Why Whole-Grain Rice a healthier choice than white rice?
Whole-grain rice comes in various colors, including gold, purple, red, and black, but the most common type is brown. This refers to the natural color of the grain rather than a specific variety.
When rice is milled and polished to remove the bran and germ, only the starchy endosperm remains, resulting in white rice. Unfortunately, this refining process also removes important nutrients. In contrast to white rice, brown rice is richer in fiber, several B vitamins (B1, B3, B6, and B9), magnesium, potassium, and iron. Studies indicate that replacing white rice with brown rice may help improve blood sugar levels and assist with weight management.
You can find various types of brown rice at the store, including aromatic long-grain basmati rice (popular in Indian dishes) and jasmine rice (a favorite in Thai and other Southeast Asian cuisines). To cook brown rice, combine one cup of rice with about two cups of water (or low-sodium vegetable broth) in a saucepan with a lid. Bring it to a boil, then reduce the heat, cover, and let it simmer for 45 to 50 minutes. For convenience, consider cooking a large batch and freezing individual portions for up to several months.
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According to a recent Japanese study that was written about in the January 2024 edition of JAMA Network Open, a smartphone-based mall walking program could inspire people to get more active.
The study examined step records from 217,344 mall patrons who carried a free smartphone step-tracking app. After walking 1,000 steps at the mall, participants received a digital coupon to participate in a lottery for shopping points.
Researchers collected daily step count data for the entirety of 2021. They discovered that on days when individuals engaged in the mall walking program, they averaged over 1,200 additional steps compared to days they didn’t participate. Notably, women and those aged 65 and older exhibited the most significant increases in their daily step counts.
The authors highlight that malls can be an excellent environment for walking, offering a spacious and safe area free from the complications of poor weather or heavy traffic.
This research is still being monitored.
Photo by Jonathan Borba from Pexels
Keeping your heart healthy is like taking care of a superhero inside you. There are two heart helpers, like heart doctors, who shared stories about how to make the superhero heart strong.
First, they say it's best to prevent problems before they happen, like stopping a bad guy before he causes trouble. If the heart has problems, it could be because of high blood pressure, too much cholesterol, or even a heart attack.
To make the superhero heart strong, you need to think about the future. Imagine what you want to do when you grow up. Do you want to run fast, play games, and enjoy life? Then, you need to focus on things like losing weight and keeping cholesterol in check. It's like giving your superhero heart the right training.
Also, keep an eye on your blood pressure. It's like checking if your superhero heart is doing well. You can do this at home, like having your own superhero gadget. If you notice any problems, tell your parents or a doctor.
Sometimes, the superhero heart needs special medicine. But some people are scared of taking it. The heart doctors say it's okay! The medicine is like a shield that protects your superhero heart. If you eat well and exercise, you might even need less medicine. You have the power to decide!
Next, you need to make time for your superhero heart. Exercise is like training for a big superhero mission. Plan when you will exercise, like making a schedule for superhero practice. If your plan gets messed up, have a backup plan. Maybe you can take a quick walk or do some exercises at home.
The superhero heart doesn't like extra weight. It's like carrying a heavy backpack all the time. So, make losing weight a team effort. Join a group of friends who want to be healthy superheroes too. Share your progress, tips, and challenges. It's more fun and helps everyone stay on track.
Lastly, be a portion superhero! It's like being a food detective. Measure your food to make sure you eat just the right amount. This way, you keep the superhero's heart happy and satisfied.
Remember, you are the superhero sidekick, taking care of the incredible heart inside you!
First, they say it's best to prevent problems before they happen, like stopping a bad guy before he causes trouble. If the heart has problems, it could be because of high blood pressure, too much cholesterol, or even a heart attack.
To make the superhero heart strong, you need to think about the future. Imagine what you want to do when you grow up. Do you want to run fast, play games, and enjoy life? Then, you need to focus on things like losing weight and keeping cholesterol in check. It's like giving your superhero heart the right training.
Also, keep an eye on your blood pressure. It's like checking if your superhero heart is doing well. You can do this at home, like having your own superhero gadget. If you notice any problems, tell your parents or a doctor.
Sometimes, the superhero heart needs special medicine. But some people are scared of taking it. The heart doctors say it's okay! The medicine is like a shield that protects your superhero heart. If you eat well and exercise, you might even need less medicine. You have the power to decide!
Next, you need to make time for your superhero heart. Exercise is like training for a big superhero mission. Plan when you will exercise, like making a schedule for superhero practice. If your plan gets messed up, have a backup plan. Maybe you can take a quick walk or do some exercises at home.
The superhero heart doesn't like extra weight. It's like carrying a heavy backpack all the time. So, make losing weight a team effort. Join a group of friends who want to be healthy superheroes too. Share your progress, tips, and challenges. It's more fun and helps everyone stay on track.
Lastly, be a portion superhero! It's like being a food detective. Measure your food to make sure you eat just the right amount. This way, you keep the superhero's heart happy and satisfied.
Remember, you are the superhero sidekick, taking care of the incredible heart inside you!
Depositphotos
According to new research, people may become more motivated to take better care of their hearts if they can see signs of plaque buildup inside their arteries.
More than 7,000 individuals participated in the study, which included the results of six randomised studies. The majority had scans done to look for plaque in their necks or heart arteries. In each study, participants were randomly assigned to two groups. The scan results for half were displayed, whereas for the other half, either no results were displayed or no scans were performed. One to four years were covered by the study follow-ups.
According to Harvard research, top-rated hospitals had "stunning" price differences for common testing.
You probably browse around to compare prices before paying for a service, like a house repair or a plane ticket, for example. But because of the way our healthcare system is set up, you can't do that for medical services. Until the bill comes, you frequently don't even know how much your health insurance will cover or how much is your obligation.
The new federal Transparency in Coverage rule, which goes into effect in January 2021, aims to address this issue. The Centers for Medicare and Medicaid Services issued the rule, which requires hospitals to: (1) publish the prices for every good and service they provide; and (2) create a user-friendly interface so that patients can estimate their expected costs for common tests and procedures.
Clear and varying prices
Clarifying the true costs related to diagnosis and treatment makes sense because cardiovascular disease is the most costly chronic disease for the American health care system. To achieve that goal, researchers at the Harvard-affiliated Beth Israel Deaconess Medical Center's Richard A. and Susan F. Smith Center for Outcomes Research made use of information made accessible by the new transparency rule. They were able to compare costs for six common heart tests and operations by browsing the websites of 20 of the best hospitals in the United States. These costs are the outcome of discussions between an insurance provider and a hospital or healthcare organization. Wide price disparities were uncovered by their research, which was published in the September 2022 issue of JAMA Internal Medicine.
According to lead author Dr. Rishi Wadhera, "The variation in prices for identical cardiovascular tests and procedures across different hospitals was, quite frankly, stunning." There was a 10-fold variation in the median cost of an echocardiogram (a cardiac ultrasound) between institutions. Prices varied even further for procedures like pacemaker implantation and percutaneous coronary interventions, which include minimally invasive techniques like stent placement to unblock blocked heart arteries.
Depending on which commercial insurance company a patient had, there were significant price variations within the same hospital. According to Dr. Wadhera, the cost of a stress test varies fivefold in one facility.
You probably browse around to compare prices before paying for a service, like a house repair or a plane ticket, for example. But because of the way our healthcare system is set up, you can't do that for medical services. Until the bill comes, you frequently don't even know how much your health insurance will cover or how much is your obligation.
The new federal Transparency in Coverage rule, which goes into effect in January 2021, aims to address this issue. The Centers for Medicare and Medicaid Services issued the rule, which requires hospitals to: (1) publish the prices for every good and service they provide; and (2) create a user-friendly interface so that patients can estimate their expected costs for common tests and procedures.
Clear and varying prices
Clarifying the true costs related to diagnosis and treatment makes sense because cardiovascular disease is the most costly chronic disease for the American health care system. To achieve that goal, researchers at the Harvard-affiliated Beth Israel Deaconess Medical Center's Richard A. and Susan F. Smith Center for Outcomes Research made use of information made accessible by the new transparency rule. They were able to compare costs for six common heart tests and operations by browsing the websites of 20 of the best hospitals in the United States. These costs are the outcome of discussions between an insurance provider and a hospital or healthcare organization. Wide price disparities were uncovered by their research, which was published in the September 2022 issue of JAMA Internal Medicine.
According to lead author Dr. Rishi Wadhera, "The variation in prices for identical cardiovascular tests and procedures across different hospitals was, quite frankly, stunning." There was a 10-fold variation in the median cost of an echocardiogram (a cardiac ultrasound) between institutions. Prices varied even further for procedures like pacemaker implantation and percutaneous coronary interventions, which include minimally invasive techniques like stent placement to unblock blocked heart arteries.
Depending on which commercial insurance company a patient had, there were significant price variations within the same hospital. According to Dr. Wadhera, the cost of a stress test varies fivefold in one facility.
Based on data collected over nearly five decades, a new study highlights the connection between heart health and brain function.
As we age, our bodies and brains naturally become less agile. Experiencing occasional forgetfulness or taking longer to remember names or events is a normal part of the aging process. However, in some cases, cognitive decline can occur at a faster rate. Recent research suggests that individuals who have experienced a heart attack may be more prone to accelerated cognitive decline (refer to "Cognitive changes after a heart attack").
Cognitive abilities, such as reasoning and memory, can be assessed through various methods. The study in question focused on overall cognition, which includes learning, processing speed, and executive function (the ability to carry out mental tasks like planning and remembering instructions). Immediately following a heart attack, survivors did not display any noticeable cognitive changes. However, over the subsequent years, they exhibited a persistent and accelerated decline in overall cognition compared to those who hadn't experienced heart attacks. According to the researchers, this decline was equivalent to approximately six to thirteen years of normal cognitive aging.
The study aimed to gain a deeper understanding of the causes of cognitive issues and explore potential prevention strategies. To achieve this, researchers analyzed data from six large studies conducted in the United States over the past five decades. The key findings, published in the July 2023 edition of JAMA Neurology, are summarized below.
Participants: 30,465 adults without a history of heart attack, stroke, or dementia. Of these, 56% were women, 29% were Black, and 8% were Hispanic.
Study Duration: The studies were conducted between 1971 and 2019.
Occurrences: During the follow-up periods, which ranged from around five to twenty years, 1,033 individuals experienced a heart attack, with 137 of them having two heart attacks. All participants underwent at least one cognitive assessment, and those who had a heart attack received assessments both before and after the event.
Key Findings: Cognitive changes were not immediately apparent after a heart attack. However, heart attack survivors experienced a decline in cognitive ability at a faster rate than normal in the subsequent years.
Plyometrics are dynamic exercises that can help improve strength, power, balance, and agility. It's important for beginners to start slow and with simple exercises.
What are plyometrics?
Plyometric training involves engaging in short, intense bursts of activity that specifically target fast-twitch muscle fibers in the lower body. These fibers play a crucial role in generating explosive power, which can enhance speed and jumping ability.
Competitive athletes in sports like basketball, volleyball, baseball, tennis, and track and field often incorporate plyometrics into their training routines. Additionally, plyometrics can also enhance coordination, agility, flexibility, and provide a great cardiovascular workout.
Who can safely try plyometrics?
There are various types of plyometric exercises, and many people are familiar with gym plyometrics that involve jumping onto boxes or over hurdles. However, these advanced moves should only be attempted under the supervision of a trainer once you have developed some skills and muscle strength.
It's essential to note that even the beginner-level plyometrics mentioned in this article can be challenging. If you have experienced joint issues, particularly in the knees, back, or hips, or struggle with balance, it's advisable to consult with your doctor before attempting any plyometric training.
How to maximize effort while minimizing the risk of injury
To ensure safety during plyometric exercises, consider the following tips:
1. Choose a surface with some elasticity. Opt for a thick, firm mat (not a thin yoga mat), a well-padded carpeted wood floor, or grass/dirt outdoors. These surfaces can absorb some of the impact upon landing. Avoid jumping on hard surfaces like tile, concrete, or asphalt.
2. Start with small jumps. Begin by jumping just a few inches off the ground. Remember, the higher you jump, the greater the impact upon landing.
3. Maintain proper form. Bend your legs when you land and avoid locking your knees. Aim to land softly, distributing the impact throughout your feet rather than solely on your heels or toes.
It may be difficult for busy individuals to adopt heart-healthy activities. These straightforward substitutions can help.
It can be difficult to prioritise heart health with a hectic schedule. It appears that there is no time for heart-healthy behaviours such as regular exercise, getting enough sleep and healthy nutrition. Therefore, you may take the stairs whenever possible or park further away from stores in order to increase your daily step count. But what else are your options? Here are three potential additions to your agenda:
Replace electronic communication with face-to-face meetings.
Texting, emailing, social media, and Zoom calls are acceptable as your primary means of communication. According to a scientific statement published in the Journal of the American Heart Association, it's not acceptable if these methods leave you feeling lonely or isolated, two conditions linked to increased risks for heart disease, heart attack, or stroke.
Try to replace some of your technological back-and-forth with people with in-person meetings in order to battle loneliness and isolation. Perhaps you can find time in your schedule for a brief walk, a cup of coffee, or lunch with a colleague or friend.
Matthew Lee, a sociologist and research associate at Harvard University's Human Flourishing Programme, explains, "Spending time face-to-face helps connect you to others and may make you feel less alone." "Being physically present can help you feel more engaged with others, more valued, and more likely to experience a sense of shared identity — all of which can help alleviate feelings of loneliness." This is why some physicians are beginning to engage in "social prescribing,' which includes recommending that patients participate in volunteer work and other activities that foster interpersonal social relationships."
Lee and a team of Harvard researchers recently published a study in the International Journal of Public Health indicating that social connectedness may reduce the likelihood of being diagnosed with depression or anxiety. Both are linked to heart disease and aggravate existing cardiac conditions.
Replace electronic communication with face-to-face meetings.
Texting, emailing, social media, and Zoom calls are acceptable as your primary means of communication. According to a scientific statement published in the Journal of the American Heart Association, it's not acceptable if these methods leave you feeling lonely or isolated, two conditions linked to increased risks for heart disease, heart attack, or stroke.
Try to replace some of your technological back-and-forth with people with in-person meetings in order to battle loneliness and isolation. Perhaps you can find time in your schedule for a brief walk, a cup of coffee, or lunch with a colleague or friend.
Matthew Lee, a sociologist and research associate at Harvard University's Human Flourishing Programme, explains, "Spending time face-to-face helps connect you to others and may make you feel less alone." "Being physically present can help you feel more engaged with others, more valued, and more likely to experience a sense of shared identity — all of which can help alleviate feelings of loneliness." This is why some physicians are beginning to engage in "social prescribing,' which includes recommending that patients participate in volunteer work and other activities that foster interpersonal social relationships."
Lee and a team of Harvard researchers recently published a study in the International Journal of Public Health indicating that social connectedness may reduce the likelihood of being diagnosed with depression or anxiety. Both are linked to heart disease and aggravate existing cardiac conditions.
Damar Hamlin, a safety for the Buffalo Bills, collapsed on the football field after taking a strong blow to the chest, prompting emergency personnel to provide cardiopulmonary resuscitation (CPR) to try restarting his heart.
Receiving even a streamlined, hands-only version of CPR when a heart stops beating (cardiac arrest) can at least double a person's chances of surviving. However, only about half of those who have a cardiac arrest outside of a hospital receive CPR from a bystander. And, because four out of every five cardiac arrests occur at home, the life you might save with CPR is more likely to be that of a loved one or someone you know rather than a stranger. Here are the CPR fundamentals for adults:
Understand two basic characteristics of cardiac arrest.
How do you know if someone is experiencing a heart attack? The following are two distinguishing features:
There is no response. There is no reaction if you say loudly, "Are you okay?" and shake someone's shoulders roughly.
Breathing abnormally. Check to see if their chest is going up and down, or put your face close to their nose and mouth to hear if they are breathing normally. The brain cannot receive enough oxygen from labored, erratic breathing, such as gasping or snorting.
Understand how to perform hands-only CPR.
First, dial 911—or, better yet, instruct someone nearby to dial 911. Put the phone on speaker so that you can begin CPR while waiting for instructions from the emergency operator.
Place the heel of one hand on the person's chest, directly over the breastbone and between the nipples. Place the heel of your other hand on top. Lace your top hand's fingers through the fingers of your bottom hand.
Push down while maintaining your arms straight and your shoulders precisely above your hands. Push hard: compress the chest by at least two inches with your body weight.
Repeat the compressions several times, aiming for 100 to 120 pushes per minute.
It can be challenging to prioritise heart health during busy days. Simply put, it seems like you don't have time for routines that keep your ticker in tip-top shape, such as regular exercise, sufficient sleep, and a healthy diet. To add a few extra steps to your daily tally, you might choose to park further away from a store or take the stairs whenever you can. What else can you do, though? These three activities may fit into your schedule.
Replace a bad breakfast with a good one.
Do you typically eat a quick breakfast that is high in processed meat, refined (as opposed to whole) grains, saturated fat, and added sugar? Regular consumption of that type of food may increase weight, blood sugar, cholesterol, or calories, all of which are bad for your heart.
Instead, opt for breakfast items high in fibre, a type of carbohydrate that either passes through the body undigested (insoluble fibre) or turns into a gel that coats the gut (soluble fibre).
Change your online correspondence to a face-to-face meeting.
It's acceptable if your primary method of communication with others is texting, emailing, using social media, or making Zoom calls. A scientific statement from the American Heart Association that was published in the Journal of the American Heart Association says that it is not okay if these methods make you feel isolated or lonely, because these feelings have been linked to higher risks for heart disease, heart attack, or stroke.
Try to substitute some of your electronic back-and-forth with people with in-person meetings in order to combat loneliness and isolation. Maybe you can make time in your schedule for a brief lunch, a coffee break, or a stroll with a friend or coworker.
Since "it's just the flu," a lot of people think that they don't see the point in getting flu vaccines. They believe that influenza, also known as "the flu," is just a cold that will go away in a few days. Sadly, the flu usually has more severe symptoms than a cold, including worsened coughing, considerably worse aches and fatigue, and a higher fever. Additionally, the impact of the flu on the lungs might result in dangerously low blood oxygen levels. The flu can therefore result in hospitalisation and even death. This is not only a rare occurrence; according to the CDC, the flu caused 140,000 to 710,000 hospitalizations and 12,000 to 52,000 fatalities per year in the United States from 2010 to 2020. In comparison, about 40,000 people pass away in car accidents each year in the United States.
How does flu affect the heart? The heart is rarely directly infected by the virus. Instead, the virus's negative effects on the heart are caused by atherosclerosis of the heart's arteries. Atherosclerosis affects many people over the age of 50, yet it hasn't always been recognised in some cases. Less oxygen is delivered to the heart muscle as a result of atherosclerosis, which narrows the arteries and lowers blood flow. The flu's impact on the lungs diminishes blood oxygen levels, which further reduces the heart's ability to receive oxygen. A heart attack or cardiac arrest may result from this (sudden death).
We're keeping tabs on this research.
A review article that appeared on September 1, 2022 in the International Journal of Cardiology suggested that psychological problems like anger, worry, sadness, and work stress may increase the risk of having the heart rhythm disease known as atrial fibrillation (afib).
The researchers analysed 13 studies with a combined participant population of more than 5.3 million participants. They discovered that the two most prevalent mental illnesses, anxiety and depression, were linked to an increased risk of afib by 25% and 10%, respectively. Anger was associated with a 15% increase in risk of Afib and significant work stress with an 18% increase in risk.
The researchers analysed 13 studies with a combined participant population of more than 5.3 million participants. They discovered that the two most prevalent mental illnesses, anxiety and depression, were linked to an increased risk of afib by 25% and 10%, respectively. Anger was associated with a 15% increase in risk of Afib and significant work stress with an 18% increase in risk.
As people get older, the advantages of taking more blood pressure medicine must be evaluated against the risks. Years later, the benefit of a decreased risk of experiencing a cardiac event, such as a stroke, heart attack, or heart failure, becomes apparent. On the other side, after increasing medicine dosages for a few weeks, there is a chance of experiencing dizziness, fainting, and falls due to too-low blood pressure.
Researchers compared usual care with more intensive blood pressure control in six previously published clinical trials involving more than 27,000 adults with high blood pressure, aged 60 and older, in order to better understand how long it takes for older people to experience the health benefits of aggressive blood pressure treatment.
The researchers discovered that a significant decrease in the risk of a major cardiovascular event did not occur until 34 months after beginning more severe blood pressure treatment, with a target of systolic blood pressure (the first number in a reading) of less than 140 mm Hg.
Researchers compared usual care with more intensive blood pressure control in six previously published clinical trials involving more than 27,000 adults with high blood pressure, aged 60 and older, in order to better understand how long it takes for older people to experience the health benefits of aggressive blood pressure treatment.
The researchers discovered that a significant decrease in the risk of a major cardiovascular event did not occur until 34 months after beginning more severe blood pressure treatment, with a target of systolic blood pressure (the first number in a reading) of less than 140 mm Hg.
Dietary fat can be beneficial or detrimental to the heart. Make an informed choice.
There are 'no fats, low fats, healthy fats, and bad fats. Dietary fat has a lengthy and often perplexing history. Where does it fit into a balanced diet, and what effect does it have on your health, particularly your heart? The following are some facts regarding fat.
A tale about two kinds of fat
Saturated and unsaturated fats are the two types. (A third form, trans fat, has been abolished or significantly reduced in food products.)
Saturated fat is regarded as "bad" fat. It is found mostly in animal products such as beef and pork, as well as dairy products such as cream, butter, and cheese. Other sources include fast food and processed meals.
Unsaturated fat is the "healthy" type of fat. There are two major subtypes of unsaturated fats: monounsaturated and polyunsaturated.
Monounsaturated. Avocados, peanuts, peanut butter, and nuts such as almonds, hazelnuts, cashews, and pecans contain these lipids. Additionally, certain oils, such as olive, peanut, safflower, sunflower, and canola, contain significant amounts.
Polyunsaturated. Omega-6 and omega-3 fatty acids are among these lipids. These are also referred to as essential fats because they cannot be synthesised by the body and must be obtained through meals. Omega-6 fatty acids are found in oils such as soybean, corn, sesame, and peanut. Additionally, they are abundant in walnuts, peanuts, pumpkin seeds, and flaxseeds. Canola and soybean oils, as well as fatty fish such as salmon, mackerel, herring, tuna, and trout, contain omega-3 fatty acids.
The most recent recommendations define a normal value as being less than 120/80 mm Hg (see below). However, it is not a magic number that should be used to determine what a specific person should aim towards. Instead, it's best to think about the blood pressure range that best suits your unique situation, with the overarching objective of aiming for the lowest acceptable top and bottom values.
Therefore, the crucial question is: what is acceptable? One size does not fit all. It depends on a variety of variables, including whether there are any other chronic illnesses present, such as kidney or heart disease. For instance, you don't want your diastolic pressure (the bottom number) to be lower than 50 to 55 mm Hg if you have coronary artery disease.
When heartburn is a frequent bed partner, it's difficult to sleep. How can you get rid of it? A small study suggests that sleeping on your left side may help, in addition to elevating your upper body with a wedge pillow, avoiding meals close to bedtime, and taking heartburn medications. The findings were published in The American Journal of Gastroenterology in February 2022. A total of 57 people with chronic heartburn were monitored while sleeping, with the same amount of time spent on their left, right, or back. The positions had no effect on the number of times participants' stomach acid back up into their esophagus (which causes heartburn pain). However, when participants were on their left side, as opposed to their back or right side, the acid cleared much faster. Less acid exposure can reduce heartburn pain as well as the risk of tissue damage and other serious problems.
Recognizing and treating heart failure as soon as possible may help to slow the progression of this serious condition.
If you start feeling tired or winded more than usual, it's easy to blame it on getting older, being out of shape, or being overweight. However, if these symptoms persist, don't dismiss them, especially if you're also experiencing ankle swelling and difficulty breathing when lying down.
These are all classic symptoms of early heart failure, which occurs when the heart is unable to effectively pump blood throughout the body (see "The FACES of heart failure"). Recent advances in both detection and treatment may help to alleviate the burden of heart failure, which is the leading cause of hospitalization in people 65 and older.
Eating a nutritious diet is important for treating and preventing heart disease. That is simple to comprehend, but sometimes difficult to implement. There is no such thing as a diet regimen that fits all, but there are 9 diet types. The American Heart Association changed its dietary advice for the first time in 15 years with this in mind. Rather than specifying dos and don'ts for individual nutrients (such as protein or fat), the new circulation guidelines (published online on Nov. 2, 2021) emphasize healthy eating patterns. As long as the following guidelines are followed, you can design a heart-healthy diet around your preferences and circumstances.
1. Keep a healthy balance of calorie consumption and physical activity.
Weight gain is associated with an increased risk of cardiovascular disease and eating more calories than you expend results in weight gain. Consult a dietitian to determine the number of calories you should consume based on your level of activity. It may just take a few minor adjustments to your diet to ensure that the calories you eat equal the calories you burn during activity. Perhaps you need to cut back on fast food in order to make room for healthy foods. Or perhaps your portions are overly large. For instance, a salad may contain a cup of beans when a quarter-cup would serve.
Reduced carbohydrate intake may improve several cardiovascular risk factors, but additional research is needed.
When many people envision a low-carbohydrate diet, they envision dishes heaped with red meat, bacon, and butter. Low-carbohydrate diets, which are frequently high in saturated fat, have long been considered bad for the heart. However, a study published online on Sept. 28, 2021, in The American Journal of Clinical Nutrition, discovered that a small amount of saturated fat may be OK if the rest of the diet is healthy.
The researchers discovered that following a well-designed low-carbohydrate diet plan appeared to minimize several risk factors for cardiovascular disease. This is despite the fact that saturated fat made up 21% of daily calories, which is more than double the amount of fat you should eat each day.
However, this does not mean you should remove all of the bread from your meal. It is premature to declare that a low-carbohydrate diet is actually heart-healthy. One cause for concern is that the researchers picked an unusually low-carbohydrate diet. "This was not a bacon and steak diet. This included nuts and lentils, vegetarian sloppy joes, salmon, and a variety of vegetables.
Reduce your risk of heart attack and stroke by aggressively decreasing your high systolic blood pressure (the top number). However, what significance does the diastolic (bottom) number have?
When it comes to blood pressure management, doctors typically focus on lowering the top (systolic) reading, and with good reason.
It has been proven that aggressively managing high systolic blood pressure will significantly reduce the risk of heart attack or stroke. However, what about the bottom number (diastolic)? It also plays a very important role in heart health, but one that is often overlooked.
A Tale of Two Digits
The two blood pressure readings indicate the heart's activity and rest. Systolic pressure is the pressure in the arteries caused by the contraction of the heart to pump blood throughout the body. The higher the number, the more difficult it is for the heart to pump blood.
Diastolic pressure refers to the pressure that exists between heartbeats. This pressure is necessary for coronary arteries to provide oxygen to the heart muscle. Normal blood pressure is defined as a systolic pressure of fewer than 120 millimetres of mercury (mm Hg) and a diastolic pressure of less than 80 mm Hg. A systolic value of 120 to 129 combined with a diastolic value of less than 80 is considered "elevated."
When it comes to diagnosing hypertension (high blood pressure), either number can be indicated if it is continually raised. For example, if your systolic blood pressure is 130 to 139 or your diastolic blood pressure is 80 to 89 — or both — you are said to have Stage 1 hypertension. Stage 2 hypertension is characterised by a systolic blood pressure of 140 or greater (or both) or diastolic blood pressure of 90 or greater. It's critical to monitor both numbers because, in several cases, if the systolic is elevated, the diastolic is elevated as well.
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