DASH Diet for Heart Health

 

What DASH Can Do for You

The DASH Diet can help lower your blood pressure and cholesterol levels, which is good for your heart. In fact, DASH stands for Dietary Approaches to Stop Hypertension, or high blood pressure. Even if you don’t have high blood pressure, the DASH Diet is worth a look. It may help you lose weight because it’s a healthier way of eating. You won’t feel deprived. You’ll have lots of vegetables, fruits, and low-fat dairy products while cutting back on fats, cholesterol, and sweets.

Cut the Salt

Too much salt causes fluids to build up in your body. This puts extra pressure on your heart. On DASH, you’ll lower your sodium to either 2,300 or 1,500 milligrams a day, depending on your health, age, race, and any medical conditions. Here are some ways to cut back:

• Choose low- or no-sodium foods and condiments.

• Watch foods that are cured, smoked, or pickled.

• Limit processed foods. They're often high in sodium.

Get Your Grains

Eating whole grains like whole wheat breads, brown rice, whole grain cereals, oatmeal, whole wheat pasta, and popcorn is a good way to get fiber. Some fiber helps lower your cholesterol and also keeps you feeling full longer. For a diet of 2,000 calories per day: Eat six to eight servings a day. One serving is a slice of bread, 1 ounce of dry cereal, or ½ cup of cooked whole wheat pasta, rice, or oatmeal (about the size of half a baseball).

Load Your Plate With Vegetables

Vegetables give you fiber, vitamins, and minerals. They don't have a lot of calories or fat -- a good recipe for controlling blood pressure. Have four to five servings of vegetables a day. That’s 1/2 cup of cooked or raw vegetables, 1 cup of raw leafy vegetables, or 1/2 cup of vegetable juice for each serving. Iffy about veggies? Start by adding a salad at lunch and dinner.

Don't Forget Fruit

Fruits offer lots of fiber and vitamins that are good for your heart. Many also have potassium and magnesium, which help lower blood pressure. Eat four to five servings of fruit every day. One serving is a medium apple or orange, or 1/2 cup of frozen, fresh, or canned fruit. One-half cup of fruit juice or 1/4 cup of dried fruit also counts as a serving. Try adding bananas or berries to your breakfast cereal or have fruit for dessert.

Have Some Yogurt

Low- and no-fat dairy foods are good sources of calcium and protein, which can help maintain a healthy blood pressure. Try to get three servings of dairy every day. Choose skim or 1% milk and low- or no-fat cheeses and yogurt. Frozen low-fat yogurt is OK, too. One serving equals 1 cup of yogurt or milk, or 1 1/2 ounces of cheese -- about the size of three dice.

Go for Lean Meats and Fish

You can still eat meat. Just make sure it’s lean. Meats are good sources of protein and magnesium. Skinless chicken and fish are also on the menu. Limit your servings to six or fewer a day. A serving is 1 ounce of cooked meat, fish, or poultry, or one egg. A good rule is to have no more than 3 ounces of meat at a meal -- the size of an iPhone.

Add Nuts and Legumes

Nuts, legumes, and seeds are rich in magnesium, protein, and fiber. Walnuts are full of omega-3 fatty acids, which may help lower your risk of heart disease. Enjoy as many as five servings of these foods each week. That’s 1/3 cup of nuts, 2 tablespoons of seeds, or a 1/2 cup of cooked dried beans or peas in each serving. Grab a handful of seeds or nuts as a snack. Or add beans to your salads or soups.

Cut Back on Fats and Oils

Eating too many fats can cause high cholesterol and heart disease. With DASH, you’ll limit fats and oils to two to three servings a day. A serving is 1 teaspoon of margarine or vegetable oil, 1 tablespoon of mayonnaise, or 2 tablespoons of low-fat salad dressing. When cooking, use vegetable oils like olive or canola instead of butter.

Watch the Sweets

You don't have to skip all sweets. But you should try to have five or fewer servings a week. That’s 1 tablespoon of sugar or jam, 1 cup of lemonade, or 1/2 cup of sorbet at a time. Choose sweets that are low in fat, such as gelatin, hard candy, or maple syrup. Instead of high-fat desserts, try having fresh fruit over low-fat ice cream.

Get Enough Potassium

Potassium is another important part of the DASH diet. Getting enough of this mineral may help lower your blood pressure. It's best to get potassium from food instead of supplements. Aim for 4,700 milligrams (mg) a day. Try these potassium-rich foods:

• Potato: 610 mg

• Sweet potato: 542 mg

• Banana: 422 mg

• Avocado (1/2): 487 mg

• Cooked spinach (1/2 cup): 419 mg

Getting Started on DASH

DASH isn’t hard to follow, but you’ll have to make some changes. Start by keeping a food diary for a few days and see how your diet stacks up. Then start making changes. You’ll aim for around 2,000 calories a day. It may vary some depending on your body and how active you are. Ask your doctor for advice.

Could I be Low in Vitamin D?

 

What’s Vitamin D?

Your body uses it to absorb minerals like calcium and phosphorus. That makes your teeth and bones strong. Vitamin D also supports your muscles, nerves, and immune system. You can get it from sunshine on your skin and from eating eggs, fatty fish, and fortified foods like milk and cereal.

Why Might You Need More Vitamin D?

Maybe because your body doesn’t:

• Get enough sunshine

• Get enough from food, especially if you’re vegan or can’t eat dairy

• Absorb vitamin D as well as it should, or it gets rid of it too quickly

Black people in the U.S. typically have lower levels of vitamin D than their white peers, as darker skin has natural sun protection and needs longer sun exposure to make the vitamin. But they are relatively less affected by lack of vitamin D, as measured by weak bones, falls, and fractures.

Related: Slow Wound Healing

Wounds don’t seem to heal as fast in people with low levels of vitamin D. That’s particularly true for people with burns.

Research is ongoing to see if vitamin D supplements can help people recover faster from burns and other wounds.

Related: Osteoporosis

It affects a third of women between the ages of 60 and 70 and two thirds of women 80 or older. No single thing causes it, but not enough vitamin D makes it harder for your body to use the minerals it needs to keep bones strong.

In osteoporosis, this means enlargement of natural spaces in the substance of your bones. They become more “porous,” which makes them more breakable.

Related: Muscle Pain

People who have pain and weakness in their muscles and bones often don’t have enough vitamin D. In older people especially, weak muscles can raise your chances of falling and breaking a bone. It also may be a sign of osteoporosis. Talk to your doctor if you notice any pain. That could be a warning sign that can go away with vitamin D supplements or changes in diet or lifestyle.

Related: Rickets

n the 1800s, city pollution could be thick enough to block much of the sunlight. This caused low vitamin D levels that led to an epidemic of this children’s disease that stunts growth and softens and misshapes growing bones. More sun and vitamin-fortified foods helped stop it. But you can still get rickets. It’s especially possible in babies born to moms with severely low vitamin D, something more common among African American women.

Related: Osteomalacia

Unlike rickets, which is mostly a childhood disease, you can get osteomalacia through adulthood. Even after your bones stop growing, they need vitamin D for repair and maintenance. If your levels stay low for a long time, it can soften your bones. That can cause breaks and other problems, especially in your hips.

Other Related Conditions

There is some evidence that vitamin D levels could have an effect on diabetes (types 1 and 2) high blood pressure, multiple sclerosis, and some types of cancer.  Scientists continue to study the relationship between vitamin D and serious illness.

At Risk: Breastfed Infants

There often isn’t enough vitamin D in breast milk to keep infants healthy unless the mother takes a supplement. Rickets happens most often in breastfed children. African American mothers, in particular, tend to start with less vitamin D in their blood. Experts say breastfeeding infants need an extra 400 IU of vitamin D per day.

At Risk: People With Bowel Problems

Your body needs fat to use vitamin D. Inflammatory bowel disease (IBD) and other conditions that affect your gut -- like celiac disease and cystic fibrosis -- make it harder for you to absorb this fat. That can mean you need more vitamin D to keep your levels up. Supplements seem to help.

At Risk: People With Gastric Bypass

It’s a type of surgery that removes part of the stomach or intestines (sometimes both) so that you feel fuller faster and eat fewer calories. After the surgery, it’s harder to absorb some nutrients including vitamin B12, copper, zinc, calcium, and vitamin D. Your doctor will probably track your levels and suggest daily vitamin supplements to keep your levels healthy.

At Risk: People Who Are Obese

If you have a BMI of 30 or more (meaning you are obese), your vitamin D levels are more likely to be lower than someone who isn't obese. It’s not that your skin makes less vitamin D, it’s that the extra fat under your skin keeps more of it and changes the way it goes into your blood. Diet, lifestyle changes, and supplements can help.

Keep Tabs on Your Vitamin D

A simple blood test can let you know your vitamin D level. Consider a test if you’re homebound, blocked off from sunlight, or have signs of low vitamin D like bone pain, muscle pain, or a condition like osteoporosis.

If you think your levels are low, don’t overdo supplements to make up the difference. Too much can be harmful.

Complementary and Alternative Therapies

 

Alternative or Complementary?

More than 30% of U.S. adults use health care that’s outside of mainstream Western medicine. These are often called alternative  or complementary.  Though they may seem similar, they’re two different approaches: Practices used together with conventional medicine are complementary, and ones used instead of conventional medicine are alternative.

Talk to Your Doctor

Your doctor needs to know about all your treatments -- including all herbal remedies and supplements -- even if they seem safe to you. For example, massage may help with your condition, but it can be dangerous if you take certain drugs or have tumors or other health problems. The more information you give your doctor and other health care professionals, the better they can help you -- and keep you safe.

What’s Integrative Health Care?

Some health centers take this newer approach to medicine. It’s a holistic look at your health, which means it takes your mental well-being into account as well. The result is treatment that often mixes mainstream and complementary methods. For example, you might take medication and use acupuncture for arthritis.

Relaxation Techniques

People who have anxiety, sleep problems, nausea, chronic headaches, or stress-related jaw pain may benefit from these. They include self-hypnosis, progressive relaxation, biofeedback, guided imagery, and deep-breathing exercises. The goal with each one is to start your body's natural relaxation response, which slows your breathing, lowers your blood pressure, and can give you a better sense of well-being.

Supplements

These include herbs, vitamins, minerals, and probiotics (to help the “healthy” bacteria in your gut grow). Some can be harmful, especially if you have certain conditions or take them along with other treatments. Unlike mainstream drugs, they aren’t regulated, and no agency checks on the claims they make. Talk with your doctor before taking any supplements, especially if you’re on medication or have health problems.

Acupuncture

This typically involves very thin needles put into your skin at specific points on your body. Electrical stimulation can be added to ease tension in your muscles and pressure on your nerves. People use it to manage pain, especially in muscles and joints, but there’s still debate over how -- and how well -- it works.

Detox

Short for “detoxification,” this is some combination of diet, supplements, or laxatives meant to “rid the body of toxins.” Certain types of fasting may help with weight loss, cholesterol levels, and heart health, but always talk to your doctor before trying any of them. There’s no evidence  these detox processes really cleanse your body of any toxins, and some can cause weakness and fainting and keep you from getting enough nutrients.

Cupping

This ancient Chinese practice uses special cups on your skin to create suction and increase blood flow. It gained a lot of mainstream attention when it was used by some athletes at the 2016 Summer Olympics. It’s generally considered safe, and some research suggests it could help chronic neck and back pain. But other studies suggest the benefit may come from a placebo effect -- the belief that the treatment works.

Yoga

This ancient Indian practice combines physical poses, breathing techniques, and meditation. Carefully chosen poses may ease pain and help you move better if you have low back pain. Yoga also may help lower your heart rate and blood pressure, and help with anxiety and depression. If you’re pregnant or have high blood pressure or certain kinds of back pain, you may need to change or stay away from some poses. Talk to your doctor before giving it a try.

Chiropractic Adjustment

This uses a number of techniques to change the placement of your bones, most often ones in your spine. The idea is to align your body posture to help with pain and make it easier to move. Studies show it can help some people with low back pain or joint problems, and may also ease headaches and neck pain. It’s generally considered safe if it’s done by a properly licensed chiropractor, but it can cause discomfort, headaches, and fatigue. There have, however, been rare reports of manipulation of the neck being linked to stroke in young persons.

Aromatherapy

This uses essential oils from plants to help your emotional and physical well-being. The oils are most often breathed in or rubbed on your skin. One theory is that it sends chemical messages to the part of your brain that affects moods and emotions. It may help with anxiety and depression and possibly dull some kinds of physical pain, but more research is needed to know.

Massage Therapy

Therapists press, rub, squeeze, and push muscles and other soft tissues of your body with their hands, fingers, forearms, elbows, and sometimes even their feet. Many studies show it can ease pain and may help people with headaches, depression, and cancer, but the benefits don't last long. Talk with your doctor before getting a massage if you're pregnant, you bleed easily, have cancer, or take blood thinners. And don’t massage near cuts, damaged skin, or areas with a growth on or under your skin.

Reflexology

This practice uses pressure points on your hands and feet that are thought to connect to certain organs and other parts of your body. It’s been used to try to treat conditions like back pain, headache, stroke, stress, multiple sclerosis, and even asthma. It’s relatively low-risk, but there’s no strong evidence that the practice helps with any of those.

Ionic Foot Bath

In theory, you soak your feet in a specialized machine that makes a custom mix of positive and negative ions (charged atoms) that “draw out” toxins in your body. In practice, it’s harmless -- though sometimes expensive -- but it doesn’t appear to have any real health benefits

Best Foods to Eat before Sex

 

Oysters

These are loaded with zinc, which helps your body make testosterone. That's a hormone that plays a big role in your mood and sex drive. Zinc may also help men make more sperm. It might also help those sperm move better. Not a fan of shellfish? Load up on other foods high in zinc, like beef, pork, fortified cereal, pumpkin seeds, cashews, and yogurt.

Pomegranates

Throughout history, this fruit has been known as a symbol of fertility and a sex enhancer. Turns out that there’s some truth to these tales. Experts say that drinking pomegranate juice can boost your mood, improve your blood flow, and raise your testosterone levels. Those are all things that can turn up the heat in the bedroom.

Chocolate

It's no wonder that chocolate and romance go hand-in-hand. This sweet treat is linked with the release of serotonin, a hormone that encourages feelings of happiness and well-being. The mood boost that chocolate can bring may raise your sex drive, too. This indulgence also has lots of phenylethylamine, a brain chemical associated with lust and love.

Spinach

This usually isn’t thought of as a sexy vegetable. But it can rev up your sex drive in more ways than one. This leafy green is rich in magnesium, a mineral that can boost your testosterone. It also has iron, which can help desire, arousal, orgasm, and sexual satisfaction, particularly in women.

Watermelon

This juicy fruit serves up plenty of an amino acid called citrulline. Your body turns it into arginine, another amino acid that helps relax your blood vessels. That can get the blood pumping in your sex organs in the same way Viagra works to treat erectile dysfunction.

Avocado

This creamy green fruit is packed with heart-healthy fats and fiber that can deliver lasting energy in the bedroom. Avocado also has vitamin B6, which experts say can play a part to ease PMS symptoms like fatigue, bloating, and crankiness. All of that might help make it easier for women to get into a romantic mood.

Strawberries

Whether they’re dipped in chocolate or topped with whipped cream, strawberries are a romantic favorite. They're high in vitamin C, which may help rev up your sex drive, boost blood flow, and ease stress and anxiety. It also helps your body release more of something called oxytocin, known as the “love” hormone because of its link to sexual arousal and orgasm.

Coffee or Tea

These drinks deliver a dose of caffeine, which perks up your nervous system. This may help men perform better in the bedroom. Caffeine may lower your chances of erectile dysfunction, too. Coffee and tea also give you antioxidants that can help keep you healthy. Skip it close to bedtime, though. It could mess with your sleep.

Maca

Native to the Peruvian mountains, the maca plant has been used for centuries to boost fertility. Today, research suggests that its root can improve sexual desire. Phytonutrients in the plant may raise sperm count and sexual function as well. Maca root is often sold as a powder. It has a nutty, earthy flavor. You can add it to your yogurt, smoothies, salads, soups, or baked goods.

Fatty Fish

Fish like salmon, sardines, and mackerel have plenty of omega-3s. These healthy fats ease inflammation in your body. That can help your sexual health. If you’re not a fan of seafood, you can also get omega-3s in flaxseed, chia seeds, and walnuts.

Skip: Heavy Alcohol Use

One adult drink may help you relax. But knocking back a few or more may take a toll on your sex life. That’s because alcohol lowers testosterone and dampens your nervous system, which affects circulation and nerve sensitivity. So it might be harder for you to become aroused. Drinking too much can also make you dehydrated. That can lead to fatigue, headaches, and vaginal dryness.

Skip: Saturated Fats

Foods high in these, like fatty beef and butter, can hurt your circulation over time. This may slow blood flow to your sex organs. In the short term, a diet containing meat may be a turnoff, too. Eating it can lead to an unpleasant body odor.

Best Diet Tips Ever: 22 Ways to Stay on Track

 

Tip No. 1: Drink plenty of water or other calorie-free beverages.

Before you tear into that bag of potato chips, drink a glass of water first. People sometimes confuse thirst with hunger, so you can end up eating extra calories when an ice-cold glass of water is really all you needed. If plain water doesn't cut it, try drinking flavored sparkling water or brewing a cup of fruit-infused herbal tea.

Tip No. 2: Be choosy about nighttime snacks.

Mindless eating occurs most frequently after dinner, when you finally sit down and relax. Snacking in front of the TV is one of the easiest ways to throw your diet off course. Either close down the kitchen after a certain hour, or allow yourself a low-calorie snack, like a 100-calorie pack of cookies or a half-cup scoop of low-fat ice cream.

Tip No. 3: Enjoy your favorite foods.

Instead of cutting out your favorite foods altogether, be a slim shopper. Buy one fresh bakery cookie instead of a box, or a small portion of candy from the bulk bins instead of a whole bag. You can still enjoy your favorite foods -- the key is moderation.

Tip No. 4: Eat several mini-meals during the day.

If you eat fewer calories than you burn, you'll lose weight. But when you're hungry all the time, eating fewer calories can be a challenge. "Studies show people who eat 4-5 meals or snacks per day are better able to control their appetite and weight," says obesity researcher Rebecca Reeves, DrPH, RD. She recommends dividing your daily calories into smaller meals or snacks and enjoying most of them earlier in the day -- dinner should be the last time you eat.

Tip No. 5: Eat protein at every meal.

Protein is the ultimate fill-me-up food -- it's more satisfying than carbs or fats and keeps you feeling full for longer. It also helps preserve muscle mass and encourages fat burning. So be sure to incorporate healthy proteins like seafood, lean meat, egg whites, yogurt, cheese, soy, nuts, or beans into your meals and snacks.

Tip No. 6: Spice it up.

Add spices or chilies to your food for a flavor boost that can help you feel satisfied. "Food that is loaded with flavor will stimulate your taste buds and be more satisfying, so you won’t eat as much," says American Dietetic Association spokeswoman Malena Perdomo, RD. When you need something sweet, suck on a red-hot fireball candy. It's sweet, spicy, and low in calories.

Tip No. 7: Stock your kitchen with healthy, convenient foods.

Having ready-to-eat snacks and meals-in-minutes on hand sets you up for success. You'll be less likely to hit the drive-through or order a pizza if you can throw together a healthy meal in five or 10 minutes. Here are some essentials to keep on hand: frozen vegetables, whole-grain pasta, reduced-fat cheese, canned tomatoes, canned beans, pre-cooked grilled chicken breast, whole grain tortillas or pitas, and bags of salad greens.

Tip No. 8: Order children's portions at restaurants.

Ordering a child-size entree is a great way to cut calories and keep your portions reasonable. This has become such a popular trend that most servers won't bat an eye when you order off the kids' menu. Another trick is to use smaller plates. This helps the portions look like more, and if your mind is satisfied, your stomach likely will be, too.

Tip No. 9: Swap a cup of pasta for a cup of vegetables.

Simply by eating less pasta or bread and more veggies, you could lose a dress or pants size in a year. "You can save from 100-200 calories if you reduce the portion of starch on your plate and increase the amount of vegetables," says Cynthia Sass, RD, a spokeswoman for the Academy of Nutrition and Dietetics.

Tip No. 10: Always eat breakfast.

It seems like an easy diet win: Skip breakfast and you'll lose weight. Yet many studies show the opposite can be true. Not eating breakfast can make you hungry later, leading to too much nibbling and binge eating at lunch and dinner. To lose weight -- and keep it off -- always make time for a healthy morning meal, like high-fiber cereal, low-fat milk, and fruit.

Tip No. 11: Include fiber in your diet.

Fiber aids digestion, prevents constipation, and lowers cholesterol -- and can help with weight loss. Most Americans get only half the fiber they need. To reap fiber's benefits, most women should get about 25 grams daily, while men need about 38 grams -- or 14 grams per 1,000 calories. Good fiber sources include oatmeal, beans, whole grain foods, nuts, and most fruits and vegetables.

Tip No. 12: Clean the cupboards of fattening foods.

If you have chips in the pantry and ice cream in the freezer, you're making weight loss harder than it has to be. Reduce temptation by purging the cupboards of fattening foods. Want an occasional treat? Make sure you have to leave the house to get it -- preferably by walking.

Tip No. 13: Lose weight slowly.

If you're losing weight but not as fast as you'd like, don't get discouraged. Dropping pounds takes time, just like gaining them did. Experts suggest setting a realistic weight loss goal of about one to two pounds a week. If you set your expectations too high, you may give up when you don’t lose weight fast enough. Remember, you start seeing health benefits when you've lost just 5%-10% of your body weight.

Tip No. 14: Weigh yourself once a week.

People who weigh themselves regularly tend to have more weight loss success. But most experts suggest weighing yourself only once a week, so you're not derailed by daily fluctuations. When you weigh yourself, follow these tips: Weigh yourself at the same time of day, on the same day of the week, on the same scale, and in the same clothes.

Tip No. 15: Get enough sleep.

When you're sleep deprived, your body overproduces the appetite-stimulating hormone ghrelin but under-produces the hormone leptin, which tells you when you're full. Getting enough sleep may make you feel rested and full and keep you from doing unnecessary snacking.

Tip No. 16: Understand portion sizes.

We're so used to super-sizing when we eat out that it's easy to carry that mind-set home. To right-size your diet, use a kitchen scale and measuring cups to measure your meals for a week or two. Use smaller plates and glasses to downsize your portions. Split restaurant servings in half -- making two meals out of one big one. Portion out snack servings instead of eating them directly from the container.

Tip No. 17: Eat more fruits and vegetables.

The best "diet" is one where you get to eat more food, not less. If you eat more fruits and vegetables, you shouldn't feel as hungry because these nutrient-rich foods are also high in fiber and water, which can give you a feeling of fullness. Snacking can be a good thing as long as you choose smart snacks.

Tip No. 18: Limit alcohol to weekends.

Alcohol contains empty calories: a five-ounce glass of wine has 125, a bottle of beer about 153. Because our bodies don't require those calories, they can get converted into fat. If you enjoy an occasional drink, consider a compromise. Enjoy your favorite alcoholic beverage on weekends only, with just one drink for women per day, two for men.

Tip No. 19: Chew sugarless gum.

The next time you want to grab a fattening snack, reach for some sugar-free gum instead. Chewing some types of gum gives you fresh breath and can also help manage hunger, control snack cravings, and aid in weight loss. (Keep in mind, however, that excess sorbitol, a sugar alcohol sometimes used in low calorie gums, can have an laxative effect in some people.) Although gum might make you eat less, it doesn't mean you can stop eating right. A good diet and exercise are still important.

Tip No. 20: Keep a food diary.

A simple pen and paper can dramatically boost your weight loss. Studies show the act of writing down what you eat and drink tends to make you more aware of what, when, and how much you're consuming -- leading you to ultimately take in fewer calories. One study found that people who kept a food diary six days a week lost about twice as much as those who only kept a diary one day a week or less.

Tip No. 21: Celebrate success (but not with food).

You lost five pounds this month and walked every other day? Time to celebrate! Rewarding weight loss success really can encourage more success, so revel in your achievements. Buy a CD, take in a movie, and set a prize for the next milestone. Just don't celebrate with a sundae or deep dish pizza.

Tip No. 22: Get help from family and friends.

Getting support can help you reach your weight loss goals. So tell family and friends about your efforts to lead a healthy lifestyle. Maybe they'll join you in exercising, eating right, and losing weight. When you feel like giving up, they'll help you, keep you honest, and cheer you on -- making the whole experience a lot easier.

Best and Worst Salads for Your Health

 

Is Salad Really a Healthy Choice?

That depends on what you add to those greens. The right toppings can create a filling meal that’s loaded with vitamins, minerals, protein, healthy fats, and smart carbs. But other ingredients can pack in extra calories, fat, sodium, and sugar. By making good choices, you can toss together a salad that’s delicious and nutritious.

Worst: Salad With Creamy Dressing

Dressings like ranch, blue cheese, and Thousand Island are often high in calories, unhealthy saturated fat, and sodium. A 2-tablespoon serving of a typical blue cheese dressing tacks on nearly 150 calories and more than 15 grams of fat. And many people drench theirs in a half-cup or more. The result is a salad that can serve up more fat than a cheeseburger with fries.

Worst: Salad With Fat-Free Dressing

So, go with a low-calorie, fat-free dressing, right? Think again. To make up for flavor, they’re often loaded with extra sugar and sodium. Fat makes salads tastier and healthier. Your body needs it to take in and use certain vitamins, like A, D, E, and K. One study found that people got fewer antioxidants called carotenoids when they ate salads with fat-free dressing, compared with reduced- or full-fat dressing.

Best: Use Olive Oil and Vinegar

Make your own dressing, and you’ll cut back on the unhealthy stuff. Start with olive oil, which has heart-healthy unsaturated fat. Whisk with balsamic or red wine vinegar, or lemon or lime juice. You can also add a little Dijon mustard or honey for flavor, and season with salt and black pepper.

Worst: Crispy Chicken Salad

A green salad with chicken may sound like a healthy meal, but descriptions like “crispy” and “crunchy” are red flags. These words are code for breaded and deep-fried, which can turn that healthy-sounding salad into a calorie bomb. What’s worse, research shows that  eating a lot of fried foods can raise your chances of heart disease and type 2 diabetes.

Best: Add Grilled Chicken or Fish

A salad of veggies alone won’t fill you up for long -- you need protein to fend off hunger. Protein takes longer to digest, so you stay satisfied longer. Good sources include chicken breast (26.7 grams in 3 ounces), salmon (21.6 grams in 3 ounces), and shrimp (20.38 grams in 3 ounces). And make sure to grill, poach, or bake it. Some cooking methods -- like blackened or fried -- add extra butter, oil, or breading.

Worst: Iceberg Wedge Salad

This is a classic. But don’t order one if you’re trying to eat light. Thanks to the blue cheese or ranch dressing and bacon crumbles, it can pack in four times the fat of a T-bone steak. It also falls short in the nutrition department. That’s because iceberg lettuce contains fewer vitamins and minerals than most dark leafy greens.

Best: Spinach or Kale Salad

When it comes to leafy greens, darker is better. They have the most nutrients. Case in point: Kale and spinach have over 10 times more immune-boosting vitamins A and C than iceberg lettuce. Not a fan of those? Turn over a new leaf: Boston, bibb, and romaine lettuces have a mild flavor, while arugula and watercress have a peppery bite.

Best: Salad Loaded With Veggies

Add a mix of veggies to your salad to get more nutrition and flavor. Top those leafy greens with crunchy produce like carrots, cucumbers, or broccoli. Then add a punch of color from tomatoes, bell peppers, beets, or red onion. While you’re at it, toss in last night’s leftovers, such as roasted Brussels sprouts, sweet potatoes, or asparagus.

Worst: Salad With Croutons and Cheese

Store-bought croutons and bacon bits are high in salt, and they don’t offer much nutrition. Like the crunch? Try adding nuts, seeds, or crisp veggies -- such as jicama and carrots -- instead. Cheese has calcium, but it also packs roughly 100 calories per ounce. If you really want some, opt for a low-fat one, like feta or Parmesan, and add just a sprinkle.

Worst: Dried Fruit, Candied Nuts

These sweet toppings are often made with added sugar and oil. For example, an ounce of candied pecans can pack in a 4 grams (1 teaspoon) of sugar. And dried fruit has less water and volume than the fresh kind. That means you get less: One serving is half a cup, or half that of fresh fruit.

Best: Use Fresh Fruit and Nuts

The fruit adds sweetness and antioxidants. The nuts give you protein, fiber, and healthy fat. This mix of nutrients makes your salad more satisfying and healthy. In fact, research shows that eating nuts regularly can help fend off heart disease and cancer. Try pairing berries with almonds, apples with walnuts, and peaches with pecans.

Worst: Taco Salad

Some of these pack in more calories than a burrito. That’s because they start with a deep-fried tortilla shell. That “bowl” alone can have nearly 400 calories and 22 grams of fat. Then it’s filled with over sized portions of ground beef, cheese, sour cream, and guacamole. This salad can weigh in at 800 calories or more!

Best: Black Bean-and-Avocado Salad

Get all the flavor of a taco salad without the extra calories by topping it with black beans and avocado. The beans are a good source of disease-fighting antioxidants, and they have protein and fiber, as well as energy-boosting iron. Avocado adds creaminess and fiber. Plus, its  fats help your body take in nutrients, including heart-healthy lycopene.

Worst: ‘Salads’ With Mayonnaise

The word "salad" in the name doesn't make it a healthy choice. Tuna,  lean chicken, and boiled eggs can be good sources of protein, but that benefit is canceled out if you drown them in mayo, which is loaded with fat, salt, and calories. For a healthier version, use a small amount of light mayonnaise and some fat-free sour cream or plain yogurt. And a bit of mustard -- which has no fat or sugar -- can kick it up a notch.

Tips for Restaurant Salads

Many restaurants load their salads with cheese, fried onions, bacon, or croutons. Then they douse them in dressing. Even a simple Cobb salad can clock in at nearly 1,000 calories and 85 grams of fat.  Check out the restaurant’s nutritional info to make a smart pick. And ask for those toppings on the side.

Homemade Salads

When you make your own, you control what goes into it. You can pile on the veggies and use healthier ingredients. Swap in low-fat turkey bacon for the regular kind, and crunchy seeds for croutons. And keep tabs of your portions of higher-calorie toppings -- a serving of cheese is 1 1/2 ounces, about the size of four dice.

15 Cancer Symptoms to Know

 

Changes in Your Skin

A new spot on your skin or one that changes size, shape, or color could be a sign of skin cancer. Another is a spot that doesn't look the same as all the others on your body. If you have any unusual marks, have your doctor check your skin. They  will do an exam and may remove a small piece (called a biopsy) to take a closer look for cancer cells.

Nagging Cough

If you don't smoke, there's very little chance a nagging cough is a sign of cancer. Usually, it's caused by postnasal drip, asthma, acid reflux, or an infection. But if yours doesn't go away or you cough up blood -- especially if you are a smoker -- see your doctor. They may test mucus from your lungs or do a chest X-ray to check for lung cancer.

Breast Changes

Most breast changes are not cancer. It's still important, though, to tell your doctor about them and check them out. Let them  know about any lumps, nipple changes or discharge, redness or thickening, or pain in your breasts. They'll do an exam and may suggest a mammogram, MRI, or maybe a biopsy.

Bloating

You may have a full, bloated feeling because of your diet or even stress. But if it doesn't get better or you also have fatigue, weight loss, or back pain, have it checked out. Constant bloating in women may be a sign of ovarian cancer. Your doctor can do a pelvic exam to look for the cause.

Problems When You Pee

Many men have urinary issues as they get older, like the need to go more often, leaks, or a weak stream. Usually, these are signs of an enlarged prostate, but they could also mean prostate cancer. See your doctor for an exam and maybe a special blood test called a PSA test.

Swollen Lymph Nodes

You have these small, bean-shaped glands in your neck, armpits, and other places in your body. When they're swollen, it often means you're fighting an infection like a cold or strep throat. Some cancers like lymphoma and leukemia can also cause this kind of swelling. Talk to your doctor to pinpoint the cause.

Blood When You Use the Bathroom

If you see blood in the toilet after you go, it's a good idea to talk to your doctor. Bloody stool is likely to come from swollen, inflamed veins called hemorrhoids, but there's a chance it could be colon cancer. Blood in your pee could be a problem like a urinary tract infection, but it may be kidney or bladder cancer.

Testicle Changes

If you notice a lump or swelling in your testicles, you need to see your doctor right away. A painless lump is the most common sign of testicular cancer. Sometimes though, men may just have a heavy feeling in their  lower belly or scrotum or think their  testicles feel larger. Your doctor will do a physical exam of the area and may use an ultrasound scan to see if there is a tumor or another problem.

Trouble Swallowing

The common cold, acid reflux, or even some medicine can make it hard to swallow once in a while. If it doesn’t get better with time or with antacids, see your doctor. Trouble swallowing can also be a sign of cancer in your throat or the pipe between your mouth and stomach, called the esophagus. Your doctor will do an exam and some tests like a barium X-ray, in which you swallow a chalky fluid to show your throat more clearly on the image.

Unusual Vaginal Bleeding

Bleeding that's not part of your usual period can have many causes, like fibroids or even some types of birth control. But tell your doctor if you're bleeding between periods, after sex, or have bloody discharge. They'll want to rule out cancer of the uterus, cervix, or vagina. Be sure to let them know if you are bleeding after menopause. That's not normal and should be checked out right away.

Mouth Issues

From bad breath to canker sores, most changes in your mouth aren't serious. But if you have white or red patches or sores in your mouth that don't heal after a couple of weeks -- especially if you smoke -- see your doctor. It may be a sign of oral cancer. Other things to look for: a lump in your cheek, trouble moving your jaw, or mouth pain.

Weight Loss

Of course you can slim down when you change the way you eat or exercise. It can also happen if you have other issues, like stress or a thyroid problem. But it’s not normal to lose 10 pounds or more without trying. There's a chance it could be a first sign of cancer of the pancreas, stomach, esophagus, lung, or other type of cancer.

Fever

A fever isn't usually a bad thing. Sometimes it's just a sign that your body is fighting an infection. It can also be a side effect of some medicines. But one that won't go away and doesn't have an obvious cause could be a sign of a blood cancer like leukemia or lymphoma.

Heartburn or Indigestion

Almost everyone has this burning feeling sometimes, often because of their diet or stress. If lifestyle changes don't work and your indigestion doesn't stop, your doctor may want to do some tests to look for a cause. It could be a sign of stomach cancer.

Fatigue

A lot of things can make you very tired, and most of them aren’t serious. But fatigue is one early sign of some cancers, like leukemia. Some colon and stomach cancers can cause blood loss that you can't see, which can make you feel very tired. If you're wiped out all the time and rest doesn't help, talk to your doctor.