No-Frills, Evidence-Based Mindfulness

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What’s on your mind, really?

We hear a lot about “the evidence-based benefits of mindfulness”, but what actually are they? And what is the evidence? And, perhaps most importantly: how do we do it?

What are the benefits?

The benefits of mindfulness are many, and include:

  • reducing stress
  • reducing pain
  • improving quality of life
  • reducing fatigue
  • providing relief from digestive disorders
  • reducing symptoms of sleep disorders
  • improving immune response
  • providing support for caregivers

The evidence is also abundant, and includes:

Sounds great… What actually is it, though?

Mindfulness is the state of being attentive to one’s mind. This is at its heart a meditative practice, but that doesn’t necessarily mean you have to be sitting in the lotus position with candles—mindfulness can be built into any daily activity, or even no activity at all.

An exercise you can try right now:

Take a moment to notice everything you can hear. For this writer, that includes:

  • The noise of my keystrokes as I type
  • The ticking of the clock on the wall
  • The gentle humming of my computer’s processor
  • The higher-pitched noise of my computer’s monitor
  • Birdsong outside
  • Traffic further away
  • My own breathing
  • The sound of my eyelids as I blink

Whatever it is for you, notice how much you can notice that you had previously taken for granted.

You can repeat this exercise with other senses, by the way! For example:

  • Notice five things you can see in your immediate environment that you’ve never noticed before. If you’re at home reading this, you probably think you’re very familiar with everything around you, but now see that mark on the wall you’d never noticed before, or a quirk of some electrical wiring, or the stitching on some furnishing, for example.
  • Notice the textures of your clothes, or your face, or perhaps an object you’ve never paid attention to touching before. Your fingertips, unless you have some special reason this doesn’t apply to you, are far more sensitive than you probably give them credit for, and can notice the tiniest differentiation in textures, so take a moment to do that now.
  • Mindful eating can be an especially healthful practice because it requires that we pay every attention to what we’re putting in our mouth, tasting, chewing, swallowing. No more thoughtlessly downing a box of cookies; every bite is now an experience. On the one hand, you’ll probably eat less at a sitting. On the other hand, what a sensory experience! It really reminds one that life is for living, not just for zipping through at a speed-run pace!

What about mindfulness as a meditative practice?

Well, those are meditative practices! But yes, mindfulness goes for more formal meditation too. For example:

Sit comfortably, with good posture, whatever that means to you. No need to get too caught up in the physical mechanics here—it’d take a whole article. For now, if you’re sitting and comfortable, that’s enough.

Notice your breathing. No need to try to control it—that’s not what this is about today. Just notice it. The in, the out, whether you breathe to your chest or abdomen, through your nose or mouth, don’t worry about doing it “right”, just notice what you are doing. Observe without judgement.

Notice your thoughts—no need to try to stop them. Notice noticing your thoughts, and again, observe without judgement. Notice your feelings; are you angry, hopeful, stressed, serene? There are no wrong answers here, and there’s nothing you should try to “correct”. Just observe. No judgement, only observe. Watch your thoughts, and watch your thoughts go.

Did you forget about your breathing while watching your thoughts? Don’t worry about that either if so, just notice that it happened. If you have any feelings about that, notice them too, and carry on observing.

We go through so much of our lives in “autopilot”, that it can be an amazing experience to sometimes just “be”—and be aware of being.

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Recommended

  • Are You Flourishing? (There’s a Scale)
  • Altered Traits – by Dr. Daniel Goleman & Dr. Richard Davidson
    Explore the science behind meditation’s impact on the brain, from stress tests to fMRIs. Not a how-to guide, but a fascinating read for those curious about the effects.

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  • New research suggests intermittent fasting increases the risk of dying from heart disease. But the evidence is mixed

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    Kaitlin Day, RMIT University and Sharayah Carter, RMIT University

    Intermittent fasting has gained popularity in recent years as a dietary approach with potential health benefits. So you might have been surprised to see headlines last week suggesting the practice could increase a person’s risk of death from heart disease.

    The news stories were based on recent research which found a link between time-restricted eating, a form of intermittent fasting, and an increased risk of death from cardiovascular disease, or heart disease.

    So what can we make of these findings? And how do they measure up with what else we know about intermittent fasting and heart disease?

    The study in question

    The research was presented as a scientific poster at an American Heart Association conference last week. The full study hasn’t yet been published in a peer-reviewed journal.

    The researchers used data from the National Health and Nutrition Examination Survey (NHANES), a long-running survey that collects information from a large number of people in the United States.

    This type of research, known as observational research, involves analysing large groups of people to identify relationships between lifestyle factors and disease. The study covered a 15-year period.

    It showed people who ate their meals within an eight-hour window faced a 91% increased risk of dying from heart disease compared to those spreading their meals over 12 to 16 hours. When we look more closely at the data, it suggests 7.5% of those who ate within eight hours died from heart disease during the study, compared to 3.6% of those who ate across 12 to 16 hours.

    We don’t know if the authors controlled for other factors that can influence health, such as body weight, medication use or diet quality. It’s likely some of these questions will be answered once the full details of the study are published.

    It’s also worth noting that participants may have eaten during a shorter window for a range of reasons – not necessarily because they were intentionally following a time-restricted diet. For example, they may have had a poor appetite due to illness, which could have also influenced the results.

    Other research

    Although this research may have a number of limitations, its findings aren’t entirely unique. They align with several other published studies using the NHANES data set.

    For example, one study showed eating over a longer period of time reduced the risk of death from heart disease by 64% in people with heart failure.

    Another study in people with diabetes showed those who ate more frequently had a lower risk of death from heart disease.

    A recent study found an overnight fast shorter than ten hours and longer than 14 hours increased the risk dying from of heart disease. This suggests too short a fast could also be a problem.

    But I thought intermittent fasting was healthy?

    There are conflicting results about intermittent fasting in the scientific literature, partly due to the different types of intermittent fasting.

    There’s time restricted eating, which limits eating to a period of time each day, and which the current study looks at. There are also different patterns of fast and feed days, such as the well-known 5:2 diet, where on fast days people generally consume about 25% of their energy needs, while on feed days there is no restriction on food intake.

    Despite these different fasting patterns, systematic reviews of randomised controlled trials (RCTs) consistently demonstrate benefits for intermittent fasting in terms of weight loss and heart disease risk factors (for example, blood pressure and cholesterol levels).

    RCTs indicate intermittent fasting yields comparable improvements in these areas to other dietary interventions, such as daily moderate energy restriction.

    A group of people eating around a table.
    There are a variety of intermittent fasting diets. Fauxels/Pexels

    So why do we see such different results?

    RCTs directly compare two conditions, such as intermittent fasting versus daily energy restriction, and control for a range of factors that could affect outcomes. So they offer insights into causal relationships we can’t get through observational studies alone.

    However, they often focus on specific groups and short-term outcomes. On average, these studies follow participants for around 12 months, leaving long-term effects unknown.

    While observational research provides valuable insights into population-level trends over longer periods, it relies on self-reporting and cannot demonstrate cause and effect.

    Relying on people to accurately report their own eating habits is tricky, as they may have difficulty remembering what and when they ate. This is a long-standing issue in observational studies and makes relying only on these types of studies to help us understand the relationship between diet and disease challenging.

    It’s likely the relationship between eating timing and health is more complex than simply eating more or less regularly. Our bodies are controlled by a group of internal clocks (our circadian rhythm), and when our behaviour doesn’t align with these clocks, such as when we eat at unusual times, our bodies can have trouble managing this.

    So, is intermittent fasting safe?

    There’s no simple answer to this question. RCTs have shown it appears a safe option for weight loss in the short term.

    However, people in the NHANES dataset who eat within a limited period of the day appear to be at higher risk of dying from heart disease. Of course, many other factors could be causing them to eat in this way, and influence the results.

    When faced with conflicting data, it’s generally agreed among scientists that RCTs provide a higher level of evidence. There are too many unknowns to accept the conclusions of an epidemiological study like this one without asking questions. Unsurprisingly, it has been subject to criticism.

    That said, to gain a better understanding of the long-term safety of intermittent fasting, we need to be able follow up individuals in these RCTs over five or ten years.

    In the meantime, if you’re interested in trying intermittent fasting, you should speak to a health professional first.

    Kaitlin Day, Lecturer in Human Nutrition, RMIT University and Sharayah Carter, Lecturer Nutrition and Dietetics, RMIT University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

    The Conversation

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  • Pregnant women can now get a free RSV shot. What other vaccines do you need when you’re expecting?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    From today, February 3, pregnant women in Australia will be eligible for a free RSV vaccine under the National Immunisation Program.

    This vaccine is designed to protect young infants from severe RSV (respiratory syncytial virus). It does so by generating the production of antibodies against RSV in the mother, which then travel across the placenta to the baby.

    While the RSV vaccine is a new addition to the National Immunisation Program, it’s one of three vaccines provided free for pregnant women under the program, alongside ones for influenza and whooping cough. Each offers important protection for newborn babies.

    voronaman/Shutterstock

    The RSV vaccine

    RSV is the most common cause of lower respiratory infections (bronchiolitis and pneumonia) in infants. It’s estimated that of every 100 infants born in Australia each year, at least two will be hospitalised with RSV by six months of age.

    RSV infection is most common roughly between March and August in the southern hemisphere, but infection can occur year-round, especially in tropical areas.

    The vaccine works by conferring passive immunity (from the mother) as opposed to active immunity (the baby’s own immune response). By the time the baby is born, their antibodies are sufficient to protect them during the first months of life when they are most vulnerable to severe RSV disease.

    The RSV vaccine registered for use in pregnant women in Australia, Abrysvo, has been used since 2023 in the Americas and Europe. Real-world experience there shows it’s working well.

    For example, over the 2024 RSV season in Argentina, it was found to prevent 72.7% of lower respiratory tract infections caused by RSV and requiring hospitalisation in infants aged 0–3 months, and 68% among those aged 0–6 months. This research noted three deaths from RSV, all in infants whose mothers did not receive the RSV vaccine during pregnancy.

    This was similar to protection seen in a large multinational clinical trial that compared babies born to mothers who received this RSV vaccine with babies born to mothers who received a placebo. This study found the vaccine prevented 82.4% of severe cases of RSV in infants aged under three months, and 70% under six months, and that the vaccine was safe.

    A young baby sleeping under a yellow blanket with a toy bunny.
    Vaccinating mothers during pregnancy protects the newborn baby. StoryTime Studio/Shutterstock

    In addition to the maternal vaccine, nirsevimab, a long-acting monoclonal antibody, provides effective protection against severe RSV disease. It’s delivered to the baby by an intramuscular injection, usually in the thigh.

    Nirsevimab is recommended for babies born to women who did not receive an RSV vaccine during pregnancy, or who are born within two weeks of their mother having received the shot (most likely if they’re born prematurely). It may also be recommended for babies who are at higher risk of RSV due to a medical condition, even if their mother was vaccinated.

    Nirsevimab is not funded under the National Immunisation Program, but is covered under various state and territory-based programs for infants of mothers who fall into the above categories.

    But now we have a safe and effective RSV vaccine for pregnancy, all pregnant women should be encouraged to receive it as the first line of prevention. This will maximise the number of babies protected during their first months of life.

    Flu and whooping cough

    It’s also important pregnant women continue to receive flu and whooping cough vaccines in 2025. Like the RSV vaccine, these protect infants by passing antibodies from mother to baby.

    There has been a large whooping cough outbreak in Australia in recent months, including a death of a two-month-old infant in Queensland in November 2024.

    The whooping cough vaccine, given in combination with diphtheria and tetanus, prevents more than 90% of whooping cough cases in babies too young to receive their first whooping cough vaccine dose.

    Similarly, influenza can be deadly in young babies, and maternal flu vaccination substantially reduces hospital visits associated with influenza for babies under six months. Flu can also be serious for pregnant women, so the vaccine offers important protection for the mother as well.

    COVID vaccines are safe in pregnancy, but unless a woman is otherwise eligible, they’re not routinely recommended. You can discuss this with your health-care provider.

    When and where can you get vaccinated?

    Pregnant women can receive these vaccines during antenatal visits through their GP or in a specialised antenatal clinic.

    The flu vaccine is recommended at any time during pregnancy, the whooping cough vaccine from 20 weeks (ideally before 32 weeks), and the RSV vaccine from 28 weeks (before 36 weeks).

    It’s safe to receive multiple vaccinations at the same clinic visit.

    A pregnant woman sitting on a couch using a laptop.
    The RSV vaccine is now available for pregnant women under the National Immunisation Program. Olga Rolenko/Shutterstock

    We know vaccination rates have declined in a variety of groups since the pandemic, and there’s evidence emerging that suggests this trend has occurred in pregnant women too.

    A recent preprint (a study yet to be peer-reviewed) found a decrease of nearly ten percentage points in flu vaccine coverage among pregnant women in New South Wales, from 58.8% in 2020 to 49.1% in 2022. The research showed a smaller drop of 1.4 percentage points for whooping cough, from 79% in 2020 to 77.6% in 2022.

    It’s important to work to improve vaccination rates during pregnancy to give babies the best protection in their first months of life.

    We know pregnant women would like to receive information about new and routine maternal vaccines early in pregnancy. In particular, many pregnant women want to understand how vaccines are tested for safety, and their effectiveness, which was evident during COVID.

    GPs and midwives are trusted sources of information on vaccines in pregnancy. There’s also information available online on Sharing Knowledge About Immunisation, a collaboration led by the National Centre for Immunisation Research and Surveillance.

    Archana Koirala, Paediatrician and Infectious Diseases Specialist, University of Sydney; Bianca Middleton, Senior Research Fellow, Menzies School of Health Research; Margie Danchin, Professor of Paediatrics and vaccinologist, Royal Childrens Hospital, University of Melbourne and Murdoch Childrens Research Institute (MCRI); Associate Dean International, University of Melbourne, Murdoch Children’s Research Institute; Peter McIntyre, Professor in Women’s and Children’s Health, University of Otago, and Rebecca Doyle, Adjunct Research Fellow, School of Nursing, Midwifery and Social Work, The University of Queensland

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • The Gut Revolution – by Dr. Christine Bishara

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    You may be wondering: what sets this apart from other books about gut health?

    And one answer is: the author discusses her own published study, with regard to the connection between a deficiency in Bifidobacterium sp., and COVID infection risk/severity. However, this is not an entire book to say “supplement Bifidobacterium sp.”; rather, there are many other things at hand too.

    And indeed, supplementing with probiotics will be useless if your gut is not an environment conducive to them thriving. If you take probiotics on an otherwise “Standard American Diet”, then this is approximately the equivalent of paradropping firefighters naked into a raging fire. It will not help. It isn’t the thought that counts.

    Instead, Dr. Bishara talks us through what is required for beneficial gut bacteria to thrive, and how to go about making our gut an ideal place for them. In return, they will produce important biochemical metabolites for us, they will improve our immune response, regulate our emotions, help us maintain a healthy weight, heal our skin, and make us smell nice too. In short, they’re a trillions-strong clean-up and maintenance team, if only we treat our workforce well.

    Another thing that Dr. Bishara brings of value here that’s not found in a lot of gut health books is the benefits (for gut health) of intermittent fasting, and specifically, a very useful timeline of what happens when, to ensure we do not sabotage our efforts by breaking our fast too early or too late.

    The style is easy-reading pop-science, albeit with scientific references throughout for those who want to delve deeper.

    Bottom line: this is a gut health book that stands out from the crowd in several ways, and is well worth the investment of reading it!

    Click here to check out Gut Revolution, and help yours to help you!

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Related Posts

  • Are You Flourishing? (There’s a Scale)
  • Unlock Your Air-Fryer’s Potential!

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    Unlock Your Air-Fryer’s Potential!

    You know what they say:

    “you get out of it what you put in”

    …and in the case of an air-fryer, that’s very true!

    More seriously:

    A lot of people buy an air fryer for its health benefits and convenience, make fries a couple of times, and then mostly let it gather dust. But for those who want to unlock its potential, there’s plenty more it can do!

    Let’s go over the basics first…

    Isn’t it just a tiny convection oven?

    Mechanically, yes. But the reason that it can be used to “air-fry” food rather than merely bake or roast the food is because of its tiny size allowing for much more rapid cooking at high temperatures.

    On which note… If you’re shopping for an air-fryer:

    • First of all, congratulations! You’re going to love it.
    • Secondly: bigger is not better. If you go over more than about 4 liters capacity, then you don’t have an air-fryer; you have a convection oven. Which is great and all, but probably not what you wanted.

    Are there health benefits beyond using less oil?

    It also creates much less acrylamide than deep-frying starchy foods does. The jury is out on the health risks of acrylamide, but we can say with confidence: it’s not exactly a health food.

    I tried it, but the food doesn’t cook or just burns!

    The usual reason for this is either over-packing the fryer compartment (air needs to be able to circulate!), or not coating the contents in oil. The oil only needs to be a super-thin layer, but it does need to be there, or else again, you’re just baking things.

    Two ways to get a super thin layer of oil on your food:

    • (works for anything you can air-fry) spray the food with oil. You can buy spray-on oils at the grocery store (Fry-light and similar brands are great), or put oil in little spray bottle (of the kind that you might buy for haircare) yourself.
    • (works with anything that can be shaken vigorously without harming it, e.g. root vegetables) chop the food, and put it in a tub (or a pan with a lid) with about a tablespoon of olive oil. Don’t worry if that looks like it’s not nearly enough—it will be! Now’s a great time to add your seasonings* too, by the way. Put the lid on, and holding the lid firmly in place, shake the tub/pan/whatever vigorously. Open it, and you’ll find the oil has now distributed itself into a very thin layer all over the food.

    *About those seasonings…

    Obviously not everything will go with everything, but some very healthful seasonings to consider adding are:

    Garlic and black pepper can go with almost anything (and in this writer’s house, they usually do!)

    Turmeric has a sweet nutty taste, and will add its color anything it touches. So if you want beautiful golden fries, perfect! If you don’t want yellow eggplant, maybe skip it.

    Cinnamon is, of course, great as part of breakfast and dessert dishes

    On which note, things most people don’t think of air-frying:

    • Breakfast frittata—the healthy way!
    • Omelets—no more accidental scrambled egg and you don’t have to babysit it! Just take out the tray that things normally sit on, and build it directly onto the (spray-oiled) bottom of the air-fryer pan. If you’re worried it’ll burn: a) it won’t, because the heat is coming from above, not below b) you can always use greaseproof paper or even a small heatproof plate
    • French toast—again with no cooking skills required
    • Fish cakes—make the patties as normal, spray-oil and lightly bread them
    • Cauliflower bites—spray oil or do the pan-jiggle we described; for seasonings, we recommend adding smoked paprika and, if you like heat, your preferred kind of hot pepper! These are delicious, and an amazing healthy snack that feels like junk food.
    • Falafel—make the balls as usual, spray-oil (do not jiggle violently; they won’t have the structural integrity for that) and air-fry!
    • Calamari (vegan option: onion rings!)—cut the squid (or onions) into rings, and lightly coat in batter and refrigerate for about an hour before air-frying at the highest heat your fryer does. This is critical, because air-fryers don’t like wet things, and if you don’t refrigerate it and then use a high heat, the batter will just drip, and you don’t want that. But with those two tips, it’ll work just great.

    Want more ideas?

    Check out EatingWell’s 65+ Healthy Air-Fryer Recipes ← the recipes are right there, no need to fight one’s way to them in any fashion!

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  • How To Rebuild Your Neurons’ Myelin Sheaths

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    PS: We Love You

    Phosphatidylserine, or “PS” for short, is a phospholipid found in the brain. In other words, a kind of fatty compound that is such stuff as our brains are made of.

    In particular, it’s required for healthy nerve cell membranes and myelin (the protective sheath that neurons live in—basically, myelin sheaths do for neurons what telomere caps do for DNA).

    For an overview that’s more comprehensive than we have room for here, check out:

    Phosphatidylserine and the human brain

    Many people take it as a supplement.

    Does taking it as a supplement work?

    This is a valid question, as a lot of supplements can’t be absorbed well, and/or can’t pass the blood-brain barrier. But, as the above-linked study notes:

    ❝Exogenous PS (300-800 mg/d) is absorbed efficiently in humans, crosses the blood-brain barrier, and safely slows, halts, or reverses biochemical alterations and structural deterioration in nerve cells. It supports human cognitive functions, including the formation of short-term memory, the consolidation of long-term memory, the ability to create new memories, the ability to retrieve memories, the ability to learn and recall information, the ability to focus attention and concentrate, the ability to reason and solve problems, language skills, and the ability to communicate. It also supports locomotor functions, especially rapid reactions and reflexes.❞

    ~ Glade & Smith.

    (“Exogenous” means “coming from outside of the body”, as opposed to “endogenous”, meaning “made inside the body”. Effectively, in this context “exogenous” means “taken as a supplement”.)

    Why do people take it?

    The health claims for phosphatidylserine fall into two main categories:

    1. Neuroprotection (helping your brain to avoid age-related decline in the long term)
    2. Cognitive enhancement (helping your brain work better in the short term)

    What does the science say?

    There’s a lot of science that’s been done on the neuroprotective properties of PS, and there are thousands of studies we could draw from here. The upshot is that regular phosphatidylserine supplementation (most often 300mg/day, but studies are also found for 100–500mg/day) is strongly associated with a reduction in cognitive decline over the course of 12 weeks (a common study duration). Here are a some spotlight studies showing this:

    Note: PS can be derived from various sources, with the two most common forms being bovine (i.e., from cow brains) or soy-derived.

    There is no established difference in the efficacy of these.

    There have been some concerns raised about the risk of CJD (the human form of BSE, as in “mad cow disease”) from consuming brain matter from cows, but studies have not found any evidence of this actually happening.

    There is also some evidence that phosphatidyserine significantly boosts cognitive performance, even in young people with no extant cognitive decline, for example:

    The effects of [phosphatidylserine supplementation] on cognitive function, mood and endocrine response before and following acute exercise

    (as the title suggests, they did also test for its effect on mood and endocrine response, but found it made no difference to those, just the cognitive function—which enjoyed a boost before exercise, as well as after it, meaning that the boost wasn’t dependent on the exercise)

    PS for cognitive enhancement in the young and healthy is not nearly so well-explored as its use as a later-life guard against age-related cognitive decline. However, just because the studies in younger people are dwarfed in number by the studies in older people, doesn’t detract from the validity of the studies in younger people.

    Basically: its use in older people has been studied the most, but all available evidence points to it being beneficial to brain health at all ages.

    Where can we get it?

    We don’t sell it (or anything else), but for your convenience, here’s an example product on Amazon.

    Enjoy!

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  • The Top Micronutrient Deficiency In High Blood Pressure

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    High blood pressure is often considered a matter of too much sodium, but there’s another micronutrient that’s critical, and a lot of people have too little of it:

    The Other Special K

    Potassium helps regulate blood pressure by doing the opposite of what sodium does: high sodium intake increases blood volume and pressure by retaining fluid, while potassium promotes sodium excretion through urine, reducing fluid retention and lowering blood pressure.

    Clinical studies (which you can find beneath the video, if you click through to YouTube) have shown that increasing potassium intake can reduce systolic blood pressure by an average of 3.49 units, with even greater reductions (up to 7 units) at higher potassium intakes of 3,500–4,700 mg/day.

    Potassium-rich foods include most fruit*, leafy greens, broccoli, lentils, and beans.

    *because of some popular mentions in TV shows, people get hung up on bananas being a good source of potassium. Which they are, but they’re not even in the top 10 of fruits for potassium. Here’s a non-exhaustive list of fruits that have more potassium than bananas, portion for portion:

    1. Honeydew melon
    2. Papaya
    3. Mango
    4. Prunes
    5. Figs
    6. Dates
    7. Nectarine
    8. Cantaloupe melon
    9. Kiwi
    10. Orange

    These foods also provide fiber, which aids in weight management and further lowers risks for cardiovascular disease. Increasing fiber intake by just 14g a day has been shown not only to reduce calorie consumption and promote weight loss, but also (more importantly) lower blood pressure, cholesterol, and overall health risks.

    For more on all of this, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    What Matters Most For Your Heart? Eat More (Of This) For Lower Blood Pressure ← this is about fiber; while potassium is the most common micronutrient deficiency in people with high blood pressure, fiber is the most common macronutrient deficiency, and arguably the most critical in this regard.

    Take care!

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