Choose sourdough for more stable blood sugar, eat bananas to lower blood pressure – and 3 other healthy tips

When it comes to healthy eating, simple choices — like choosing sourdough instead of white bread or spreading avocado on toast — can have meaningful benefits, like controlling blood sugar and protecting brain health. Here are healthy tips you can try this week.

Sourdough may have a gentler effect on blood sugar than other types of bread, such as white or whole wheat, thanks to its fermentation. During this process, the probiotics in sourdough consume some of the sugars in the flour and produce organic acid, which delays digestion and results in a gradual rise in blood sugar after eating.

Choose whole-grain versions of sourdough for more blood sugar control. The extra fiber in whole grains slows the body’s absorption of carbohydrates, stopping blood sugar from rising.

If you want to lower your blood pressure naturally, try eating more bananas. The fruit is high in potassium, an essential mineral that can lower blood pressure.

Potassium helps your body get rid of sodium — an element found in salt that raises excess blood pressure — and relaxes the walls of blood vessels, two things that lower blood pressure. While the evidence regarding bananas, specifically, is still emerging, studies have found that diets high in potassium are associated with lower blood pressure.

In addition to making delicious toast, avocados may support your brain health. In one 2021 study (partially funded by the Haas Avocado Council), older adults who ate avocados or guacamole performed better on cognitive tests than those who did not eat avocados.

While more research is needed, this association may be due to the antioxidants in avocados, such as lutein and vitamin B, and a healthy fat, oleic acid. These nutrients can support brain cells, cognitive function, and memory, especially during aging.

When deciding which type of turmeric to buy, experts recommend the powdered version. Both raw and ground turmeric contain antioxidants, but the powdered variety is more concentrated, containing more of these beneficial compounds per serving. In addition, it is easier for your body to absorb the antioxidants found in ground turmeric.

Try sprinkling turmeric powder in dishes like curries, grilled vegetables, and stir-fries. If you are making a liquid recipe, such as tea or smoothies, raw turmeric may blend better and will still provide plenty of antioxidants.

While you may be more cautious about supplements no To mix them together, some work best when taken at the same time. One of these symbiotic groups: magnesium and vitamin D.

Magnesium helps your body convert vitamin D into its active form, increasing its absorption. Vitamin D also helps absorb magnesium by helping your intestines transport it more efficiently. Together, these supplements can support bone health, mood, and immunity.