So you've got a pretty good nutrition plan. You know what to eat and what not to eat.
But what if you're looking for something a little more specific, or a simple dietary way to improve an aspect of your health without going absolutely crazy? Try these six small, non-life-threatening, scientifically proven dietary biohacks that can make you a healthier person.
1. Sleep Better
BIOHACK: Have a tablespoon of raw organic honey before bed.
WHY: Your brain uses a lot of energy derived from sugar during sleep, so the glucose in a small amount of raw honey can help keep it functioning properly. Make it raw honey—the liver can process it into glucose more efficiently than conventional grocery store honey.
2. Keep Your Heart Healthy
BIOHACK: Take a 350mg capsule of krill oil with dinner.
WHY: Filled with omega-3 fats EPA and DHA, krill oil can aid brain function, and has been shown to lessen the risk of heart disease by reducing levels of triglycerides (fats in the blood) and helping prevent the hardening of arteries.
3. Lower Your Blood Pressure
BIOHACK: Add raw cacao powder or butter to smoothies (or coffee!).
WHY: We’ve long known the antioxidant-rich cacao bean, chocolate’s main ingredient, can help heart function and reduce stroke risk. Now studies show it can lower blood pressure, too. Get raw cacao made to eat, not refined cocoa butter used to moisturize skin.
4. Bring Down Your Cholesterol
BIOHACK: Eat more avocados.
WHY: After advising Americans to cut back on fat in the ’70s, dietitians have now reversed their position, saying that fat may actually be preferable to carbohydrates. Avocados are packed with monounsatured fat, which can decrease LDL (bad) cholesterol levels while increasing HDL (good) cholesterol, mitigating the risk of heart attack.
5. Enhance Your Vision
BIOHACK: Get enough vitamin A, found in beef liver, kidney, and heart, and also veggies like sweet potatoes and kale.
WHY: Vitamin A from meat helps eyesight because it’s converted into retinol, which helps produce proteins that allow humans to see in low light. Plants have carotenoids (like beta- carotene) that can turn into a form of vitamin A in the body, further supporting good vision.
6. Boost Your Brain Waves
BIOHACK: Eat sunflower seeds.
WHY: Lecithin, a type of fat found in sunflower seeds, soy, and eggs, enhances mental sharpness and boosts brain performance. Essential for maintaining cell membrane function, lecithin can also be used to treat neurological disorders and dementias, as it increases acetylcholine (a neurotransmitter) in the brain.