Diets rich in fiber, healthy fats, and antioxidants are known to support cardiovascular health, while high consumption of added sugars and processed meats has been linked to an increased risk of heart disease.

While many eating patterns claim to promote heart health, it’s important to choose one that’s supported by solid scientific research and is sustainable in the long term.

Below are the five best diets for heart health:

1. The Mediterranean Diet

The Mediterranean diet draws inspiration from the traditional eating habits of people living in Greece and Southern Italy during the 1960s.

It centers around whole, minimally processed foods such as fruits, vegetables, legumes, whole grains, nuts, seeds, fish, and extra virgin olive oil. It also allows moderate portions of poultry, eggs, low fat dairy, and red wine.

This eating style limits or excludes refined carbohydrates, added sugars, processed snacks, and red or processed meats.

Its heart-protective effects are largely attributed to its focus on nutrient-rich plant foods and healthy fats. For instance, extra virgin olive oil is high in monounsaturated fats and powerful antioxidant and anti-inflammatory compounds.

Regular physical activity and lower sugar intake are also believed to contribute to the Mediterranean diet’s cardiovascular benefits.

2. The DASH Diet

The Dietary Approaches to Stop Hypertension (DASH) diet was specifically designed to prevent and manage high blood pressure, thereby reducing the risk of heart disease.

Like the Mediterranean diet, it doesn’t require strict food lists but instead provides recommended amounts from each food group depending on your calorie needs. The focus is on fruits, vegetables, whole grains, low fat dairy, and lean proteins, while limiting red meat, refined grains, and foods with added sugars.

It also advises keeping sodium intake below 2,300 mg (1 teaspoon) per day, with a lower-sodium version suggesting no more than 1,500 mg daily.

For those with hypertension, following the DASH diet and reducing sodium can significantly lower blood pressure. However, this effect is less pronounced in individuals with normal blood pressure.

Its emphasis on high fiber foods and avoidance of added sugars and saturated fats further supports heart health.

3. Vegan and Vegetarian Diets

Vegan and vegetarian diets exclude meat, including poultry, fish, and red meat. Vegetarians may consume dairy and eggs, while vegans avoid all animal-derived products, including honey, gelatin, and bee pollen.

These eating patterns emphasize plant-based foods such as fruits, vegetables, legumes, whole grains, nuts, seeds, soy products, and healthy plant oils.

The high intake of plant foods provides antioxidants, fiber, and anti-inflammatory compounds, which all contribute to better heart health.

However, the benefits depend on diet quality. Plant-based diets that rely on refined grains, sugary foods, and processed meat substitutes don’t offer the same heart-protective effects as those centered on whole, nutrient-dense foods.

4. The Flexitarian Diet

Developed by dietitian Dawn Jackson Blatner, the Flexitarian Diet promotes a primarily plant-based approach while allowing moderate amounts of animal products such as meat, fish, and dairy. It encourages getting most of your protein from plant sources.

There are no strict rules regarding how much or how often to include animal products — it’s flexible and can be tailored to your preferences.

The diet focuses on whole, unprocessed foods and advises limiting refined grains, added sugars, processed meats, and other highly processed items.

Although harder to study due to its flexibility, research suggests that plant-forward diets are associated with a lower risk of heart disease. The emphasis on fruits, vegetables, legumes, and whole grains supports improvements in heart disease risk factors.

For many, the Flexitarian Diet offers a practical way to enjoy the benefits of a plant-based lifestyle without fully giving up animal products.

5. The TLC Diet

The Therapeutic Lifestyle Changes (TLC) diet was created by the National Institutes of Health (NIH) to help lower the risk of heart disease and stroke.

It combines dietary and lifestyle recommendations aimed at managing cholesterol and maintaining a healthy weight, including:

• Less than 7% of daily calories from saturated fat

• Fewer than 200 mg of dietary cholesterol per day

• No more than 2,300 mg of sodium per day

• 25–35% of total daily calories from fat (including saturated fat)

• 2 grams of plant stanols or sterols daily

• 10–25 grams of soluble fiber per day

• Consuming enough calories to reach or maintain a moderate weight

The TLC diet helps lower cholesterol primarily through higher intake of soluble fiber, found in foods like oats, beans, lentils, nuts, seeds, fruits, and vegetables.

It also recommends including plant stanols and sterols — naturally occurring compounds in fruits, vegetables, whole grains, nuts, and legumes — which help block cholesterol absorption.

In addition to diet, the plan encourages at least 30 minutes of moderate exercise each day.

The Bottom Line

Several eating patterns have been proven to enhance heart health.

Though each one differs in structure, they all prioritize whole, minimally processed foods while limiting added sugars, refined grains, and saturated fats.

Diet is just one factor in maintaining a healthy heart — regular exercise, avoiding smoking, and managing stress are equally vital to long-term cardiovascular well-being.

Vestibular migraine is a migraine condition in which vertigo — the feeling that you or your surroundings are spinning — is a primary symptom.

Vertigo can resemble motion sickness, causing dizziness, imbalance, and nausea.

A vestibular migraine episode can last anywhere from a few seconds to several hours and may bring symptoms like dizziness, motion sensitivity, nausea, vomiting, confusion, or difficulty maintaining balance. Some people also experience headaches, though not everyone does (1Trusted Source).

Because vestibular migraines don’t always involve head pain, they can be challenging to diagnose (2Trusted Source).

Research suggests that lifestyle and dietary adjustments may help reduce the number and severity of attacks (2Trusted Source).

As with other migraine types, vestibular migraine triggers vary by person. Common ones include certain foods, smells, and stress. If you’re prone to vestibular migraines, these triggers will likely lead to that specific kind of migraine.

How Food Choices May Affect Vestibular Migraine

The root cause of vestibular migraine isn’t completely understood, but it appears more common among women and may be influenced by genetics, environmental factors, diet, and lifestyle (2Trusted Source, 3Trusted Source).

Evidence indicates that avoiding certain foods may help reduce how often migraines occur and how intense they are (3Trusted Source).

Foods such as chocolate, coffee, alcohol, aged cheese, and processed meats are known to contain substances like tyramine, histamine, nitrates, and phenylethylamine, which have been linked to migraine activity (3Trusted Source, 4Trusted Source).

For some people, skipping meals or mild dehydration can also trigger a migraine (5Trusted Source).

That said, triggers are highly individual — some people may be sensitive to specific foods, while others notice no connection at all.

What a Vestibular Migraine Diet Looks Like

There are no official dietary guidelines for vestibular migraine, but identifying and limiting trigger foods can help some people manage their symptoms.

If you already suspect certain foods make your migraines worse, try avoiding them first and see how your body responds.

If you’re unsure what triggers your symptoms, an elimination diet may help you identify them (3Trusted Source, 6Trusted Source).

An elimination diet involves removing potential trigger foods from your meals, then slowly reintroducing them to determine which ones cause problems.

Because removing multiple foods can affect your nutrient intake, this approach should be done under the supervision of a healthcare provider or dietitian.

Typically, an elimination diet lasts 5–6 weeks and includes two stages: elimination and reintroduction.

Phase 1: Elimination

During this phase, you avoid foods most likely to contribute to migraine symptoms.

This helps you determine whether dietary changes make a difference, since most triggers are temporarily removed.

This phase generally lasts 2–3 weeks.

Phase 2: Reintroduction

Next, you gradually add the eliminated foods back into your diet — one group at a time — while tracking your response.

Each food or category should be tested for 2–3 days before moving on to the next.

If a food doesn’t cause symptoms, it’s safe to include in your regular meals. If it does, it may be best to avoid it long term.

This phase usually lasts another 2–3 weeks, though timing can vary depending on how many foods you’re reintroducing.

Foods to Avoid

During the elimination phase, it’s best to cut out foods commonly linked to migraine attacks (4Trusted Source):

• Aged cheeses

• Alcohol (especially red wine and beer)

• Aspartame and other artificial sweeteners

• Chocolate

• Processed or cured meats (bacon, sausage, salami, etc.)

• Monosodium glutamate (MSG)

Caffeine can also affect migraine activity. Sudden changes — either increasing or reducing your intake — can trigger attacks, so keep your caffeine level consistent during this process.

Other foods that may worsen symptoms, though evidence is limited, include (4Trusted Source):

• Citrus fruits

• Tomatoes

• Onions

• Beans and lentils

• Nuts and seeds

• Pickled or fermented foods

• Organ meats (such as liver)

• Smoked, salted, or dried fish

• Dairy products (milk, yogurt, cheese, ice cream)

• Canned soups or broth containing MSG

• Sodas and fruit juices

• Packaged dressings and dips

• Supplements or herbal products containing caffeine

If you suspect other foods may be triggers, talk with your healthcare provider before eliminating them.

Foods You Can Eat

Even with restrictions, there are still plenty of nourishing and tasty foods you can include (4Trusted Source):

• Fruits: Most fruits except citrus and tomatoes

• Vegetables: Most vegetables except onions, beans, and lentils

• Grains: Rice, oats, quinoa, couscous, and other grains

• Protein sources: Fresh meats, poultry, fish, and eggs (not processed)

• Dairy alternatives: Oat milk, coconut milk, and other plant-based milks

• Healthy fats: Olive, flaxseed, and coconut oils

• Drinks: Water and caffeine-free herbal teas

• Flavorings: Fresh herbs and spices, plus homemade condiments

Experimenting with different herbs, spices, and cooking methods can make this diet enjoyable and sustainable.

Possible Challenges

While an elimination diet may help identify triggers, it can also be restrictive and time-consuming.

Avoiding multiple food groups for too long may lead to nutrient deficiencies, so working with a healthcare professional is important.

Also, not everyone with vestibular migraine will respond to dietary changes — triggers vary widely from person to person.

Bottom Line

Vestibular migraine episodes, often marked by vertigo and dizziness, can be uncomfortable and disruptive. Identifying and avoiding certain foods may help reduce symptoms for some people.

Common triggers include aged cheese, chocolate, processed meats, coffee, MSG, and alcohol like red wine and beer. Skipping meals or becoming dehydrated can also play a role.

An elimination diet, when done safely under medical supervision, can help pinpoint your individual triggers.

Still, dietary changes may not work for everyone — what affects one person might not bother another.

It’s a common myth that people with diabetes need to avoid all holiday foods.

But that’s not the case.

Diabetes is manageable — even during holidays — with thoughtful preparation and a flexible mindset. What you eat, how active you are, and how your body reacts can all impact blood sugar, so it helps to be aware and ready.

If you count carbs, try to learn what will be served ahead of time so you can plan accordingly.

Tips to Help You Navigate Easter with Diabetes

Trusted health organizations — like the American Diabetes Association, CDC, and Joslin Diabetes Center — offer great advice for celebrating holidays with diabetes. Here are some practical tips to keep in mind this Easter:

1. “Sugar-Free” Doesn’t Mean Risk-Free

Foods labeled “sugar-free” often still contain carbs and sugar substitutes like sugar alcohols. These can cause stomach issues and still raise blood sugar.

Be sure to check the nutrition facts and include them in your overall carb count.

2. You Can Still Enjoy Treats — Just Don’t Overdo It

There’s no need to completely avoid candy or desserts. You can enjoy small portions if you plan for them.

Go for darker chocolate with more cocoa — it’s richer, so you may not need as much. Or balance sweets with healthier snacks like nuts or veggies to help steady your blood sugar.

3. Smaller Plates = Better Portions

Using a smaller plate can help you avoid overeating. Try this approach:

• Half the plate: non-starchy veggies and lean protein

• Other half: smaller servings of carbs and treats

This method helps you stay satisfied without going overboard.

4. Keep Treats Out of Sight

If candy and snacks are always within reach, you’re more likely to graze without thinking.

Store leftovers and sweets out of sight to help avoid unnecessary snacking.

5. Add Some Movement to Your Day

Physical activity can help manage blood sugar — even light movement helps.

Go for a walk after a meal, play with kids, or help clean up. Staying active is a great way to balance out holiday eating.

6. Adjust Your Medications if Needed

If you take insulin, you may want to temporarily adjust your dose or pump settings for holiday meals.

Talk to your diabetes care team ahead of time so you know how to handle changes in your eating pattern. Even non-insulin meds might need some adjustment.

You Can Enjoy Easter — Your Way

Having diabetes doesn’t mean giving up on holiday traditions. It just means making thoughtful choices that support your health.

With some planning, balance, and support from your care team, you can fully enjoy Easter while managing your blood sugar with confidence.

While some versions of loaded water may offer benefits, others might add unnecessary sugars or calories. For most people, plain water is enough to stay hydrated, but loaded water can be a tasty and practical way to encourage drinking more fluids if done wisely.

What is Loaded Water and Why is it Popular?

“Loaded water” describes water mixed with extras such as fresh fruit, electrolyte supplements, or prebiotic fibers. The goal is to make hydration more enjoyable and potentially healthier.

On platforms like TikTok, users share colorful recipes promising benefits like increased energy, better electrolyte balance, and an alternative to sugary drinks.

Possible Benefits of Loaded Water

Many people find it difficult to drink enough plain water daily. Adding flavor or nutrients can help.

• Registered dietitian Kezia Joy says, “Water can be boring, so adding vibrant ingredients makes hydration more appealing. If it gets people drinking more, that’s a win.”

• Plain water usually meets most hydration needs, but some people want additional benefits like better taste, energy boosts, or gut health support.

• Coconut water, often added for its natural sweetness and potassium content, can be helpful for people exercising in hot conditions.

• Electrolyte powders provide minerals such as sodium, potassium, and magnesium lost during sweating. These minerals support fluid balance, nerve and muscle function, and energy, which may also reduce sugar cravings linked to dehydration or low energy.

• Fruits add natural flavor along with small amounts of vitamins and antioxidants. Prebiotic fibers can aid digestion and nutrient absorption, supporting sustained energy.

Potential Downsides

Some loaded water recipes may have drawbacks:

• Fruit juices, syrups, and flavored powders can add significant sugar and calories.

• Excess electrolytes, especially sodium and potassium, might be risky for people with high blood pressure or kidney disease.

• Prebiotics can cause digestive issues like bloating or gas in some individuals.

• As Joy points out, these trendy drinks affect people differently.

Loaded Water Compared to Plain Water

For many, plain water is sufficient for hydration. Loaded water may offer benefits if:

• You don’t like the taste of plain water

• You struggle to drink enough fluids

• You want a flavorful, low-calorie alternative to sugary drinks

• You engage in physical activity and may need electrolyte replenishment

Joy explains, “Plain water works fine. Loaded water is just a dressed-up option to help people drink more.” Tieu agrees that the main benefit is encouraging better hydration or replacing sugary beverages.

Tips for Enjoying Loaded Water the Healthy Way

If you want to try loaded water, keep these tips in mind:

• Use whole fruit slices instead of juices or syrups to reduce added sugar

• If using sweeteners, dilute them well (e.g., 1 part sweetener to 5–10 parts water)

• Introduce prebiotics slowly to avoid digestive discomfort

• Consult a healthcare provider before adding electrolytes if you have health conditions like kidney disease or high blood pressure

If you prefer plain water, aim to drink 9–13 cups per day. Carry a water bottle, set reminders, and sip water before and after meals. Be mindful not to drink excessive water without balancing electrolytes, as this can cause imbalances.

Conclusion

Loaded water isn’t a cure-all but can be a refreshing, customizable way to stay hydrated, especially if it helps you drink more. Plain water remains the best choice for most, but adding natural flavors and nutrients can make hydration more enjoyable and may support energy and reduce cravings when done properly.

Above all, the key is simple: stay hydrated, whichever way you prefer.

To make sure you’re covered, contact the doctor’s office directly and provide your Medicare information, or reach out to your Medicare insurance provider for assistance.

Statistically, about 93% of non-pediatric primary care physicians accept Medicare, which is nearly identical to the 94% who take private insurance. But whether you’re already a patient, the type of Medicare plan you have, and the provider’s current policies can affect access.

Here’s how to find doctors who accept Medicare and what to do if yours doesn’t.

How to Find Medicare-Approved Doctors

Medicare offers an online tool called Physician Compare to help you search for doctors and medical facilities that participate in the Medicare program. You can access this at Medicare.gov, or you can call 1-800-MEDICARE for help.

If you’re enrolled in a Medicare Advantage plan, use your provider’s website or contact customer service to search for doctors within your plan’s network.

These tools typically let you filter your search based on:

• Location (city, state, or ZIP code)

• Medical specialty or condition

• Provider’s gender

• Affiliated hospitals

• Doctor’s last name

Even after using these resources, it’s still a good idea to call the provider’s office directly to verify that they take Medicare — and to confirm they’re accepting new Medicare patients.

Why Some Doctors Don’t Accept Medicare

Some providers opt out of Medicare for a variety of reasons, including administrative challenges and lower reimbursement rates. If your doctor decides to stop participating in Medicare, you may need to either pay out of pocket or switch to a provider who remains in the program.

Doctors who are enrolled in Medicare but do not accept assignment for all services are known as non-participating providers. These providers can choose on a case-by-case basis whether to accept Medicare’s approved payment amount for a service.

If Your Doctor Doesn’t Accept Medicare

Non-participating providers may charge more than the Medicare-approved rate. In most cases, this means you could pay up to 15% more than the standard rate. This extra cost is known as a limiting charge.

Some states restrict this additional charge — capping it at 5% instead of 15%. Regardless, these charges are on top of your usual 20% coinsurance, which can add up quickly.

Doctors may ask for these payments at the time of service or send you a bill afterward. Be sure to ask about their billing policies before your visit so you’re not caught off guard.

If you pay out of pocket, you can submit a claim to Medicare for reimbursement — you have up to one year from the date of service to do so.

Bottom Line

While the vast majority of doctors accept Medicare, especially in primary care, it’s always best to double-check. Call ahead, confirm your provider’s status, and understand your financial responsibilities before receiving care. If your current doctor opts out of Medicare, ask how it impacts your coverage and explore your alternatives to stay protected.

Why Eating Well Is Worth It

What you eat supplies your energy and the nutrients your body needs. If your diet is low in calories or lacking key nutrients, your health can decline. On the other hand, eating too much can lead to weight gain and raise risks for conditions like:

• Type 2 diabetes

• Sleep apnea

• Heart disease

• Liver or kidney problems

Beyond weight, what you eat affects your mood, how long you live, and your likelihood of developing chronic illnesses. Diets high in ultra‑processed foods are linked with higher risks of mortality and serious disease. In contrast, diets focused on whole, unrefined foods—like those inspired by Mediterranean eating—tend to be related to better health and longer life.

If your meals are mostly processed snacks, sugary drinks, and low in vegetables, whole grains, fish and nuts, you might be missing essential nutrients.

You Don’t Need a “One‑Size‑Fits‑All” Diet

You don’t have to follow a named diet unless you want to or need one for medical reasons. “Healthy eating” really means making nourishing choices most of the time.

What that looks like will depend on your tastes, culture, budget, where you live, and what foods are available to you.

Key Principles of Everyday Healthy Eating

1. Focus on Nutrient‑Packed Foods

While calories matter, the focus should be on what nutrients you’re getting per calorie. Foods that deliver protein, fiber, vitamins, minerals, and healthy fats in proportion to their caloric load are more valuable.

For instance: egg whites are lower in calories but also low in many nutrients; whole eggs are richer in vitamins, minerals, and healthy fats.

Foods to prioritize include:

• Vegetables and fruits

• Legumes and whole grains

• Healthy proteins (eggs, fish, lean meat, tofu)

• Healthy fats (nuts, seeds, avocados, oils)

2. Eat a Variety

Diverse foods improve digestion, support a healthy weight, reduce disease risk, and promote overall well‑being.

If you usually eat the same things, try gradually adding new foods—vegetables, grains or proteins—one at a time. Over time your tastes may adapt.

3. Balance Carbs, Protein, and Fats

Your body needs these macronutrients—carbohydrates, protein, fat—in different amounts. Meals that include a mix of all three are more satisfying and help keep energy stable. For example, adding some protein or fat to fibrous carbs makes a snack more filling.

You usually don’t need to count macros, unless you’re aiming for a specific body goal (sports, composition, medical). Too much tracking can stress you out.

4. Reduce Ultra‑Processed Foods

One of the smartest shifts you can make is eating fewer ultra‑processed items—those high in added sugars, refined carbs, artificial additives, sodium, etc.

But note: not all processed foods are bad. Items like frozen fruits & veggies, beans from a can, whole‑grain breads, or minimally processed oils can still be good choices. The goal is to make whole or lightly processed foods the majority of what you eat.

Tips to Make Healthy Eating Real

Making your diet healthier doesn’t require dramatic changes. It’s about habits and planning.

Try these:

• Keep your kitchen stocked with fruits (fresh or frozen), vegetables, proteins (fish, eggs, beans, tofu), whole grains, healthy fats (avocado, olive oil), and simple snacks like nuts or seeds.

• Start by improving just one meal per day or a few per week. As that becomes normal, you can do more.

• Plan grocery trips so you have what you need at home, which reduces turning to less healthy convenience options.

Building a Healthy Attitude Toward Food

How you feel about food matters. If guilt, restriction, or “all‑or‑nothing” thinking are part of your relationship with food, consider working with a dietitian or counselor to reshape your mindset.

Avoid rigid labels like “good” vs “bad” foods, or thinking in terms of “cheat days.” Food can be both satisfying and nourishing when approached with balance and kindness.

More Practical Suggestions

• Cook more at home, even if just a couple of meals a week to start.

• Don’t expect perfection—tiny improvements over time add up.

• Stay hydrated. Water is best; if you need a flavor boost, try adding fruit, herbs, or citrus.

• Honor your food likes and dislikes—if you dislike something, don’t force it; find nutritious alternatives you enjoy.

• If you feel overwhelmed, a registered dietitian can help create a plan that fits your life, needs, and preferences.

Bottom Line

Healthy eating isn’t about strict diets or constant tracking. It’s about choosing meals that help your body thrive: rich in nutrients, low in ultra‑processed content, balanced, varied, and sustainable. With small realistic changes and a kinder mindset, you can build eating habits that support both your physical and mental health—which last.

A study published on August 28 in Cell Metabolism found that consuming ultra-processed foods led to hormonal changes critical for sperm production, even when calorie intake matched that of diets based on unprocessed whole foods.

It’s About Food Quality, Not Just Calories

Dr. Philip Werthman, a Los Angeles-based urologist specializing in male fertility, told Healthline:

“The type of calories you consume matters more than the total calories.”

How the Study Was Conducted

Researchers enrolled 43 healthy men aged 20 to 35. Each participant spent three weeks on a diet heavy in ultra-processed foods and three weeks on an unprocessed whole-food diet, separated by a three-month break. Some participants also consumed an additional 500 calories daily to observe effects of increased intake.

During the ultra-processed food phase, participants gained over a kilogram, saw increases in body fat, and experienced decreases in testosterone and follicle-stimulating hormone (FSH), both vital for sperm health. The study also detected elevated levels of cxMINP—a chemical linked to plastics and hormone disruption—likely coming from food packaging.

Declining Sperm Counts and Processed Foods

Since the 1970s, global sperm counts have dropped by roughly 60%, coinciding with increased consumption of ultra-processed foods and exposure to endocrine-disrupting chemicals. This study strengthens the evidence connecting processed diets with declining male reproductive health.

Kristin Kirkpatrick, a dietitian at Cleveland Clinic, commented:

“Even men who appear healthy are at risk of hormone imbalances when consuming a lot of processed foods.”

Dr. Werthman added:

“Your reproductive system reflects your overall health—weight gain, diabetes, and cholesterol issues all impact fertility.”

Wider Health Implications

The CDC reports that ultra-processed foods account for about 55% of calories consumed by Americans. These products are typically high in sugar, salt, and unhealthy fats but low in fiber and nutrients. Common ultra-processed foods include fast food sandwiches, sugary drinks, snacks, and baked sweets.

Studies have linked such diets to obesity, heart disease, diabetes, stroke, cognitive decline, and thousands of preventable deaths annually.

Tips to Support Male Fertility

Experts recommend:

• Eating nutrient-dense whole foods like fruits, vegetables, and whole grains

• Staying physically active and maintaining a healthy weight

• Avoiding tobacco and limiting alcohol

• Getting adequate sleep and managing stress

• Reducing exposure to heat sources such as saunas and hot tubs

Dr. Werthman concluded:

“Healthy lifestyle choices are vital for both overall and reproductive health.”

Healthy eating is about nourishing your body while still enjoying your favorite foods. Remember, food should bring joy—not stress over counting, weighing, or restricting.

Keep reading to learn what healthy eating really means and how to make it work for you.

Why Is Eating Healthy Important?

Food fuels your body, providing the energy and nutrients needed to function well. Missing out on essential nutrients or eating too few calories can hurt your health.

Eating too many calories, on the other hand, can lead to weight gain, increasing risks for conditions like:

• Type 2 diabetes

• Obstructive sleep apnea

• Heart disease

• Liver disease

• Kidney disease

But it’s not just about calories — the quality of your diet also plays a huge role in your overall health, longevity, and mental well-being.

ResearchTrusted Source shows diets high in ultra-processed foods are linked to higher death rates and increased risk of diseases such as cancer and heart disease.

Meanwhile, diets full of whole, nutrient-rich foods—like the Mediterranean diet—are associated with longer life and better disease prevention.

Highly processed diets may also contribute to depression, especially when combined with low physical activity.

If your meals often include ultra-processed items but few veggies, nuts, or fish, you may be missing key nutrients important for health.

Do You Have to Follow a Specific Diet to Eat Healthy?

Nope! While some people avoid certain foods for medical or personal reasons, healthy eating is really about fueling your body mostly with nutritious foods.

What works best for you depends on your culture, budget, location, and taste preferences.

Healthy Eating Basics

Focus on Nutrient Density
Calories count, but nutrients like protein, carbs, fats, vitamins, and minerals are what truly matter.

“Nutrient density” means how many nutrients a food provides compared to its calories.

For example, egg whites have fewer calories but lack several vitamins and minerals that whole eggs provide.

Many fruits and vegetables are low in calories but packed with nutrients, while foods like nuts, avocado, fatty fish, and yogurt are higher in calories but also nutrient-rich.

High-calorie doesn’t mean unhealthy, and low-calorie doesn’t always mean healthy.

Try to eat mostly nutrient-rich foods like veggies, fruits, nuts, seeds, beans, eggs, and fatty fish.

Eat a Variety of Foods
A diverse diet helps:

• Support healthy gut bacteria

• Maintain a healthy weight

• Promote longevityTrusted Source

• Reduce risk of chronic illness

If you’re picky, start by adding a favorite vegetable to a couple of meals and slowly introduce new foods.

The more you try something, the more you’ll likely get used to it.

Balance Your Macronutrients
Carbohydrates, fats, and proteins are your main macronutrients (fiber counts as a type of carb).

Meals and snacks should ideally include a mix of all three. Adding protein and fat to fiber-rich carbs makes meals more satisfying.

For example, pairing fruit with nut butter or cheese keeps you fuller than fruit alone.

You don’t need to be perfect every day.

Counting macros is usually only necessary for athletes or people with specific goals or health conditions.

Obsessing over macros can lead to unhealthy food worries or disordered eating.

Some people feel best eating low-carb or low-fat diets—if so, simply choose those foods more often without tracking every gram.

Cut Down on Highly Processed Foods
Reducing ultra-processed foods is one of the best changes you can make.

Not all processed foods are bad—things like canned beans, frozen veggies, and nuts have been processed but are healthy choices.

Highly processed products like soda, candy, sugary cereals, and many packaged snacks have little to no whole-food ingredients and should be limited.

How to Make Healthy Eating Work for You

Making food a priority doesn’t mean hours in the kitchen—it’s about planning and effort.

Regular grocery shopping helps keep healthy foods on hand, making good choices easier.

Stock up on:

• Fresh and frozen fruits and veggies

• Proteins like chicken, eggs, fish, and tofu

• Bulk carbs like canned beans and whole grains

• Starchy veggies like potatoes, sweet potatoes, and squash

• Healthy fats like avocados, olive oil, and full-fat yogurt

• Nutritious snacks like nuts, seeds, nut butter, hummus, olives, and dried fruit

If cooking or shopping feels tough, start with one or two meals at a time, then gradually add more.

Building a Healthy Relationship with Food

Having a positive connection with food is key.

Working with dietitians or mental health experts can help.

Avoid restrictive diets or “getting back on track” mindsets—they often backfire.

Improving your relationship with food takes time but is crucial for your overall health.

Extra Tips for Healthy Eating

• Cook at home. Try making one or two meals at home per week to start.

• Progress beats perfection. Even one homemade, veggie-filled meal weekly is a win.

• No cheat days needed. When all foods fit, there’s no “cheating.”

• Stay hydrated. Water is best—add lemon or fruit slices for flavor.

• Respect your dislikes. Don’t force foods you don’t like; find healthy alternatives.

For personalized help, consider consulting a registered dietitian to create a plan that fits your lifestyle.

Final Thoughts

Healthy eating looks different for everyone but generally includes nutrient-dense foods, limits processed products, and features satisfying meals and snacks.

For tailored advice, reach out to a qualified dietitian.

Insulin resistance and hypertension often appear together and share many common causes and risk factors. Because of this, doctors may suggest similar strategies to manage both conditions—such as improving diet, increasing physical activity, and achieving a healthy weight.

In some cases, medications may also be necessary to manage blood pressure or treat complications associated with insulin resistance.

This article explores how insulin resistance and high blood pressure may be connected and what it means for your health.

Does Insulin Resistance Lead to High Blood Pressure?

While there’s a strong association between insulin resistance and hypertension, the direct cause-and-effect relationship is still being studied. Researchers suspect that insulin resistance may disrupt several systems in the body—including hormonal, nervous, inflammatory, and stress-response systems—that play a role in raising blood pressure.

Insulin is a hormone that helps regulate blood sugar by assisting the body in breaking down glucose. When the body becomes resistant to insulin, it needs to produce more of it to maintain normal blood sugar levels.

What Causes Insulin Resistance?

Several factors can contribute to the development of insulin resistance, including:

• Aging

• Family history

• Poor dietary habits

• Physical inactivity

• Being overweight or obese

• High cholesterol

• Heart disease

• Certain hormonal disorders

What Causes High Blood Pressure?

Hypertension happens when the force of blood against your artery walls is consistently too high, which can lead to long-term damage and serious health issues.

Many of the same risk factors linked to insulin resistance also apply to hypertension, such as:

• Genetics

• Age

• An unhealthy diet

• Excessive intake of caffeine or alcohol

• Smoking

• Lack of physical activity

• Poor sleep

• Chronic stress

What Can Happen If You Have Both Conditions?

Having both insulin resistance and high blood pressure can increase your risk of developing more serious health conditions, such as:

• Glucose intolerance

• Type 2 diabetes

• Cardiovascular disease

• Endocrine system disorders

Interestingly, elevated blood pressure may occur in people with insulin resistance even before signs of diabetes appear. Researchers believe this may be because insulin resistance impacts blood vessels and circulation before affecting other systems in the body.

Some research also indicates that women might be more vulnerable to developing high blood pressure as a result of insulin resistance than men.

In one study involving 4,717 participants without other health issues, insulin resistance was linked to a 51% higher risk of developing pre-hypertension and a 150% increased risk of full hypertension. Notably, these effects were seen even in individuals with a healthy body mass index (BMI).

Insulin Resistance and Hypertension During Pregnancy

Both conditions can also occur during pregnancy and require close monitoring.

Pregnancy can naturally make the body less sensitive to insulin, leading to gestational diabetes in some women. At the same time, high blood pressure during pregnancy can increase the risk of complications such as early delivery, low birth weight, and organ damage.

Doctors may suggest both lifestyle changes and medications to help manage these conditions safely during pregnancy.

How Are Insulin Resistance and High Blood Pressure Treated Together?

In many cases, both conditions can be managed through similar lifestyle improvements, such as:

• Increasing physical activity

• Achieving and maintaining a healthy weight

• Eating a balanced diet that is low in salt and added sugars

Certain blood pressure medications may also help improve insulin sensitivity. These include:

• Alpha blockers

• ACE inhibitors (angiotensin-converting enzyme inhibitors)

• Angiotensin receptor blockers (ARBs)

• Calcium channel blockers

Doctors may also prescribe medications typically used for managing diabetes. Metformin, for example, is sometimes used to improve insulin sensitivity even in people who don’t have diabetes.

What’s the Best Diet for Managing Both Conditions?

Several diets have been shown to support healthy blood pressure and improve how your body responds to insulin, including:

• DASH (Dietary Approaches to Stop Hypertension) diet

• Low-carb, high-fat diet

• Mediterranean diet

• High-fiber, low glycemic index diets

The DASH diet, recommended by the National Heart, Lung, and Blood Institute, includes:

• Fruits and vegetables

• Whole grains

• Lean protein (such as fish and poultry)

• Nuts, seeds, and legumes

• Healthy oils (like olive or vegetable oils)

It also encourages limiting:

• High-sodium foods

• Sugary items and beverages

• Fatty meats and full-fat dairy products

Other dietary strategies include mindful eating, eating more slowly, and prioritizing a larger, nutrient-rich breakfast—especially meals that are low on the glycemic index.

Low-GI foods include whole grains, legumes, low-fat dairy, and many fruits and vegetables.

Final Thoughts

If you’re living with both insulin resistance and high blood pressure, it’s important to work with your doctor to manage these conditions effectively. Early treatment and healthy lifestyle habits can help prevent more serious issues like heart disease and type 2 diabetes.

Although there’s no medication specifically designed to treat insulin resistance, many lifestyle strategies and medications used for high blood pressure can help improve both conditions. A focus on exercise, balanced nutrition, and weight management can go a long way in supporting your overall health.

Social media videos show influencers sharing their experiences with facial swelling, claiming it’s a physical symptom of chronic stress and suggesting remedies to “reverse” the effect. But how accurate is this claim from a medical standpoint?

Understanding the Buzz Around ‘Cortisol Face’

Despite its growing presence on social platforms, “Cortisol Face” isn’t a recognized medical diagnosis. It’s a colloquial label for a fuller or puffier appearance in the face — particularly noticeable during stressful times.

Medically speaking, this description aligns more closely with a known symptom called “Moon Face,” typically seen in individuals with Cushing’s Syndrome — a rare disorder caused by excessive levels of cortisol, the body’s primary stress hormone.

Experts say that while cortisol imbalances can contribute to visible changes, these symptoms are usually linked to serious endocrine conditions — not the typical stress most people experience day to day.

“Regular stress doesn’t usually trigger major facial changes unless it’s tied to a larger medical issue,” explains Dr. Vijay Murthy, a functional medicine specialist and co-founder of Murthy Health.

Pharmacist Abbas Kanani from Chemist Click echoes that sentiment:

“Facial puffiness due to cortisol is generally associated with steroid use or conditions like Cushing’s syndrome — both of which are quite rare.”

Can Everyday Stress Really Cause a Puffy Face?

Although extreme facial swelling is uncommon with normal stress, subtle puffiness may still occur under certain conditions.

“When cortisol rises, it can stimulate lipogenesis — a process where fat builds up, especially in areas like the face, neck, and midsection,” says Kanani.

In addition, high cortisol may lead to water and sodium retention, contributing to minor facial swelling. But both Murthy and Kanani stress that these effects are typically mild unless cortisol levels remain elevated for extended periods.

“It’s really only in advanced stages of long-term stress — when the body’s hormonal balance is disrupted — that you might see persistent inflammation or swelling,” Dr. Murthy adds.

Long-term exposure to excess cortisol can also weaken immune function and heighten inflammation, which might slightly impact facial appearance. Still, these symptoms are far more common in individuals with underlying health conditions than in the average person dealing with everyday pressures.

Other Reasons Your Face Might Appear Bloated — And What You Can Do

If your face is looking more swollen than usual, stress might play a small part — but it’s not the only possible cause.

Dr. Murthy highlights several potential triggers behind a puffy face:

• Salty diet: Consuming excess sodium leads to water retention.

• Allergic reactions: Can cause localized swelling, including the face.

• Medications: Especially corticosteroids, may lead to bloating.

• Health conditions: Issues like thyroid dysfunction or kidney problems can result in facial swelling.

• Poor sleep: Lack of rest contributes to fluid buildup and puffiness.

Improving lifestyle habits can help minimize facial swelling. Dr. Murthy suggests lowering your salt intake and staying hydrated to support fluid balance.

“Good hydration helps flush out sodium, and reducing salty foods can significantly cut down water retention,” he says.

Better sleep can also reduce puffiness, and Kanani recommends applying cold compresses and considering lymphatic drainage massages to encourage fluid movement in the face.

Still, both experts caution that if facial swelling continues, it’s worth consulting a medical professional.

“Persistent puffiness shouldn’t be ignored,” says Kanani. “A doctor can help rule out more serious health conditions.”

Final Thoughts

The trending term “Cortisol Face” — made popular by TikTok — describes facial puffiness that many attribute to chronic stress. However, health professionals say that while cortisol can influence fat storage and fluid retention, it’s unlikely that daily stress alone would cause noticeable changes in the face.

More pronounced symptoms like “Moon Face” are typically linked to uncommon conditions like Cushing’s Syndrome, not routine stress. In most situations, facial swelling is more likely related to diet, medication, allergies, or sleep habits.

If you’re concerned about your appearance or experiencing ongoing bloating, a healthcare provider can help you determine the true cause — and offer effective solutions.

Many foods can last a long time — but not all of them are good for you. Choosing the right ones means focusing on nutrition, not just shelf life.

“It can be easy to reach for sugary comfort snacks when life is stressful,” said Erin Palinski-Wade, RD, author of Belly Fat Diet for Dummies. “But those choices won’t give your immune system or energy levels the support they need.”

Instead, she recommends stocking up on foods rich in antioxidants, protein, healthy fats, and fiber. Below are 9 better-for-you, long-lasting options — and 6 less healthy picks you might want to leave behind.

Better Long-Term Food Picks

1. Prunes
Naturally sweet and shelf-stable for up to a year, prunes are a great fruit option when fresh produce isn’t available.

“They’re fiber-rich and very versatile,” Palinski-Wade said. “Snack on them, blend into baked goods, or add to homemade trail mix.”

They also help support bone health — eating 5–6 prunes a day may help prevent bone loss.

2. Pulses (Lentils, Chickpeas, Beans, and Dry Peas)
Packed with plant-based protein (about 8 grams per half-cup), pulses are nutritious and budget-friendly.

“Whether canned or dried, they can last for up to a year and are great in soups, stews, salads, or even baked items,” said Palinski-Wade.

Check out recipes and cooking tips at pulses.org.

3. Winter Squash & Cabbage
Thanks to their thick skin, winter squashes like butternut and spaghetti squash can last for months at room temperature.

Cabbage, stored in the fridge, stays fresh for about a month and is a hearty, vitamin-packed veggie that works in slaws, stir-fries, or braised dishes.

4. Frozen Spiralized Veggie “Pasta”
Rather than stocking up on regular white pasta or rice, go for frozen spiralized or riced vegetables like zucchini noodles or cauliflower rice.

“They last longer than fresh vegetables and help stabilize blood sugar,” Palinski-Wade noted.

Brands like Green Giant offer a variety of frozen veggie options nationwide.

5. Oats
Rolled or steel-cut oats are pantry staples with a shelf life of 1–2 years unopened. They’re versatile and full of fiber.

“Use them for breakfast, add to baked goods, or make oat milk,” said cook and author Amanda Frederickson.

6. Canned Tuna and Salmon
A top pick for protein and omega-3s, canned fish can be stored for long periods and used in salads, sandwiches, or casseroles.

Buying lean meats and freezing them is another way to keep proteins stocked.

7. Canned Coconut Milk
Frederickson says she always keeps this on hand for curries, oatmeal, or dairy-free desserts. It stores well for a year or more.

8. Pyure Organic Stevia Blend
If you’re doing a lot of baking, consider using a zero-calorie sweetener like Pyure stevia blend instead of sugar.

“It has no carbs, no calories, and a 2-year shelf life,” said Palinski-Wade. “Use it in drinks, baking, or anywhere you’d add sugar.”

9. Veggies Made Great Chocolate Muffins
Need a sweet treat? These muffins offer rich chocolate flavor with a hidden veggie boost — the first two ingredients are zucchini and carrots.

“They taste indulgent but offer antioxidant benefits too,” Palinski-Wade said.

Long-Lasting Foods to Limit or Avoid

1. Instant Pancake Mix
These convenient mixes are often made with refined flour and offer little nutrition.

“Instead, try a protein-rich, whole-grain option like Kodiak Cakes,” Palinski-Wade advised.

2. Toaster Strudels
High in sugar and refined carbs, these frozen breakfast pastries can spike energy levels — then leave you crashing later.

They’re fine as a rare treat, but not as a regular breakfast staple.

3. Frozen Fried Chicken
Yes, it lasts a long time — but breaded and fried chicken options are high in calories and saturated fat.

Look for baked versions or unbreaded cooked chicken instead.

“The type of fat matters more than how much you eat,” said Kris Sollid, RD, from the International Food Information Council Foundation. “Choose more unsaturated fats over saturated ones.”

4. Frozen Pizza (Stuffed Crust or Meaty Varieties)
Some frozen pizzas are overloaded with sodium and saturated fat. For example, one slice of a stuffed-crust, meat-loaded pizza can contain half your daily recommended saturated fat.

Opt for thin crust veggie pizzas instead, like DiGiorno’s Thin & Crispy Garden Vegetable, which contains fewer calories and less fat per serving.

5. Cream-Based Canned Soups
Creamy soups often pack on the calories, sodium, and unhealthy fats.

Choose broth-based, low-sodium versions with vegetables and lean proteins — such as minestrone.

Sollid noted that low-sodium items contain 140 mg of sodium or less per serving.

6. Ice Cream (Bulk Sizes)
Giant tubs of ice cream can lead to overeating. Instead, consider portion-controlled treats like single-serve bars — or make your own banana-based “nice cream” from frozen fruit.

“Added sugars aren’t necessary for your diet, and should make up less than 10% of your daily calories,” Sollid said.

Bottom Line

When stocking up, it’s easy to reach for foods that offer comfort — but making smart choices will better support your energy, immunity, and long-term health. By focusing on nutrient-dense, shelf-stable foods and limiting ultra-processed options, you can be prepared without compromising your well-being.

That’s because as humans, we’re naturally drawn to enjoy the experience of eating. For many, food is one of life’s greatest sources of pleasure.

Beyond simply satisfying cravings or filling us up, finding joy in eating has meaningful benefits for our physical and emotional well-being. Savoring meals can aid digestion, support a healthy relationship with food, help address disordered eating behaviors, and more.

In some cases, making room for “vitamin P”—pleasure—can be just as valuable as the nutrients on your plate. Let’s explore why enjoying your food matters so much.

Why We’re Wired to Enjoy Food

Scientists have long been intrigued by the psychology and biology behind eating for enjoyment. What they’ve found is both fascinating and encouraging.

Pleasure from food isn’t just in the taste—it’s also a brain-based response.

“A pleasurable eating experience triggers the release of dopamine, the ‘feel-good’ neurotransmitter,” says Aleta Storch, RDN, MHC, a therapist and dietitian at Wise Heart Nutrition and Wellness.

“This dopamine release activates reward centers in the brain, contributing to feelings of calm, happiness, and motivation,” she explains.

In fact, earlier research from 2011 suggests that individuals with obesity may have altered dopamine responses, which could cause them to overeat in order to experience the same level of satisfaction.

When our brain chemistry is in balance, truly enjoying what we eat can benefit our physical health.

“Feeling relaxed and happy while eating puts the body into ‘rest and digest’ mode, which supports better digestion and nutrient absorption,” says Storch.

In other words, enjoying food doesn’t just feel good—it may help your body function better.

There’s also evidence that eating for pleasure encourages healthier habits.

A 2020 systematic review of 119 studies found that 57% showed a positive relationship between food enjoyment and healthier dietary patterns. One study from 2015 even linked greater eating pleasure with better nutritional status.

“There’s this myth that healthy food has to taste boring, but it’s simply not true,” says Sarah Gold Anzlovar, MS, RDN, LDN, a dietitian and intuitive eating coach. “When meals are satisfying and flavorful, people are more likely to eat well and less likely to binge or overeat.”

How Food Feeds More Than Just Hunger

If food were purely about fuel, our meals would lose much of their richness and meaning. In reality, food is central to our social lives, personal identities, and cultural connections.

Here’s how the pleasure of eating enhances emotional well-being.

Shared Meals Foster Connection

From family dinners to holiday celebrations, eating together brings people closer. A 2015 study on Thai communities found that shared meals boost happiness and social connection.

Comfort Food Heals Body and Soul

Certain meals carry deep emotional significance—like soup when you’re ill, or a childhood favorite dish that brings back happy memories.

“Food can bring comfort after a tough day, and that doesn’t have to be seen as a bad thing,” says Anzlovar. “When we consciously connect with the experience of eating, it can be incredibly soothing.”

Saying Yes to Pleasure Challenges Diet Culture

Diet culture often promotes the idea that delicious foods—especially those that are high in calories or fat—should be avoided. But giving yourself permission to enjoy those foods breaks that restrictive mindset.

“When people allow themselves to eat all types of foods, including their favorites, the body learns it can trust that food is available,” says Storch. “This can be a powerful step toward healing and creating peace around eating.”

Food as a Link to Culture and Identity

Food is a vital connection to heritage and tradition. Choosing to enjoy culturally meaningful meals affirms identity and strengthens belonging.

“Excluding traditional foods can send the harmful message that something about your culture is wrong,” Storch notes. “Embracing these foods supports mental health and a sense of self.”

Knowing the Difference: Eating for Pleasure vs. Emotional Eating

You may have heard emotional eating criticized, especially when it involves turning to food to cope with stress or sadness. But it’s important to separate this from eating for enjoyment.

“Emotional eating is often used as a coping tool for dealing with difficult feelings,” Anzlovar explains. “Eating for pleasure is different—it’s about choosing a food simply because you want to enjoy it, like savoring an ice cream cone on a hot day or picking a fresh apple at a farm.”

The intent behind the behavior makes a difference.

With emotional eating, there’s often a sense of disconnection or numbing. With pleasure eating, you’re fully engaged in the experience—tasting, enjoying, and appreciating your food.

Sometimes the two may overlap. One way to gauge your eating experience is to check in afterward: Do you feel satisfied and content, or do you feel guilt or discomfort?

When eating is mindful and pleasurable, the outcome is usually positive.

Nourishment Meets Joy: Bringing Pleasure to the Plate

The delight we find in food goes well beyond physical sustenance. It nourishes the mind, body, and spirit—especially when we’re intentional about the experience.

Want to enhance your next meal? Start with small tweaks.

“Ask yourself how you could make your snack or meal just 10% more enjoyable,” suggests Storch. “Maybe that means warming a brownie, tossing some goat cheese onto your salad, or adding a splash of milk to your oatmeal to get the texture just right.”

And when your meal is done, reflect for a moment. How satisfying was it? What feelings did it bring up?

By tuning into the pleasure your food provides, you’ll not only elevate your eating experience—you might just improve your health along the way.