If it sprouts, it’s worth eating
“Nuts, fruit, beans, and whole grains are all rich in phytochemicals and other anti-inflammatory compounds.” —Dariush Mozaffarian, MD, drph, a cardiologist and an epidemiologist who is dean of the Friedman School of Nutrition Science and Policy at Tufts University
Sprinkle your meals with ground flaxseeds
“Filled with fiber and omega-3s, flaxseeds may help protect against heart disease, cancer, diabetes, and cognitive decline and treat the symptoms of rheumatoid arthritis. Grind them up and add to oatmeal, yogurt, pancakes, waffles, salads, soups, sandwich spreads, and more.”—Angie Eakin, MD, MS, a member of the Physicians Committee for Responsible Medicine and a primary care physician who specializes in nutrition at Barnard Medical Center. Check out these easy tips to get more fiber in your diet.
Make wine your alcohol of choice
“One or two drinks a day—wine, and perhaps other alcoholic beverages—may help to lower cholesterol and improve heart and brain health. Don’t hold off all week, then live it up on the weekend. More than two and you likely start to do harm.” —Kenneth S. Kosik, MD, neuroscientist at the University of California, Santa Barbara, and author of Outsmarting Alzheimer’s.
Avoid lunch meats like they’re poisonous
“Processed meats like bacon, ham, hot dogs, lunch meats, and sausage were designated by the World Health Organization as carcinogens in 2015. That means they can cause cancer and are in the same category as asbestos and smoking” (though their risk is not as high). —Michael Greger, MD