Eating plenty of fiber can help you reach and stay at a healthy weight, absorb more nutrients from the foods you eat, and to help keep your blood glucose levels stable. But it can be hard for you to get the suggested 30 grams of fiber a day from fruits and vegetables alone. Adding a whole grain, nut, or seed to your meals and snacks may help fill in the gap. Experts from the research site Medical News Today suggest adding chia seeds to your meal plan to help you get more fiber. Chia seeds come from a flowering plant in the mint family, and can be added to just about any food or drink. It is not only full of fiber, but also protein and vitamins and minerals like calcium and phosphorus. Together, these are great for bone health. It has also been found that chia seeds contain more omega-3 fatty acids than the popular flaxseed. One ounce of chia seeds has just 138 calories, 8 grams of fat, and 12 grams of carbs (of which 10 grams are fiber). Sprinkle chia seeds on your salads, pizzas, or sandwiches for a healthy crunch. Also, since chia seeds can absorb [...]]]>
Heart disease is one of the biggest causes of preventable death in the United States. High blood pressure is one major heart disease risk factor. High blood pressure, also called hypertension, happens when the arteries in your body narrow or harden, making it harder for blood to travel to your heart and other body tissues. If you have high blood pressure, you are more at risk for heart attack, stroke, heart failure, kidney failure, or early death from such causes. Since the year 2000, the number of people with high blood pressure in the United States has risen by nearly one-fourth. For those aged 45 to 64, men had a nearly six-tenths increase in high blood pressure, while over one-third more women were diagnosed with high blood pressure between 2000 and 2013. Health experts believe that high blood pressure can be lowered with proper lifestyle changes, adequate medical care, medicines, and workplace wellness programs. Those who have high blood pressure (or who are at risk for it) should be sure to visit their healthcare provider on a regular basis, stay active, manage stress, and eat a heart healthy meal plan with plenty of whole grains, fruits, vegetables, lean proteins, and [...]]]>
A recent study published in the journal BMC Medicine showed that those who ate more fiber-rich whole grain foods may live longer than those who don’t eat them very often. Researchers looked at adults aged 50 to 71 over about 10 to 15 years. They tracked the subjects’ health status and fiber consumption. It was found that those who ate the most fiber had a two-tenths lower risk of death during the study, as well as lower risks for cancer and diabetes. The subjects who had the most fiber were less likely to be obese, less likely to smoke, and consumed fewer calories daily on average, compared to those who had the least amount of fiber. Those who received the most benefit from fiber had about 34 grams per 1,000 calories consumed each day. This means that if they had 2,000 calories each day, they took in about 68 grams of fiber. On average, Americans only get about 16 grams of fiber a day, which is half of the suggested amount for adults. Having more whole-grain products may actually help you eat fewer calories each day, since fiber slows down digestion. This helps you absorb more healthful nutrients from the [...]]]>
Vitamin E is a fat-soluble vitamin and antioxidant, an anti-aging compound that helps prevent cells from being damaged by free radicals. By keeping your cells healthy, you can prevent chronic disease, improve the health of your immune system, and produce healthy red blood cells to take oxygen to your heart and other organs. But it is important for vitamin E to be absorbed properly in your body in order for you to benefit from it. A recent study published in the American Journal of Clinical Nutrition found that blood fats, such as cholesterol and triglycerides, can keep vitamin E from being used in the body. Researchers at Oregon State University looked at a group of adult men and women who ate collard greens with a compound in them that helped track vitamin E throughout their body. It was found that less than one-third of the vitamin E in the leafy greens made it to the tissues that needed it. Although more studies will need to be done to confirm these findings, those with higher blood fats are likely to be at a higher risk of chronic disease. This is because vitamin E will be more likely to be absorbed by [...]]]>
Smoking is a known risk factor for high blood pressure and heart disease. Over time, smoking can narrow your blood vessels, making it hard for oxygen-rich blood to get to your heart and other organs. However, your smoking habit may also be raising the heart disease risk of those around you. A recent study published in the journal Circulation found that children who were exposed to secondhand smoke had an increased risk of carotid plaques in their arteries as adults. Researchers looked at children’s blood samples and the smoking habit reports of their parents, then looked at ultrasounds of the grown-up kids about 26 years later. It was found that, compared to the kids who had two nonsmoking parents, the cigarette smoke byproduct cotinine was twice as likely to be found in kids who had one smoking parent. It was 3.5 times more likely to be found in the blood of kids who had two parents that smoked. Compared to the kids of nonsmokers, those who had smoking parents but no cotinine in their blood were 1.5 times more likely to have a carotid plaque in their arteries. Kids who did have cotinine in their blood were four times more [...]]]>
People with diabetes have a higher risk for sleep apnea, a condition in which your breathing stops and starts many times during the night. As this prevents you from getting a good night’s sleep, it puts you at a high risk for sleepiness during the day, memory and attention problems, insulin resistance, and even heart disease. Obstructive sleep apnea (OSA) is the most common type of this condition, and it usually affects people who are older or overweight. The good news is that a recent study found that people with OSA can manage the condition well by changing their lifestyle. The study, which was published in CHEST Journal, looked to see whether losing weight with certain lifestyle changes helped people with OSA feel more awake during the day. The Chinese researchers tracked 104 people with moderate to severe OSA. For one year, they were either given the standard treatment, or extra help from a dietitian. Those in the dietitian group were able to work with healthcare professionals specifically to change their eating and exercise habits. By the end of the study, the subjects in the dietitian group lowered their BMI and had a more balanced meal plan that included lots [...]]]>
You probably already know that a cornerstone of a healthy, balanced meal plan is plenty of plant foods. Fresh, frozen, and even canned vegetables, fruit, grains, beans and nuts provide important nutrients to help you avoid serious illnesses. A new study from researchers at Imperial College London in the UK has found what many health experts have long suspected: Eating more plants than animals is better for your heart. This was a very big study. The team looked at over 450,000 European men and women, and asked them detailed questions about their meal plans and other lifestyle factors, like physical activity. They were all between the ages of 35 and 70. At the end of the study, it was found that those who ate more plant than animal foods had a 20% lower risk of heart disease and stroke than the subjects who ate more meat, milk, and eggs. A few recent studies have also shown the benefits of eating more: Whole grains Beans and legumes Fruits Vegetables Nuts and seeds However, the researchers wrote that this type of study can’t prove that the plant foods were the biggest factor in the lowered heart disease risk. People who eat mostly [...]]]>
You may know that having a chronic disease, like type 2 diabetes or heart disease, can lead to emotional problems like depression and anxiety. Caring for your condition, in addition to all of your other responsibilities, can be very stressful. But did you know that it may also be true the other way around? According to the American Heart Association (AHA), about 16 million Americans have both depression and heart disease. But there may be good news. A new study from the American College of Cardiology has shown that treating depression can lower your risk for future heart disease. Researchers at the Intermountain Medical Center Heart Institute in Salt Lake City, UT, looked at health data from over 2,300 people in the state. All of them had moderate or severe depression. The subjects either took: Antidepressants Statins (cholesterol-lowering medicines) Antidepressants and statins together No medicines By the end of the study, the researchers saw that the people on antidepressants alone had half the risk of heart disease and stroke than those who took no medicines. Those who took both statins and antidepressants, or statins alone, did not have a better chance of avoiding heart disease. However, the subjects who had [...]]]>
Recently, we reported that Asian Americans have a higher risk of type 2 diabetes at lower weights. This means that people of Asian descent do not have to be obese or severely overweight to have problems with their blood glucose levels, insulin sensitivity, and A1C, like most Caucasians do. With this in mind, researchers have been looking for ways to lower diabetes risk in this unique population. For five years, a team of scientists at the National Center for Global Health and Medicine in Tokyo, Japan, looked at health data from almost 27,000 men and women in Japan. The subjects were between 30 and 64 years old, and none of them had diabetes at the start of the study. Each of them was asked how much time they spent strength training every week. By the end of the study, 1,770 people were diagnosed with diabetes, and BMI (body mass index) did not seem to be a major factor. And, those who reported weekly strength training were much less likely to get diabetes, regardless of other risk factors like blood glucose levels and body weight. While many studies have shown that cardio exercise (like running, walking, swimming, and dancing) can help [...]]]>
Your heart is the cornerstone of your overall health, since it pumps blood to all of your organs. For this reason, it is important to take care of your heart, not just when a problem presents itself, but also before that point.?A recent study published in the journal Circulation: Cardiovascular Quality and Outcomes looked at about 9,000 children between the ages of 2 and 11. Researchers at Northwestern University found that, of the children studied, most of them had healthy blood pressure. However, four-tenths of the children had high cholesterol levels, and nearly one-third were overweight or obese. Almost every child studied had a poor meal plan that had too much salt, and too little fruits, veggies, and healthy proteins like fish. More than one-half of the children drank too many sugary drinks. Less than one-percent of children over the age of five followed what is considered a heart healthy lifestyle. Parents can become healthy role models for their children by eating a healthy meal plan themselves, staying active, and providing plenty of healthy food options in the home. It is also suggested that schools provide more healthful choices and promote physical activity during the day, so that they can [...]]]>
As part of a heart healthy lifestyle, you may be told to lower your sodium (salt) intake in order to reduce your risk of high blood pressure. However, salt may be bad for your heart health in ways you have never thought of before. A new study published in the Journal of the American College of Cardiology found that high salt intake may actually affect the structure and function of your heart and kidneys over time. Researchers at the University of Delaware found that a high-salt meal plan may, over time, lead to problems with your immune system. This can make you more likely to get sick. It may also lead to lowered blood clotting and increased artery stiffness, which can put you at a high risk for heart attack and stroke. Even if you do not have high blood pressure, the researchers of this study say that high salt intake over time can lead to serious health problems.?So talk to your healthcare provider about lowering your sodium intake to about 2300 milligrams a day, as suggested by the United States Department of Agriculture’s Dietary Guidelines. One of the best ways to eat less salt is to lower your intake [...]]]>
Obesity can pose many heart health risks, such as high blood pressure, heart attack, and an increased risk of type 2 diabetes. A recent study published in the Journal of the American College of Cardiology found that those who are obese with a heart rhythm problem known as atrial fibrillation, or A. fib, can rid themselves of it with just a little bit of weight loss. Researchers at the University of Adelaide in Australia looked at 355 adults who were obese and had had A.fib for over four years. The subjects who lost about 10 percent of their weight were six times more likely to free themselves from symptoms of A. fib than those who did not lose any weight. Nearly half of people who lost 10 percent of their weight were free of A. fib, while only one-tenth of those who lost 3 percent of their weight or less were free of their A. fib symptoms. In addition, it was found that those who had 5 percent or more gains and losses in a yo-yo pattern in between their yearly check-ups were twice as likely to have heart problems as those who had a more stable weight pattern. Experts [...]]]>
Smoking is a known risk factor for high blood pressure and heart disease, because it constricts blood vessels that move oxygen-rich blood throughout the body. A recent study published in the Journal of the American College of Cardiology found that smokers who have had a heart attack or stroke before have a much higher risk of multiple heart attacks and strokes years later, compared to non-smokers. Researchers looked at around 1,800 adults who had severe narrowing of their heart’s arteries, and who had a recent heart surgery. It was found that those who continued to smoke after their surgery were twice as likely as non-smokers to have a heart attack. In addition, smokers were eight-tenths more likely to have a heart attack, stroke, and early death related to heart disease than non-smokers. Smoking greatly increases the likelihood of severe heart problems, as well as stroke, nerve damage and breathing problems related to restricted blood flow. The risk of having a heart-related event or stroke is likely to go up in those who have had one before, since your heart is a muscle that will tend to weaken after continued stress and strain. In order to be sure your heart and [...]]]>
Folic acid is a nutrient most commonly known for helping to prevent brain defects in infants. Therefore, it may not be too surprising to find out that this nutrient can also help prevent strokes, which occur when blood flow to the brain is cut off. A recent study published in the Journal of the American Medical Association found that those with high blood pressure may be able to lower their stroke risk with folic acid. Researchers from the Peking University First Hospital in Beijing, China, looked at over 20,000 adults with high blood pressure who had never had a stroke. The subjects were asked to take either a blood pressure medicine alone, or with folic acid. After about 4.5 years, it was found that those who took the blood pressure medicine with folic acid were about one-fifth less likely to have a first stroke than those who took the blood pressure medicine alone. Those in the folic acid group were also one-fifth less likely to have a heart attack, or die early from any heart-related event or stroke. The researchers believe that eating foods rich in folic acid can help lower your stroke risk. These foods include: Dark leafy greens [...]]]>
If you have any symptoms of metabolic syndrome, which include obesity, type 2 diabetes, high blood glucose levels, high blood pressure, and high triglycerides, your healthcare provider may have suggested that you cut down on sugar. But if you switched to diet soda to achieve this, you might be putting your health at risk. According to researchers at the University of Texas Health Science Center in San Antonio, older adults who drink diet sodas were more likely to have large waistlines (known as abdominal obesity). The researchers looked at about 750 people over the age of 65 who were involved in the San Antonio Longitudinal Study of Aging (SALSA). The subjects were tested for waist size, height, weight, and how much diet soda they had every day. The results of the study showed that the subjects who had at least one diet soda each day had a higher average BMI than those who drank none. Compared to the subjects who drank no diet soda, those who had at least one each day also tended to have a bigger waist over time. At the final follow-up, these people increased their waist size by about 3.2 inches. Those who had no diet [...]]]>