Choose Sourdough For Steadier Blood Sugar, Eat Bananas to Lower Blood Pressure—and 3 More Health Tips

When it comes to healthy eating, simple choices, like opting for sourdough over white bread or spreading avocado on toast, can have significant benefits, like controlling blood sugar and protecting brain health. Here are the health tips to try this week.

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

Opt for whole-grain sourdough versions for even more blood sugar control. The extra fiber in whole grains further slows your body’s absorption of carbohydrates, delaying blood sugar spikes.

If you’re looking to lower your blood pressure naturally, try eating more bananas. The fruit is known to be rich in potassium, an essential mineral that can lower blood pressure.

Potassium helps your body eliminate sodium – a component of salt that excessively raises blood pressure – and relaxes blood vessel walls, both of which lower blood pressure. Although evidence regarding bananas in particular is still emerging, studies have shown that diets high in potassium are linked to lower blood pressure.

Besides making a delicious toast topping, avocados can support your brain health. In a 2021 study (funded in part by the Hass Avocado Board), older adults who ate avocado or guacamole performed better on cognitive tests than those who didn’t eat them.

Although more research is needed, this link may be due to avocado’s antioxidants, such as lutein and vitamin B, and its healthy fats, namely oleic acid. These nutrients may support brain cells, cognitive functions, and memory, especially during aging.

When deciding which type of turmeric to buy, experts recommend the powder version. Raw and ground turmeric contain antioxidants, but the powdered variety is more concentrated and contains more of these beneficial compounds per volume. Plus, it’s easier for your body to absorb the antioxidants in ground turmeric.

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

Although you may be more wary of supplements not to mix, some work better when you take them at the same time. One of those symbiotic combos: magnesium and vitamin D.

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