ADVICE – To kick off the year, here’s an anthology of the best eating behaviors to adopt in 2025 for a healthy age.
As the year comes to an end, endless resolutions rear their heads. What if we focused on the positive instead of setting ourselves undefended goals? This is the idea that suggested New York Times which this Monday, Dec. 30, presents its list of the best nutrition tips for 2024 to kick off 2025 by putting foods on your plate that are as healthy as they are delicious. We have chosen five.
Follow the DASH diet to protect your heart
If you have high blood pressure, reducing your salt intake is not the only way to lower it. According to the American Daily, clinical trials have shown that the DASH diet, A dietary approach to stopping hypertension, or in French, a diet for hypertension can be as effective as taking medication to lower blood pressure.
Very close to the Mediterranean diet, this method emphasizes fruits, vegetables, dairy products, i.e. foods that are sources of calcium, fiber, magnesium, and especially potassium, which play a significant role in reducing blood pressure, reports Professor Dr. Lawrence Appel. in Medicine from Johns Hopkins University in Baltimore. The consumption of saturated fat, salt, sugar, alcohol and red meat is also limited, which facilitates weight loss. “We can lose weight on average 2-3 kg or more per month if we combine it with physical activity. But it depends on each individual’s metabolism,” nutritionist Nina Cohen-Kubi explained to us in a previous article.
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Don’t neglect vegetable oils
Among wellness influencers on TikTok or through politicians such as Robert F. Kennedy Jr., refined vegetable oils such as rapeseed, corn or even sunflower oils have recently been described as “toxic” to health, responsible for diabetes, obesity for growth. and other chronic diseases. This, however, is officially denied by the scientific community. Professor of Food Science and Policy Alice H. According to Lichtenstein, studies show that consumption of these omega-6-rich vegetable oils is associated with a reduced risk of cardiovascular disease, type 2 diabetes, and premature death with fat,” adds the specialist.
Store magnesium
When it comes to supplements, magnesium is a classic for pampering your nervous system and relieving stress and fatigue, but scientific research also shows promising results for migraines, trouble sleeping, constipation, and blood sugar control, according to UMass Lowell. Professor Emeritus of Biomedical and Nutritional Sciences Catherine L. A mineral that is more essential every day because the body does not produce it on its own and must be obtained from food and water to provide its daily allowance (about 375 mg per day).
So before you head to the pharmacy to buy your marine magnesium, whether it’s in tablets, capsules or ampoules, let’s start by looking at what’s on our plate. Focus on magnesium sources: vegetables, leafy greens (spinach, chard, broccoli, etc.), bananas, avocados, dark chocolate, seaweed, shellfish, wheat seeds, pumpkin seeds, or even sesame seeds.
Review sweet potatoes
Potatoes sometimes get a bad reputation for being high in carbs, but that’s not the case with their cousin, the sweet potato, which is packed with nutritional goodness, our American colleagues point out. They do contain potassium (good for blood pressure), fiber (gut-friendly), and antioxidants like vitamins A and C. And if their naturally sweet taste might make you skeptical of these health claims, Dr. Dave Bridges, a biochemist and colleague: a professor of nutritional sciences at the University of Michigan is hopeful. According to him, sweet potatoes won’t raise blood sugar like sugary sodas because their high fiber content slows down digestion.
Turn to unusual cereals
Exit rice or wheat. In recent years, other whole grains have appeared on our plates, as well as buckwheat, sorghum and amaranth with their high fiber known to improve transit, satiety, regulate blood sugar levels, and protect against certain types of cancer a unique texture and flavor that should appeal to even the most delicate of palates.However, be careful not to overdo it, especially with fragile intestines, and accompany them with vegetables and proteins to maintain a balanced diet.
Source: Le Figaro
