Latest news with #DASH
Yahoo
13 hours ago
- Health
- Yahoo
The #1 Breakfast to Reduce Your Risk of Stroke, According to Dietitians
Reviewed by Dietitian Kelly Plowe, M.S., RDKey Points A bowl of oats with nuts and berries is one of the best breakfast options to help lower stroke risk. This meal packs potassium, soluble fiber, anthocyanins and other blood-pressure-friendly nutrients. Regular exercise, quitting smoking and limiting alcohol can also help reduce your risk of a healthy breakfast each morning is about more than just fueling up for the day ahead. It also impacts your long-term health, including your stroke risk. If you're looking for the best breakfast to reduce your risk of stroke, registered dietitians suggest you start your morning with a bowl of oatmeal topped with nuts and berries. This simple combination is packed with nutrients that keep your blood vessels healthy and your blood pressure in check, both of which are key in lowering your stroke risk. 'High blood pressure is the leading cause of stroke,' says Romy Nathan, M.P.H., RDN. 'The DASH—Dietary Approaches to Stop Hypertension— trial showed that a diet rich in fruits, vegetables, whole grains and low-fat dairy, and low in saturated fat, added sugars and sodium can lower blood pressure as effectively as some medication.' Curious to learn exactly how a simple breakfast can reduce your risk of stroke? Here's what you need to know. Why Dietitians Love Oatmeal with Nuts and Berries for Breakfast to Help Reduce Your Stroke Risk Here are a few reasons why oats topped with nuts and berries is a solid choice if you're looking to lower your risk of stroke. The Breakfast is Rich in Potassium Oats, nuts like almonds and walnuts, and berries all provide potassium and can contribute to a heart-healthy diet.,, Potassium is an essential nutrient for several reasons, including its ability to help lower blood pressure. The World Health Organization and the American Heart Association recommend eating potassium-rich foods to lower blood pressure. The current recommendations are 3,400 milligrams per day for men and 2,600 milligrams per day for women. Potassium plays a crucial role in various physiological processes that impact blood pressure, including maintaining fluid balance, balancing acids and electrolytes within the body, and supporting normal cell functioning. Interestingly, increasing dietary potassium can also reduce the effects of sodium. As you eat more potassium, more sodium is lost through urine. 'Potassium causes the kidneys to excrete excess sodium from the body,' says Joan Salge Blake, EdD, RDN. 'Keeping sodium levels low can help lower blood pressure. Oats Are Loaded With Soluble Fiber Oats are rich in beta-glucan, a type of heart-healthy soluble fiber that binds with bile acids in the digestive tract, helping remove cholesterol from the body. 'This in turn helps to lower your LDL levels and keep less atherogenic plaque from accumulating in artery walls,' Nathan says. With less fatty plaque build-up in the arteries, there's a lower risk of stroke. Berries are Rich in Antioxidants and Other Blood-Pressure-Friendly Phytonutrients Berries are rich in antioxidants and phytonutrients, both of which may help reduce the risk of stroke. 'Antioxidants neutralize free radicals and reduce inflammation in blood vessels, ultimately protecting the lining of blood vessels from damage,' Nathan says. Meanwhile, the deep blue, red and purple hues in blueberries, strawberries, and blackberries come from anthocyanins, which are a type of flavonoid that can lower blood pressure, improve blood vessel function, and reduce inflammation. Other Strategies to Reduce Your Stroke Risk Cut back on processed red meat. Research shows that eating processed meat can increase your risk of stroke and other forms of cardiovascular disease. 'Saturated fat is the primary culprit for increased LDL levels, and reducing it in one's diet is the first step to healthier blood lipid levels,' Nathan says. 'Replacing some animal-based meals with plant-based options can reduce saturated fat intake.' Eat more anti-inflammatory foods. 'Anti-inflammatory foods help reduce stroke risk by protecting the blood vessel lining from damage caused by chronic inflammation, which can be triggered by aging, poor diet, and other lifestyle factors,' Nathan says. If you drink alcohol, do so in moderation. Drinking large amounts of alcohol can raise your blood pressure (which can increase your stroke risk), so it's best to keep your drinking in moderation. This means one drink a day for women and two drinks a day for men. Research published in the journal Stroke finds that among heavy drinkers, reducing alcohol consumption is associated with a lower risk of stroke. Stay physically active. Among people who are sedentary, stroke risk goes way up, research shows. However, regular physical activity, even daily or every other day, can make a significant difference in reducing stroke risk. Our Expert Take A satisfying bowl of oatmeal topped with nuts and berries is one of the best breakfast choices you can make to lower your risk of stroke. This meal packs potassium, soluble fiber, anthocyanins and other nutrients to keep your blood pressure in check and your blood vessels healthy. You can also reduce your stroke risk by eating less processed red meat, filling your plate with more anti-inflammatory foods, cutting back on alcohol, and exercising regularly. While eating a healthy breakfast and making lifestyle changes are excellent, proactive choices for your health, it's important to speak with a licensed doctor if you have any health concerns, including about your stroke risk. Read the original article on EATINGWELL
Daily Mirror
2 days ago
- Health
- Daily Mirror
The diet that could lower your blood pressure and boost heart health
Your blood pressure could be reduced by following a low-salt diet, according to research - and it's all to do with the types of food you put in your body Adopting a diet centred on reducing salt intake could significantly decrease your blood pressure and risk of heart complications. There are numerous risk factors that can heighten your likelihood of experiencing heart disease at any stage in your life. These include diabetes, obesity, high cholesterol, frequent and intense stress, and elevated blood pressure. Thankfully, many of the risk factors linked to an increased risk of heart disease can be mitigated and potentially avoided. For instance, high blood pressure can often be lowered by restricting the amount of salt you consume in your daily diet. Diet to reduce salt and lower blood pressure The Dietary Approaches to Stopping Hypertension (DASH) diet is centred on consuming and avoiding foods directly associated with higher blood pressure. Moreover, the diet could potentially aid in reducing overall body fat percentage and cholesterol due to its emphasis on certain healthy foods. NHS advice also underscores that excessive salt consumption has been directly tied to an increased risk of heart attacks and strokes. It further pointed out that it's all too easy for individuals to overconsume salt given the prevalence of packaged foods, meat products, ready meals, restaurants, and takeaways which often contain hefty amounts of salt. On average, adults are advised not to exceed 6g of salt a day - the equivalent of one level teaspoon. This includes salt already present in food before any additional is added during cooking. Common foods eaten in a DASH diet A study from the New England Journal of Medicine involving 412 participants who followed either a typical western diet or the DASH diet found that those adhering to the latter had lower blood pressure. In contrast, those on a typical diet experienced significantly higher blood pressure and sodium levels. The study also emphasised that the long-term health benefits would likely depend on the duration of significant dietary changes. If you're considering the DASH diet, your focus should be on consuming foods low in sodium but rich in essential vitamins and minerals. This could involve eating more: Nuts Beans Seeds Lean poultry Fish Leafy green vegetables Low-fat dairy However, the DASH diet may not be right for everyone and will depend on your unique dietary needs. If you plan on making a significant change to your eating habits, you should first speak to your GP or a healthcare professional.
CNBC
2 days ago
- Business
- CNBC
These stocks can benefit the most from lower oil prices, says Jefferies
Stocks that could win big if oil prices continue to slide include Advanced Micro Devices and Datadog , according to Jefferies. West Texas Intermediate crude oil prices have already taken a leg lower this year, down from around $80 per barrel in mid-January to around $68 today. Several factors have contributed to the weakness, including President Donald Trump's global tariff war and the decision from OPEC+ members to hike production. The trend is unlikely to reverse anytime soon, according to Jefferies, which wrote in a Thursday note that oil prices are likely to stay low for the time being. But although energy companies might take a hit, the firm believes stocks in some other sectors could actually win big. "In terms of the broader market implications, the [near-term] crude price softness — and potential stabilization at these levels — could serve as a tailwind for U.S. equities," the bank wrote. "Significant price corrections in WTI have tended to correspond with periods of EPS growth and share performance for several (potentially counter-intuitive) sectors: the tech complex and discretionary." In the same note, Jefferies included a list of stocks that could outperform on lower oil prices, including the following: Advanced Micro Devices shares have surged 30% this year, but the graphics processing unit manufacturer may have further upside. Last week, HSBC upgraded its rating to buy from hold. Analyst Frank Lee's target price of $200 per share, up from $100, is about 27% above Friday's close. "We upgrade to Buy as we believe the pricing premium is undervalued and there could be further upside to earnings driven by MI400 series launch in 2026," Lee wrote. "We now expect that upside to FY26e AI revenue will lead to higher re-rating to AMD that is not fully priced in by the market despite the 14% share price rally post its AI day event (12 June)." Datadog, up 1% this year, was another name that could win big, according to Jefferies. Wolfe Research agreed with this bullish take, upgrading the stock to an outperform rating from peer perform last month. "After attending DASH in NYC where the vibes were sky-high with AI announcements aplenty, we are here to say that we believe those turbulent times are in the rearview and this dog isn't just hunting again, it's feasting!" wrote analyst Alex Zukin. Zukin's $150 price target implies an upside of 3% from Datadog's Friday closing price. Jefferies also singled out Zscaler as a stock that could outperform on lower oil prices. Shares of the cybersecurity company have soared 60% in 2025. In June, Wells Fargo upgraded the stock to an overweight rating from equal weight. Analyst Andrew Nowinski's new price target of $385, up from $260, is around 33% above the stock's current trading price. As a catalyst, the analyst highlighted strong momentum in Zscaler's new and upsell business this fiscal year. Unscheduled billings growth should improve from here, while scheduled billings should become less of a headwind next year. "We believe this will provide the foundation for 20%+ billings growth in FY26, as these unscheduled billings will become part of the scheduled billings," Nowinski added.
Yahoo
6 days ago
- Health
- Yahoo
7 Foods to Stock Up on at Costco If You Have High Blood Pressure, According to Dietitians
Foods found on the DASH diet provide fiber, potassium, omega-3s and more. Costco carries many dietitian-approved DASH diet-friendly foods including oats, nuts and berries. Other lifestyle factors like sleep, exercise and staying hydrated also help manage blood half of American adults have high blood pressure—a preventable and treatable risk factor for heart disease and stroke. The good news is, changes to your diet and lifestyle habits can help lower your blood pressure and reduce the risk of heart disease, and the DASH diet is a great place to start. Plus, you can shop for everything you need at your favorite neighborhood big box store—Costco! Unlike ultra-restrictive fad diets, the DASH diet encourages: Eating vegetables, fruits and whole grains Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils Limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel and palm oils Limiting sugar-sweetened beverages and sweets In this article, we'll cover dietitian-recommended foods to stock up on at Costco for high blood pressure. Canned tuna is a convenient, affordable way to incorporate more protein into your meals and snacks. 'Tuna is also an excellent source of omega-3 fatty acids,' says Lauren Manaker, M.S., RDN, LD. Eating healthy omega-3 fats like DHA and EPA is linked to lower blood pressure. Plus, studies show that eating a variety of proteins from different sources—think meat, fish, beans and whole grains—can lower the risk of developing high blood pressure., 'Safe Catch Ahi Tuna is a convenient option available at Costco. It stands apart from other tuna brands because it guarantees a mercury level lower than the FDA action limit,' adds Manaker. Try our Lemon-Dill Tuna Salad between two pieces of whole-wheat bread as a sandwich or with tender Bibb lettuce. One serving has almost 30 grams of protein and less than 500 milligrams of sodium. 'Kirkland Signature unsalted mixed nuts are a great pantry staple to keep on hand for those looking to control or lower their blood pressure,' says Beverly Garden, RD, LDN. A 1-ounce serving contains no sodium, making it a great snack choice. About 70% of the sodium in our diet comes from packaged and processed foods, like many convenient snack foods. There's also 190 mg of potassium in a serving. That's only about 5% of your daily needs but it's still an added benefit, especially as a sodium-free snack. Research shows that consuming enough potassium, about 4,700 mg daily, is key to promoting healthy blood pressure. According to Garden, a potassium-rich diet can help manage blood pressure in two simple ways. First, it helps your body eliminate extra sodium through urine, which can reduce blood pressure. Second, potassium helps blood vessels relax, making it easier for blood to flow and lowering pressure in the blood vessels. 'Nuts are also a good source of fiber, and eating a high-fiber diet is associated with lower blood pressure,' says Garden. 'Costco is a great place to buy affordable, high-quality oils for cooking and salad dressings,' says Dana Taylor, M.P.A., RDN, LD. 'Look for extra-virgin olive oil, which supports healthy blood pressure, heart health and has anti-inflammatory properties.' Studies show that olive oil's high oleic acid and antioxidant polyphenol content are beneficial for lowering blood pressure, and that's why it's often recommended as one of the best fat choices for hypertension. Looking for inspiration on how to use this heart-healthy oil? Check out our 13 Healthy Homemade Salad Dressings Made with Olive Oil or this Olive Oil-Braised Summer Squash. Serve alongside grilled chicken or fish for a quick and healthy dinner. Kirkland Signature Organic Quinoa is a dietitian-approved Costco favorite for lowering blood pressure. 'With 3 grams of fiber and 6 grams of protein per serving, quinoa makes a great addition to any salad, grain bowl or stir-fry,' says Ana Pruteanu, M.S., RD. Consuming a diet high in fiber, at least 25 grams for women and 38 grams for men daily, can help you manage high blood pressure. 'Gut microbes digest fiber, which creates short-chain fatty acids, health-promoting compounds with antihypertensive effects,' explains Pruteanu. There are many ways to boost your fiber intake with quinoa. The versatile gluten-free grain can be used in everything from grain bowls—try this Vegan Superfood Grain Bowl recipe—to healthy dessert recipes like our Almond Butter-Quinoa Blondies. Don't leave Costco without snagging the Kirkland Signature Three Berry Blend from the freezer aisle. 'Berries are packed with potassium and fiber, which play a key role in lowering blood pressure,' says Vanessa Imus, M.S., RDN. Forget about molding berries in the crisper drawer of your fridge. Frozen berries are incredibly versatile and have a longer shelf life than their fresh counterparts. 'You can toss them into Greek yogurt, blend them into a smoothie or even stir them into oatmeal for a heart-healthy, antioxidant-rich boost,' recommends Imus. Check out these 14 Recipes That Start with a Bag of Frozen Berries for inspiration. Registered dietitian Patricia Kolesa, M.S., RDN, recommends stocking up on Whole Grain Rolled Oats at Costco. 'Each serving contains 4 grams of fiber or 14% of the recommended daily value. Plus, they're sodium-free, making them an excellent choice for someone looking to reduce the overall amount of sodium in their diet.' Studies show that people who consumed whole-grain oats effectively reduced systolic blood pressure compared to people who consume refined grains. This was especially true in individuals with hypertension. Check out our Blueberry-Lemon Energy Balls, these High-Fiber Apple-Cranberry Baked Oats, and this Easy Savory Oatmeal recipe. Costco is a great place to buy heart-healthy salmon. Whether it's canned salmon or fresh, and both offer blood pressure-lowering benefits. 'Go for the Kirkland Signature Wild Alaskan pink salmon,' says Lisa Andrews, RD, LD. 'While these cans come in 6-ounce portions, they can be split to make two servings or shared with a friend.' Research shows that consuming omega-3 fatty acids from fish can help lower blood pressure by reducing inflammation and improving blood vessel function. 'Aim for at least two servings per week,' says Andrews. Check out our Salmon Salad-Stuffed Avocado recipe. Eating a healthy diet like the DASH diet is one way you can manage your blood pressure. Other lifestyle factors that help lower blood pressure include: Stay hydrated. 'Dehydration can cause the blood vessels to constrict, decreasing blood flow and raising blood pressure,' says Kolesa. The general rule of thumb is 64 ounces of water per day, but some people may need more depending on factors like activity level, health conditions, age and sex. Get moving. Aim for about 30 minutes daily or 150 minutes of moderate-intensity activity weekly. Try this #1 Exercise You Should Be Doing for Better Blood Pressure. Prioritize sleep. Get at least seven hours of sleep per night for healthy blood pressure and disease prevention. Costco has a variety of heart-healthy ingredients to help lower your blood pressure. Aside from adding these dietitian favorites to your Costco cart, try following the DASH diet, staying hydrated, exercising regularly and prioritizing sleep to help keep your blood pressure down. Read the original article on EATINGWELL
India Today
14-07-2025
- Health
- India Today
Can a simple diet change reduce chances of dementia, Alzheimer's disease?
Is the food on your plate the secret to a sharper mind after 60? A growing body of research says yes, and a recent study published in the Journal of Nutrition, Health and Ageing offers some of the strongest evidence study, conducted by researchers at Yonsei University, South Korea, tracked over 1,31,000 adults aged 40 to 69 over a span of thirteen and a half years, investigating how four well-established dietary patterns impacted their risk of developing findings were clear: following diets rich in whole foods, leafy greens, and healthy fats, especially the MIND diet, significantly reduced the risk of dementia by up to 28%. WHAT IS THE MIND DIET?The MIND diet, short for Mediterranean-DASH Intervention for Neurodegenerative Delay, is a hybrid of the Mediterranean diet and the DASH diet (Dietary Approaches to Stop Hypertension). But it goes a step further by targeting nutrients specifically linked to brain health and cognitive brain-boosting components of the MIND diet include:Flavonoids and polyphenols from fruits, vegetables, tea, and dark chocolateFolate from leafy greens and legumesOmega-3 fatty acids from oily fish, seeds, and nutsCompared to general healthy eating guidelines, the MIND diet places special emphasis on daily consumption of green leafy vegetables and weekly servings of berries and fish foods known to nourish neurons and reduce brain HIGHLIGHTS: MIND DIET STANDS OUTResearchers scored participants' diets using four systems: Mediterranean Diet Adherence Screener (MEDAS), MIND Diet Score, Recommended Food Score (RFS), and the Alternative Healthy Eating Index (AHEI)The MIND and RFS diets showed the strongest associations with lower dementia risk, while a higher score on the Energy-adjusted Dietary Inflammatory Index (EDII), which reflects diets high in processed and inflammatory foods, was linked to a 30% higher risk of dementia.'The associations between dietary patterns and dementia were stronger in older adults and women, and varied by obesity status, highlighting how diet affects different populations differently,' the researchers AS PREVENTION, NOT JUST NUTRITIONThis study reinforces findings from earlier research. For instance, a previous trial of 906 older adults found that those with higher MIND diet scores experienced slower cognitive decline over nearly five autopsy-based study of 581 participants revealed that those who had followed the MIND or Mediterranean diet had fewer amyloid plaques in their brains, a biological hallmark of Alzheimer's both studies, higher intake of leafy greens was the most protective dietary CURE, BUT PREVENTION IS POWERFULWith no definitive cure for dementia, researchers stress the urgency of prevention-focused interventions, particularly findings underscore the potential of dietary interventions as modifiable factors to reduce the risk of dementia, especially in vulnerable populations,' the authors also noted that unlike earlier studies, this research compared multiple dietary patterns and followed participants for more than a decade, providing robust, long-term WHAT SHOULD YOU EAT TO PROTECT YOUR BRAIN?To follow the MIND diet, here's a simple roadmap:Eat more of:Leafy greens (daily)Berries (more than two days per week)Whole grainsNuts and seedsLegumesFish (once a week)Poultry (at least twice a week)Olive oil as main cooking fatLimit these foods:Red and processed meatsButter and stick margarineCheesePastries and sweetsFried and fast foodsWith science uncovering more about the links between food and brain health, one thing is becoming clear: what's good for your heart is often good for your no single diet guarantees immunity from cognitive decline, the MIND diet could be practical, sustainable with strong evidence to nourish your brain.- Ends
