
Avocado vs Smoked Salmon – Which is Healthier?
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Our Verdict
When comparing avocado to smoked salmon, we picked the avocado.
Why?
In terms of macros, these are quite dissimilar, despite often fulfilling a similar culinary role; avocado has a lot of fiber (salmon has none) while salmon has a lot of protein (avocado has quite little). So far, so tied. When we look at fats, it gets interesting, because people often assume that all fish are fatty, and it’s not so; salmon are a rather lean fish, while avocado, meanwhile, is famously oily for a plant. This means that proportionally, salmon has more saturated fat, though avocado has more in total; avocado also has much more monounsaturated fat (proportionally and in total), while both foods have approximately equal omega-3. All in all, notwithstanding their many differences, the pros and cons are balanced, we we declare this category a tie.
In the category of vitamins, avocado has more of vitamins B1, B2, B5, B9, C, E, and K, while salmon has more of vitamins A, B3, B12, D, and choline. Superficially that’s a 7:5 win for avocado already, but it’s worth mentioning that avocados have a huge margin of difference when it comes to vitamins B9 and K (with more than 40x the vitamin B9, and more than 210x the vitamin K), which puts the result even further in avocado’s favor. So, a very clear win for avocado here.
When it comes to minerals, avocado has more magnesium, manganese, potassium, and zinc, while salmon has more copper, iron, phosphorus, and selenium. That’d be a 4:4 tie, but salmon also has around 100x the sodium, which makes this category a win for avocado.
In terms of phytochemicals, avocado has some beneficial flavonols, while salmon has nothing because, well, it’s not plant. That said, the numbers are very low for avocado, sufficient that for practical purposes, we could call this round a tie, even if the win should technically go to avocado.
There are a couple of extra things that salmon normally has that avocado doesn’t: salmon usually contains antibiotics and heavy metals. If it’s farmed, it’ll be super high in antibiotics (that’s very bad) unless the company has clear outside testing certifications attesting to the contrary; if it’s wild-caught, then antibiotics levels can be expected to be relatively lower, though antibiotic pollution levels are rising in rivers and the coastal waters they discharge into. Please also do not fall for greenwashing; a “clean” aesthetic does not mean the product is free from contaminants (and almost no fish will be completely free from heavy metals these days). Needless to say, both of these things count against salmon, and thus mean an extra point or two for avocado in comparison.
Adding up the sections makes a clear overall win for avocado, but as we say, both have their merits, so do enjoy either or both!
Want to learn more?
You might like:
Farmed Fish vs Wild Caught: Important Differences
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Air Quality & Your Heart
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…and other items from this week’s health news:
Air considered “safe” per existing environmental standards, isn’t
Researchers (Dr. Kate Hanneman et al.) investigated how long-term exposure to fine particulate matter (PM2.5), commonly from vehicles, industrial sources, and wildfire smoke, is linked to heart damage in the form of myocardial fibrosis (a scarring of the heart tissue).
Importantly, damage was seen even at pollution levels below global air quality guidelines, indicating that some reassessment of that may be in order, and that air pollution may be an underrecognized risk factor for heart disease, contributing additional risk beyond (even more important, but already well-studied) factors like smoking and hypertension. And when we say “additional risk”, it is an addition, which meant that the strongest effects were still seen in women, smokers, and those with high blood pressure.
Read in full: Even low levels of air pollution may quietly scar your heart, MRI study finds
Related: Why Women Especially Should Watch Out For Chronic Obstructive Pulmonary Disease (COPD)
Know your own heart
A team of researchers (Dr. Judy Luu et al.) looked at 443 adults aged 35–83 with no diagnosed heart disease. Participants filled in a questionnaire that ultimately ranked their social status on a 10-rung ladder and cardiac MRI scans were used to detect signs of stress in the heart, such as cardiac inflammation, and fibrosis scarring like we talked about above.
Notably, only women with lower self-assessed status showed a correlation between that low self-assessed status and the adverse cardiac signs. Men with similarly low self-perceived status did not show the same signs, even when matched for income and education levels. The researchers hypothesize that this difference may be because women’s self-assessed social status may reflect real-life inequities better than how things look on paper, due to additional (systemically overlooked and hard-to-measure) challenges often faced by women.
Read in full: Perceived social status influences women’s cardiovascular risk
Related: Heart Health vs Systemic Stress
“Forest bathing”, without the forest
“Nature scenes are relaxing” may not be breaking news in and of itself, but researchers (Dr. Simone Kühn et al.) investigated the effect of multimodal vs unimodal forest virtual reality on stress levels.
You may be wondering: what’s multimodal vs unimodal?
- multimodal = involving multiple senses (which in processing terms, are called modalities)
- unimodal = involving just one (e.g. just visual, or just auditory, etc)
How they did it: 136 participants were first subjected to stress-inducing images (move over, Clockwork Orange), then shown a 360° VR video of a Douglas fir forest in one of four ways: sight-only, sound-only, scent-only, or all three combined.
What they found: it indeed reduces stress, and—as expected—more modalities is better than fewer. So, something to bear in mind, if experiencing VR nature scenes at home for relaxation purposes!
Read in full: Virtual forest bathing found to alleviate stress
Related: How Nature Provides Us With A Surprisingly Powerful Painkiller ← not just by relaxation, either; it interrupts the signal transmitting the pain!
Take care!
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Artichoke vs Okra – Which is Healthier?
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Our Verdict
When comparing artichoke to okra, we picked the okra.
Why?
Both have their merits, but there is a winner in the end:
In terms of macros, artichoke gets off to a good start with more fiber, carbs, and protein. The differences aren’t huge, but they’re there, so this is a nominal first-round win for artichoke.
In the category of vitamins, artichoke has negligibly more of vitamins B5 and B9, while okra has a lot more of vitamins A, B1, B6, C, E, and K, winning this round by a huge margin.
Looking at minerals, artichoke has more copper, iron, phosphorus, and potassium, while okra has more calcium, magnesium, manganese, selenium, and zinc, giving okra a modest win in this round.
In other considerations, they’re both abundant in polyphenols, with nothing to strongly set one ahead of the other.
Adding up the sections makes for an overall win for okra, but by all means do enjoy either or both, as diversity is best!
Want to learn more?
You might like:
21 Most Beneficial Polyphenols & What Foods Have Them
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Are You Stuck Playing These Three Roles in Love?
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The psychology of Transactional Analysis holds that our interpersonal dynamics can be modelled in the following fashion:
The roles
- Child: vulnerable, trusting, weak, and support-seeking
- Parent: strong, dominant, responsible—but also often exhausted and critical
- Adult: balanced, thoughtful, creative, and kind
Ideally we’d be able to spend most of our time in “Adult” mode, and occasionally go into “Child” or “Parent” mode when required, e.g. child when circumstances have rendered us vulnerable and we need help; parent when we need to go “above and beyond” in the pursuit of looking after others. That’s all well and good and healthy.
However, in relationships, often it happens that partners polarize themselves and/or each other, with one shouldering all of the responsibility, and the other willfully losing their own agency.
The problem lies in that either role can be seductive—on the one hand, it’s nice to be admired and powerful and it’s a good feeling to look after one’s partner; on the other hand, it’s nice to have someone who will meet your every need. What love and trust!
Only, it becomes toxic when these roles stagnate, and each forgets how to step out of them. Each can become resentful of the other (for not pulling their weight, on one side, and for not being able to effortlessly solve all life problems unilaterally and provide endlessly in both time and substance, on the other), digging in to their own side and exacerbating the less healthy qualities.
As to the way out? It’s about self-exploration and mutual honesty—and mutual support:
Click Here If The Embedded Video Doesn’t Load Automatically!
Further reading
While we haven’t (before today) written about TA per se, we have previously written about AT (Attachment Theory), and on this matter, the two can overlap, where certain attachment styles can result in recreating parent/child/adult dynamics:
How To Leverage Attachment Theory In Your Relationship ← this is about understanding and recognizing attachment styles, and then making sure that both you and your partner(s) are armed with the necessary knowledge and understanding to meet each other’s needs.
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How pregnant women are tested for gestational diabetes is changing. Here’s what this means for you
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How Australian pregnant women are tested for gestational diabetes is set to change, with new national guidelines released today.
Changes are expected to lead to fewer diagnoses in women at lower risk, reducing the burden of extra monitoring and intervention. Meanwhile the changes focus care and support towards women and babies who will benefit most.
These latest recommendations form the first update in screening for gestational diabetes in more than a decade, and potentially affect more than 280,000 pregnant women a year across Australia.
The new guidelines, which we have been involved in writing, are released today by the Australasian Diabetes in Pregnancy Society and published in the Medical Journal of Australia.
What is gestational diabetes? Why do we test for it?
Gestational diabetes (also known as gestational diabetes mellitus) is one of the most common medical complications of pregnancy. It affects nearly one in five pregnancies in Australia.
It is defined by abnormally high levels of glucose (sugar) in the blood that are first picked up during pregnancy.
Most of the time gestational diabetes goes away after the birth. But women with gestational diabetes are at least seven times more likely to develop type 2 diabetes later in life.
In Australia, routine screening for gestational diabetes is recommended for all pregnant women. This will continue.
That’s because treatment reduces the risk of poorer pregnancy outcomes. This includes babies being born very large – a condition called macrosomia – which can lead to difficult births, and a caesarean. Treatment also reduces the risk of pre-eclampsia, when women have high blood pressure and protein in their urine, and other serious pregnancy complications.
Screening for gestational diabetes is also an opportunity to identify women who may benefit from diabetes prevention programs and ways to support their long-term health, including support with nutrition and physical activity.
Why is testing changing?
Most women benefit from detection and treatment. However, for some women, a diagnosis can have negative impacts. This often relates to how care is delivered.
Women have described feeling shame and stigma after the diagnosis. Others report challenges accessing the care and support they need during pregnancy. This may include access to specialist doctors, allied health professionals and clinics. Some women have restricted their diet in an unhealthy way, without appropriate supervision by a health professional. Some have had to change their preferred maternity care provider or location of birth because their pregnancy is now considered higher risk.
So we must diagnose the condition in women when the benefits outweigh the potential costs.
Which pregnant women need a blood test and when? And when are other types of testing warranted? Elizaveta Galitckaia/Shutterstock When are blood sugar levels too high?
Diagnosing gestational diabetes is based on having blood glucose levels above a certain threshold.
However, there is no clear level above which the risk of complications starts to increase. And determining the best thresholds to identify who does, and who does not, have gestational diabetes has been subject to much research and debate.
Globally, screening approaches and diagnostic criteria vary substantially. There are differences in who is recommended to be screened, when in pregnancy screening should occur, which tests should be used, and what the diagnostic glucose levels should be.
So, what changes?
The new recommendations are the result of reviewing up-to-date evidence with input from a wide range of professional and consumer groups.
Screening will continue
All pregnant women who don’t already have a diagnosis of pre-pregnancy diabetes, or gestational diabetes, will still be recommended screening at between 24 and 28 weeks’ gestation. They’ll still have an oral glucose tolerance test, a measure of how the body processes sugar. The test involves fasting overnight, and having a blood test in the morning before drinking a sugary drink. Then there are two more blood tests over two hours. However, fewer women will have this test twice in their pregnancy.
Changes mean more targeted care
The following changes mean health services should be able to reorient resources to ensure women have access to the care they need to support healthier pregnancies, including early support for women who need it most:
- women with risk factors of existing, undiagnosed diabetes (such as a higher body-mass index or BMI, or a previous large baby) will be screened in the first trimester, with a single, non-fasting blood test (known as HbA1c)
- fewer women will have an oral glucose tolerance test early in the pregnancy, ideally between ten and 14 weeks gestation. This early testing will be reserved for women with specific risk factors, such as gestational diabetes in a previous pregnancy, or a high level on the HbA1c test
- women will only be diagnosed if their blood glucose level is above new, higher cut-off points for the oral glucose tolerance test, for tests conducted early or later in the pregnancy.
Which tests do I need?
These changes will be implemented over coming months. So women are encouraged to speak to their maternity care provider about how the changes apply to them.
Alexis Shub, Obstetrician & Maternal Fetal Medicine specialist, The University of Melbourne; Matthew Hare, Senior Research Fellow & Endocrinologist, Menzies School of Health Research, and Susan de Jersey, Associate Professor, Advanced Dietitian and Credentialled Diabetes Educator., The University of Queensland
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Unprocessed 10th Anniversary Edition – by Abbie Jay
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The main premise of this book is cooking…
- With nutritious whole foods
- Without salt, oil, sugar (“SOS”)
It additionally does it without animal products and without gluten, and (per “nutritious whole foods”), and, as the title suggests, avoiding anything that’s more than very minimally processed. Remember, for example, that if something is fermented, then that fermentation is a process, so the food has been processed—just, minimally.
This is a revised edition, and it’s been adjusted to, for example, strip some of the previous “no salt” low-sodium options (such as tamari with 233mg/tsp sodium, compared to salt’s 2,300mg/tsp sodium).
You may be wondering: what’s left? Tasty, well-seasoned, plant-based food, that leans towards the “comfort food” culinary niche.
Enough to sate the author, after her own battles with anorexia and obesity (in that order) and finally, after various hospital trips, getting her diet where it needed to be for the healthy lifestyle that she lives now, while still getting to eat such dishes as “Chef AJ’s Disappearing Lasagna” and peanut butter fudge truffles and 151 more.
Bottom line: if you want whole-food plant-based comfort-food cooking that’s healthy in general and especially heart-healthy, this book has plenty of that.
Click here to check out Unprocessed: 10th Anniversary Edition, and… Enjoy!
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America Worries About Health Costs — And Voters Want to Hear From Biden and Republicans
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President Joe Biden is counting on outrage over abortion restrictions to help drive turnout for his reelection. Former President Donald Trump is promising to take another swing at repealing Obamacare.
But around America’s kitchen tables, those are hardly the only health topics voters want to hear about in the 2024 campaigns. A new KFF tracking poll shows that health care tops the list of basic expenses Americans worry about — more than gas, food, and rent. Nearly 3 in 4 adults — and majorities of both parties — say they’re concerned about paying for unexpected medical bills and other health costs.
“Absolutely health care is something on my mind,” Rob Werner, 64, of Concord, New Hampshire, said in an interview at a local coffee shop in January. He’s a Biden supporter and said he wants to make sure the Affordable Care Act, also known as Obamacare, is retained and that there’s more of an effort to control health care costs.
The presidential election is likely to turn on the simple question of whether Americans want Trump back in the White House. (Nikki Haley, the former South Carolina governor and U.S. ambassador to the United Nations, remained in the race for the Republican nomination ahead of Super Tuesday, though she had lost the first four primary contests.) And neither major party is basing their campaigns on health care promises.
But in the KFF poll, 80% of adults said they think it’s “very important” to hear presidential candidates talk about what they’d do to address health care costs — a subject congressional and state-level candidates can also expect to address.
“People are most concerned about out-of-pocket expenses for health care, and rightly so,” said Andrea Ducas, vice president of health policy at the Center for American Progress, a Washington, D.C.-based progressive think tank.
Here’s a look at the major health care issues that could help determine who wins in November.
Abortion
Less than two years after the Supreme Court overturned the constitutional right to an abortion, it is shaping up to be the biggest health issue in this election.
That was also the case in the 2022 midterm elections, when many voters rallied behind candidates who supported abortion rights and bolstered Democrats to an unexpectedly strong showing. Since the Supreme Court’s decision, voters in six states — including Kansas, Kentucky, and Ohio, where Republicans control the legislatures — have approved state constitutional amendments protecting abortion access.
Polls show that abortion is a key issue to some voters, said Robert Blendon, a public opinion researcher and professor emeritus at the Harvard T.H. Chan School of Public Health. He said up to 30% across the board see it as a “personal” issue, rather than policy — and most of those support abortion rights.
“That’s a lot of voters, if they show up and vote,” Blendon said.
Proposals to further protect — or restrict — abortion access could drive voter turnout. Advocates are working to put abortion-related measures on the ballot in such states as Arizona, Florida, Missouri, and South Dakota this November. A push in Washington toward a nationwide abortion policy could also draw more voters to the polls, Blendon said.
A surprise ruling by the Alabama Supreme Court in February that frozen embryos are children could also shake up the election. It’s an issue that divides even the anti-abortion community, with some who believe that a fertilized egg is a unique new person deserving of full legal rights and protections, and others believing that discarding unused embryos as part of the in vitro fertilization process is a morally acceptable way for couples to have children.
Pricey Prescriptions
Drug costs regularly rank high among voters’ concerns.
In the latest tracking poll, more than half — 55% — said they were very worried about being able to afford prescription drugs.
Biden has tried to address the price of drugs, though his efforts haven’t registered with many voters. While its name doesn’t suggest landmark health policy, the Inflation Reduction Act, or IRA, which the president signed in August 2022, included a provision allowing Medicare to negotiate prices for some of the most expensive drugs. It also capped total out-of-pocket spending for prescription drugs for all Medicare patients, while capping the price of insulin for those with diabetes at $35 a month — a limit some drugmakers have extended to patients with other kinds of insurance.
Drugmakers are fighting the Medicare price negotiation provision in court. Republicans have promised to repeal the IRA, arguing that forcing drugmakers to negotiate lower prices on drugs for Medicare beneficiaries would amount to price controls and stifle innovation. The party has offered no specific alternative, with the GOP-led House focused primarily on targeting pharmacy benefit managers, the arbitrators who control most Americans’ insurance coverage for medicines.
Costs of Coverage
Health care costs continue to rise for many Americans. The cost of employer-sponsored health plans have hit new highs in the past few months, raising costs for employers and workers alike. Experts have attributed the increase to high demand and expensive prices for certain drugs and treatments, notably weight loss drugs, as well as to medical inflation.
Meanwhile, the ACA is popular. The KFF poll found that more adults want to see the program expanded than scaled back. And a record 21.3 million people signed up for coverage in 2024, about 5 million of them new customers.
Enrollment in Republican-dominated states has grown fastest, with year-over-year increases of 80% in West Virginia, nearly 76% in Louisiana, and 62% in Ohio, according to the Centers for Medicare & Medicaid Services.
Public support for Obamacare and record enrollment in its coverage have made it politically perilous for Republicans to pursue the law’s repeal, especially without a robust alternative. That hasn’t stopped Trump from raising that prospect on the campaign trail, though it’s hard to find any other Republican candidate willing to step out on the same limb.
“The more he talks about it, the more other candidates have to start answering for it,” said Jarrett Lewis, a partner at Public Opinion Strategies, a GOP polling firm.
“Will a conversation about repeal-and-replace resonate with suburban women in Maricopa County?” he said, referring to the populous county in Arizona known for being a political bellwether. “I would steer clear of that if I was a candidate.”
Biden and his campaign have pounced on Trump’s talk of repeal. The president has said he wants to make permanent the enhanced premium subsidies he signed into law during the pandemic that are credited with helping to increase enrollment.
Republican advisers generally recommend that their candidates promote “a market-based system that has the consumer much more engaged,” said Lewis, citing short-term insurance plans as an example. “In the minds of Republicans, there is a pool of people that this would benefit. It may not be beneficial for everyone, but attractive to some.”
Biden and his allies have criticized short-term insurance plans — which Trump made more widely available — as “junk insurance” that doesn’t cover care for serious conditions or illnesses.
Entitlements Are Off-Limits
Both Medicaid and Medicare, the government health insurance programs that cover tens of millions of low-income, disabled, and older people, remain broadly popular with voters, said the Democratic pollster Celinda Lake. That makes it unlikely either party would pursue a platform that includes outright cuts to entitlements. But accusing an opponent of wanting to slash Medicare is a common, and often effective, campaign move.
Although Trump has said he wouldn’t cut Medicare spending, Democrats will likely seek to associate him with other Republicans who support constraining the program’s costs. Polls show that most voters oppose reducing any Medicare benefits, including by raising Medicare’s eligibility age from 65. However, raising taxes on people making more than $400,000 a year to shore up Medicare’s finances is one idea that won strong backing in a recent poll by The Associated Press and NORC Center for Public Affairs Research.
Brian Blase, a former Trump health adviser and the president of Paragon Health Institute, said Republicans, if they win more control of the federal government, should seek to lower spending on Medicare Advantage — through which commercial insurers provide benefits — to build on the program’s efficiencies and ensure it costs taxpayers less than the traditional program.
So far, though, Republicans, including Trump, have expressed little interest in such a plan. Some of them are clear-eyed about the perils of running on changing Medicare, which cost $829 billion in 2021 and is projected to consume nearly 18% of the federal budget by 2032.
“It’s difficult to have a frank conversation with voters about the future of the Medicare program,” said Lewis, the GOP pollster. “More often than not, it backfires. That conversation will have to happen right after a major election.”
Addiction Crisis
Many Americans have been touched by the growing opioid epidemic, which killed more than 112,000 people in the United States in 2023 — more than gun deaths and road fatalities combined. Rural residents and white adults are among the hardest hit.
Federal health officials have cited drug overdose deaths as a primary cause of the recent drop in U.S. life expectancy.
Republicans cast addiction as largely a criminal matter, associating it closely with the migration crisis at the U.S. southern border that they blame on Biden. Democrats have sought more funding for treatment and prevention of substance use disorders.
“This affects the family, the neighborhood,” said Blendon, the public opinion researcher.
Billions of dollars have begun to flow to states and local governments from legal settlements with opioid manufacturers and retailers, raising questions about how to best spend that money. But it isn’t clear that the crisis, outside the context of immigration, will emerge as a campaign issue.
KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.
Subscribe to KFF Health News’ free Morning Briefing.
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