Health and Me

Ishita Roy

Are Nuts Really Good For Your Heart?

Don’t be fooled by their size, nuts are nutritional powerhouses that may offer major benefits for your heart. High in healthy fats, protein, vitamins, and minerals, these plant-based snacks are increasingly being linked to reduced risk of cardiovascular disease, better cholesterol levels, and even reduced inflammation.

Backed by research from institutions including the British Heart Foundation and several clinical trials, nuts like almonds, walnuts, macadamias, and even peanuts (technically legumes) are showing potential to improve <span>heart health</span> when eaten regularly, just a few handfuls a week may do the trick.

A 2020 study involving three large cohorts looked at the cardiovascular effects of increasing nut intake to at least half a serving daily over a four-year period. The results were clear: people who consumed more nuts had significantly lower risks of key cardiovascular conditions.

<ul><li>8% lower risk of cardiovascular disease</li><li>6% lower risk of coronary heart disease</li><li>11% lower risk of stroke</li></ul>

The most benefits were seen with increased consumption of tree nuts, walnuts, and peanuts. Interestingly, participants who decreased their nut intake over the same period were found to be at a higher risk for these conditions.

Even more promising: replacing red meat, refined grains, and even desserts with nuts was associated with a 7% to 13% lower risk of cardiovascular events.

<h4>Better Cholesterol Without the Weight Gain</h4>

A separate 2021 clinical study looked at 52 adults at risk of heart disease. After consuming 68 grams (about half a cup) of pecans daily for eight weeks, participants showed:

<ul><li>5% decrease in total cholesterol</li><li>10% drop in LDL “bad” cholesterol</li><li>Increase in HDL “good” cholesterol</li></ul>

<h4>Reduced triglycerides and improved TC/HDL ratio</h4>

The research underscores a key finding: even small improvements in LDL cholesterol—just 1%, can translate to up to a 2% lower risk of coronary artery disease.

Despite their calorie density, nuts don’t appear to contribute to weight gain. A 2020 review of 55 studies confirmed that nut consumption had no effect on body weight, <span>BMI</span>, or waist circumference. In fact, some individuals even experienced reduced body fat.

<h4>Nuts May Reduce Inflammation Too</h4>

Inflammation is a major player in atherosclerosis and heart disease. A 2020 study involving 634 participants tested the anti-inflammatory effects of nuts, specifically walnuts. Consuming 30 to 60 grams of walnuts daily over two years significantly reduced 6 out of 10 inflammatory markers. This suggests that nuts may offer cardiovascular protection not just through fats and fiber, but also through anti-inflammatory mechanisms.

While most nuts offer similar fat and calorie content, some pack more specific heart-friendly nutrients:

<ul><li><strong>Almonds:</strong> High in vitamin E, calcium, magnesium, and potassium</li><li><strong>Walnuts:</strong> Rich in omega-3 fatty acids (alpha-linolenic acid)</li><li><strong>Macadamia nuts:</strong> Abundant in monounsaturated fats and magnesium</li><li><strong>Hazelnuts: </strong>Offer vitamin E, copper, and magnesium</li><li><strong>Peanuts: </strong>Technically legumes, but still rich in protein, fiber, and niacin</li></ul>

When shopping, opt for raw or dry-roasted, unsalted varieties with the skin on (where applicable) for added antioxidants.

<h4>Final Word: A Smart Snack for a Stronger Heart</h4>

Adding just 3 to 4 small handfuls of nuts per week, about 15 grams each, could be a simple yet powerful step toward better heart health. They’re versatile, satisfying, and science-backed.

However, individuals with nut allergies should steer clear and consult labels for safety. And as always, consult a doctor or dietitian before making major dietary changes.

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Don’t be fooled by their size, nuts are nutritional powerhouses that may offer major benefits for your heart. High in healthy fats, protein, vitamins, and minerals, these plant-based snacks are increasingly being linked to reduced risk of cardiovascular disease, better cholesterol levels, and even reduced inflammation.Backed by research from institutions including the British Heart Foundation and several clinical trials, nuts like almonds, walnuts, macadamias, and even peanuts (technically legumes) are showing potential to improve heart health when eaten regularly, just a few handfuls a week may do the trick.What the Research SaysA 2020 study involving three large cohorts looked at the cardiovascular effects of increasing nut intake to at least half a serving daily over a four-year period. The results were clear: people who consumed more nuts had significantly lower risks of key cardiovascular conditions.8% lower risk of cardiovascular disease6% lower risk of coronary heart disease11% lower risk of strokeThe most benefits were seen with increased consumption of tree nuts, walnuts, and peanuts. Interestingly, participants who decreased their nut intake over the same period were found to be at a higher risk for these conditions.Even more promising: replacing red meat, refined grains, and even desserts with nuts was associated with a 7% to 13% lower risk of cardiovascular events.Better Cholesterol Without the Weight GainA separate 2021 clinical study looked at 52 adults at risk of heart disease. After consuming 68 grams (about half a cup) of pecans daily for eight weeks, participants showed:5% decrease in total cholesterol10% drop in LDL “bad” cholesterolIncrease in HDL “good” cholesterolReduced triglycerides and improved TC/HDL ratioThe research underscores a key finding: even small improvements in LDL cholesterol—just 1%, can translate to up to a 2% lower risk of coronary artery disease.Despite their calorie density, nuts don’t appear to contribute to weight gain. A 2020 review of 55 studies confirmed that nut consumption had no effect on body weight, BMI, or waist circumference. In fact, some individuals even experienced reduced body fat.Nuts May Reduce Inflammation TooInflammation is a major player in atherosclerosis and heart disease. A 2020 study involving 634 participants tested the anti-inflammatory effects of nuts, specifically walnuts. Consuming 30 to 60 grams of walnuts daily over two years significantly reduced 6 out of 10 inflammatory markers. This suggests that nuts may offer cardiovascular protection not just through fats and fiber, but also through anti-inflammatory mechanisms.Which Nuts Are Best?While most nuts offer similar fat and calorie content, some pack more specific heart-friendly nutrients:Almonds: High in vitamin E, calcium, magnesium, and potassiumWalnuts: Rich in omega-3 fatty acids (alpha-linolenic acid)Macadamia nuts: Abundant in monounsaturated fats and magnesiumHazelnuts: Offer vitamin E, copper, and magnesiumPeanuts: Technically legumes, but still rich in protein, fiber, and niacinWhen shopping, opt for raw or dry-roasted, unsalted varieties with the skin on (where applicable) for added antioxidants.Final Word: A Smart Snack for a Stronger HeartAdding just 3 to 4 small handfuls of nuts per week, about 15 grams each, could be a simple yet powerful step toward better heart health. They’re versatile, satisfying, and science-backed.However, individuals with nut allergies should steer clear and consult labels for safety. And as always, consult a doctor or dietitian before making major dietary changes.

are nuts really good for your heart?

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We have all had times when we want nothing more than a doughnut or chocolate. Having sweets can help lift up our mood, however, excess of it is not good for our health either. A big cause of concern for people, however, was the fear of <span>craving sugar</span>, because many of them believed that having sugar meant craving it. 

A new study challenges the common belief that eating sweet foods makes you crave them more. Researchers found that a person's preference for sweet flavors isn't affected by how much sugar they eat. In a six-month study, people who ate more or less sweet foods showed no real changes in how much they liked sweet tastes. 

The study done by researchers at the Wageningen University also found that diets with different levels of sweetness didn't affect how many calories people ate or their body weight. The researchers concluded that sweetness alone isn't the reason people consume too many calories, even though many people think it is. 

Most previous studies on sweet tastes have been very short, lasting only a day. This meant there wasn't a lot of information on whether a person's preference for sweetness could change over a longer period. 

To solve this, researchers designed a six-month study. They gave food and drink packages to 180 volunteers, providing about half of their daily meals. The participants were split into three groups: one with a diet of mostly sweet foods, one with less sweet foods, and one with a mix. To keep the study fair, the foods given to each group had the same balance of carbohydrates, fat, and protein. The volunteers were also sorted into groups to make sure they were similar in age, sex, and body weight. 

After six months, the study showed that participants' preference for sweetness stayed the same, regardless of the diet they were on. The group that ate fewer sweet foods didn't lose their taste for them, and the group that ate more sweet foods didn't crave them more. 

The study also found no link between eating more or less sweet foods and changes in body weight or health markers for diseases like diabetes. Once the study was over, the participants naturally went back to eating the same amount of sweet foods as they did before the study began. 

<h2>Implications for Health and Diet </h2>

This research is important because it's one of the first studies to look at how different levels of sweetness in an entire diet affect people over a longer period. Some people avoid sweet foods because they believe it will increase their preference for them, but these results show that isn't the case. 

The researchers now plan to repeat the study with children, who may be more likely to have their taste preferences and eating habits change over time. 

According to the Cleveland Clinic one major reason we crave sugar is because of how it affects our brains. Sugar makes us feel good by releasing chemicals like serotonin. This creates a cycle where we want to feel that good feeling again and again. 

Additionally, many processed foods are loaded with sugar because it triggers the release of dopamine, a brain chemical that motivates us to seek out more of what we find rewarding. Over time, our tolerance for sweet foods can build up, leading us to need more to get the same satisfying feeling. If you're looking to cut back, here are some tips to help you get control of your cravings: 

Before you grab a sugary snack, consider if you're truly hungry or just tired. If fatigue is the problem, try taking a short walk or doing some other physical activity to boost your energy instead. 

Sometimes, our bodies mistake thirst for hunger. Staying properly hydrated can help you avoid unnecessary cravings. 

When you need a snack, choose one that combines fiber-rich carbohydrates with a lean protein or healthy fat. An apple with peanut butter or Greek yogurt with cinnamon will provide a longer-lasting source of fuel than a sugary treat, which only gives a short-term boost. 

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Eating Sugar Doesnt Make You Crave It More

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We have all had times when we want nothing more than a doughnut or chocolate. Having sweets can help lift up our mood, however, excess of it is not good for our health either. A big cause of concern for people, however, was the fear of craving sugar, because many of them believed that having sugar meant craving it. A new study challenges the common belief that eating sweet foods makes you crave them more. Researchers found that a person's preference for sweet flavors isn't affected by how much sugar they eat. In a six-month study, people who ate more or less sweet foods showed no real changes in how much they liked sweet tastes. The study done by researchers at the Wageningen University also found that diets with different levels of sweetness didn't affect how many calories people ate or their body weight. The researchers concluded that sweetness alone isn't the reason people consume too many calories, even though many people think it is. Filling a Research Gap Most previous studies on sweet tastes have been very short, lasting only a day. This meant there wasn't a lot of information on whether a person's preference for sweetness could change over a longer period. To solve this, researchers designed a six-month study. They gave food and drink packages to 180 volunteers, providing about half of their daily meals. The participants were split into three groups: one with a diet of mostly sweet foods, one with less sweet foods, and one with a mix. To keep the study fair, the foods given to each group had the same balance of carbohydrates, fat, and protein. The volunteers were also sorted into groups to make sure they were similar in age, sex, and body weight. Surprising Results After six months, the study showed that participants' preference for sweetness stayed the same, regardless of the diet they were on. The group that ate fewer sweet foods didn't lose their taste for them, and the group that ate more sweet foods didn't crave them more. The study also found no link between eating more or less sweet foods and changes in body weight or health markers for diseases like diabetes. Once the study was over, the participants naturally went back to eating the same amount of sweet foods as they did before the study began. Implications for Health and Diet This research is important because it's one of the first studies to look at how different levels of sweetness in an entire diet affect people over a longer period. Some people avoid sweet foods because they believe it will increase their preference for them, but these results show that isn't the case. The researchers now plan to repeat the study with children, who may be more likely to have their taste preferences and eating habits change over time. Why Do We Crave Sugar? According to the Cleveland Clinic one major reason we crave sugar is because of how it affects our brains. Sugar makes us feel good by releasing chemicals like serotonin. This creates a cycle where we want to feel that good feeling again and again. Additionally, many processed foods are loaded with sugar because it triggers the release of dopamine, a brain chemical that motivates us to seek out more of what we find rewarding. Over time, our tolerance for sweet foods can build up, leading us to need more to get the same satisfying feeling. If you're looking to cut back, here are some tips to help you get control of your cravings: Check your energy levels Before you grab a sugary snack, consider if you're truly hungry or just tired. If fatigue is the problem, try taking a short walk or doing some other physical activity to boost your energy instead. Drink water Sometimes, our bodies mistake thirst for hunger. Staying properly hydrated can help you avoid unnecessary cravings. Choose a healthy snack When you need a snack, choose one that combines fiber-rich carbohydrates with a lean protein or healthy fat. An apple with peanut butter or Greek yogurt with cinnamon will provide a longer-lasting source of fuel than a sugary treat, which only gives a short-term boost. 

food myth debunked - eating sugar doesn't make you crave it more

'Eat Your Skin Care' What This Online Trend Really Mean

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It started with a simple TikTok video, four large carrots shaved into ribbons, mixed with garlic, sesame oil, lime juice, coconut aminos, rice vinegar, and green onions. The resulting “crunchy and addictive” salad quickly racked up millions of views under the viral trend #EatYourRetinol. But is it just social media hype, or can what’s on your plate really show up on your face?

The trend encourages eating vitamin A-rich foods, like carrots, to support skin health from the inside out. “Skincare always starts within,” says Johanna Salazar, registered dietitian <span>nutrition</span>ist and founder of Healing Nutrition, as noted by Martha Stewart. But experts urge a balanced view: while diet can support your skin, it’s not a magic replacement for topical care.

<h4>What’s in the Carrot Salad That’s Good for Your Skin?</h4>

The base of the salad, carrots, are packed with beta-carotene, a precursor to vitamin A, known for boosting skin cell turnover and promoting a radiant complexion. Pairing it with a fat, like sesame oil, helps your body absorb the fat-soluble vitamin. Lime juice adds vitamin C, key for collagen production, while garlic and green onion offer prebiotics that support gut health, which in turn impacts skin health.

Sesame seeds sprinkled on top bring in vitamin E and fiber, which contribute to skin hydration and a healthy glow.

“It’s a nice mix of ingredients that all play small but beneficial roles in skin support,” says Salazar.

<h4>Dermatologists Weigh In: Not a Cure-All</h4>

Lauren Kole, M.D., associate professor of dermatology at the University of Alabama at Birmingham, appreciates the effort to eat for skin health—but with a word of caution.

“Deficiencies in certain vitamins and minerals can negatively affect the hair, skin, and nails,” she says. “But eating an excess doesn’t necessarily make your skin better.”

Kole points out that while beta-carotene from carrots is helpful, it's not strong enough to replace prescription retinol or other topical treatments for conditions like acne or hyperpigmentation. “Diet is not a substitute for proper <span>skin care</span>,” she emphasizes.

<h4>Beyond Carrots: Other Skin-Loving Foods</h4>

Experts agree that eating for your skin isn’t just about one salad. A variety of fruits, vegetables, and healthy fats are essential. Salazar and Kole both recommend incorporating:

Dark-colored fruits like berries and red grapes, which are high in antioxidants that fight oxidative skin damage.

Leafy greens such as spinach, kale, and chard, which are rich in vitamin C and help with collagen production.

Vegetables like broccoli, mushrooms, and cauliflower, which support healthy pigmentation and skin repair.

Healthy fats including avocados, walnuts, flaxseeds, and omega-3-rich foods to reduce inflammation and maintain skin moisture.

According to Kole, diets like the Mediterranean diet—rich in plant-based foods and good fats, have shown potential skin benefits in clinical settings.

<h4>Don’t Ditch Your <span rel="noindex">Skincare</span> Just Yet</h4>

While the “Eat Your Retinol” movement has its heart in the right place, Salazar and Kole stress that no food trend should replace professional skincare or personalized advice. 

Lizzy Davis, Ph.D., a dietitian and assistant professor at UAB, advises people to approach such trends with balance.

“Cooking carrots, for example, doesn’t reduce their skin-friendly fiber,” she notes. “It can actually make them easier to digest and still beneficial.”

Davis also warns against over-relying on TikTok or Instagram for skincare advice. “Talk to your doctor or a registered dietitian,” she says. “Social media is convenient, but it can’t give you a plan tailored to your needs.”

eat your skin care

skincare

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It started with a simple TikTok video, four large carrots shaved into ribbons, mixed with garlic, sesame oil, lime juice, coconut aminos, rice vinegar, and green onions. The resulting “crunchy and addictive” salad quickly racked up millions of views under the viral trend #EatYourRetinol. But is it just social media hype, or can what’s on your plate really show up on your face?The trend encourages eating vitamin A-rich foods, like carrots, to support skin health from the inside out. “Skincare always starts within,” says Johanna Salazar, registered dietitian nutritionist and founder of Healing Nutrition, as noted by Martha Stewart. But experts urge a balanced view: while diet can support your skin, it’s not a magic replacement for topical care.What’s in the Carrot Salad That’s Good for Your Skin?The base of the salad, carrots, are packed with beta-carotene, a precursor to vitamin A, known for boosting skin cell turnover and promoting a radiant complexion. Pairing it with a fat, like sesame oil, helps your body absorb the fat-soluble vitamin. Lime juice adds vitamin C, key for collagen production, while garlic and green onion offer prebiotics that support gut health, which in turn impacts skin health.Sesame seeds sprinkled on top bring in vitamin E and fiber, which contribute to skin hydration and a healthy glow.“It’s a nice mix of ingredients that all play small but beneficial roles in skin support,” says Salazar.Dermatologists Weigh In: Not a Cure-AllLauren Kole, M.D., associate professor of dermatology at the University of Alabama at Birmingham, appreciates the effort to eat for skin health—but with a word of caution.“Deficiencies in certain vitamins and minerals can negatively affect the hair, skin, and nails,” she says. “But eating an excess doesn’t necessarily make your skin better.”Kole points out that while beta-carotene from carrots is helpful, it's not strong enough to replace prescription retinol or other topical treatments for conditions like acne or hyperpigmentation. “Diet is not a substitute for proper skin care,” she emphasizes.Beyond Carrots: Other Skin-Loving FoodsExperts agree that eating for your skin isn’t just about one salad. A variety of fruits, vegetables, and healthy fats are essential. Salazar and Kole both recommend incorporating:Dark-colored fruits like berries and red grapes, which are high in antioxidants that fight oxidative skin damage.Leafy greens such as spinach, kale, and chard, which are rich in vitamin C and help with collagen production.Vegetables like broccoli, mushrooms, and cauliflower, which support healthy pigmentation and skin repair.Healthy fats including avocados, walnuts, flaxseeds, and omega-3-rich foods to reduce inflammation and maintain skin moisture.According to Kole, diets like the Mediterranean diet—rich in plant-based foods and good fats, have shown potential skin benefits in clinical settings.Don’t Ditch Your Skincare Just YetWhile the “Eat Your Retinol” movement has its heart in the right place, Salazar and Kole stress that no food trend should replace professional skincare or personalized advice. Lizzy Davis, Ph.D., a dietitian and assistant professor at UAB, advises people to approach such trends with balance.“Cooking carrots, for example, doesn’t reduce their skin-friendly fiber,” she notes. “It can actually make them easier to digest and still beneficial.”Davis also warns against over-relying on TikTok or Instagram for skincare advice. “Talk to your doctor or a registered dietitian,” she says. “Social media is convenient, but it can’t give you a plan tailored to your needs.”

'eat your skin care' what this online trend really mean

Not Just Cigarettes, But Your Food Too Could Increase Your Chance Of Lung Cancer

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We already know that <span>ultraprocessed foods</span> are linked to obesity, heart disease, and diabetes. But now, a new study published in the medical journal Thorax suggests a concerning addition to that list, <span>lung cancer</span>.

According to researchers, people who consume the highest amounts of ultraprocessed foods may face a 41% higher risk of being diagnosed with lung <span>cancer</span>, compared to those who eat the least, even when accounting for smoking and other known risk factors.

Ultraprocessed foods are industrial formulations made largely or entirely from substances not typically used in home cooking. 

According to the Food and Agriculture Organization of the United Nations, these include artificial colorings, preservatives, emulsifiers, and chemically altered fats, sugars, or salts.

Common examples? Think sodas, chips, packaged soups, processed meats like chicken nuggets and cold cuts, instant noodles, diet soft drinks, and even some ice creams.

These additives enhance taste, shelf-life, and appearance, but at what cost?

<h4>What Does The Study Reveal About Food Choices and Lung Cancer Risk</h4>

Researchers behind the Thorax study analyzed data from over 100,000 adults who participated in the U.S. National Health and <span>Nutrition</span> Examination Survey. Each person filled out a detailed dietary questionnaire, which researchers then compared with medical records to track lung cancer diagnoses over time.

On average, people reported eating nearly three servings of ultraprocessed food a day, most commonly lunch meats and soft drinks.

Despite adjusting for smoking habits, age, sex, and other lifestyle factors, the study found a clear association between higher ultraprocessed food intake and increased lung cancer risk, particularly among people who had never smoked.

“This strongly suggests that these foods may contribute to lung cancer risk in ways beyond just smoking,” said Dr. David Katz, a specialist in preventive and lifestyle medicine and founder of the nonprofit True Health Initiative, as reported by CNN. Though not involved in the study, Katz called the findings “concerning and credible.”

<h4>Why Would Food Be Linked to Lung Cancer?</h4>

Experts believe multiple mechanisms could be behind the link.

“Industrial processing alters the food matrix,” the study authors explained, “which affects how nutrients are absorbed and may produce harmful contaminants.”

One such contaminant is acrolein. It is a toxic compound found not only in cigarette smoke, but also produced when cooking oils or fats are heated to high temperatures. 

The U.S. Centers for Disease Control and Prevention (CDC) lists acrolein as a substance that can inflame and damage lung tissue.

Packaging may also be a problem. Plastics and synthetic materials used in food storage can leach chemicals, some of which are known or suspected carcinogens.

Add to that the fact that ultraprocessed foods are often low in omega-3 fatty acids, said Dr. Tom Brenna, professor of nutrition and chemistry at the University of Texas at Austin, as reported by CNN. 

“Omega-3s spoil easily, so manufacturers tend to remove them to increase shelf life,” he explained. That’s unfortunate, because omega-3s help reduce inflammation, a key process in cancer development.

<h4>Smoking Isn’t the Only Risk Factor</h4>

Lung cancer remains one of the most commonly diagnosed cancers globally, with 2.4 million new cases in 2022, according to the World Health Organization. While smoking remains the leading risk factor, experts now believe diet and environmental exposures also play a role.

Dr. Fang Fang Zhang, a professor at Tufts University’s Friedman School of Nutrition Science and Policy, as reported by CNN, noted that while the study adjusted for smoking, the adjustment may not have been thorough enough. “Smoking needs to be measured more precisely, by cigarettes per day or years of exposure,” she said. Still, she found the link stronger in non-smokers, which makes the data all the more compelling.

<h4>What You Can Do: Eat More Whole Foods</h4>

The takeaway? While more research is needed to understand the exact biological mechanisms at play, the connection between ultraprocessed foods and cancer risk can no longer be ignored.

According to Dr. Katz, the solution lies in going back to basics. “Health and diet quality improve when people eat mostly whole, unprocessed foods,” he said, including vegetables, fruits, beans, whole grains, nuts, seeds, and other plant-based ingredients.

Dr. Zhang agrees. “Avoid foods with long ingredient lists full of unfamiliar chemicals,” she advised. “Focus on meals made from whole or minimally processed ingredients whenever possible.”

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ultraprocessed foods

ultraprocessed food and lung cancer

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We already know that ultraprocessed foods are linked to obesity, heart disease, and diabetes. But now, a new study published in the medical journal Thorax suggests a concerning addition to that list, lung cancer.According to researchers, people who consume the highest amounts of ultraprocessed foods may face a 41% higher risk of being diagnosed with lung cancer, compared to those who eat the least, even when accounting for smoking and other known risk factors.What Are Ultraprocessed Foods?Ultraprocessed foods are industrial formulations made largely or entirely from substances not typically used in home cooking. According to the Food and Agriculture Organization of the United Nations, these include artificial colorings, preservatives, emulsifiers, and chemically altered fats, sugars, or salts.Common examples? Think sodas, chips, packaged soups, processed meats like chicken nuggets and cold cuts, instant noodles, diet soft drinks, and even some ice creams.These additives enhance taste, shelf-life, and appearance, but at what cost?What Does The Study Reveal About Food Choices and Lung Cancer RiskResearchers behind the Thorax study analyzed data from over 100,000 adults who participated in the U.S. National Health and Nutrition Examination Survey. Each person filled out a detailed dietary questionnaire, which researchers then compared with medical records to track lung cancer diagnoses over time.On average, people reported eating nearly three servings of ultraprocessed food a day, most commonly lunch meats and soft drinks.Despite adjusting for smoking habits, age, sex, and other lifestyle factors, the study found a clear association between higher ultraprocessed food intake and increased lung cancer risk, particularly among people who had never smoked.“This strongly suggests that these foods may contribute to lung cancer risk in ways beyond just smoking,” said Dr. David Katz, a specialist in preventive and lifestyle medicine and founder of the nonprofit True Health Initiative, as reported by CNN. Though not involved in the study, Katz called the findings “concerning and credible.”Why Would Food Be Linked to Lung Cancer?Experts believe multiple mechanisms could be behind the link.“Industrial processing alters the food matrix,” the study authors explained, “which affects how nutrients are absorbed and may produce harmful contaminants.”One such contaminant is acrolein. It is a toxic compound found not only in cigarette smoke, but also produced when cooking oils or fats are heated to high temperatures. The U.S. Centers for Disease Control and Prevention (CDC) lists acrolein as a substance that can inflame and damage lung tissue.Packaging may also be a problem. Plastics and synthetic materials used in food storage can leach chemicals, some of which are known or suspected carcinogens.Add to that the fact that ultraprocessed foods are often low in omega-3 fatty acids, said Dr. Tom Brenna, professor of nutrition and chemistry at the University of Texas at Austin, as reported by CNN. “Omega-3s spoil easily, so manufacturers tend to remove them to increase shelf life,” he explained. That’s unfortunate, because omega-3s help reduce inflammation, a key process in cancer development.Smoking Isn’t the Only Risk FactorLung cancer remains one of the most commonly diagnosed cancers globally, with 2.4 million new cases in 2022, according to the World Health Organization. While smoking remains the leading risk factor, experts now believe diet and environmental exposures also play a role.Dr. Fang Fang Zhang, a professor at Tufts University’s Friedman School of Nutrition Science and Policy, as reported by CNN, noted that while the study adjusted for smoking, the adjustment may not have been thorough enough. “Smoking needs to be measured more precisely, by cigarettes per day or years of exposure,” she said. Still, she found the link stronger in non-smokers, which makes the data all the more compelling.What You Can Do: Eat More Whole FoodsThe takeaway? While more research is needed to understand the exact biological mechanisms at play, the connection between ultraprocessed foods and cancer risk can no longer be ignored.According to Dr. Katz, the solution lies in going back to basics. “Health and diet quality improve when people eat mostly whole, unprocessed foods,” he said, including vegetables, fruits, beans, whole grains, nuts, seeds, and other plant-based ingredients.Dr. Zhang agrees. “Avoid foods with long ingredient lists full of unfamiliar chemicals,” she advised. “Focus on meals made from whole or minimally processed ingredients whenever possible.”

not just cigarettes, but you food too could increase your chance of lung cancer

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Are Nuts Really Good For Your Heart?

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Are Nuts Really Good For Your Heart?