NEW YORK — U.S. cigarette smoking dropped to another all-time low last year, with 1 in 9 adults saying they were current smokers, according to new government survey data. Meanwhile, electronic cigarette use rose, to about 1 in 17 adults.
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6 changes that will help you stay healthy as you age
2. Opt for plant protein several times a week.
Plant-based eating patterns are associated with a host of health benefits, including a lower risk of heart disease, hypertension, Type 2 diabetes and obesity. That's precisely why pulses (the umbrella term for beans, lentils, peas and chickpeas) are an excellent replacement for meat: they're a good source of protein, high in fiber and incredibly nutrient-rich. You can replace 3 to 4 ounces of meat with 1/2 to 1 cup of pulses in dishes like chili, stir-fries, burgers and meatballs.
3. Make nuts a go-to snack.
Nuts are a near-perfect snack, rich in unsaturated fats, protein, fiber, vitamins, minerals and a variety of compounds that have anti-oxidant and anti-inflammatory effects. Eating a variety of nuts can support healthy cholesterol and blood pressure levels and help people maintain a healthy weight. And don't forget peanuts: although technically a legume, they are also packed with nutrients. Raw or roasted unsalted nuts are best. Aim for 1/4 cup out of the shell (about the size of a golf ball) or 2 tablespoons of nut butter per snack.
4. Incorporate veggies into every meal.
Eating more vegetables may be the single most important dietary change you can make, as eating 7 to 10 servings per day of fruits and vegetables is tied to a significantly lower risk of heart disease and stroke and a slightly lower risk of cancer. A simple way to hit the mark is to include veggies in every meal and snack—even breakfast. And don't discount frozen vegetables!
5. Enjoy berries as a daily staple.
Berries are full of antioxidants known to combat inflammation and protect against cell damage that leads to a number of diseases, including cancer, heart disease and neuro-degenerative disorders. They are also high in fiber and are great sources of vitamin C and potassium. Of particular interest is their role in brain health: a 20-year-long study of more than 16,000 older adults found that those who ate the most blueberries and strawberries experienced the slowest rates of cognitive decline. Aim for 1 cup of berries a day, and consider frozen too!
6. Go ahead, enjoy some dark chocolate!
There are plenty of reasons to have a bit of dark chocolate as a daily ritual. Magnesium, which is found in dark chocolate, is tied to better sleep quality in women and a reduced risk of depression. Raw cocoa powder (aka non-Dutched, nonalkalized or natural) is another way to take advantage of chocolate's powerful benefits.
(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.)
