Lettuce and kale leaves. UF/IFAS Photo by Tyler Jones
According to the American Heart Association, recommended blood pressure values should be a systolic (upper number) less than 120 mm Hg and a diastolic (lower number) less than 80 mm Hg. High blood pressure, or hypertension, is when blood pressure is consistently higher than normal. Why is this important? Hypertension increases the risk of heart attack and stroke.
Let’s talk about risk factors:
Family History and Age:
If someone in your immediate family has hypertension, you are at a higher risk for the condition. Knowing your family history can help you make lifestyle choices that can be beneficial for your overall health and well-being. As you get older, age increases the risk for the condition. Men are more likely than women to develop the condition before age 64; women have a higher risk after the age of 65.
Unhealthy Eating Pattern:
Eating patterns consisting of foods high in sodium, added sugars, saturated fats, and trans fats can increase the risk of high blood pressure. Unhealthy eating patterns can contribute to overweight and obesity which also is a risk factor for high blood pressure because the extra weight puts strain on the heart and circulatory system. Also, drinking alcohol in excess can cause many health conditions, but it can especially increase the risk of high blood pressure.
Physical Inactivity:
Not getting enough physical activity can increase your risk. Adults should aim for at least 150 minutes of moderate-intensity activity per week. Exercise increases blood flow throughout the body which is beneficial to the heart. Regular physical activity can also help the body maintain a healthy weight.
Other Conditions:
Diabetes, sleep apnea, high cholesterol, smoking, and tobacco use are all other risk factors for getting high blood pressure.
Cooked beets and carrots on a cutting board. UF/IFAS Photo by Tyler Jones
The American Heart Association recommends following a healthy diet pattern. What does a healthy eating pattern look like? Eating a variety of fruits and vegetables, lean protein, low-fat or fat-free dairy, and whole grains. Dark green vegetables such as collards, kale, broccoli as well as sweet potatoes and beets can be beneficial for blood pressure. Fruits such as blueberries, strawberries, kiwi, and bananas are especially good for blood pressure. Choose to eat whole grains rather than refined grains and lean protein foods such as fish and de-skinned chicken. For plant protein sources, choose beans, lentils, and chickpeas. The USDA MyPlate recommends 3 cups of low-fat or fat-free dairy per day. For more information on recommended serving sizes for each food group, visit choosemyplate.gov and check out the 2020-2025 Dietary Guidelines for Americans.
Now that you know about high blood pressure, common risk factors, and how to follow a healthy eating pattern, let’s start reducing our risk for high blood pressure today!
Maintaining a healthy diet can be challenging, especially for individuals managing high blood sugar levels. Choosing the right snacks is crucial for avoiding blood sugar spikes and keeping energy levels stable throughout the day. Here, we explore several healthy snack options that are both delicious and beneficial for those with high blood sugar.
Snacks high in protein, fiber, and healthy fats such as nuts and seeds are a healthy choice for people looking to manage their high blood sugar. (Source: Adobe Stock photo)
Nuts and seeds. These foods are excellent snacks for people with high blood sugar. Almonds, walnuts, flaxseeds, and chia seeds are rich in fiber, healthy fats, and protein, which help stabilize blood sugar levels. A handful of almonds or a tablespoon of chia seeds in a smoothie can keep you feeling full and satisfied without causing a spike in blood sugar. Additionally, these snacks are packed with vitamins and minerals that contribute to overall health.
Fresh vegetables. Foods like carrots, celery, and bell peppers are low in calories and carbohydrates, making them ideal for blood sugar management. These veggies are high in fiber and water content, which help in maintaining a feeling of fullness. Pairing them with hummus or a Greek yogurt dip adds protein and flavor, creating a balanced and tasty snack option.
Berries. Foods such as strawberries, blueberries, and raspberries are not only delicious but also have a low glycemic index, meaning they do not cause significant spikes in blood sugar. Rich in antioxidants, vitamins, and fiber, a small bowl of mixed berries can be a satisfying snack. For added protein, consider combining them with a small portion of Greek yogurt or cottage cheese.
Whole-grain crackers and avocado. This combination provides a perfect balance of complex carbohydrates, healthy fats, and fiber. Whole grains help slow digestion, preventing sudden increases in blood sugar levels, while avocados offer monounsaturated fats that are heart-healthy and satisfying. Sprinkle some chia or sesame seeds on top for an extra nutritional boost.
Greek yogurt. This very versatile snack is high in protein and lower in sugar compared to regular yogurt. It is an excellent option for people with high blood sugar, as protein can help slow the absorption of carbohydrates, thereby preventing spikes. For a more filling snack, add a handful of nuts or fresh berries to a cup of Greek yogurt.
Hard-boiled eggs. This is a simple and convenient snack option packed with high-quality protein and healthy fats. They can help stabilize blood sugar levels and keep hunger at bay. Sprinkle a little salt and pepper or enjoy them with a side of fresh veggies for a complete snack.
Edamame. Also known as steamed soybeans, these are an excellent snack choice for those managing high blood sugar. They are high in protein, fiber, and essential vitamins and minerals. A half-cup serving of edamame provides a satisfying and nutritious snack that supports blood sugar control.
For individuals with high blood sugar, mindful snacking is essential to maintaining stable glucose levels and overall health. By choosing nutrient-dense, low-glycemic snacks such as nuts, fresh vegetables, berries, whole grains, Greek yogurt, hard-boiled eggs, and edamame, it is possible to enjoy delicious and satisfying snacks without compromising blood sugar control. Incorporating these healthy options into your daily routine can make a significant difference in managing high blood sugar effectively.
For more information about healthy eating for people with or without high blood sugar, please contact Samantha Kennedy, County Extension Director, at 850.926.3931.
Thanksgiving, like other holidays, promises gratitude and togetherness, but it can also bring stress, awkward moments, and even indigestion. As family members gather – from near and far – to share a meal, navigating conflicting personalities, differing opinion, and the drive for perfection can make hosting feel daunting. To help ensure a peaceful (and maybe even enjoyable) holiday, here are a few Thanksgiving dos and don’ts.
DOs
Set Realistic Expectations. While many dream of a picture-perfect Thanksgiving, real life is rarely like a cheesy holiday movie. Accept that things might not go as planned, and those imperfections are perfectly fine. Instead of pursuing perfection, aim for a day where everyone has moments of enjoyment, even if brief.
Plan Ahead. Hosting Thanksgiving can be overwhelming—you’re the cook, cleaner, and event planner all in one. Schedule tasks into manageable chunks over the course of a few days, prepping dishes in advance, and delegating responsibilities. Ask your guests to bring sides – this lightens your load and involves them in the holiday prep.
Choose Your Seat Wisely. Sit near family members you get along with. If you’re arranging seating, separate personalities likely to clash to keep the atmosphere peaceful.
Take Care of Yourself. Schedule time for yourself before, during, and after Thanksgiving. It can be a short walk, meditating, or a quick and quiet escape to play a video game or watch a movie. If you are unable to leave a stressful situation, calm yourself with five slow, deep breaths.
Learn to Let Things Go. Family quirks and annoyances are part of the package. Practice patience and remember, it’s just for a short time.
Remember the Reason for the Season. Reflect on or share what you are thankful for—whether it’s a good meal, health, a roof over your head, or time with loved ones. Focusing on gratitude can be a great tool to shift the mood toward positivity.
DON’Ts
Dominate the Conversation. Thanksgiving is for catching up with friends and family, not just talking about yourself. Be mindful, and make space for others to share, especially if it’s been a while since you have seen them.
Try to Fix Problems. Now is not the time for unsolicited advice or life coaching. One conversation over what is supposed to be a happy meal won’t mend a marriage, convince someone to start a family, make someone a better parent, or get them to hit the gym.
Discuss Sensitive Topics. Subjects like politics, religion, or lifestyle choices are best left off the dinner table. Even well-meaning questions like “When are you getting married?” or “When can I expect grandchildren?” may seem innocent but can make people uncomfortable. Stick to lighter topics that bring people together, such as favorite family traditions, upcoming plans, or funny memories from past Thanksgivings, this helps create a positive, welcoming environment for everyone.
Drink Excessively. Some people become argumentative or aggressive when drinking, which can escalate tensions. Avoid these individuals if they get rowdy, and prevent them from driving. If this is an issue for you, consider mocktails or non-alcoholic drinks.
Thanksgiving does not have to be a stressful situation. By prioritizing your well-being and keeping gratitude at the forefront of the celebration, you can make Thanksgiving a meaningful, enjoyable day—flaws and all.
In a world where health-conscious choices are becoming increasingly popular, Watertok emerges, for some, as a refreshing trend, offering a new perspective on hydration. Watertok is a growing community on TikTok where people share “water recipes,” a fusion of water and additions such as sugar-free syrups and flavored powders. These concoctions have gained traction as alternatives to the sugary beverages that dominate our market. At its core, Watertok encourages individuals to explore the vast possibilities of homemade flavored water and the importance of proper hydration.
Water is essential for our well-being, and many struggle to meet their daily intake requirements. Watertok addresses this challenge by transforming ordinary water into something more palatable for those who dislike plain water. One benefit of Watertok lies in its simplicity – water infused with various fruits, herbs, and spices. This mixture not only enhances the flavor but may also add an additional nutritional boost to the otherwise plain liquid.
One of the key advantages of Watertok is its versatility. Whether it is a burst of citrusy freshness from lemons and oranges or a soothing hint of mint and cucumber, the possibilities are endless. This innovative approach to hydration encourages individuals to tailor their water to their taste preferences while reaping the benefits of added nutrients.
Homemade flavored water allows people to break free from the monotony of plain water, making hydration an enjoyable experience. This is particularly beneficial for those who find it challenging to consume an adequate amount of water daily. The subtle sweetness of fruits or the aromatic infusion of herbs can entice even the most reluctant water drinkers.
Water is essential for our well-being, and many struggle to meet their daily intake requirements.
Beyond its flavor-enhancing qualities, Watertok brings a nutritional dimension to hydration. Fruits like berries and citrus provide a rich source of vitamins, antioxidants, and essential minerals. Herbs such as mint and basil not only add a refreshing taste but also contribute unique health benefits. For example, mint is known for its digestive properties, while basil is a source of anti-inflammatory compounds.
The homemade nature of Watertok also aligns with the growing trend of sustainability and eco-conscious living. By using fresh, locally sourced ingredients, individuals can reduce their carbon footprint and contribute to a healthier planet. It is a small step that carries significant implications for both personal well-being and environmental sustainability.
However, Watertok is not without its pitfalls. Critics have made the argument that the addition of flavored powders and syrups in the amounts suggested can be unhealthy due to the copious amounts of artificial sweeteners and colors they contain. They claim those in the Watertok community are misleading their followers with their health claims. While water serves as the beverage’s base, can it still be called water if so many things have been added to it? After all, water is the base of coffee, tea, and soda, but they are not called water. Where is the line drawn?
The debate continues.
Watertok is not just a beverage trend; it is touted as a lifestyle choice that promotes hydration and nutrition. Embracing the art of homemade flavored water allows individuals to take control of their hydration needs, making it a personalized and enjoyable experience. But as with most nutrition trends, it is important to get all the facts before jumping right into trying it.
Food marketing has made shopping for “healthy” foods complicated. Let’s dig in to see what some common “marketing” terms are and what they mean.
Let’s start with the term “natural.” There is no formal definition for what this term means regarding food marketing. However, the U.S. Food and Drug Administration considers “natural” to mean that nothing artificial has been added to the food. Often, consumers see the term “natural” on food products and interpret that to mean the product is healthy or organic. However, the term “natural” does not determine the health or nutritional benefit of the food product. A “natural” food may be healthy, but it may not be. The nutrition facts label with the ingredients list is where the consumer should read and decide whether the food product is nutritionally beneficial.
Photo Credit: UF/IFAS Photo by Cat Wofford
Now, let’s talk about the term “processed.” Processed means that the food has been altered in some way. It could simply be that the food has been washed, cut, and cooked. Take potatoes, for instance. A whole potato that has been washed and baked is considered minimally processed, and a whole potato that has been washed, cut into “fries”, and baked is also minimally processed. Both of these examples can be healthy options. Now, let’s take that further and think about store-bought potato chips. They are heavily processed. To turn whole potatoes into potato chips at a factory a lot more steps must happen than in the previous examples. The steps in the process of taking whole potatoes and turning them into chips take away nutritional benefits, while adding things such as unhealthy oils, salts, and other ingredients.
Another example of processed foods that can be healthy is canned green beans. Green beans are picked, washed, and canned typically all in the same day. The canning process does not usually decrease the nutritional benefits, especially for unsalted and low-sodium options. The point is, some foods that are “processed” are still nutritionally beneficial while others are not. Processed foods like cereal with added sugars, pre-packaged cakes, cookies, and chips are all foods that have unhealthy ingredients added in and those types of processed foods should be limited.
Another term food marketers will use is “unprocessed.” These are foods that are in their most natural state. For example, fresh strawberries are often picked and eaten right in the field, which is as unprocessed as it gets. It is important to incorporate unprocessed foods in the diet like fresh fruits, but it is also okay to consume minimally processed fruits and vegetables such as cooked or canned varieties.
Lastly, we will discuss the term “organic.” Organic does not define the nutritional benefits of a product. Organic means grown without the use of most conventional pesticides. For companies to be permitted to use the term organic on their products their farms are inspected and approved by a governmental inspector who will then determine if the criteria have been met for them to add “organic” on the labels. A product that has the term “100% organic” means the entire product is organic. A product with just the term “organic” on the label means that at least 95% of the ingredients are grown with organic ingredients. The term “made with organic ingredients” means that 70% of the ingredients in the product are certified organic.
Food marketers try to use terms such as these above to get the consumer to pay more for a product or to purchase their product over a competitor’s. It is ultimately up to you, the consumer, to decide what is healthy and nutritionally beneficial for you and what your budget will allow. Don’t be fooled by marketing terms to think that the product you are buying has more nutritional benefits than others just because the product is marketed in such way. To make an informed choice on what is nutritionally healthy, you must read the nutrition facts label and the ingredients list. From there, you can determine what is the best choice for you and your overall health no matter what marketing terms are on the product.
Your health Is directly related to how well your body responds to fight bacteria and viruses that can lead to inflammation, infection, and illness. This line of defense against intruders is known as the immune system. You can support your immune system and keep it strong with regular handwashing, proper nutrition, physical health, and mental well-being.
A healthy lifestyle, including a diet rich in nutritious foods, is important to your well-being and ability to maintain your immune system. Nutrient deficiencies can impair immune function and decrease the body’s resistance to infections. Nutrients work together to build a healthy immune system to defend against sickness.
Nutrition Strategies to Boost Your Immune System
Don’t over-consume calories, saturated fats, or excess sugar and salt.
Eat a well-balanced diet that includes a variety of fruits, vegetables, grains, and legumes.
Read nutrition labels.
Consider taking a daily multivitamin.
All nutrients are important, but several are particularly important to supporting your immune health, including antioxidants, Vitamin C, Vitamin A, Vitamin E, Vitamin D, zinc, and omega-3 fatty acids.
Phytonutrients and Antioxidants
Phytochemicals are naturally occurring compounds in plants that protect plants from fungus, germs, and insects and are responsible for the color, taste, and smell of plant foods.
In the body, many phytochemicals, vitamins, and minerals act as antioxidants, which help to protect cells from damage. Phytochemicals have health properties that are:
Cardio-protective
Anti-diabetic
Anti-inflammatory
Anti-cancer
Vitamin C strengthens the immune system, repairs damaged cells, and helps defend against foreign invaders. Vitamin C is found in a wide variety of fruits and vegetables such as oranges, grapefruit, and bell peppers.
Vitamin A is known to promote healthy growth and distribution of cells, and support skin and eye health. Sources include orange vegetables (pumpkin, carrots, and sweet potatoes), leafy greens (spinach, kale, and broccoli), fish, dairy products, and eggs.
Vitamin E has antioxidant properties that protect cells from damage, support a healthy heart, and may help to prevent some types of cancer. Good sources of Vitamin E include many plant oils like sunflower oil and almond oil and healthy fats found in avocado and almonds.
Vitamin D is known to promote anti-inflammatory cells and help regulate cells involved in the immune response and healing. Vitamin D is also needed for the body to absorb calcium. Sources include sunlight (your body makes vitamin D from sunlight!), fortified foods (usually dairy and soy products), and fatty fish (salmon, tuna, and mackerel).
Zinc is a trace element shown to improve brain function and strengthen the immune system by promoting wound healing and decreasing inflammation. Zinc is found in lean meats, seafood, legumes, and nuts.
Omega-3 fatty acids are important in controlling inflammation. The body cannot make these fatty acids so they must be consumed in the diet. Plant sources include chia seeds, edamame, avocado, and oats, while animal sources include salmon and tuna.
What About Supplements?
If a well-balanced diet Is not regularly accessible, you may consider taking a multivitamin. Talk with your healthcare provider to decide if a daily multivitamin or other dietary supplements are right for you. Always be sure to read labels carefully for the serving size, ingredients, and “USP Verified” seal to ensure the supplement contains the actual ingredients listed and is made according to FDA guidelines. Choose a multivitamin that is all-inclusive to meet the daily RDA (Recommended Dietary Allowance). Adhere to the serving size to meet the RDA for daily multivitamins or individual vitamin supplements, unless instructed otherwise by a doctor. Dangers of supplement interactions or overdose include upset stomach, headache, and blocking other nutrients from being absorbed by the body. For more information about dietary supplements, visit the U.S. Food & Drug Administration or the National Institutes of Health – Office of Dietary Supplements.
