Sometimes it’s not just what you eat or drink that makes a difference for your health, but actually when you consume it. For instance, you may see better blood pressure benefits from drinking beetroot juice in the morning, or more improvements in digestion and energy when you eat ginger with a meal. This week’s health recommendations include some timing tips, on top of the typical nutritional advice.
Beetroot juice can help lower your blood pressure, thanks to its high nitrate content, but the time of day you drink it could make a difference. You may see more lasting blood pressure benefits from sipping beetroot juice in the morning.
Studies suggest that the blood pressure–lowering effect of beetroot juice may last up to 24 hours. Since your blood pressure already naturally drops at night, beetroot juice will likely have a bigger impact throughout the day when you drink it in the morning.
There’s also no single best time of day to eat ginger, but research suggests that you may see the most benefits from eating it with a meal, or shortly before the meal.
Ginger can help with nausea and bloating, and may speed up gastric emptying (how quickly food moves through the stomach). These benefits, as well as ginger’s anti-inflammatory effect, help you digest your food. Eating ginger with meals can also help steady your blood sugar, and in turn, may make you feel more energized by avoiding spikes and crashes.
Adding more avocados to your diet may help lower LDL cholesterol (the “bad” one) and your total cholesterol levels. That’s because they’re rich in monounsaturated fats and fiber—two nutrients that are known to benefit cholesterol.
To sneak more avocado into your diet, try cooking with avocado oil, or add it to your sandwiches and salads.
Vitamin D and omega-3 are two popular supplements. On their own, vitamin D can support your muscles and bones, and omega-3s benefit your heart and brain. But they may be even more effective when taken together.
Taking both supplements can relieve pain, slow biological aging, improve depression and anxiety, and strengthen bones—with an even greater benefit than taking each one alone. But check with your doctor before adding any new supplements to your routine.
If you’re looking to improve your heart health, try adding more lemon to your meals—whether from squeezing lemon juice or eating them raw, if you can handle the sour taste.
Lemons are rich in vitamin C, a nutrient that protects your cells from free radicals and prevents plaque build-up in your arteries, which may lower your risk of heart attack and stroke. Lemons also contain antioxidants that help lower blood pressure and LDL cholesterol, further supporting heart health. Just be cautious of their acidity—rinse your mouth with water after consuming lemon to protect your tooth enamel, and watch for signs of acid reflux.
