1 . It’s clear that following a plant-based diet is connected with a lower risk of heart disease. There are many types of plant-based diets, and they are all related to certain foods connected with heart benefits, such as whole grains, fruits, vegetables, nuts and healthy oils. The diets have been most studied for their impact on heart health. These diets are rich in vitamins and minerals that help lower blood pressure, reduce the risk of diabetes (糖尿病) and keep a healthy weight, all of which can lower your risk of heart disease.

Yet, the types of plant foods and their sources are also important. For example, white rice and white bread are plant-based foods, so you would think they’re good to eat. But they are highly processed, and so are depleted of many heart-healthy nutrients (营养) and have enough sugar, which means they can make blood sugar levels rise sharply and increase hunger, leading to overeating. Drinking 100% fruit juice is not the same as eating the whole fruit, since juices can be high in sugar.

Do you really have to cut out all meat for your heart’s health? Which animal foods could have an impact on heart health? Some research has shown that the type and amount matter most. A 2014 study showed that men aged 45 to 79 who ate 75 grams or more per day of processed red meat, like cold cuts, sausage, bacon and hot dogs, had a 28% higher risk of heart failure than those who ate less than 25 grams. However, a study in the January 2017 found that eating 85 grams of unprocessed red meat, three times per week, did not worsen blood pressure.

What is the right plant-based diet for you? “For many men, this may be a matter of bettering their current foods,” says Dr. Satija, a researcher from American College of Cardiology.

2 . Aunt Suzy insists you have seconds before you’ve even finished your meal. Or you can count on your coworker to say things like, “I can’t believe you’re only going to have a salad for lunch! “These are both examples of food pushing.

It’s common to find yourself in a situation where someone is pressuring you to eat or commenting on your food choices. Intentional or not, the pressure to eat can make you feel uncomfortable, or worse, disturb your dietary preferences.     1    

Change the subject. It can be helpful to change the subject immediately upon your response. You can simply say, “no thank you”, and immediately follow with a question to distract the food pusher.     2    

Keep it positive. Avoid making negative comments about the food, your body, or health condition when declining a food pusher.     3    . Praise the chef for their hard work and how amazing the food looks or smells while politely saying no.

    4     Communicating your boundaries honestly and openly puts you back in control of what you eat and lets others know your wants and needs. Remember, you’re allowed to say no without feeling guilty.

Avoid challenging situations. You know your food preferences. Take time beforehand to research the restaurant or ask about the menu so you can be sure there’s food you can eat.     5    

Even if you can’t find the “right” way to say no, chances are no permanent damage will be done to the relationships in your life when you do, so stick to your guns. Remember, no one but you is in control of your own behavior. You have the right to make your personal health a top priority.

4 . A recent analysis from the Physicians Committee for Responsible Medicine highlights the benefits of replacing animal products with plant-based foods. This analysis, which amplifies a previous study by the same committee, further emphasizes the significant impact of plant-based diets on weight loss, cholesterol (胆固醇) and fat intake in overweight adults.

The most significant finding is that both healthy and unhealthy plant-based foods contribute to weight loss when they replace animal products in the diet. This conclusion is significant because it underlines the potential of a plant-based diet, regardless of the specific type of plant-based foods consumed, in managing weight and improving overall health.

This analysis is a secondary examination of a prior study that involved 244 overweight adults. The participants were divided into two groups. The first group followed a low-fat vegan (素食的) diet, and the second made no changes to their diet. Obviously, the study set no restrictions on calorie intake, and the researchers did not give participants specific instructions on diet quality.

The study authors used two different indexes (指标) to assess: the healthful plant-based diet index (hPDI), and the unhealthful plant-based diet index (uPDI). The hPDI emphasizes fruits, vegetables, grains, and beans, while the uPDI includes more refined grains and fruit juices. Higher scores on the indexes correlate with greater consumption of plant-based foods and reduced consumption of animal products.

The results revealed that after 16 weeks, participants on the vegan diet showed increased scores in both indexes. This increase significantly correlated with participants losing an average of about 13 pounds, mainly from reduced fat mass. The second group showed no change in their index scores.

Overall, the analysis provides strong evidence that eating plant-based foods is effective for weight management and health improvement.

8 . When it comes to making lunch for their kids, moms and dads have usual favorites. For some parents in the US, those favorites are peanut butter and jelly sandwiches-also known as PB&.Js. Fruit like apples and bananas are also popular.

But one mother has an unusual go-to ingredient for her children’s lunches. Jenny Mollen uses funny-looking candy eyes. She has learned that her children will eat any healthy food if it has edible eyeballs attached. The “eyeballs” are really pieces of candy.

Her children laugh while they eat healthy foods like bell peppers, kiwis, or dates. Mollen says candy “eyes” make lunch more fun.

“Honestly, first of all, just buy yourself some candy googly eyes. They are tried-and-true,” she said. She admits that “you lose something nutritionally” by giving children candy. But she thinks that getting children to eat healthy food by putting candy on it is worth it.

Mollen’s lunch tricks bring together food and craft. She uses tricks because her two sons hate to eat different kinds of foods. So, she decorates their food to resemble animals or even their favorite Pokémon characters. She makes edible “bugs” made from dates, pretzel sticks for the legs, and, of course, candy “eyes”. She also uses leftover Chinese food to make panda bears from rice and seaweed.

Mollen says her lunch projects are easy to do. And her sons think they have won a big prize at their midday meal. Mollen says making fun-looking, artful lunches for her children helps ease her guilt as she is a working mom. Her artful lunches are her way of reminding her children that she is thinking of them.

Mollen says she also wants to teach them healthy eating habits. She says that by getting kids to eat vegetables at a young age, they will grow up to eat healthy foods later in life. She also says it is a good way to get children to try foods from other cultures. If they need to be “tricked” sometimes, that is okay.

9 . Many sugar—sweetened beverages(饮料)have little to offer—no nutritional value and lots of calories, and their harmful health effects have been well—documented. Now, a study links drinking too many sugary beverages—and even 100% natural fruit juices—to an increased risk of early death. Specifically, drinking too much fruit juice could lead to an increased risk of early death ranging from 9% to 42%, according to a study.

Overall, the sugars found in orange juice, although naturally occurring, are pretty similar to the sugars added to soda and other sweetened beverages, the study suggests. “Sugary beverages, whether soft drinks or fruit juices, should be limited,” Jean Welsh, a co—author of the study said.

Seven US cities, including New York and most recently Philadelphia, have levied(征收)taxes on sweetened drinks with added sugar in an effort to reduce consumption. The new study defined “sugary beverages” as both sugar—sweetened drinks, like soda and fruit—flavored drinks, and 100% natural fruit juices that have no added sugar. So how does fruit juice compare to soda? “Previous research has shown that high consumption of sugars like those in soft drinks and fruit juices is linked to several cardiovascular(心血管的)disease risk factors,” Welsh explained.

People who consumed 10% or more of their daily calories as sugary beverages had a 44% greater risk of dying due to a heart disease and a 14% greater risk of an early death from any cause compared with people who consumed less than 5% of their daily calories as sugary beverages, the study showed. Each additional 12—ounce(盎司)serving of fruit juice per day was associated with a 24% higher risk of death from any cause, and each additional 12—ounce serving of sugary beverages per day was associated with an 11% higher risk.

This is one of the first studies to examine the relationship between sugary drinks, including 100% fruit juices, and early death, wrote Marta Guasch—Fere and Dr. Frank B. Hu in an editorial published alongside the new study. “Although fruit juices may not be as harmful as sugar—sweetened beverages, their consumption should be moderated in children and adults, especially for individuals who wish to control their body weight,” Guasch—Fere and Hu wrote.

Welsh said we need to consider both fruit juices and sugar—sweetened beverages when we think about how much sugar we consume each day. Between the two, she was in favor of fruit juices: “Given its vitamin and mineral content, fruit juice in small amounts may have a beneficial effect that isn’t seen with sodas and other sugar—sweetened beverages.”