workout mornings when your body craves quick, high-quality protein and carbs. They’re refreshing, filling and visually appealing — a breakfast that hits all the right notes for your fitness goals while making healthy eating feel like a treat. Rise, Shine and Fuel Your Grind  Fueling your body doesn’t have to be boring or complicated — it can be delicious, colorful and energizing. From creamy parfaits to hearty omelets and smoothie bowls that double as art, these breakfasts prove that eating for your fitness goals is anything but bland. Pick your favorite, mix them up throughout the week and watch how the right fuel powers your progress. Breakfast isn’t just the start of your day — it’s the launchpad for your goals.

Nuts like cashews, pistachios, almonds and the like have all had their time to shine. That said, there are so many more variants that are quite a joy to eat and great for your health and well-being. For example, pili nuts are rich in nutrients that can help your skin and body. Unfortunately, most people have never even heard of them before.  What Are Pili Nuts? Pili nuts are tear-shaped nuts native to Southeast Asia, typically cultivated in the Philippines. They typically have a hard shell that can be quite tougher than most nuts, though some already de-shell them so that they’re ready for consumption.  Some people eat pili nuts raw, while others try to roast them or incorporate them into recipes. Their general flavor profile is rather earthy and tender when prepared properly. They are vetted as a vegan-friendly and keto-friendly snack.  How Are Pili Nuts Healthy? The best thing about pili nuts is the amount of health benefits that they have, from being surprisingly filling to skin-enhancing and more. Here are the perks to keep in mind: 1. Fills You With Energy Nuts are a known superfood when it comes to fueling you with energy, and pili nuts are no exception to this rule. An ounce of these contains three grams of protein, so you can get a sizable amount of energy if you snack on them.  Pili nuts also have 13 grams of unsaturated fats, which is common in plant-based foods. Don’t get confused— these are considered the good kind of fats that can boost your energy without making you sluggish and help with easing inflammation.  2. Improves the Skin Pili nuts are also great for improving your skin. Their oils are used in some skincare products, typically coveted for their Vitamin E content. These vitamins can help bring a radiant glow to your skin and minimize inflammation, which is ideal for those with eczema or other sensitive skin conditions.  3. Boosts the Immune System Vitamin E also works as an antioxidant. While it helps with the exterior of your skin, it can also help with your inner health. It shields the immune cells from damage and enhances their ability to ward off viruses. While pili nuts won’t automatically make you invincible, the extra boost is still a good perk for such a tiny food.  4. Strengthens the Bones and Teeth Pili nuts, like most other nuts, contain a great deal of magnesium and phosphorus. This combination is the ideal mix for keeping your bones and teeth healthy. There’s also evidence that magnesium on its own can support certain bone minerals in the hip and femoral neck. It can even prevent the development of osteoporosis when combined with other bone nutrients.  5. Lessens Inflammation Pili nuts are already established as an anti-inflammatory agent, but it’s key to revisit just how effective they are. Locals in the Philippines turn pili into an antirheumatic agent that can lessen leg swelling, treat fever, ulcers and more. While further research is needed, there is enough anecdotal evidence to consider getting them for this use.  6. Easy to Digest Certain nuts like walnuts and peanuts may be hard to digest and should only be eaten in moderation. In contrast, cooked pili nuts are quite easy to digest and consume. Some may even take them raw as a laxative. However, it’s key to avoid this if you have a weaker stomach to avoid any adverse effects.  Why Are Pili Nuts So Expensive? Pili nuts are expensive because of the extensive processing can be. These are wild trees that are only available in Asia, so they are not as abundant as almond trees and the like. And if you factor in that they have to be imported from another country, that can also rack up the price.  There are suggestions to mechanize the production process, as it can shorten the processing time and boost the yield. However, this will require further global demand and other resources, such as government support. Pili Nut Recipes Once you’ve acquired packaged pili nuts, they’re generally ready to eat. However, there are some recipes that you can try out to elevate the food options.  1. Caramelized Pili Nuts Glazed or caramelized pili nuts are one of the most popular variations to try out, and it’s relatively easy to do with just sugar, water and oil. Here’s a step-by-step guide: Prepare your pili nuts by boiling them in water, making the skin easier to remove Add your deshelled pili nuts to an oiled pad and stir-fry them for a couple of minutes Pour enough sugar to coat the pili nuts after they turn golden brown Slow cook them until you let the sugar caramelize while on the nuts Make sure each nut is coated evenly before removing the pan from the heat Transfer to a bowl and let them cool before serving 2. Fall Spiced Nuts If you’re a fan of fall flavors, consider creating fall-spiced nuts. The warm flavors will suit pili nuts, and you can add more unsalted variants as you wish for texture. Here are the steps:  Add your nuts of choice to a greased baking sheet Mix maple syrup with cinnamon, garam masala, brown sugar, cardamom, salt and water Pour over the mixed nuts and toss them around to coat every single one Roast in the oven until it eventually caramelizes Take out the tray out and let it cool before breaking them apart and serving 3. Pili Nut Romesco Sauce Blend in Philippine and Spanish flavors together by making a pili nut romesco sauce. Here’s an overview of the steps to Erwan Heusaff’s recipe: Roast eggplants and bell peppers, then let them cool and remove charred skin Blend with pili nuts, olive oil, sundried tomatoes, red wine vinegar and water Season with salt and pepper as you’d like Top on toast with cheese and egg according to your liking https://www.tiktok.com/@erwan/video/7464537917642378514 Pick Up the Healthiest Nuts Ever Pili nuts can be quite a healthy and new option that you can introduce to your diet. Plus, they are versatile, so you can incorporate them into skin care products, food recipes and more. Share the word with a fellow nut lover on your social media!

Even though my favorite foods might hit the spot, I make a point of knowing how they can give me foodborne illnesses. If you know how to reset your gut when you eat contaminated food, you’ll feel confident that you can stay healthy. You deserve the relief I felt after I learned how to improve my gut’s health while recovering from a round of food poisoning with a bagged salad. What Does Gut Resilience Mean? Gut resilience means that your digestive system has a strong microbiome. I’m happy to report that it has nothing to do with doing sit-ups. Your microbiome helps your body resist or recover from imbalances caused by viruses, bacteria and anything else that causes unpleasant trips to the bathroom. Rebuilding it after an illness is how to return to your regularly scheduled bowel movements. How Food Contamination Happens When I was a kid, I imagined that people got food poisoning because they accidentally drank spoiled milk or rotten vegetables. Those things are gross, but tainted food often develops in ways consumers can’t see. Dole Fresh Vegetables issued a February 2024 recall because several of its salad kits possibly contained Listeria monocytogenes after interacting with a contaminated cheese line in another brand’s manufacturing line. You’ll never see that manufacturing facility or the microscopic ​​Listeria monocytogenes wiggling around in your cheese. You also can’t tell if your eggs have germs in the yolks or if your fruit absorbed unclean water during irrigation. I don’t say those things to make you swear off fresh foods. Knowing how unsafe groceries arrive in your home is essential to protect your health. Symptoms of Foodborne Illnesses You don’t have to panic if you start feeling queasy after eating. Watch for some common upset stomach symptoms that are easy to miss. I knew I’d eaten something bad when I had: Loose stools Stomach cramps Vomiting Fever Headaches Weakness Those side effects are similar to the seasonal flu, so I know how frustrating it is to wonder which one you have. If your symptoms start a few hours after eating, it’s likely food poisoning. The flu takes 12 to 24 hours to make people sick. Think about the last time you felt off and slowly developed nausea or a fever over the course of a day. Food poisoning doesn’t take that long because your stomach wants to eject the contamination immediately. How to Rebuild Gut Health After Food Poisoning Learning how to reset your gut after food poisoning could help you recover faster. I always start feeling better once I give my digestive system the dietary tools it needs to heal. 1. Drink Extra Water Throwing up or having diarrhea for hours will drain your digestive system of any extra liquid it might have had. Chugging water is the last thing I want to do when I’m sick, but I still prioritize sipping it throughout the day when I can. The body needs water for basic functions, including maintaining a stable digestive system. Ask a loved one to pick up some electrolyte-infused beverages at the grocery store when your stomach settles enough to rehydrate. Drinking water with electrolytes will help your small intestine absorb fluids better by activating sodium-glucose transporters.  2. Consume More Probiotics Imagine someone trying to repair their house without a toolbox. They wouldn’t accomplish anything if they didn’t have all the needed materials. Probiotics are a toolbox for your gut. The helpful bacteria let your body break food into digestible nutrients, but food poisoning symptoms evacuate them from your stomach like everything else. You’ll need to eat probiotic foods or take a supplement as you recover from eating contaminated food. The beneficial bacteria ease your stomach back into a digestive routine. They can also fortify your stomach lining, which may remain inflamed after hours of diarrhea and vomiting. 3. Gradually Return to Fibrous Foods I’ve heard people recommend eating high-fiber foods to improve their digestive tract. While that might be true while you’re healthy, the nutrient-dense ingredients are often too intense for stomachs recovering from food poisoning. Remember, you’re still rebuilding your microbiome in the hours and days after your symptoms subside.  Try to stick with easily digestible items as you recover and introduce fibrous foods like applesauce. Understanding why your digestive system will need time to handle fiber-dense foods like broccoli is easier once you learn how to rebuild your gut health after food poisoning. 4. Get More Sleep I couldn’t run a marathon and immediately win a boxing match. The race would exhaust me, leaving my muscles too weak to compete in the ring. I’d need to rest before that could happen. Foodborne illnesses are a similar workout for your stomach muscles. Your digestive system will be too exhausted from a round of food poisoning symptoms to return to full strength immediately. Try to sleep as much as possible once your vomiting or diarrhea subsides. Rest also gives your immune system time to fight an infection if you’re sick because a virus sneaked into your last meal. Reset Your Gut After Stomach Illnesses Food poisoning can seem world-ending, but your stomach will eventually quiet down. If you know how to rebuild your gut health after food poisoning, you’ll return to your routine faster. Knowing that I can nurture myself back to full strength brings me peace of mind, making foodborne illnesses seem less scary.

Period hunger is a real problem for many women, and it can be a double-edged sword since you’re either miserable with limiting your food intake or eating too much junk that’s bad for your body. Understand how to stop cravings with the power of better mindsets and habits.  Are Period Cravings Normal? Yes, period cravings are regular. If anything, some women even have some quite intense ones. The science behind it is that hormone shifts trigger your neurotransmitters to crave certain types of food.  However, it’s important to note that these same period cravings can also impact your gas and gut sensitivity. Any significant changes in diet can make you a little more gassy and bloated than usual.  What People Usually Crave Before Their Period People will have their own version of period cravings, and it’ll be mainly centered around their guilty pleasures. But generally, this is what people crave before their period.  Sweets: Most people crave sugar before their period, from powdered doughnuts to cookies and more. However, the hormonal changes influence their blood glucose and insulin sensitivity, especially for women with type 1 diabetes.  Salty food: Salty foods like chips and processed food can be addictive, and craving them is natural due to their mood-boosting hormones. It can be hard on your body to overindulge on these, and it’s double trouble when combined with sweets. Carbs: Potatoes, pasta, pastries, and other kinds of carbs are the ultimate comfort food, which is a must for period cramps. However, a big intake of these items can be too hard to ingest due to the amount of starch and fiber in them.   How to Stop Cravings The key to keeping your appetite in check is to condition yourself to prioritize your health first through your line of thinking and actions. For a more in-depth guide, check out the steps on how to stop cravings pre-menstruation.  1. Differentiate Hunger and Cravings Some people tend to excuse giving in to their period cravings by dismissing them as complete hunger. And while there are some similar symptoms between them, like a rumbling stomach and deep desire for food, there are distinctions that can help you manage your appetite. Period cravings stem from a need for emotional satisfaction. Meanwhile, hunger comes from a need to refuel your energy levels, as it’s been a while since you last ate. If you’re feeling hungry, you can typically cover it up with non-junk food.  2. Up Your Protein Intake When meal-planning for this time of the month, consider prioritizing your protein intake and eating a little more than usual. Protein keeps you satisfied a little longer since it satiates hunger and curbs cravings. Adding a boiled egg to your breakfast, lunch or dinner can make it more filling. You can also sprinkle in protein-filled snacks such as nuts and seeds in between meals.  3. Practice Mindful Eating Mindful eating is a great way to reframe your meal times as a time to refuel rather than consume as much as possible and get a serotonin boost. For example, pay attention to how much food you’re putting on your plate when serving yourself. You can also aim for present-moment awareness as you eat. Try to reflect on how your food makes you feel and whether you feel full. Practicing this before your period cravings hit makes it easier to do during them.  4. Look for Healthy Alternatives Another way to deal with your cravings is by scheduling healthier alternatives. For example, you know that you always crave chicken nuggets straight out of the freezer bag. A good compromise is to make some tofu nuggets instead from scratch. The best case scenario is that you’ll love the healthier version and stick with it for a while. If it doesn’t taste great, you could be swayed away from those cravings for a bit.  5. Drink More Water Feel a little more full, crave a little less. A glass of water can go a long way in regulating your appetite throughout the week. Plus, the extra boost of hydration can relieve certain period pains like headaches, cramps and bloating.  Having trouble with remembering to get the glass? Consider keeping a bottle on your person at all times. You can also set a few reminders throughout the day via the phone's alarms.  6. Focus on Getting Enough Sleep Periods already create enough hormonal changes to trigger food cravings, and sleep deprivation can aggravate that to another degree. Thus, getting your sleep can minimize the desire for unhealthy foods. Granted, it can be tougher to sleep when menstruating. A heat pack on the abdomen can help soothe any cramps and pain. You can also try other sleeping positions, like lying on your side. Remember to support yourself with the softest pillows.  7. Distract Yourself with Leisure The emotional satisfaction that comes from binge-eating on your period can be attained through other activities instead. For example, try to look for a great show or book that you can watch or read throughout the week. A massage or a warm bath is also therapeutic, especially since it can soothe the muscular tension in your body. You can also try other low-impact activities like yoga, gentle exercise or a mere walk in the park if you feel up to it.  Bonus: Indulge in Moderation Refraining from your period hunger is ideal. However, heightened cravings can reduce women’s self-control and make them give in to them anyway. If that’s the case, cut yourself slack and get what you want. Just make sure you’re only portioning an appropriate amount to eat.  You can also make it a little healthier with certain additions. For instance, top your pizza with arugula and mushrooms, or have a side of corn and carrots to your mashed potatoes.  Stopping Your Period Cravings Figuring out how to stop cravings can be a tall task, especially during your period. That said, it’s generally better for your health to get it under control, especially before it gets too out of hand. Build up good habits from the get-go and manage your appetite as best as you can. Subscribe to our newsletter for more tips!

If you have been told that you have high triglycerides, you might be wondering what they are, why they matter, and what you should do. Understanding triglycerides is an important factor in maintaining good heart health and high triglyceride levels are a serious risk factor for many conditions. Fortunately, there are easy ways to lower triglycerides naturally.  What Are Triglycerides? Triglycerides are lipids — a type of fat. When you eat, your body doesn’t typically use all of the calories at once. The excess calories are stored as triglycerides, enabling your body to use this energy later. These lipids are therefore a vital source of energy for the body, and the most common type of fat found in the body. They are essential for a wide variety of bodily functions.   What Is the Difference Between Triglycerides and Cholesterol? While both triglycerides and cholesterol are lipids, they serve different purposes and have different characteristics. Cholesterol is a waxy substance produced by your liver. While triglycerides function primarily as energy storage, cholesterol is used to make cell membranes, some hormones and vitamin D.  You have probably heard of “good” cholesterol (HDL) and “bad” cholesterol (LDL) and you probably know to keep your LDL levels under control. However, while high LDL and high triglycerides often occur together, they are considered separate risk factors. It is possible to have high LDL and low triglycerides, and vice versa.     What Are the Risks of High Triglycerides? Evidence shows that high triglycerides are linked to a number of health risks, including: Coronary heart disease Vascular disease Heart attacks Strokes 7 Proven Ways to Lower Your Triglycerides Your doctor will typically advise you to try proven dietary and lifestyle adjustments first, resorting to medication only if these measures don’t help. So, how can you lower triglycerides naturally? There are a number of foods that lower triglycerides and some lifestyle changes are important too. Here are some ways to get started — and these measures will also improve your overall heart health. 1. Watch Your Sugar Intake Sugar occurs naturally in numerous ways in your diet — for example, fructose in fruit or lactose in milk. However, most people consume much more sugar than they need, and this sugar is then converted into triglycerides for storage.   Check food labels to see how much sugar food contains, switch to low-sugar alternatives and avoid adding extra sugar to your diet, such as putting sugar in your coffee. The American Heart Association recommends adding no more than six teaspoons of sugar a day for women and nine for men.  2. Choose Healthy Fats Your body needs fat to function, but some fats are healthier than others, especially for your heart. Try to limit your fat intake and choose polyunsaturated fats for cooking where possible, such as: Corn oil Soybean oil Safflower oil Sunflower oil Olive oil Many of these oils are rich in omega-3 fatty acids, which have been shown to help lower triglycerides.  3. Eat More Fish and Less Red Meat Oily fish, such as salmon, sardines, mackerel, cod, herring, tuna, and trout, are also high in omega-3, and eating at least two servings a week can improve your overall heart health and bring down triglycerides. By contrast, foods high in saturated fat — like red meat — are also high in triglycerides, so by replacing these with fish, you are taking an important step.  4. Eat Your Veggies, Seeds and Nuts Vegetables, seeds, nuts and grains are also excellent foods that lower triglycerides. Choose low-fructose vegetables, such as: Green beans Eggplant Spinach Kale Bok choy Zucchini  Carrots Parsnips Brocccoli Cauliflower Squash Whole grains such as wholemeal bread, brown rice, quinoa and buckwheat are also proven to lower triglycerides, as are flaxseeds, walnuts, almonds, pecans, cashews, sunflower seeds and other types of nuts and seeds, which are typically high in omega-3 fatty acids. However, nuts and seeds can be high in fat, so enjoy them in moderation.  5. Lose Excess Weight Away from dietary changes, the single biggest thing you can do to lower your triglycerides is to shed any extra weight you are carrying. This is because losing weight decreases the amount of fat your body is storing, and triglycerides are the main fat storage mechanism. Reaching a healthy weight can put triglyceride levels back into a normal range and even losing just 5% of your weight will help. 6. Get Regular Exercise Exercise contributes to weight control, of course, but that’s not the only reason you should get your body moving if you want to lower your triglycerides. When you exercise, your muscles burn energy — and guess what they use for fuel? Exercise, therefore, leads to a decrease in triglycerides in your bloodstream.  Exercise can also reduce triglyceride production in your liver, further reducing your overall levels. Aim for 20-30 minutes of aerobic activity for five days a week. As an added bonus, this should also cause your levels of “good” cholesterol, HDL, to rise.  7. Limit Alcohol Consumption and Quit Smoking Alcohol contains a lot of sugar and calories that your body doesn’t need, so alcohol consumption contributes to high triglyceride levels, among other health issues.   Smoking disrupts lipid metabolism and causes an imbalance in your bloodstream, increasing triglycerides while decreasing “good” cholesterol.  Can Supplements Help Lower Triglycerides? Yes, studies have shown how a number of supplements and vitamins can potentially reduce triglyceride levels.  Fish oil: As mentioned, fish oil contains omega-3 fatty acids that are known to assist with good heart health. Vitamin D: A recent study found that Vitamin D supplementation can significantly improve triglyceride levels in people with type 2 diabetes. A previous study in 2019 found this in the general population, too, although the mechanism for this is not yet widely understood.  Curcumin: A study in 2017 found that this compound, found in turmeric, significantly reduced triglyceride levels as well as LDL, the “bad” cholesterol.  Niacin: This B vitamin has been used to lower triglycerides, but it doesn’t work for everyone and can cause side effects in high doses, so speak to your doctor about whether it is right for you. Fenugreek: A review in 2020 concluded that fenugreek was effective at lowering lipid levels, including triglycerides. However, the studies used in the review were small, so more research is needed in this area.  Consult your doctor or healthcare professional before starting any supplements, especially if you have other health conditions or are taking any medication.  How to Lower Triglycerides and Improve Heart Health Reducing your triglyceride levels starts with the dietary and lifestyle changes outlined above. By understanding what triglycerides are and how they function, you can make healthier eating choices that should help your levels come down.  All of these choices are good for your overall health, too, so consider lowering triglycerides as part of an overall health improvement effort. By making conscious decisions about what you eat and how you exercise your body, you will see results fast and protect yourself against future health problems.