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Scottish Sun
a day ago
- Health
- Scottish Sun
The 3 foods linked to lower risk of heart disease – and they can be easily added into your daily meals
EATING for a healthy heart doesn't have to be complicated, or cost a fortune. New research shows that three of the best foods for fighting heart disease are cheap, easy to find, and likely already on your local supermarket shelves. Advertisement 1 Just one cup of cooked broccoli dishes up over three times your daily vitamin K1 needs Credit: Getty Leafy greens like spinach, kale and broccoli are among the most effective. The study published in the European Journal of Nutrition found that eating just a cup and a half of these vegetables a day could significantly lower the risk of atherosclerotic vascular diseases, the main cause of heart attacks and strokes. These green veggies are rich in vitamin K1, which may help stop calcium from building up in the arteries and making them narrower, a key process in heart disease. 'Leafy green and cruciferous vegetables, like spinach, kale and broccoli, contain vitamin K1 which may assist in preventing vascular calcification processes that characterise cardiovascular disease,' said Montana Dupuy, from Edith Cowan University, in Australia, which led the research. Advertisement 'The great news is that these vegetables can be easily incorporated into your daily meals,' she added. The recommended daily intake of vitamin K1 is around 1 microgram per kilogram (kg) of body weight. This is roughly 70mcg for a 70kg adult. A cup of cooked spinach contains over 800mcg, while a cup of cooked broccoli provides around 220 to 250 mcg. This means getting over your daily dose can be as simple as tossing a handful of spinach into a smoothie, adding kale to soups or pasta, or serving broccoli as a side with dinner. Advertisement Cardiovascular disease remains the number one cause of death worldwide. In Australia, it kills one person every 12 minutes - and in the UK, it's responsible for around one in four deaths. New body scan phone app can reveal if you're at risk of heart disease, stroke or diabetes in just 30 seconds at home The study found that women who consumed around 30 per cent more vitamin K1 than currently recommended had a lower long-term risk of vascular disease. Dr Marc Sim, senior research fellow at ECU, said: 'Of importance, when we examined the blood vessels in the neck, those with a higher Vitamin K1 intake also had less thickening of these blood vessels, a marker of atherosclerosis.' Advertisement The team is now using the findings to develop vitamin K1-rich meals for people with specific dietary needs, such as aged care residents. 'This research has provided key evidence to support our future studies,' said ECU postdoctoral research fellow Dr Liezhou Zhong. "We are now creating new foods which pack more leafy greens that are rich in Vitamin K1. "These novel foods can be used in communities with special nutritional and dietary requirements, such as aged care residents. Advertisement 'We are consolidating all our epidemiological data and converting that into a tangible product that would benefit the community.'
Metro
18-06-2025
- Health
- Metro
8 foods to eat before bed for a better night's sleep
Ellie Hutchings Published June 17, 2025 11:48am Link is copied Comments A good night's sleep can help you wake up feeling fresh and rejuvenated, which is why we all want to do everything we can to improve our sleep health. If you often find yourself tossing and turning at night, struggling to drift off, then it might be time to consider how your diet is impacting your sleep. And if you're after a quick fix, there are a few common foods that have been scientifically proven to improve sleep (Picture: Getty Images) Tart cherries, or tart cherry juice, can help you drift off at night because of their high concentration of melatonin – a hormone that aids sleep. A study in the European Journal of Nutrition found that drinking tart cherry juice resulted in significantly improved total sleep time and sleep efficiency in participants, and tart cherry juice has also been studied for its role in relieving insomnia (Picture: Getty Images) Malted milk, such as Horlick's, has long been used as a comforting evening drink. This is because malt barley is a complex carbohydrate, and also contains vitamin B and D, which are thought to aid sleep. A study published in the British Medical Journal found that participants who drank Horlick's before bed slept for longer and experienced lest restlessness in the night (Picture: Getty Images/iStockphoto) Another fruit that might help you get a good night's sleep is kiwi. They are rich in vitamins and minerals, and more than one scientific study has suggested they aid sleep. One of these found that eating two kiwifruits one hour before bed improved both sleep onset and duration. It's thought that this is because kiwis are high in serotonin, a hormone which has been shown to improve sleep (Picture: Getty Images) Fatty fish has numerous health benefits – including boosting brain and heart health – due to the fact it contains omega-3. A study published in the Journal of Clinical Sleep Medicine found that participants who ate salmon three times per week experienced more positive changes in sleep than a control group. Other fatty fishes include tuna, trout and mackerel (Picture: Getty Images) Almonds and walnuts in particular are considered to be good foods for sleep, again because of their omega-3 content and the fact they contain magnesium, which is widely regarded to promote relaxation. A study carried out on mice previously found that walnuts can increase sleep duration (Picture: Getty Images) Turkey contains the amino acid tryptophan, which increases the production of melatonin and can make you feel drowsy. Several studies have highlighted the link between tryptophans and improved sleep quality – which may explain why you always feel so tired after Christmas dinner! (Picture: Getty Images) As we already know, there is evidence that carbohydrates can improve sleep. A study of adults in Japan found that those who regularly ate rice reported better sleep than those who ate more bread or noodles, while there is also evidence to suggest that that eating foods with a high glycemic index (which relates to how high it raises blood sugar levels), such as white rice, at least one hour before bed may help improve sleep quality (Picture: Getty Images) While caffeinated tea won't help you drift off, herbal tea is enjoyed by many in the evening. Chamomile tea in particular is beneficial for sleep, as research by the National Institute of Child Health and Human Development found it to have a natural sedative effect. A separate 2017 study found that participants who started drinking chamomile tea reported fewer sleep difficulty-related symptoms within two weeks (Picture: Getty Images/Tetra images RF) This article was originally published in May 2024 Your free newsletter guide to the best London has on offer, from drinks deals to restaurant reviews.
Time of India
21-05-2025
- Health
- Time of India
International Tea Day 2025: Top 5 teas that help burn belly fat fast
Your daily cup of tea does more than just wake you up. If brewed right, it can deliver a powerful dose of antioxidants and nutrients. Rich in polyphenols and catechins, tea can help boost immunity, reduce inflammation, and even target stubborn belly fat. It also stimulates metabolism and increases energy expenditure, making it a smart choice for anyone looking to cut calories and stay lean. Herbal teas may add to these antioxidant levels and nourish the body with a multitude of nutrients. International Tea Day is observed every year on May 21 to celebrate one of the world's most popular beverages, that's widely consumed by people in varied flavors and types. Caffeine and polyphenols in the tea can help burn the fat storage and support gut health. Tea consumption is also linked to managing appetite, and the beverage may also help in better food absorption. Depending on your taste and preference, here are some tea options to have in the morning that can help you melt belly fat. Black tea One of the most preferred choices of tea lovers in America, the classic black tea is simple to brew and boasts of wonderful benefits. While green tea in recent years has gained a reputation as a weight loss drink, black tea's benefits are no less superior. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Treatment That Might Help You Against Knee Pain (Search Now) Knee Pain Treatment | Search Ads Undo According to a study published in the European Journal of Nutrition, black tea can promote the growth of gut-friendly bacteria and form metabolites that aid in controlling liver energy metabolism. The low calorie beverage can also help in fat breakdown, making it a wonderful alternative for sugary drinks. Cumin tea Cumin seeds have been long trusted since ancient times to support digestion and manage bloating, acidity and other gut health problems. Cumin can help boost metabolic rate and aid in losing weight. A study published in the Journal Metabolism has found that cumin extract can increase fat burning in overweight and obese humans. To make cumin tea, boil cumin seeds in water for a few minutes and strain. Have it lukewarm for melting that stubborn belly fat. Cinnamon tea Cinnamon, the flavourful and aromatic spice, is known for its slightly spicy and sweet taste. Added in both sweet and savoury foods, the warm beverage can boost metabolism and target the visceral fat, one of the most dangerous kinds of fat. High in fibre, the spice can promote a feeling of satiety which could prevent overeating and aid in weight loss. Cinnamon supplementation could also aid in managing insulin resistance, high blood pressure, and cholesterol levels. To make the tea, ground the cinnamon sticks, and add them to boiling water. Strain and enjoy it warm. You can also add honey or lemon to the tea as per your taste. Ginger tea Ginger tea is the answer to all your health woes whether you are suffering from seasonal sniffles or digestive issues. However, many are unaware of its positive effect on belly fat reduction. Its bioactive compound gingerol has anti-obesity effects, and is packed with anti-inflammatory, antioxidant, and antimicrobial properties. Having this refreshing and powerful tea can aid in boosting digestive function, curbing appetite, and improving metabolism, all of which can have a role in targeting abdominal fat. You can also elevate the taste or nutrition of your cuppa by adding lemon, honey, cinnamon, or turmeric. Green tea Last but not the least, a cup of green tea could be a trusted ally in your belly fat loss journey. The low-calorie drink is simple to make and could work wonders for your body metabolism. The best time to consume it is in the early afternoon, either 30-45 minutes before or after a meal. It shouldn't be taken on an empty stomach as the tannins in it can increase stomach acidity, and may lead to discomfort, nausea, or bloating. High consumption of green tea is associated with a 44% lower odds ratio for abdominal obesity, according to a study published in International Journal of Environmental Research and Public Health. 5 morning drinks that melt belly fat and shrink the waist One step to a healthier you—join Times Health+ Yoga and feel the change
NDTV
12-05-2025
- Health
- NDTV
Intermittent Fasting Is Not The Only Way To Burn Fat. Try This Low-Carb Diet Instead
Quick Reads Summary is AI generated, newsroom reviewed. Intermittent fasting (IF) divides the day into eating and fasting hours. IF can help in weight loss and boosting metabolism. A low-carb diet can offer similar health benefits, shown in a new study. Intermittent fasting (IF) is a style of eating where your day is split into eating hours and fasting hours. The fasting period varies depending on how strict the plan is. Some people go all in on fasting a few days a week, while others keep it flexible. IF is popular for weight loss and better metabolism. Experts also say that when done right, it may lower the risk of heart disease, insulin resistance and type 2 diabetes. Let us be honest. Fasting is not easy, especially the 5:2 plan where you eat very few calories twice a week. If that sounds overwhelming, do not worry. There is a simpler option that may give you similar benefits - a low-carb diet, according to Adam Collins, Associate Professor of Nutrition, University of Surrey. Even cutting down carbs just twice a week may help your metabolic health, says Collins, based on his new research published in the European Journal of Nutrition. What Are Low-Carb Diets? What Does A Low-Carb Diet Do To Your Body? Carbohydrates turn into glucose, and insulin helps move that glucose into cells for energy, says Consultant Nutritionist Rupali Datta. Extra carbs are stored as glycogen and then as fat. A low-carb diet keeps your insulin levels lower, pushing your body to burn fat instead. That is why it often leads to weight loss. Same Fat-Burning Effect As Fasting, Says Study To test how intermittent fasting and low-carb diets affect fat-burning, researchers studied 12 overweight and obese adults. On one day, participants followed a very low-carb diet. On another, they tried a calorie-restricted fasting diet. After both, they were served a high-fat, high-sugar meal to see how their bodies responded. The results were surprising - both diets showed almost the same boost in fat-burning and how the body handled fat. So yes, low-carb eating can give your metabolism the same kick as fasting. Collins adds that more research with larger groups is needed to be sure. How To Start A Low-Carb Diet: 5 Simple, Tasty Recipes To Try 1. Lauki, Tomato And Capsicum Salad This easy salad makes a great low-carb meal. In a bowl, mix one cup of boiled lauki, one cup of boiled capsicum, half a cup of chopped tomatoes and one cup of lettuce. Add some pudina chutney, toss it well, and finish with lemon juice and chaat masala. 2. Low-Carb Paneer Kathi Roll Ditch the usual wrap and try this roll made with besan roti. Make a firm dough, roll into flat discs and cook on a tawa. Spread chutney on the roti, add onions, paneer tikka (recipe here), and a sprinkle of chaat masala. Roll it up and eat. 3. Low-Carb Keto Thepla These theplas are made with methi and flaxseed. Use dried or fresh methi leaves, steep them in hot water with spices. In another bowl, add this mix to flaxseed meal and knead a dough. Flatten with parchment paper and cook using minimal oil in a non-stick pan. 4. Bharwa Bhindi A low-carb recipe, Bharwa Bhindi is one of the most common recipes people love to make. Stuff slit bhindi with masala and fry in ghee. Add a spoonful of lemon juice and stir. Cook on medium heat until soft. Check out the full recipe here, and remember to eat in moderation as it can be high in fat. 5. Chicken Ball And Spinach Soup A light, lemony, low-carb soup packed with vegetables and protein. This recipe uses chicken balls and fresh spinach, making it a filling dish perfect for your weight loss goals. Step-by-step instructions are available here. Every body is different. What works for one person may not suit another. Always speak to a qualified nutritionist before changing your diet for weight loss or health reasons.
Yahoo
05-05-2025
- Health
- Yahoo
How daily coffee drinking can protect you against frailty in old age
According to a new study published in the European Journal of Nutrition, higher habitual coffee consumption could be associated with lower odds of frailty. Researchers analysed 1,161 adults aged 55+ from the Longitudinal Aging Study Amsterdam over seven years to explore the link between frailty (weight loss, weakness, exhaustion, slow gait, low activity) and coffee consumption. Researchers divided coffee consumption into five categories: no coffee, between zero and two cups a day, between two and four cups a day, between four and six cups a day, and more than six cups a day. The zero to two cups a day group served as the reference group, as researchers said those who drank no coffee at all may have had other distinguishing characteristics making them unsuitable for comparison (eg, they abstained from coffee for specific health reasons). Following analysis, the researchers found that people who drank between four and six cups of coffee (they counted a standard cup as 125ml) had 0.36 times lower odds of frailty compared with the reference group and those who drank more than six cups had 0.37 times lower odds. Additionally, for those drinking between two and four cups a day, the odds of pre-frailty – the transitional stage preceding frailty – were 0.73 times lower than the reference group. It's important, however, to understand that this is an observational study – no direct cause has been proven. While it adds to a growing body of evidence, the researchers themselves stress how further studies are needed to confirm these results. Although, as is noted in the study, coffee has previously been linked to various health benefits, including a reduced risk of Type 2 diabetes, certain types of cancer, cardiovascular disease and reduced mortality. Various bioactive compounds like caffeine and polyphenols – which have antioxidant and anti-inflammatory properties – are present in coffee. The researchers say these may help prevent sarcopenia (muscle loss) and prevention of muscle damage, which could help explain the possible link between coffee and reduced risk of frailty. Indeed, one older scientific study on mice showed that coffee consumption reduced muscle weight and grip strength decline, reducing the risk of sarcopenia. While this study is encouraging for the coffee lovers out there, it's important not to get too carried away. The majority of official guidelines state that most adults can safely consume up to 400mg of caffeine daily (equivalent to about four cups of coffee) and those in the six+ group may well be exceeding that. Along with how you drink your coffee – multiple daily caramel iced Frappes probably isn't what the researchers had in mind – and what the rest of your diet looks like, there are other individual lifestyle factors to consider. And, to stress again, this study doesn't confirm a direct link, but rather, a possible one. However, it adds to a growing body of evidence on the possible health benefits of coffee, and while your bank might not be thanking you for that coffee you bought on the way to work, your future muscles might. One more thing to consider – the study was funded by the Institute for Scientific Information on Coffee. While we aren't saying this affects the results, it's still important to have all the details to make your own informed decisions. You Might Also Like 13 Buys To Help You Feel Great From £5 16 Speedo Swimsuits that Won't Flash Your Bum When Getting Swim-fit 11 Best Gym Trainers for Different Types of Workouts
