Andrew Weil's Blog: Dr. Weil's Healthy Living Blog

Sipping a martini may be a timeless picture of sophistication – but that classic cocktail comes with a hefty price in both calories and alcohol content. Many bars and restaurants (as well as creative hosts) have developed non-alcoholic versions of beverages for cocktail hours, and one of the newest also has significant health benefits. If you love green tea, the appealing flavor of this new mocktail is another plus.

Introducing Matchatini, from Kin Euphorics and Dr. Weil.

Capturing the health benefits of matcha (a higher grade of green tea), a Matchatini is a healthful alternative to a cocktail. Matchatini is a flavorful and innovative drink, designed to be consumed as is or shaken or stirred into the beverage of your choice. Fans of the Matchatini have created recipes using berry tea, sparkling water, oat milk, and other healthy mixers.

The formula includes matcha for antioxidants and energy, ashwagandha for supporting optimal brain function and stress relief, maca for its potential to enhance vitality, and maitake mushroom for its adaptogenic properties. All these ingredients help promote healthy cognition, and a two-ounce shot of Matchatini contains only 32 calories.

Matchatini is a prudent alternative to familiar caffeinated drinks as well as alcoholic beverages, because matcha boosts energy with only a small amount of caffeine allowing drinkers to avoid the jittery reaction they may have to coffee.

Matchatini is the latest reflection of Dr. Weil’s longtime focus on medicinal plants. Since being introduced to matcha in Japan in 1959, he has written often about its health benefits. Matcha is a richer source of antioxidants than other forms of tea.

Matcha contains vitamins A, B-complex, C, E, and K and is also plentiful in catechin polyphenols, which have significant antioxidant activity. They have also been studied for their beneficial effects in aging, reducing cholesterol, stabilizing blood sugar, and helping prevent heart disease.

Matchatini is available at Kin Euphorics or other online stores.

Andrew Weil, M.D.

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What is magnesium?
Magnesium, the fourth most abundant mineral in the body, is one of the essential micronutrients. Unlike trace minerals, which are needed in only small amounts, the major minerals (magnesium, calcium, phosphorus, sulfur, sodium, chloride, and potassium) require 100 milligrams or more a day for good health. Found in bones, teeth, and red blood cells, magnesium is required for proper functioning of the nervous, muscular and cardiovascular systems.

Why is magnesium necessary?
Magnesium helps maintain muscles, nerves, and bones, and studies have shown that a diet rich in magnesium may help protect against metabolic syndrome, a combination of risk factors that can lead to diabetes, heart disease, and stroke. Magnesium is critical in the processes that produce energy, synthesize protein, and replicate DNA, and it also plays a role in regulating other minerals and vitamins, including calcium, copper, zinc, potassium, and vitamin D.

More than half of the magnesium in the body is found in bones. Daily intake is needed to maintain homeostasis in the body; magnesium consumed in food or supplements is put to work and excess is filtered out in urine. When not enough magnesium is supplied, the kidneys respond by excreting less in urine. In severe deficiencies the body may dip into the reservoir in the bones to meet its daily need.

What are the signs of a deficiency?
A deficiency in magnesium (called hypomagnesemia) can result in issues ranging from irritability and muscle weakness to irregular heartbeat. The earliest indicators of a deficiency include nonspecific symptoms that may not be immediately identified as being related to magnesium:

FatigueLoss of appetiteNausea and vomitingMuscle spasmsMuscle weakness

If the magnesium deficiency is not corrected, more advanced signs and symptoms of severe hypomagnesemia may include:

Numbness and tinglingConvulsions/seizuresInvoluntary eye movements known as nystagmusMuscle contractions and crampsPersonality changesAbnormal heart rhythmsCoronary spasmsCardiac arrestRespiratory arrest

The long-term effects of magnesium deficiency are complex, and research is not yet definitive on the relationship between daily intake and cardiovascular disease, diabetes, and osteoporosis. There is, however, good evidence that sufficient magnesium intake decreases the development and effects of metabolic syndrome – a group of conditions including high blood pressure, high blood sugar, excess abdominal fat, and high cholesterol.

How much, and what kind, does an adult need?
According to the National institutes of Health (NIH), the recommended dietary allowances (RDAs) for men and teenage boys is 400-420 mg; adult women and teenage girls is 310-360 mg (higher for pregnant or breastfeeding women). A balanced diet usually supplies all the magnesium a person needs, but people with specific illnesses or who are taking certain medications may benefit from magnesium supplements. Dr. Weil recommends taking half as much magnesium as one does calcium, to ensure the appropriate balance of these two key minerals in the body and offset calcium’s constipating effects. Look for magnesium citrate, chelate, or glycinate, and avoid magnesium oxide, which can be irritating. See Table 1 for a breakdown of magnesium dietary allowances from NIH.

How much does a child need?
Infants need 30 mg a day of magnesium up until about six months of age, then 75-80 mg a day until age 3. From ages 4 to 8, children need 130 mg a day; from age 9 to 13 they need 240 mg a day. Adult requirements start at age 14.

How do you get enough magnesium from foods?
Good dietary sources of magnesium include whole grains; spinach and other leafy green vegetables; almonds, cashews, and other nuts; avocados; beans; whole soybeans; and halibut. (See Best Sources of Magnesium.) Be aware that a diet high in fat may cause less magnesium to be absorbed, and cooking may decrease the magnesium content of food.

If you need to increase your magnesium (if, for example, blood tests or urinalysis show evidence of a deficiency) you can take magnesium supplements. The best forms are magnesium citrate, chelate, or glycinate. Avoid magnesium oxide, which can be irritating and cause bloating, intestinal cramping, and diarrhea. There are also combination calcium-magnesium supplements that supply both of these important minerals.

Are there any risks associated with too much magnesium?
In otherwise healthy people, consuming more magnesium than needed poses little risk, since the kidneys can excrete any small excess in urine. High doses of magnesium supplements, however, may have a laxative effect and cause diarrhea. Forms of magnesium most commonly reported to cause diarrhea include magnesium carbonate, chloride, gluconate, and oxide. Taking magnesium supplements with some calcium helps to balance its effects.

Extremely high levels of magnesium (called hypermagnesemia) may cause:

Low blood pressureNausea and vomitingFacial flushingUrine retentionDepression and lethargyMuscle weaknessDifficulty breathingIrregular heartbeatCardiac arrest

Are there any other special considerations?
Modern food production methods have caused a decrease in the magnesium content of our crops, and highly processed foods don’t provide sufficient magnesium. That’s why many people in modern societies are not getting enough magnesium in their diet. The concern is that the deficiencies are not great enough to cause obvious symptoms but could have a long-term effect on health. Avoiding processed foods and consuming a fresh, varied diet are good ways to increase magnesium, but it may not be enough. A combination calcium-magnesium supplement may be useful not only for supporting long-term health but may also help address concerns related to insomnia and menstrual cramps. See Need More Magnesium?

Deficiencies may not always be caused by insufficient intake, however. Certain chronic diseases and conditions, including kidney failure; intestinal disorders such as Crohn’s, IBS, or ulcerative colitis; or excess alcohol consumption may lead to a deficiency in magnesium. If you have heart disease or kidney problems, consult with your physician before taking magnesium supplements, as they can adversely affect these conditions.

If you take oral tetracycline, magnesium may reduce its effectiveness. Read label directions for more information.

Sources
Touyz RM, de Baaij JHF, Hoenderop JGJ. “Magnesium Disorders.” N Engl J Med. 2024 Jun 6;390(21):1998-2009. doi: 10.1056/NEJMra1510603. PMID: 38838313.  pubmed.ncbi.nlm.nih/38838313/

Fatima G, Dzupina A, B Alhmadi H, Magomedova A, Siddiqui Z, Mehdi A, Hadi N. “Magnesium Matters: A Comprehensive Review of Its Vital Role in Health and Diseases.” Cureus. 2024 Oct 13;16(10):e71392. doi: 10.7759/cureus.71392. PMID: 39539878; PMCID: PMC11557730.  pubmed.ncbi.nlm.nih/39539878/

Piuri G, Zocchi M, Della Porta M, Ficara V, Manoni M, Zuccotti GV, Pinotti L, Maier JA, Cazzola R. “Magnesium in Obesity, Metabolic Syndrome, and Type 2 Diabetes.” Nutrients. 2021 Jan 22;13(2):320.

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Olive oil, historically used in the U.S. mostly by immigrants from Mediterranean countries and adventurous gourmets, went mainstream about 20 years ago. Americans now consume over 90 million gallons annually; making it the largest olive oil market outside Europe.

This is good news. Olive oil has the highest percentage of heart-healthy monounsaturated fat of any edible oil. Quality olive oil also contains abundant antioxidants, substances that have been shown to provide cardiovascular and anti-cancer effects. For those committed to an anti-inflammatory diet, high-quality olive oil can be a cornerstone, delivering not just health benefits but also sensory pleasure with its vibrant taste and aroma.

But the olive oil industry’s expansion in the U.S. and worldwide has long been a controversy. In a 2007 issue of the New Yorker, an oft-cited article called “Slippery Business” by Tom Mueller revealed that fraud remains a major problem in the imported olive oil business. Mueller reported that adulteration with inferior seed oils is widespread.

Further, while large companies cultivate the image that the oil comes from rustic groves in the Italian countryside, the London Telegraph reported that the president of one major Italian importer admitted that only about a fifth of his company’s oil is pressed from Italian olives.

The designation “extra virgin” is also problematic. Mueller’s article pointed out that even the stringent taste tests established by the International Olive Oil Council (IOOC) to determine which oils qualify as “extra virgin” have their limitations – in Italy, producers often successfully appeal a negative verdict by arguing that samples were incorrectly collected or stored, or by resubmitting their samples to a friendlier panel.

My advice: buy small bottles of a certified organic oil. Check the label for the ICEA (Istituto per la Certificazione Etica e Ambientale, which means Ethical and Environmental Certification Institute) logo, or that of another organic certification body such as the USDA’s green-and-white ORGANIC logo. Also, perform your own sensory test: top quality extra-virgin olive oil (which I believe should be used for all cooking, not just bread-dipping and salad-drizzling) has a natural peppery finish and a deep, “green” aroma of grass and artichoke. Though such oils may come at a higher price, they align well with the principles of an

Andrew Weil, M.D.

Originally posted by May 2008. Updated May 2025. 

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What is osteoporosis?

Osteoporosis refers to a loss of bone mass causing bones to become more porous and fragile. Our skeletal frame is constantly being remodeled, with bone tissue being broken down and rebuilt on a regular basis. Bone density (the degree of mineralization of the bone matrix) usually increases until about the age of 30, but after that, it is more vulnerable to loss. Osteoporosis develops when more bone is lost than can be rebuilt. Eventually, bones become brittle and easily fractured. There are actually two different types of bone – both of which lose bone mass later in life, but at different times.

Trabecular bone refers to the inner portion of bone that contains calcium in lattice crystal-like structures. The years from childhood through young adulthood are critical for depositing calcium in trabecular bone, which then provides a reserve of this mineral in later life. Trabecular bone is sensitive to several hormones, including estrogen, which control the amount of calcium deposited and withdrawn. The calcium in trabecular bone is used by the body when blood calcium levels are low. After age 30, a gradual loss in trabecular bone begins to occur.Cortical bone is the dense layer that forms the outer layer of bone. While both types of bone are crucial to bone strength and both contain calcium, cortical bone does not give up its reserves as readily as trabecular bone and does not begin to decline in mass until after about age 40.What are the causes of osteoporosis?Genetics. Women are more at risk, but anyone of thin build and of Northern European or Asian descent is at higher risk. Studies of mothers and daughters have shown that heredity plays a role in bone density. Bone loss is more gradual in men, but once they reach age 70 their risk for osteoporosis increases significantly. Men in this age group are at increased risk for fractures, particularly if they are sedentary and have a diet low in calcium.Menopause. Particularly in those not taking hormone replacement therapy. estrogen plays an important role in maintaining bone mass. Once women reach menopause and estrogen levels decline, bone loss escalates. Rapid bone loss continues for about five years during and after menopause and can deplete three to four percent of total bone mass. This surge of bone loss eventually tapers off after a few years and soon equals the amount of bone loss in men of the same age. But the loss of bone minerals continues throughout the rest of a person’s life. About one out of every three postmenopausal women has osteoporosis to some degree with increased risk of fractures, particularly of the hip, vertebrae and wrists. Hip fractures are especially dangerous. About 20 percent of elderly women who undergo hip replacement surgery due to a fracture die of complications within one year. And half of those who survive will require full-time nursing care.Poor intake of calcium. Dietary calcium intake plays a vital role in bone mineralization during the growth years. Even after maximum bone mass has been achieved, calcium intake continues to be important to help slow down bone loss later in life. Dairy products are one of the best sources of calcium, but many people choose not to eat them or can’t tolerate them because of lactose intolerance or allergy. Other food sources of calcium are canned sardines, dark green vegetables like broccoli, collard greens and bok choy, as well as tofu and calcium-fortified juices and soy milk. However, a supplement is recommended to ensure you are getting enough.Lack of vitamin D. Vitamin D plays a pivotal role in allowing the body to absorb calcium. Vitamin D is synthesized naturally in the skin when it is exposed to sunlight. It is also available in fortified milk and cereals. However, many people do not produce enough vitamin D or get enough from food. Vitamin D deficiency is common among older people and those who are homebound or bed-ridden.Inactivity. Weight-bearing activities such as walking, jogging and weight training help to maintain bone density. A sedentary lifestyle promotes bone loss as well as muscle loss. Conversely, consistent use of muscles promotes the building of bone. Regular physical activity strengthens both muscles and bones, slows down bone loss and decreases the risk of injury from falls.Smoking. The relationship between bone loss and smoking has been confirmed by numerous studies.Excessive alcohol intake. People who drink alcohol to excess are more prone to fractures. This may be partially due to the diuretic effect of alcohol, which induces calcium loss through the urine. Alcohol can also decrease the absorption of calcium from the intestines and cause deficiencies in vitamin D and magnesium – both of which are important to bone health.High sodium intake. Several studies have demonstrated the harmful effects of high dietary sodium on bone integrity. Decreasing sodium intake can help reduce bone loss considerably.Coffee. Coffee consumption of more than two cups a day may contribute to accelerated bone loss.High consumption of animal protein. Some studies have shown that a diet high in animal protein promotes bone loss by leaching calcium from the bones, although the verdict is still out on this issue.A high acid-ash diet. Recent research has suggested that eating an acid-ash producing diet (high in animal protein and grains, low in vegetables and fruit) causes an increase in urinary excretion of calcium, leading to bone loss.Medications. Certain medications, such as steroids and anticonvulsants, may contribute to bone demineralization.How is osteoporosis diagnosed?

The most accurate testing method to measure bone density and diagnose osteoporosis is the DEXA (Dual Energy X-ray Absorptiometry), which uses a computer to scan an image of the hip and spine. A more important measure is the FRAX score, which gives the risk of fracture. Less accurate screening methods are now available in pharmacies and at health fairs. X-rays, which were used in the past, are not sensitive. At least 25 percent of bone loss has to occur before osteoporosis can be reliably diagnosed from a routine X-ray.

What is the conventional treatment of osteoporosis?

There are a number of conventional prescription drugs for osteoporosis. The decision to use them should be made carefully, based on a person’s FRAX score and lifestyle. They have different benefits and risks, however. Evista (raloxifene) might be suitable for some women while Actonel (risedronate sodium) or Fosamax (alendronate sodium) would be better for others. Both Actonel and Fosamax seem to do a fairly good job of slowing menopausal bone loss. Fosamax’s effects can be seen as soon as three months after treatment begins and continue as long as you are on the drug. Unfortunately, this drug can cause severe digestive reactions including irritation, inflammation, and ulceration of the esophagus, all of which may cause chest pain, heartburn or pain with swallowing.

Actonel is newer than Fosamax and works in much the same way. Research shows that it reduces the risk of new vertebral fractures by 65 percent within one year of treatment. I have tended to recommend it over Fosamax because patients tell me that the side effects are milder. The most common include stomach upset, diarrhea, headache and joint pain that may disappear as the body adjusts to the medication.

Evista (raloxifene) is an entirely different type of drug, a selective estrogen receptor modifier (SERM). These agents seem to provide the benefits of estrogen replacement without increasing breast cancer risk. Because of the overlap in estrogen effects, drugs used to address breast cancer may also have influences on bone, and vice-versa. In fact, Evista appears to reduce breast cancer risk as well as protect against osteoporosis. Side effects include hot flashes and vaginal discharge, dryness, or itching. Tamoxifen, another drug used in breast cancer treatment, also protects against osteoporosis.

In 2009 The National Cancer Institute completed a five-year study comparing Evista to tamoxifen, called the “Study of Tamoxifen and Raloxifene (STAR),” The investigators found that both drugs were equally effective in reducing the risk of invasive breast cancer in postmenopausal women at high risk of the disease. Evista was reported as having a significantly lower risk of blood clots compared to tamoxifen, while having a slightly higher risk of non-invasive breast cancers. The conclusion was the overall benefit-risk profile was considered favorable for both medications depending on individual risk factors.

Fortunately, if you develop side effects to one of the available drugs, you can switch to another. Another drug receiving attention is strontium ranelate, a combination of the mineral strontium with ranelic acid. It has been licensed for sale in the UK and elsewhere in Europe for treatment of osteoporosis in postmenopausal women. A number of studies have shown that it can strengthen bone and reduce the risk of fractures, even among women 74 years of age or older when risks are highest. Strontium ranelate is not yet approved by the FDA for treatment or prevention of osteoporosis in the United States. It remains under study.

A final concern is that many women can’t tolerate the side effects of the popular drugs Fosamax, Actonel and Boniva, which are all varieties of bisphosphonates. Irritation of the stomach and esophagus is the most common reported problem, but some oral surgeons and dentists have begun to report a more serious concern in a sub-group of their patients: jaw necrosis, the death of the jawbone. This warrants further study.

What therapies does Dr. Weil recommend for osteoporosis?Eat plenty of vegetables and fruit. Potassium, magnesium, vitamin C and beta carotene (found in fruits and vegetables) have been associated with higher total bone mass. A diet rich in vegetables and fruit and moderate in animal protein and grains may minimize the acid-ash residue of the diet.Get enough calcium. This mineral is one of the primary constituents of bone, and adequate intakes are necessary for lifelong bone health. Choose high quality, organic dairy products such as yogurt and milk. Eat more sardines (with bones), dark green vegetables like collard greens, bok choy and broccoli, whole soy based products like tofu, and calcium-fortified soy milk and orange juice. Consider taking a calcium supplement if you are not eating at least three servings of dairy per day and/or calcium-fortified foods, if you are postmenopausal or if you have a family history of osteoporosis.Eat magnesium-rich foods every day, including spinach, tofu, almonds, broccoli and lentils. Pumpkin seeds and sunflower seeds are also good sources of magnesium.Eat vitamin K-rich foods every day. The best sources are green leafy vegetables (see the calcium-rich greens listed above), but most vegetables are good sources. Talk with your doctor about the effects of vitamin K if you are taking a blood-thinning medication.Make sure you get enough vitamin D. Have your vitamin level checked. I recommend supplementing with at least 2,000 IU daily for adults.Decrease your sodium intake. Avoid salty processed foods and fast food. Don’t salt your food before tasting it.Limit caffeine intake.Avoid alcohol or drink only in moderation.Increase weight-bearing activities, such as walking, weight training and calisthenics. Try to do at least 30 minutes of exercise most days of the week.

Originally posted October 2006. Updated February 2025.

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Water is a basic necessity, needed to maintain a healthy body, a clear mind, and a good balance within your tissues. About 60 percent of your body is water, and you must constantly replenish the supply, as it’s used continuously in the processes of life. Many people fail to drink enough of it. The oft-quoted traditional recommendation is at least eight 8-ounce glasses a day. I’m not sure you need to force that much down, but do try to drink fluids liberally throughout the day, and more than you think you need. While you’re doing all this drinking, however, make sure you’re not adding new toxins to your body.

Drinking Water

I have always recommended getting a water-purification system for your home if you can. If not, use high quality bottled water. Before you spend money on a filtration system, find out what’s in your water – have your tap water tested for contaminants such as fecal-coliform bacteria, lead, fluoride, chlorine, arsenic and nitrates, as well as parasites, other microorganisms, sulfates, herbicides, and pesticides. (Don’t rely on the free testing offered by companies selling water purifiers – they’re not thorough enough. Instead, use an independent lab.) You may find you don’t need a home purifying system. State and local health departments often do free tests for bacterial contamination, but to find out about toxic substances, you’ll need the services of a private testing lab. Testing for a range of common contaminants can cost more than $100, but the investment is certainly worthwhile it if saves you the cost of a purifying system.

If you decide to consider a system, do not invest in one without doing some homework first. The products vary greatly in quality, efficiency and price. Be skeptical of claims made by salesmen.

Chlorine and lead are two of the most common contaminants in water. Chlorine is a strong oxidizing agent that may increase the risk of heart disease and is linked to certain types of cancer. Water containing more than 10 parts per billion of lead is a health risk, especially for infants, children and pregnant women – and probably for everyone else, as well. Even small amounts may result in organ damage and stunt the nervous system. If you are using tap water for drinking or cooking, I suggest that you get in the habit of flushing your kitchen faucet daily by letting water run for three to five minutes in the morning (and  after periods of disuse).

Bottled Water

This is only a temporary solution to the problem. It is too expensive for regular use, and you cannot count on its safety. According to an investigation by the Natural Resources Defense Council, bottled water is sometimes  just tap water in disguise – and even bottled spring water can be contaminated. The New York-based environmental advocacy group tested more than 1,000 bottles of 103 brands of bottled water and found that about one-third violated state standards or microbial impurity guidelines. Some of the brands tested were contaminated with bacteria, while others contained chemical contaminants. The NRDC report noted that FDA rules exempt bottled water from some of the standards and testing that apply to tap water. (Visit the NRDC report to read more about tap water.)

You can try drinking bottled distilled water if you like. It’s water that has been turned into steam so its impurities are left behind. The steam is then condensed to make pure water. The process of distillation kills and removes virtually all bacteria, viruses, heavy metals, and other organic and inorganic contaminants. Once distilled, the water is as pure as water can reasonably be. While it’s true that distillation removes minerals as it eliminates various other contaminants from water, I don’t feel this is a problem. We get the minerals we need from food, not water.

Distilled water is what I prefer to drink.

Household Or Tap Water

In some parts of the United States the calcium and magnesium in water precipitate out and stick to the plumbing pipes, water heaters and even tea kettles as “scale.” This can eventually clog pipes and interfere with heat conduction. The minerals that make water “hard” also interfere with the ability of soap to dissolve and lather, so you can end up with soap film on your skin and hair, as well as your clothes and dishes.

The solution is to install a water softener that gets rid of the calcium and magnesium via the exchange of ions with sodium or potassium in a bed of small plastic beads or through a chemical matrix called zeolite. I recommend using potassium in the water softener, although it costs about three to four times more than sodium. Potassium is better for your health and better (though still not great) for the environment. Softened water is fine for bathing and washing, but don’t drink it unless  it has been purified.

Originally posted August 2006. Updated January 2025. 

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More and more evidence is accumulating that suggests chronic inflammation is the root cause of many serious diseases in the developed world, including heart disease, Alzheimer’s and many cancers. Research also makes it clear that certain foods can ramp up the body’s inflammatory response, while others can dampen or “cool” it. For optimal health, foods in the latter category should be prominent in the diet.

But there is more to eating than just maximizing health advantages. To me, the best foods are those that offer disease-preventive benefits such as anti-inflammatory effects and pleasure. When I enjoy a meal made with these foods, I feel as though I’ve hit a grand-slam homerun – the gratifying taste experience is heightened by the fact that each bite contributes to my overall well-being.

Many foods promote anti-inflammatory action; see my Anti-Inflammatory Food Pyramid for a broad sample. Some are not only potent in this regard, but are deeply flavorful, particularly when harvested at peak quality and prepared with focus and skill. Here are four that, in my view, meet those criteria admirably:

Berries: I can’t be more specific here, because I enjoy all berries, and all have anti-inflammatory effects – in fact, they are among the most healthful foods one can eat. One compelling research development: a study at Ohio State University found that black raspberries reduce the incidence of certain cancers in animals by 50 percent. A more exotic choice, less common in the U.S., is the juice (not the oil) of sea buckthorn berries. Known by its Italian name, olivello juice, this is one of the most concentrated natural sources of vitamin C ever discovered. It’s quite tart. I like it added to sparkling water. Sweeten it lightly if you wish.

Black cod: Also known as butterfish or sablefish, black cod has even more omega-3 fatty acids than salmon. As one of its names suggests, it has a buttery taste that makes it quite delicious. Once rare in the U.S. markets, it is becoming much easier to find; any well-stocked fish market should have it and you can order it online.

Bok choy: Cruciferous vegetables have potent anti-inflammatory and anti-cancer effects, and bok choy has a higher concentration of beta-carotene and vitamin A than any other member of the cabbage family. Steam or stir-fry it lightly or add to soups.

Ginger: In addition to be an effective anti-inflammatory agent, this spicy root is also an extraordinary carminative (a substance that helps eliminate intestinal gas) and anti-nausea agent. Add freshly grated ginger root to stir-frys, and try ginger lemonade made with grated ginger, lemon juice, honey and water or a simple ginger tea.

For some recipes that use these foods, check out Blueberry Pie, Grilled Fish with Tropical Relish, Hot and Sour Greens, and Ginger Almond Pears. These should persuade you that there’s no contradiction in the idea of food that’s both healthy and delicious. Enjoy!

Originally posted September 2011. Updated January 2025. 

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TUCSON – January 3, 2025 − Dr. Weil’s Anti-inflammatory Diet has been recognized as a Best Diet for 2025 by U.S. News & World Report.

Dr. Weil’s Anti-inflammatory Diet ranked 8th in Best Overall Diets.Dr. Weil’s Anti-inflammatory Diet ranked 2nd in Best Diets For Inflammation.Dr. Weil’s Anti-inflammatory Diet ranked 2nd in Best Diets For Arthritis.Dr. Weil’s Anti-inflammatory Diet ranked 5th in Best Diets For Brain Health.Dr. Weil’s Anti-inflammatory Diet ranked 5th in Best Diets For Diverticulitis.Dr. Weil’s Anti-inflammatory Diet ranked 6th in Best Diets For Gut Health.Dr. Weil’s Anti-inflammatory Diet ranked 7th in Best Diets For Menopause.Dr. Weil’s Anti-inflammatory Diet ranked 9th in Best Diets For Heart Health.

Dr. Weil’s Anti-Inflammatory Diet is not a diet in the popular sense – it is not intended as a weight-loss, nor is the Anti-Inflammatory Diet an eating plan to stay on for a limited period of time. Rather, it is a way of selecting and preparing anti-inflammatory foods based on scientific knowledge of how they can help your body maintain optimum health. Along with influencing inflammation, this natural anti-inflammatory diet will provide steady energy and ample vitamins, minerals, essential fatty acids dietary fiber, and protective phytonutrients.

Best Diets recognizes the diversity of individual health needs, empowering consumers to choose diets and eating plans that align with their specific nutritional and health goals. Now in its 15th year, U.S. News’ Best Diets examines 38 diets among 21 categories.

“The 2025 Best Diets ratings cut through the noise to deliver research-driven insights,” said Gretel Schueller, managing editor of health at U.S. News. “Recognizing that one size doesn’t fit all, U.S. News analyzed the latest industry research and consulted with renowned medical and nutrition experts to identify the most effective and sustainable diets for a wide variety of lifestyle goals and health conditions, allowing individuals to choose the diet that’s the best fit for them.”

U.S. News’ evaluation of diets follow a methodology devised by U.S. News in partnership with The Harris Poll, which factors in evaluations from 69 expert panelists — including medical doctors, registered dietitians, nutritional epidemiologists, chefs and weight loss researchers.

Those looking to choose a diet that’s right for them should consult a medical professional as part of their decision-making process.
For more information, visit Best Diets on U.S. News and use #BestDiets on Facebook, Instagram, TikTok and X.

About U.S. News & World Report
U.S. News & World Report is the global leader for journalism that empowers consumers, citizens, business leaders and policy officials to make confident decisions in all aspects of their lives and communities. A multifaceted media company, U.S. News provides unbiased rankings, independent reporting and analysis, and consumer advice to millions of people on USNews.com each month. A pillar in Washington for more than 90 years, U.S. News is the trusted home for in-depth and exclusive insights on education, health, politics, the economy, personal finance, travel, automobiles, real estate, careers and consumer products and services.

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Beans and legumes, like whole grains, are low-glycemic-index foods (slow-digesting carbohydrates) and an important part of the Anti-Inflammatory Food Pyramid. They are rich in vitamins, minerals, and fiber – key dietary components that support healthy aging – and are delicious when prepared properly. Additionally, being among the most inexpensive foods you can buy, they stand as the ultimate refutation of the notion that “you have to be rich to eat healthy.”

Legumes are the seeds of plants in the Fabaceae family that includes beans, lentils, soybeans, peas, peanuts, and even alfalfa and clover. They are exceptionally healthy foods for humans and animals, with the bonus of being excellent for the environment: their roots fix nitrogen in the soil, reducing the need for petroleum-based fertilizers.

The term “legumes” usually refers to pulses – the edible seeds of annual pod-bearing plants that are dried for consumption. In other words, these are the dry beans and lentils you can find in the bulk bins of any natural food store.

Beans and lentils are rich in folic acid, magnesium, potassium, B vitamins, complex carbohydrates, and soluble fiber, and, at 20-25% protein by weight, are a go-to for vegetarians and vegans.

The American Diabetes Association, the American Heart Association, and the American Cancer Society all recommend legumes as one of the most important food groups for disease prevention and optimal health. Due to their content of fiber, protein, and micronutrients, legumes aid in blood sugar regulation more than almost any other food group, a key quality for diabetics and those concerned with maintaining stable insulin sensitivity.

Legumes are also heart-healthy; their high fiber content lowers cholesterol and triglyceride (blood fat) levels. A study of over 15,000 middle-aged men across the U.S., Europe, and Japan for 25 years found the regular consumption of legumes was associated with an 82% reduction in risk of death from heart disease. Most varieties of beans and lentils are also high in folate, a vitamin that helps prevent the build-up of the amino acid homocysteine – elevated levels of which are a major risk factor for heart attack and stroke.

Cheap, healthful, versatile, and delicious – no wonder that pulses are  staples throughout the world. Whether you enjoy them as dips and spreads like hummus, paired with nutritious whole grains such as the ever-popular beans and rice, or merely used to bulk-up soups, stews, and salads, they deserve a prominent place in your anti-inflammatory kitchen!

General tips on cooking with legumes:
This guide is for cooking dried legumes from scratch, which is by far the most inexpensive, fresh, and tasty way to enjoy them. However, canned beans can be a good choice in a pinch. If you opt for canned, look for varieties that do not contain chemical preservatives, and be sure to rinse them thoroughly to remove excess sodium that may have been included in the canning liquid.

Some dried beans such as black, navy, and kidney beans are found in typical supermarkets, but you will have better luck finding more obscure beans, such as azuki beans and unique lentil varieties at natural foods stores or ethnic market (such as Indian groceries). For all dried legumes:

Opt for organic varieties from the bulk bins of health food stores whenever possible – they have higher turnover rates, which improves the likelihood of freshness.Store in airtight containers in a cool, dry place that is not in direct sunlight. Generally, if done properly, they can be stored for up to one year.Before preparing, it is advisable to spread them out on a light surface to check for and remove any small stones, spoiled beans, or other debris. Then, place in a strainer and rinse under cool water.

Almost all legumes – split peas and lentils being the exceptions – should be soaked before cooking. Soaking improves digestibility and decreases cooking time. Place rinsed, dried beans in a pot and add water until it is roughly three inches above the beans. Cover the pot and place in the refrigerator for at least one hour for small beans, six hours, or overnight for larger varieties. Then drain the soaking water – don’t use it for cooking, as it’s full of difficult-to-digest starches that can cause flatulence and other digestive woes.

The instructions in the list below are for stovetop preparation in a pot. But you can also use a pressure cooker or Instapot for most of these beans, which can reduce cooking times by up to 80 percent. See the instructions that were included with your cooker for details on the amount of liquid needed and cooking times.

You can also cook your legumes in vegetable stock instead of water for added flavor, but do not add any salt or acidic ingredients like tomatoes or lemon juice – either will toughen the beans and greatly increase cooking time. As a general rule, wait until beans are done or nearly done cooking before seasoning.

To further reduce the gas-producing properties of beans, add a large strip of dried kombu seaweed to the pot of beans and water before boiling. Remove the kombu once cooking is finished. You can find kombu in your local natural foods store or ethnic markets. Adding a slice or two of ginger or some fennel or cumin seeds can also help. Additionally, skimming and discarding the foam during boiling is also an effective means of gas reduction.

To cook: Refill the pot with fresh, cold water for cooking (three cups per cup of soaked beans is a good general rule, but optimal amounts for each legume variety are provided). Bring to a boil in a pot with a lid. Once boiling, reduce to a simmer, tilt the lid slightly to allow steam to escape, and leave to cook for the designated time. Beans are done when they are fully tender; though if you desire an even softer texture (useful for some recipes that call for mashed beans) simply cook them longer.
Try these legumes as part of a healthy aging food/diet plan:

Adzuki beans Anasazi beans Black beans Black-eyed peas Chickpeas Fava beans Garbanzo beans Kidney beans Lentils Lima beans Navy beans Pinto beans Dried peas Tepary beans

Originally Posted August 2011. Updated October 2024. 

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What is high cholesterol?

High cholesterol is a well-established risk factor for heart disease. Cholesterol is a waxy, fat-like substance that is primarily made by the liver, although some comes directly from the diet. It is an essential component of cell membranes and is used by the body to produce some hormones and vitamin D.

Cholesterol is carried through the bloodstream attached to two different compounds called lipoproteins: low-density lipoproteins (LDL) and high-density lipoproteins (HDL). LDL is commonly known as the “bad” cholesterol because it transports cholesterol from the liver throughout the body and potentially allows it to be deposited in artery walls. HDL, known as the “good cholesterol,” picks the substance up from the blood and delivers it to cells that use it or takes it back to the liver to be recycled or eliminated from the body.

Too much cholesterol in the blood can accumulate on artery walls causing hardening of the arteries (atherosclerosis). This narrows arteries, slowing or blocking the flow of oxygen-carrying blood to the heart and other organs. If blood flow is cut off completely because of clogged arteries, the result is damage to the heart muscle – a heart attack.

What are the symptoms of high cholesterol?

High cholesterol itself does not cause symptoms

What are the causes of high cholesterol?

The tendency toward high cholesterol appears to be genetic although diet is also an influence. Other factors include being overweight and being physically inactive. The older you get, the more likely your cholesterol levels are to rise. Before menopause, women tend to have lower levels than men of the same age, but after menopause, women’s LDL levels often increase.

There is considerable controversy over whether high cholesterol is in itself a cause of heart disease (the lipid hypothesis),or a symptom of an inflammatory condition that is the true cause (the inflammation hypothesis). According to the latter theory, chronically high levels of inflammation create small lesions on arterial walls; the body sends LDL to heal those lesions, but it ultimately accumulates and oxidizes, causing blockages. From this perspective, the best lifestyle approach to lower cardiovascular disease risk is to lower inflammation in the body rather than just focusing on LDL levels.

The two theories are not mutually exclusive; they may both be true to some extent.

How is high cholesterol diagnosed?

Your cholesterol levels can be measured by a blood test done after you’ve fasted for nine to 12 hours. Results will reveal your total cholesterol level, your LDL and HDL levels as well as those of triglycerides, the most common type of fat circulating in the body. Some doctors also obtain tests for LDL particle size and distribution, which will influence their recommendations.

Desirable levels of total cholesterol are 200 mg per deciliter of blood or less; levels between 200 mg/dL and 239 mg/dL are considered borderline high; 240 mg/dL or higher is considered high and raises your risk of heart disease to twice what it would be if your total cholesterol were 200 mg/dL or lower.

A desirable level of heart protective HDL cholesterol is 60 mg/dL or higher; levels below 40 mg/dL for men and less than 50 mg/dL for women increase the risk of heart disease. According to the American Heart Association, the mean level of HDL cholesterol for American adults age 20 and older is 54.3 mg/dL.

A desirable level of LDL (“bad”) cholesterol is less than 100 mg/dL – the lower your LDL, the better in terms of heart disease risk. Levels between 139 and 150 mg/dL are borderline high and those between 160 to 189 mg/dL are considered high, while LDL levels above 190 mg/dL are classed as very high. According to the American Heart Association, the mean level of LDL cholesterol for American adults age 20 and older is 115.0 mg/dL.

Normal triglyceride levels are considered 150 mg/dL or lower; those from 150 to 199 mg/dL are considered borderline high while those from 200-499 mg/dL are considered high, and those above 500 mg/dL are deemed very high. The American Heart Association reports that the mean triglyceride level for American adults age 20 and older is 144.2 mg/dl.

What is the conventional treatment of high cholesterol?

Treatment of high cholesterol usually begins with lifestyle changes geared toward bringing levels down. These include losing weight if you’re overweight, and changing your diet to emphasize vegetables and fruits, fish, particularly cold water fish such as wild Alaskan salmon, mackerel,sardines, herring and black cod that provide heart healthy omega-3 fatty acids. If lifestyle changes don’t help or if you’re unable to make the changes your doctor recommends, cholesterol-lowering drugs may be prescribed. These include statins, which effectively lower LDL cholesterol; bile acid sequestrants that may be prescribed along with statins to lower LDL; nicotinic acid to lower LDL cholesterol and triglycerides (and raise HDL); drugs called fibrates that may be prescribed to lower LDL cholesterol and may raise HDL; and a drug called Ezetimibe to lower LDL by blocking the absorption of cholesterol in the intestine.

What therapies does Dr. Weil recommend for high cholesterol?

Dr. Weil recommends making the following lifestyle and dietary changes in order to lower high cholesterol levels:

Lose weight. Even a modest amount of weight loss can lower cholesterol levels.Reduce the amount of sugar and flour in your diet. Recent evidence indicates that added sugar – in the form of table sugar (sucrose) or high-fructose corn syrup – is probably a greater contributor to heart disease than is consumption of saturated fat. This suggests that the inflammatory hypothesis may in fact have more validity than the conventional lipid hypothesis, although the debate is far from settled. As a general rule, Dr. Weil advises against consuming foods with added sugars, particularly soft drinks and highly processed snack foods, which can cause rapid spikes and dips in blood sugar levels. The result can be overeating, obesity and heart disease.Avoid trans-fatty acids. These heart-damaging fats can reduce HDL (“good”) cholesterol levels and raise levels of LDL (“bad”) cholesterol. The tip-off that trans-fatty acids are present in foods is the listing of “partially hydrogenated oil” on a food’s ingredient list. Trans-fats are found in many brands of margarine and in most heavily processed foods, as well as in snack foods such as chips, crackers and cookies, and in the oils used to cook fast-food French fries, doughnuts and movie popcorn.Exercise. Daily aerobic exercise can help increase HDL levels.Don’t smoke. Smoking is a known risk factor for heart disease. It can also significantly lower HDL cholesterol.Relax. Emotional stress may prompt the body to release fat into the bloodstream, raising cholesterol levels. Counter stress by practicing daily breathing exercises and other stress-reduction techniques such as yoga, meditation, guided imagery or tai chi.

Nutrition and Supplements For High Cholesterol

Dr. Weil recommends the following dietary changes that may help lower cholesterol levels.

Eat some nuts every day. Choose almonds, walnuts and cashews, all of which contain heart-healthy monounsaturated fat.Substitute whole soy protein for some animal protein. Soy protein such as tofu, tempeh, soy milk, whole soy beans and roasted soy nuts has been shown to lower cholesterol levels. Choose organic products where possible.Use fresh garlic regularly. Garlic has been shown to lower both cholesterol levels and blood pressure. Use one or two raw or lightly cooked cloves a day.Drink green tea daily. The antioxidants it contains help lower cholesterol and prevent the cholesterol in your blood from oxidizing.Eat plenty of soluble fiber. Beans and lentils, apples, citrus fruits, oats, barley, peas, carrots and ground flax seed are all good sources of soluble fiber, which has a significant cholesterol-lowering effect. Limit refined carbohydrates . These include cookies, cakes, crackers, fluffy breads, chips and sodas, all of which can worsen cholesterol levels by lowering HDL and also increase triglyceride levels.Take coenzyme Q10 (CoQ10). This highly effective antioxidant benefits heart health by preventing the oxidation of LDL cholesterol and by supporting the utilization of oxygen by mitochondria in the heart cells, which is where energy metabolism occurs. Statin drugs can reduce the body’s normal production of CoQ10, so anyone on statins for high cholesterol should consider supplementing with CoQ10. CoQ10 may also help lower blood pressure.Take fish oil. Fish oil contains an abundance of essential omega-3 fatty acids (omega-3s) that have been shown to lower triglyceride (blood fat) levels, minimize inflammation and clotting, and increase HDL (“good”) cholesterol. Research indicates that omega-3s may help reduce the risk and symptoms of a variety of disorders influenced by inflammation, including heart attack and stroke. You can add omega-3s to your diet by eating more cold water fish such as wild Alaskan salmon, sardines, herring, mackerel and black cod. If that’s not possible, Dr. Weil recommends taking two grams daily of a fish oil supplement that contains both essential omega-3 fatty acids, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). When choosing a supplement, look for one derived from molecularly distilled fish oils – these are naturally high in both EPA and DHA and low in contaminants. Also choose a supplement brand that has been independently tested and guaranteed to be free of heavy metals such as mercury and lead, and other environmental toxins including polychlorinated biphenyls, also known as PCBs. Vegetarians and others who avoid fish can take omega-3 supplements derived from algae.

Originally Posted December 2008. Updated October 2024.

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What is fish oil?

Fish oil is a rich source of the two essential omega-3 fatty acids known as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). It occurs in the fatty tissues of cold-water, oily fish and is also available in supplement form (liquids or capsules).

Why is fish oil and omega-3 necessary?

Both omega-3 and omega-6 fats are “essential,” meaning the body cannot make them; they must be obtained from the diet. For most of human history, these fatty acids were present in the diet in roughly equal amounts. However, modern foods provide an overabundance of omega-6’s, mostly from refined vegetable oils that are ubiquitous in fried food and snack foods like cookies and crackers. Omega-3s, conversely, are now relatively rare in American diets. The resulting imbalance of these essential fats drives inflammation and promotes a number of diseases, including heart attack, stroke, several forms of cancer and autoimmune diseases such as rheumatoid arthritis.

Compared to typical dietary intakes, regular consumption of fatty fish and/or supplemental fish oil and the omega-3 fatty acids these contain, combined with reduced intake of omega-6 fatty acids, can optimize fatty acid ratios and  reduce inflammation, protecting both mental and physical health. EPA supports heart health. DHA is a constituent of membranes of nerve cells in the brain and is thought to play an important role in normal brain development and function.

What are the signs of an omega-3 deficiency?

The average American diet is universally lacking in omega-3’s.The development of any of the conditions noted above may indicate a deficiency. Other signs of possible deficiency include excessive thirst, frequent urination, and dry hair and skin.

How much, and what kind of omega-3s does an adult need?

Dr. Weil recommends eating oily cold-water fish 2-3 times per week. If you use fish oil capsules, he recommends taking a USP certified product that provides 700 to 1,000 mg of EPA and 200 to 500 mg of DHA daily in the smallest number of pills. If you use liquid fish oil, find one that provides these amounts in the fewest teaspoons. Pregnant women in particular should be sure to supplement, as adequate supplies of omega-3 fatty acids are crucial to optimal brain and nervous system development in the fetus. When choosing a supplement, look for one derived from molecularly distilled fish oils – these are naturally high in both EPA and DHA and low in contaminants. Also choose a supplement brand that has been independently tested and guaranteed to be free of heavy metals such as mercury and lead, and other environmental toxins including polychlorinated biphenyls, also known as PCBs.

How much fish oil does a child need?

Fish oil has been used at one to three grams daily to help alleviate the symptoms of ADHD in children, but Dr. Weil believes the evidence is clear that all children can benefit from eating cold-water, oily fish at least twice weekly or from supplementing with one gram of fish oil daily. Effective doses are not clearly established, so consult your pediatrician before giving children fish oil supplements.

How do you get enough fish oil and omega-3s from food?

Oily fleshed, cold water fish such as wild Alaskan salmon, mackerel, sardines, herring and black cod are the best sources of fish oil.

Are there any risks associated with too much omega-3s?

Very large intakes of fish oil/omega-3 fatty acids (termed “Eskimo amounts” by the National Institutes of Health, referring to diets that consist almost exclusively of fish) may increase the risk of hemorrhagic stroke, and have been associated with nosebleed and blood in the urine.

Are there any other special considerations?

Because they can affect blood clotting, use fish oil supplements cautiously if you’re taking any anticoagulant drugs such as Coumadin (warfarin), have had a hemorrhagic stroke, or are scheduled for surgery. People with allergies to fish should avoid fish-derived omega-3 capsules. Fish flesh may contain mercury, so pregnant and breastfeeding women and children should take care to eat species of fish that are low on the food chain and relatively free of contaminants. Dr. Weil particularly recommends sardines, as they are both relatively mercury-free and abundant.

Vegetarians and others who avoid fish can take omega-3 supplements derived from algae.

Originally Posted April 2009. Updated September 2024. 

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