Drink beetroot juice in the morning, eat ginger with meals and 3 other healthy tips to try this week

Sometimes it’s not just what you eat or drink that makes a difference to your health, but also when you consume it. For example, 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, in addition to the usual nutritional advice.

Beetroot juice may 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 longer-lasting blood pressure benefits from sipping beetroot juice in the morning.

Studies suggest that the blood pressure lowering effect of beet juice can last up to 24 hours. Since your blood pressure already naturally drops at night, beet juice will likely have a greater impact throughout the day when you drink it in the morning.

There’s also no best time of day to eat ginger, but research suggests you may see the greatest benefits by eating it with a meal or shortly before a meal.

Ginger can relieve nausea and bloating and speed up gastric emptying (how quickly food moves through the stomach). These benefits, along with the anti-inflammatory effect of ginger, help you digest your food. Eating ginger with meals can also help stabilize your blood sugar levels and, therefore, give you more energy by avoiding spikes and crashes.

Adding more avocados to your diet can help lower LDL (“bad”) cholesterol and your total cholesterol levels. That’s because they’re high in monounsaturated fat and fiber, two nutrients known for their beneficial effects on cholesterol.

To get more avocado into your diet, try cooking with avocado oil or add it to sandwiches and salads.

Vitamin D and omega-3 are two popular supplements. Vitamin D alone can support your muscles and bones, and omega-3s benefit your heart and brain. But they can be even more effective when combined.

Taking both supplements can relieve pain, slow biological aging, improve depression and anxiety, and strengthen bones, with even greater benefit than taking each alone. But consult your doctor before adding new supplements to your routine.

If you’re looking to improve your heart health, try adding more lemon to your meals, whether by squeezing lemon juice or eating them raw, if you can stand the sour taste.

Lemons are rich in vitamin C, a nutrient that protects your cells from free radicals and prevents plaque buildup in your arteries, which can reduce your risk of heart attacks and strokes. Lemons also contain antioxidants that help lower blood pressure and LDL cholesterol, thereby promoting heart health. Just watch out for their acidity: rinse your mouth with water after consuming lemon to protect your tooth enamel, and watch for signs of acid reflux.