Our 19 Best Meal Prep Recipes for Diabetes
Bean & Pasta Salad
This bean-and-pasta salad is a satisfying dish packed with plant-based protein, plus a whole wheat pasta noodle for a serving of complex carbs. It combines tender pasta with fiber-rich beans, crisp vegetables and a zesty vinaigrette for a well-balanced bite. The flavors continue to meld as it sits, making it an ideal recipe for meal prep or gatherings.
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Sesame-Honey Roasted Cashews
These sesame-honey roasted cashews are a sweet-and-savory snack with a toasty crunch and a hint of umami from the sesame seeds, and they're high in protein and low in saturated fat and sodium. While they're perfect for snacking straight from the jar, they also make a delicious topping for salads, adding protein and flavor. When stored in an airtight container, these nuts can last up to five days, making them the perfect snack to bring to work or school.
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Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach
Mornings just got easier with these satisfying diabetes-friendly breakfast burritos made with eggs, spinach, serrano peppers and cheese. These burritos can last for months in the freezer and reheat within minutes in the microwave, so keep a stash on hand for when you need a quick, healthy breakfast.
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Crunchy Chopped Salad
This chickpea-cabbage salad features carrots and cucumbers, giving it a quartet of ingredients that all begin with the letter 'C'! This chopped salad is loaded with fiber and prebiotic chickpeas, promoting a healthy gut and keeping calories and carbohydrates low. Refrigerate this salad and the dressing for up to five days and enjoy it as a light lunch or side.
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Tuna Salad Lettuce Wraps
These tuna salad lettuce wraps are a fun anti-inflammatory lunch idea that skip the bread to keep carbs low. Tuna provides protein and omega-3 fatty acids, while the addition of Greek-style yogurt in the dressing amps up the protein even more. These wraps are packed with chopped apple, onion and celery to provide a welcome crunch. Making this ahead is easy, just refrigerate the tuna for up to five days and place in the lettuce leaves right before serving.
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High-Protein Strawberry & Peanut Butter Overnight Oats
These overnight oats get a protein boost from strained Greek-style yogurt (which can help stabilize blood sugar levels), peanut butter and soy milk, combining for 17 grams of protein per serving. We mix it up with chopped strawberries, but any berry or chopped fruit will pair nicely with this easy grab-and-go breakfast that can be enjoyed up to three days later.
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Elote-Inspired Pasta Salad
This zesty pasta salad draws inspiration from the flavors of elote—a Mexican dish with grilled corn on the cob that's smothered in a creamy mayo-based sauce and sprinkled with chili powder, cotija cheese and lime. The whole-wheat pasta and healthy fats in this recipe make it suitable for a diabetes-friendly eating pattern, plus it can be made ahead and eaten for up to four days.
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High-Protein Mason Jar Salad
Mason jar salads make for a convenient lunch that can easily be taken on the go or enjoyed at home. With just a few ingredients, you have a well-rounded lunch packed with fiber, protein and micronutrients that won't spike your blood sugar levels. This nutritious Mason jar salad allows plenty of room for customization based on your preferences.
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Cumin Chicken & Chickpea Skillet
This quick, protein-rich chicken skillet recipe draws flavor inspiration from shawarma with spices like cumin, paprika and pepper. Make a double batch and freeze it for a quick, healthy dinner. Serve with couscous and steamed broccoli for an anti-inflammatory boost that helps manage blood sugar.
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Sweet Potato, Kale & Chicken Salad with Peanut Dressing
These hearty diabetes-friendly kale salads hold up well for 4 days, making them perfect for meal-prep lunches. To keep the ingredients from getting soggy, dress this salad and top it with peanuts just before serving.
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High-Protein Blueberry & Peanut Butter Chia Pudding
This high-protein blueberry and peanut butter chia pudding is a perfect make-ahead breakfast packed with fiber and protein to keep you energized throughout the day. Chia seeds soak up the blended almond milk and blueberries overnight, creating a creamy pudding that's layered for a peanut butter-and-jelly effect. The combination of anthocyanin-rich blueberries and peanut butter with healthy fats makes this a great and filling breakfast for someone with diabetes.
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Chipotle-Lime Cauliflower Taco Bowls
A bold, smoky marinade elevates roasted cauliflower in this meal-prep version of our popular Chipotle-Lime Cauliflower Tacos by Carolyn Malcoun. To cut down on prep time for these healthy taco bowls, look for precut cauliflower in the produce department. You can also save time by using microwaveable quinoa pouches (you'll need one 8-ounce pouch for this recipe) instead of cooking quinoa. Plus, the quinoa will help keep you fuller for longer, and prevent your blood sugar from spiking.
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Peach-Oatmeal Breakfast Bars
Peach-oatmeal bars are the perfect way to start your day, or enjoy them as a midday snack. Made with fiber-rich oats, ripe peaches and a touch of brown sugar, these bars hold together beautifully, making them the perfect thing to grab during the dash out the door. Oats contain lots of soluble fiber, so they help regulate blood sugar by slowing the breakdown of carbohydrates. Plus, not only do they keep in an airtight container for days, you can freeze them for up to three months and thaw when you're ready to enjoy.
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Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas
This cottage cheese snack jar is a high-protein snack that layers creamy cottage cheese with crunchy bell peppers and crispy chickpeas. Cottage cheese provides protein and calcium, while chickpeas add extra plant-based protein and fiber to keep you feeling full until your next meal. A sprinkle of everything bagel seasoning brings bold flavors in every bite. These are the perfect preppable snack that can help you keep your saturated fat intake low.
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Canned Tuna Rice Bowl
This canned tuna rice bowl is a quick, flavor-packed meal combining a pantry staple and fresh ingredients. Flaky chunks of tuna offer heart-healthy omega-3s that combine with tangy kimchi and sit atop warm brown rice, paired with crunchy cucumbers, creamy avocado and toasty nori. A drizzle of Sriracha mayo brings everything together. It's easy to customize and comes together in minutes—perfect for a satisfying lunch or weeknight dinner. Not to mention, you can make this bowl ahead of time and keep it in the fridge for the rest of the week.
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High-Protein Strawberry Muffins
These strawberry protein muffins are the perfect option for breakfast or snack time, with strained Greek-style yogurt and almond flour adding protein. Fresh strawberries bring bursts of sweetness and potassium, which helps lower blood pressure and support diabetes management. These pair well with a cup of coffee, a smoothie or even a dollop of extra yogurt on top and will keep fresh in the fridge for a week or the freezer for three months.
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Pineapple-Ginger-Turmeric Shots
This bright, summery shot blends the anti-inflammatory benefits and earthy flavor of turmeric with ginger and a touch of heat from ground pepper, while pineapple and fresh-squeezed orange juice add a naturally sweet-tangy balance. The coconut water brings along diabetes-friendly benefits for blood pressure levels and hydration. These shots can be stored in the fridge for a few days or in the freezer for up to three months. While fresh turmeric and ginger add the biggest flavor, ground ginger and turmeric can be used in their place.
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Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce
Quinoa and chickpeas pack this vegetarian grain bowl with plenty of plant-based protein that will help keep glucose levels steady. Whip up a batch of these flavorful grain bowls and store them in lidded containers to stash in the fridge for easy, healthy grab-and-go lunches all week long.
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Eat-the-Rainbow Vegetable Soup
This vibrant and wholesome soup recipe helps support a diabetes-friendly eating pattern. It's packed with a variety of colorful vegetables like tomatoes, which contain lycopene, a phytochemical that may help reduce inflammation. The base of the soup is prepped ahead of time and stored in separate containers. Simply add the broth and heat it in the microwave when you're ready to eat. If you don't wish to travel with vegetable broth or don't have access to a microwave, you can use reduced-sodium bouillon instead and just add hot water.
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Chicago Tribune
2 days ago
- Chicago Tribune
Potempa: Blessed with a 96-year-old father on the mend from heart surgery
In an April 11, 2007 newspaper column that is included in my 'Further From the Farm' cookbook published in 2010, I detailed my dad's experience with open-heart surgery and thanked readers for their e-mails, cards, and voicemails I received wishing him well. My father came through bypass surgery after spending six hours in the operating room at the University of Chicago Hospital. He was attended by heart-care specialists, including his surgeon Dr. Valluvan Jeevanandam, who were able to repair his leaking heart valve rather than having to replace it. My mom and siblings visited him in the intensive care unit every day, and he had the constant care of a private nurse at his side, which led us to be hopeful and confident he would continue to improve. That column ended with a reader recipe for Greek roast lamb, since that was the menu choice Dad wanted for Easter family dinner, which happened to be the day before his surgery. Last week, my 96-year-old dad Chester found himself back at the University of Chicago Hospital 18 years later at the advice of his cardiologist in Valparaiso, Dr. Maya Kommineni, and his general physician, Dr. Hector Marchand Jr. In recent months, tests showed my dad's heart was in need of a valve replacement. This time it was the associates of Dr. Jeevanandam, such as Dr. Atman Shah and Dr. Takeyoshi Ota who responsible for the much less invasive procedure of nearly three hours accessing the heart and arteries through the groin rather than breaking the rib cage. Dad spent three days in the intensive care unit before being moved to regular floor unit room and then sprung this weekend for some helpful rehab. The Aug. 17 Sunday date of this weekend is my mom Peggy's 94th birthday, and her best gift this year is that Dad's surgery went well and he's on the road to recovery. Last Sunday's dinner on Aug. 10 was my dad's last full family meal before we transported him to Chicago. His menu wish this time was far simpler than the roast lamb with rosemary and mint jelly. He asked for a hearty farm summer menu of Sloppy Joes on sesame seed buns, with smoked provolone cheese slices, sweet bread and butter pickle chips, mustard potato salad and fresh peaches and cream variety boiled sweet corn with a cold dessert finale of ice cream cones. Faithful friend and reader Diane Traher of Dyer makes the most delicious Sloppy Joes, a near tie with the scrumptious recipe from our late neighbor farm wife Joann Scamerhorn, which I printed in this column in 2016. Diane's recipe dates back to 1952 and comes from a small treasured hardcover cookbook titled 'The Anniversary Slovak-American Cook Book,' described as 'a commemoration of the 60th Anniversary of the first Catholic Slavic Ladies Association,' which was launched in 1892 in Cleveland, Ohio. 1 pound ground beef 1 large chopped onion 1 chopped green pepper 2 tablespoons sugar 1 tablespoon mustard 1 tablespoon vinegar 1 teaspoon salt 1 cup ketchup Directions: 1. Brown meat in a tablespoon of hot fat until it is crumbly but not hard. 2. Combine and add remaining ingredients. 3. Cover and simmer gently for 30 minutes. 4. Serve on toasted buns.
National Geographic
2 days ago
- National Geographic
What was a drugstore like in medieval Europe?
Emerging in monasteries and convents, apothecaries were later incorporated into guilds to serve the general public. But the medicine they prescribed was much different than what we know today. The fresco reproduced above shows the interior of an apothecary's shop in northwestern Italy in the 15th century. The pharmacist, dressed in secular clothing, holds precision scales in front of an elegantly attired customer. On the right, dressed in tattered clothes and missing a shoe, the man who is grinding components using a pestle and mortar may have been employed to carry out simple tasks in the pharmacy in exchange for food and lodging. On the far left of the scene, a monk writes on a piece of paper, likely keeping the pharmacy's accounts. Europeans in the Middle Ages were no strangers to diseases and plagues. When suffering from health problems, they did the same as people today: They looked to medicine in the hope for a cure, or at least for the easing of pain. People bought, ingested, or applied items that are still familiar—potions, ointments, and pills. The chemistry of such medication, however, was very different, made from natural substances once believed to have curative, even miraculous, properties. These included precious stones (agate was a remedy for eye complaints, while jasper was thought to counter hemorrhoids); mineral waters; products derived from animals or even humans (nails, urine, blood); and, above all, a great variety of plants. A pharmacopoeia called De Materia Medica by the Greek physician Dioscorides was widely circulated both in the medieval West and the Arab and Muslim world. It included botanical descriptions and medicinal applications for hundreds of plants. Certain plants were credited with a wide range of curative properties. According to Dioscorides, the cyclamen plant can be made into a potion and used to treat everything from jaundice and headaches to constipation, chilblains, acne, and alopecia. Spice merchants (épiciers in French, speziali in Italian) had close ties with apothecaries, as some of the spices they traded from the East were believed to have medicinal properties. Cinnamon and anise, for example, were used to prevent bad breath. Lotions, potions, and poultices would sometimes be prepared by itinerant healers who sold their wares in the streets or door-to-door. But there were also dispensaries called apothecaries (from the Greek word meaning 'storehouse'), the precursors of modern pharmacies and drugstores. (The gory history of Europeans eating mummies for health) A garden in a 15th-century French miniature, British Library. Monasteries often had a special garden or herbularius dedicated to cultivating medicinal plants, known in French as simples, a word that entered English usage. The plants were placed in square beds separated by pathways. Monk hospital The origin of these apothecaries is closely linked to convents, monasteries, and abbeys. Monastic foundations often had places where they could offer hospitality to pilgrims and the poor. Since many of those using these houses, called hospitals, were also sick, the monks sought ways to treat their ailments, and so the word 'hospital' acquired its modern sense Monks were suited to be physicians. They had access to scientific books in their libraries, such as the treatise by Dioscorides, and many other texts in circulation in medieval Europe and the Muslim world. They also had the physical resources. Based on their knowledge, monks knew which medicinal plants to cultivate in their monastery gardens. Lithuania's timeless city In this way, the first pharmacies were established as distinct rooms or spaces. In Camaldoli, east of Florence, in the 11th century, a monk named Romuald founded a community of Benedictine monks who ran a hospital for the poor. The pharmacy at Camaldoli was referenced as early as 1048. Sixteenth-century sources describe the provision of medicinal herbs from the well-stocked botanical garden. FROM THE GARDEN TO THE APOTHECARY'S SHOP This 15th-century miniature by an unknown artist was featured in the illuminated manuscript of a collectorium chirurgicum, Latin for surgical collection. Held in the National Library of France in Paris, the image shows (right to left) an herbalist gathering medicinal herbs, a physician, and an apothecary preparing a medicine. WHITE IMAGES/SCALA, FLORENCE Another example, also in Italy, is the Dominican convent built in 1221 in Florence next to the Basilica of Santa Maria Novella, built later. When the the friars healed a wealthy Florentine merchant, the fame of the friars' pharmacy spread to the general public, who flocked to its doors, making Santa Maria Novella a Renaissance-era precursor to the modern drugstore. The division of the role between doctor and apothecary began to harden in the 13th century, coinciding with the rise of guilds for physicians. Since physicians considered preparing medicines to be beneath their dignity, apothecaries took on this task. The Constitutions of Melfi were promulgated in Sicily in 1231 by Frederick II, Holy Roman Emperor and king of Sicily. They established that physicians were not to prepare remedies but only prescribe them. Conversely, apothecaries could not prescribe remedies but only prepare them, and always under the supervision of a physician. (Why plague doctors wore those strange beaked masks) At times apothecaries would push the limits of their practice. In Paris in 1281, the statutes of the Faculty of Medicine clamped down on apothecaries and forbade them to visit the sick or dispense any medicine without a prescription from a physician. Carved by Nino Pisano for the bell tower of Florence Cathedral, this 14th-century panel represents medicine. Guilded Age The rise of guilds subjected apothecaries' work to regulation by law. In 1353 royal statutes governing the Guild of Spice Merchants-Apothecaries of Paris established that no one could practice as an apothecary 'if he did not know how to read prescriptions or had no one who knew how to do so.' The selling of 'poisonous or dangerous medicines' was outlawed, and labeling bottles with the year and month the remedy had been prepared was made obligatory. In addition, apothecaries were urged to sell their products 'at a loyal, fair, and moderate price.' To monitor compliance with the rules, a master of apothecaries was appointed and, assisted by two physicians appointed by the dean of the Faculty of Medicine, inspected each apothecary's shop at least twice a year,'carefully examining all the substances to be found therein.' (Fast and lethal, the Black Death spread more than a mile per day) The herbalist's shop of Santa Maria Novella, Florence, is the oldest pharmacy in the world still in use. Despite evidence of women physicians in antiquity, the idea of women as druggists, pharmacists, and physicians generated hostility in Europe's male-dominated medical guilds. Attempts were made to restrict women's medical activities to midwifery. Nevertheless, women's traditional roles as caregivers provided them with the knowledge to work as healers. In 17th-century England, reflecting a surge in female literacy, it became fashionable for women to compile books of receipts, or recipes, detailing how to make remedies for a range of conditions (only later were recipes associated with food). One of the best known such writers was the late 17th-century English author Hannah Woolley. In The Gentlewoman's Companion, attributed to Woolley, she associated the work of pharmacist and physician with upward social mobility, and urged women to acquire competent skills in 'Physick and Chyrugery [medicine and surgery]' as a means to attain social 'usefulness.' (What life in medieval Europe was really like) Among the Quaker colonists who set sail from England for America with William Penn in 1682 were women skilled in medicine and healing. The knowledge they passed on to their fellow settlers would prove a crucial public service in the daily life of the colony that became Pennsylvania. Saffron, 15th-century watercolor. In 1462 Spanish apothecary Fernando López de Aguilar prepared these two remedies for King Henry IV of Castile. Poultice for the kidneys: Diapalma, 4 ounces Diaquilon, 3 ounces Saffron, 1/2 ounce Chamomile flower, 1 ounce Cumin, 1 ouncePrice: 130 maravedis (coins) Water for the stomach: Chamomile flower, 2 ounces Roses, 2 ouncesViolets, 2 ouncesKing's crown (Pyrenean saxifrage), 2 ouncesPrice: 48 maravedis J.L. VALVERDE AND C.A. GONZÁLEZ, CUADERNOS DE ESTUDIOS MEDIEVALES Y CIENCIAS Y TÉCNICAS HISTORIOGRÁFICAS, VOL. 4–5, 1979 This story appeared in the July/August 2025 issue of National Geographic History magazine.
Yahoo
3 days ago
- Yahoo
The One Thing to Do Every Single Day to Lower Inflammation In Your Arteries, According to Cardiologists
The One Thing to Do Every Single Day to Lower Inflammation In Your Arteries, According to Cardiologists originally appeared on Parade. "Inflammation" is making the rounds on social media—and cardiologists aren't upset that there's an increase in awareness about it. "Artery inflammation—also known as atherosclerosis—is more than just a medical buzzword," says Dr. Patrick Kee, MD, Ph.D., a cardiologist with Vital Heart & Vein. "It's a key contributor to heart disease, stroke and other serious conditions." However, Dr. Kee and other cardiologists emphasize that it's crucial to have the most accurate information on artery inflammation, including how to lower it—because yes, that's possible and important. Yet, taking the reins of your health can feel overwhelming, especially in today's age of information overload. Cardiologists suggest starting with this one daily habit to lower inflammation in your arteries. 🩺 💊 What Is Artery Inflammation, Anyway? "Artery inflammation is the process that leads to the buildup of plaque inside your arteries," Dr. Kee reports. "This plaque is made up of fats, cholesterol and inflammatory cells, and it can narrow or block blood flow." High cholesterol is commonly linked to inflammation in the arteries, but it's not the only risk culprit. "It can be caused by many factors such as high cholesterol—especially elevated levels of low-density lipoprotein (LDL), high blood pressure, smoking, as well as infection and autoimmune diseases," says , a cardiologist with Manhattan Cardiology and a contributor. Dr. Kee notes that even a diet high in processed foods can raise your odds of excess inflammation (bookmark that point). "When you have risk immune system gets activated," Dr. Kee shares. "This can cause damage to the inner lining of your arteries, allowing bad cholesterol to sneak in. White blood cells rush in to clean up the mess, but can make things worse by turning into 'foam cells,' which further fuel inflammation." The more this plaque builds up, the greater the risk it poses to your heart health. "As the inflammation continues, it leads to more accumulation, increasing the size of the plaque," explains , a board-certified cardiologist and Medical Director of the Women's Heart Center at MemorialCare Heart & Vascular Institute at Long Beach Medical Center. "It makes it unstable, easy to rupture and form a clot and cause a heart attack." Dr. Kee adds that artery inflammation is also a risk factor for strokes and peripheral artery disease. It's frightening, but he shares that you won't notice symptoms of too much inflammation in your arteries. Instead, Dr. Kee notes that your doctor will order a blood test called high-sensitivity C-reactive protein (hs-CRP). Related: What To Do Every Day To Lower Artery Inflammation Cardiologists reveal that consistently following a Mediterranean-style diet is one of the best things you can do to lower inflammation in your arteries. "The Mediterranean diet isn't just a trend—it's a time-tested, science-backed way to protect your heart and reduce inflammation," Dr. Kee raves. "With its colorful foods, healthy fats and lifestyle focus, it's a delicious path to better cardiovascular health." Dr. Kee reports that the eating plan—which U.S. News & World Report named the No. 1 diet for the eighth consecutive year in 2025—is inspired by the traditional cuisines of countries like Greece, Italy and Spain. Backing up, Dr. Kee mentioned the Mediterranean eating plan is "delicious." "Diet" and "delicious" don't often go together. However, this diet doesn't focus on another D word (deprivation), nor is it rigid. "It emphasizes foods you should consume in higher quantities in your daily meals like vegetables, fruits, grains and legumes, good fats like olive oil and good protein," Dr. Suppogu notes. "It stresses limiting red meats and processed food." Dr. Gould says that examples of foods you'll load up on while following a Mediterranean diet and lowering artery inflammation in the process include: Whole wheat bread Whole wheat pasta Brown rice Beans Lentils Olive oil Nuts Seeds Salmon Low-fat dairy products, like Greek yogurt The eating plan doesn't just focus on what you put on your plate, but also on the whole vibe of your meal. "It also emphasizes not just focusing on your meals and enjoying them without distractions, but to enjoy meals together with family and friends in social settings," Dr. Suppogu says. Related: Why The Mediterranean Diet Lowers Artery Inflammation Cardiologists note that the nutritional components of the Mediterranean diet have numerous benefits, including the potential to lower harmful cholesterol and inflammatory biomarkers, as well as promote beneficial gut bacteria. "The Mediterranean diet works as a natural medicine for our arteries because it is rich in fiber, antioxidants and healthy fats," explains Dr. Joseph Lodato, MD, a cardiologist at Kaiser Permanente in Washington, D.C. and Maryland Cardiologists dug into more specifics about why the Mediterranean diet lowers inflammation in the arteries. 1. It helps you with cholesterol control Elevated cholesterol raises your risk of higher inflammation in the arteries. However, chowing down on foods in the Mediterranean diet can help keep cholesterol levels in check. "Polyphenols, which are found in extra-virgin olive oil and other plant-based foods, stop harmful cholesterol (LDL) from oxidizing and thus prevent it from forming dangerous, inflamed plaques in your arteries," Dr. Lodato says. A 2023 meta-analysis in Advances in Nutrition supported the idea that Polyphenol consumption could improve total cholesterol. 2. It reduces your inflammation biomarkers "The diet lowers inflammatory markers in your blood, like high-sensitivity C-reactive protein (hs-CRP), which is often used to gauge artery inflammation," Dr. Kee explains. Dr. Lodato attributes the fiber and healthy fats in a Mediterranean diet as a primary reason why people who consume Mediterranean-style diets experience less inflammation. "The healthy fats and fiber in this diet work to reduce inflammation to protect your arteries and your metabolic system," Dr. Lodato says. "Research has shown that eating a Mediterranean diet reduces inflammation, and this in turn reduces your risk of having heart attacks and strokes." 3. It improves your gut health Maybe there's something to the line "the way to the heart is through the stomach." "The Mediterranean diet supports a healthy gut microbiome, which is increasingly linked to reduced inflammation and better heart health," Dr. Kee notes. The authors of anInternational Journal of Environmental and Public Health2020 report indicated that more research is needed. Still, they noted that data suggested a link between gut bacteria and inflammation (and cardiovascular health). Related Other Ways to Support Your Arteries A Mediterranean diet is an excellent strategy for lowering artery inflammation and boosting your heart health. It can also inspire you to adopt other heart-healthy habits that cardiologists recommend, such as exercising, prioritizing sleep, and attending regular doctor's appointments. They shared other practical tips for managing inflammation. 1. Get plenty of exercise Dr. Suppogu suggests getting daily physical activity, such as adding a 30-minute cardio workout five times per week to your routine. "Daily physical to burn the fat, decrease bad cholesterol LDL levels and promote good cholesterol HDL levels," Dr. Suppogu reports. "It decreases inflammation by promoting healthy endothelial function by decreasing oxidative stress at the cellular level and decreasing bad cardiac outcomes." Log a half-hour workout at a moderate intensity five times per week, and you'll meet the American Heart Association's recommendations for physical activity. 2. Attend regular check-ups with your PCP Knowledge is power. "Attend regular physical check-ups with your primary care physician so you know what your numbers are—cholesterol, blood pressure and weight," Dr. Suppogu advises. Once you know where you stand, Dr. Suppogu says you can work to improve or maintain your numbers, which might include medications. 3. Get quality sleep Your heart is begging you to rest, and so are cardiologists. "Lack of sleep leads to increased inflammation, blood pressure levels and unhealthy cholesterol," Dr. Lodato notes. "Most adults function at their best when they sleep for 7 to 9 hours per night." A 2020 study indicated that interrupted sleep increased the risk of arterial inflammation. Up Next:Sources: Dr. Patrick Kee, MD, Ph.D. a cardiologist with Vital Heart & Vein Dr. Randy Gould, DO, a cardiologist with Manhattan Cardiology and a contributor Dr. Nissi Suppogu, MD, a board-certified cardiologist and Medical Director of the Women's Heart Center at MemorialCare Heart & Vascular Institute at Long Beach Medical Center Best Diets Overall 2025. U.S. News & World Report. Dr. Joseph Lodato, MD, a cardiologist at Kaiser Permanente in Washington, D.C. and Maryland Efficacy of Dietary Polyphenols from Whole Foods and Purified Food Polyphenol Extracts in Optimizing Cardiometabolic Health: A Meta-Analysis of Randomized Controlled Trials. Advances in Nutrition. The Mediterranean Diet and Cardiovascular Health: A Critical Review. Circulation. Influence of Mediterranean Diet on Human Gut Microbiota. Nutrients. The Gut Microbiota and Inflammation: An Overview. International Journal of Environmental and Public Health. American Heart Association Recommendations for Physical Activity in Adults and Kids. American Heart Association. Broken sleep predicts hardened blood vessels. PLOS Biology. The One Thing to Do Every Single Day to Lower Inflammation In Your Arteries, According to Cardiologists first appeared on Parade on Aug 14, 2025 This story was originally reported by Parade on Aug 14, 2025, where it first appeared.
