All articles tagged with #heart healthy diet
Dr. Christopher Davis, a cardiologist, recommends adding leafy greens and soluble fiber to most meals for cardiovascular health, while avoiding processed meats, trans fats, and sugary drinks to reduce heart disease risk. A balanced lifestyle including diet, exercise, and stress management is essential for heart health.
High blood pressure, or hypertension, affects nearly half of American adults and can lead to serious health issues if left untreated. The DASH diet, which emphasizes fruits, vegetables, whole grains, and lean proteins while limiting saturated fats and sodium, is recommended for managing high blood pressure. A heart-healthy lunch option for those with high blood pressure is a Vegan Superfood Grain Bowl, packed with potassium, fiber, and ingredients that promote blood vessel health. In addition to dietary changes, managing stress, staying active, and limiting alcohol intake are important for controlling high blood pressure.
Women who follow a heart-healthy diet, such as the DASH diet, during midlife may have a lower risk of cognitive decline as they age, according to a study published in the journal Alzheimer's & Dementia. The study found that women who closely adhered to the DASH diet had a 17% lower risk of reporting multiple cognitive complaints. Heart-healthy diets have positive effects on blood pressure, brain cell health, and inflammation reduction. Other heart-healthy lifestyle habits, including exercise, socializing, weight management, and adequate sleep, are also recommended for overall brain health.
A study conducted over 30 years with 5,116 women found that those who followed the heart-healthy DASH diet in midlife were about 17% less likely to report memory loss and cognitive decline later in life. The DASH diet, which focuses on plant-based foods and lower levels of saturated fat, cholesterol, sodium, and sugar, has been shown to reduce the risk of high blood pressure and dementia. The study highlights the importance of adopting a healthy diet in midlife to prevent cognitive impairment in older age.
A study conducted over 30 years on 5,116 women found that those who followed the Dietary Approaches to Stop Hypertension (DASH) diet in midlife were about 17% less likely to report memory loss and cognitive decline later in life. The DASH diet, designed to lower blood pressure, consists of higher levels of plant-based foods and lower saturated fat, cholesterol, sodium, and sugar. While the study relied on self-reported cognitive complaints without clinical assessment, it suggests that starting a healthy diet in midlife may help prevent cognitive decline or impairment in older age.
Cardiologists warn that lunch has the potential to be the unhealthiest meal of the day, with people often opting for greasy, processed foods or fast food. To maintain a heart-healthy diet, cardiologists recommend options such as a salad with lean protein, a grain bowl with vegetables and salmon, a peanut butter sandwich on multigrain bread, a nutrient-packed smoothie, or Greek yogurt with berries or nuts. They advise avoiding popular lunch choices like hamburgers and fries, processed meat sandwiches, and high-salt or cream-based soups. Choosing nutrient-dense ingredients and homemade dressings is key to maintaining a heart-healthy lunch.
Cardiovascular disease is a leading cause of death worldwide, and prevention is crucial. Understanding the risk factors, such as high blood pressure, high cholesterol, smoking, diabetes, obesity, family history, age, and physical inactivity, is the first step. Lifestyle changes, including adopting a heart-healthy diet, engaging in regular exercise, managing stress, and prioritizing mental well-being, can significantly reduce the risk. Regular check-ups and monitoring are also important for early detection and intervention. By taking proactive steps to protect heart health, individuals can lead longer, healthier lives.