Latest news with #HeartHealth
Yahoo
5 days ago
- Health
- Yahoo
7-Day High-Protein Mediterranean Diet Meal Plan for High Blood Pressure, Created by a Dietitian
Reviewed by Dietitian Alyssa Pike, RDN If you have high blood pressure or are at risk of developing high blood pressure, you may want to follow the Mediterranean diet. Due to its emphasis on nutrient-rich fruits, vegetables, whole grains and healthy fats, this popular way of eating is linked to many health benefits, including improved heart health and lower blood pressure. In this seven-day Mediterranean meal plan, we map out a week of meals and snacks tailored to help improve blood pressure. While we emphasize plenty of fresh produce, we don't skimp on protein. You'll find a wide variety of protein sources spread throughout each day to help keep you full and provide lasting energy. If you have high blood pressure or are simply looking to up your nutrition, this meal plan can help. Meal Plan at a Glance Egg scramble/ Almonds Greek salad/ Yogurt & strawberries Salmon & farro Overnight oats/ Pear Sweet potato & chicken salad/ Bell pepper & cottage cheese Chicken kebabs & quinoa/ Apple Overnight oats/ Yogurt & peach Sweet potato & chicken salad/ Bell pepper & cottage cheese Lentils & veggies Overnight oats/ Pear Sweet potato & chicken salad/ Bell pepper & cottage cheese Shrimp & couscous/ Apple Yogurt & cherries/ Apple & nut butter Sweet potato & chicken salad/ Bell pepper & cottage cheese Chicken & rice Yogurt & cherries/ Apple Chicken & rice/ Cucumber & hummus Fish tacos Egg scramble/Almonds Chicken & rice/ Yogurt & blackberries Chicken salad Day 1 Breakfast (295 calories) 1 serving Spinach & Egg Scramble with Raspberries Morning Snack (206 calories) ¼ cup unsalted dry-roasted almonds Lunch (344 calories) 1 serving Greek Salad with Edamame Afternoon Snack (193 calories) 1 (5.3-oz.) container nonfat plain strained (Greek-style) yogurt ½ cup strawberries 2 Tbsp. chopped slivered almonds Dinner (450 calories) 1 serving Lemon-Herb Salmon with Caponata & Farro Daily Totals: 1,488 calories, 82g fat, 14g saturated fat, 96g protein, 104g carbohydrate, 31g fiber, 1,499mg sodium To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, 1 medium orange to lunch and 1 serving Apple with Cinnamon Almond Butter as an evening snack. Day 2 Breakfast (333 calories) 1 serving High-Protein Strawberry & Peanut Butter Overnight Oats Morning Snack (131 calories) 1 large pear Lunch (393 calories) 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing Afternoon Snack (60 calories) 1 cup sliced bell pepper 1 serving Light & Airy Whipped Cottage Cheese Dinner (473 calories) 1 serving Hot-Honey Chicken & Pineapple Kebabs ½ cup cooked quinoa 1 serving Garlicky Green Beans Evening Snack (95 calories) 1 medium apple Daily Totals: 1,485 calories, 44g fat, 8g saturated fat, 84g protein,194g carbohydrate, 31g fiber, 1,456mg sodium To make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, ¼ cup unsalted dry-roasted almonds to A.M. snack and 2 Tbsp. almond butter to evening snack. Day 3 Breakfast (333 calories) 1 serving High-Protein Strawberry & Peanut Butter Overnight Oats Morning Snack (264 calories) 1 (5.3-oz.) container nonfat plain strained (Greek-style) yogurt 1 medium peach 3 Tbsp. chopped slivered almonds Lunch (393 calories) 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing Afternoon Snack (60 calories) 1 cup sliced bell pepper 1 serving Light & Airy Whipped Cottage Cheese Dinner (453 calories) 1 serving Roasted Root Veggies & Greens over Spiced Lentils Daily Totals: 1,502 calories, 64g fat, 9g saturated fat, 91g protein, 147g carbohydrate, 29g fiber, 1,385mg sodium To make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, ¼ cup unsalted dry-roasted almonds to P.M. snack and 1 serving Apple with Cinnamon Almond Butter as an evening snack. Day 4 Breakfast (333 calories) 1 serving High-Protein Strawberry & Peanut Butter Overnight Oats Morning Snack (131 calories) 1 large pear Lunch (393 calories) 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing Afternoon Snack (60 calories) 1 cup sliced bell pepper 1 serving Light & Airy Whipped Cottage Cheese Dinner (478 calories) 1 serving Spicy Shrimp, Vegetable & Couscous Bowls Evening Snack (95 calories) 1 medium apple Daily Totals: 1,490 calories, 50g fat, 7g saturated fat, 81g protein, 185g carbohydrate, 28g fiber, 1,062mg sodium To make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, ¼ cup unsalted dry-roasted almonds to A.M. snack and 2 Tbsp. almond butter to evening snack. Day 5 Breakfast (350 calories) 1 cup nonfat plain strained (Greek-style) yogurt 3 Tbsp. slivered almonds 1 Tbsp. chia seeds ½ cup cherries (fresh or thawed from frozen) Morning Snack (291 calories) 1 medium apple 2 Tbsp. almond butter Lunch (393 calories) 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing Afternoon Snack (60 calories) 1 cup sliced bell pepper 1 serving Light & Airy Whipped Cottage Cheese Dinner (419 calories) 1 serving Slow-Cooker Chicken & Brown Rice with Roasted Corn & Black Beans Meal-Prep Tip: Reserve 2 servings Slow-Cooker Chicken & Brown Rice with Roasted Corn & Black Beans to have for lunch on Days 6 and 7. Daily Totals: 1,513 calories, 57g fat, 8g saturated fat, 104g protein, 157g carbohydrate, 31g fiber, 1,089mg sodium To make it 2,000 calories: Add 1 serving Peanut Butter & Chia Berry Jam English Muffin to breakfast, 1 medium banana to lunch and 1 large pear as an evening snack. Day 6 Breakfast (350 calories) 1 cup nonfat plain strained (Greek-style) yogurt 3 Tbsp. slivered almonds 1 Tbsp. chia seeds ½ cup cherries (fresh or thawed from frozen) Morning Snack (95 calories) 1 medium apple Lunch (419 calories) 1 serving Slow-Cooker Chicken & Brown Rice with Roasted Corn & Black Beans Afternoon Snack (119 calories) 1 cup sliced cucumber ¼ cup hummus Dinner (509 calories) 1 serving Tilapia Fish Tacos Daily Totals: 1,492 calories, 57g fat, 9g saturated fat, 101g protein, 157g carbohydrate, 32g fiber, 1,259mg sodium To make it 2,000 calories: Add 1 serving Peanut Butter & Chia Berry Jam English Muffin to breakfast, 2 Tbsp. almond butter to A.M. snack and have 1 medium orange as an evening snack. Day 7 Breakfast (295 calories) 1 serving Spinach & Egg Scramble with Raspberries Morning Snack (206 calories) ¼ cup unsalted dry-roasted almonds Lunch (419 calories) 1 serving Slow-Cooker Chicken & Brown Rice with Roasted Corn & Black Beans Afternoon Snack (150 calories) 1 (5.3-oz.) container nonfat plain strained (Greek-style) yogurt 1 cup blackberries Dinner (432 calories) 1 serving Sesame Kohlrabi & Chicken Salad Daily Totals: 1,503 calories, 64g fat, 10g saturated fat, 113g protein, 125g carbohydrate, 32g fiber, 1,465mg sodium To make it 2,000 calories: Add 1 serving Peanut Butter & Chia Berry Jam English Muffin to breakfast, 1 medium banana to A.M. snack and 3 Tbsp. slivered almonds to P.M. snack. Frequently asked Questions Is it OK to mix and match meals if there is one I do not like? Yes! This meal plan is meant to serve as inspiration. It doesn't need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you're making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious Mediterranean recipes, including 20+ High-Protein Mediterranean Diet Dinners for Better Heart Health. Can I eat the same breakfast or lunch every day? Definitely, it's fine to eat the same breakfast or lunch every day. Each breakfast ranges from 295 to 350 calories while each lunch spans 344 to 419 calories. These ranges are fairly close, though if you're closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two. Why is there not a modification for 1,200 calories? We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it's unsustainable for long-term health and well-being. Can the Mediterranean diet help high blood pressure? Yes, the Mediterranean diet can help improve high blood pressure. This meal plan keeps sodium totals below 1,500 mg each day to help manage blood pressure. Health Benefits of the Mediterranean Diet The Mediterranean diet is linked to many health benefits, which is partly why it continues to be so popular. Research links the Mediterranean diet to improved heart health, a lower risk of type 2 diabetes, improved cognitive function and even a reduced risk of certain cancers. One great aspect of this healthy eating style is that it's flexible. The idea is to eat the Mediterranean way more often than not by aiming to fill up your plate with veggies, include plenty of fish, nuts and legumes and prioritize whole grains. Eating the occasional sweet, refined grain or processed meat won't derail your health efforts. The American Heart Association endorses the Mediterranean diet as a nutritious way of eating that aligns with their recommendation for a heart-healthy eating pattern. The diet doesn't set rigid rules, which makes it easier to adopt as a lifestyle compared to stricter plans. It includes plenty of fruits, vegetables, whole grains and legumes as well as poultry, fish, dairy and nuts. It limits added sugars, refined grains and highly processed meats. Read the original article on EATINGWELL
Herald Sun
23-07-2025
- Health
- Herald Sun
Mum-of-two Melissa Hartman revived after suffering cardiac arrest
Don't miss out on the headlines from Heart Health. Followed categories will be added to My News. Melissa Hartman was 31 years old when her heart suddenly stopped while she was getting ready for a date one August afternoon. The mother-of-two had no idea that she had suffered a cardiac arrest and flatlined for 20 minutes after a coughing fit. 'I was a bit nervous for the date but not nervous enough to have a bloody cardiac arrest,' the now 35-year-old told The Advertiser. Luckily, Ms Hartman organised for a friend to visit before her date and he arrived just as she collapsed. 'He found me on the floor, I had no pulse and had stopped breathing,' she said. 'He was straight onto the CPR.' Paramedics arrived and administered seven shocks of a defibrillator and three rounds of adrenaline to stabilise Ms Hartman. With a less than one per cent chance of survival, she was placed into an induced coma at Flinders Hospital for a week. 'For the first 48 hours, nobody expected me to survive at all,' she said. Despite all odds, the Christie Downs woman made it. But when she flatlined, on the floor her home she said she had a 'death experience' and saw a 'white light'. 'It was so bloody peaceful and calm and I wasn't even tired, it was just amazing,' she said. 'That was a miracle in itself, not feeling exhausted and chronically fatigued.' She said since being revived she's attempted to feel that again. Following her episode, Ms Hartman refers to the day as her 'birthday'. 'I've come back for a reason,' she said. She said by calling it her 'birthday' it allows the people closest to her to feel better about it. 'Mum still has it in her mind, (as) when she got the call,' she said. 'It helps her heal.' Eventually, when Ms Hartman was brought out of a coma she was transferred to ICU. Doctors eventually discovered two benign brain tumours — which are still present. She also spent six weeks in Hampstead Rehabilitation Centre where she learnt how to walk, talk, eat and read again after suffering a brain injury. 'After only a week in the coma, I'd lost everything — I had to learn who my kids were again,' she said. Ms Hartman, who is a single mum, said her children, Ayla, 8 and Mason, 11, were the reason she pushed through rehabilitation. She said she didn't want to have a carer 'raise' her children. 'If I didn't have my kids, I'd still be in a bed in hospital now,' she said. 'I'm not going to have my kids watching me lay down and admit defeat. 'If I can come back from the dead, they can get up and clean their rooms.' Ms Hartman, who lives with a hypoxic brain injury, is emceeing the Brain Injury South Australia launch event marking Brain Awareness Week on August 18, 2025. She wants to spread awareness about the importance of learning CPR. Originally published as Mum-of-two Melissa Hartman bought back from the dead after suffering cardiac arrest
Associated Press
23-07-2025
- Health
- Associated Press
Duke University men s basketball and football teams learn how to save a life with CPR
( NewMediaWire ) - July 23, 2025 - DURHAM, N.C. — On Tuesday, July 22, members of the Duke University men's basketball and football teams participated in American Heart Association Hands-Only CPR (cardiopulmonary resuscitation) trainings to learn the correct rate and depth of CPR compressions to be confident and capable when faced with a cardiac emergency. According to American Heart Association data, nearly 9 out of every 10 of people who experience cardiac arrest outside of a hospital die, in part because they do not receive immediate CPR more than half of the time. CPR, especially if performed immediately, can double or triple a person's chance of survival. 'Every year, hundreds of thousands of cardiac arrests happen outside of hospitals — often with no warning and no time to spare. In those critical moments, knowing how to perform CPR and use an AED can mean the difference between life and death,' said Nancy Brown, CEO of the American Heart Association. 'That's why we're working tirelessly with organizations like Duke University and their men's basketball and football teams to empower more people with the skills, confidence, and courage to step in and save a life using CPR.' The Duke student-athletes are the newest members of the American Heart Association's Nation of LifesaversTM. The Association, a global force changing the future of health for all, began the initiative in 2023 to make CPR and AED (automated external defibrillator) awareness and education a permanent fixture in all communities across the country. The initiative will ensure teens and adults can learn about CPR and AED use, share that knowledge with friends and family and engage employers, policymakers, philanthropists and others to create support for a nation of lifesavers. The American Heart Association is the worldwide leader in resuscitation science, education and training, and publishes the official guidelines for CPR. With nearly 3 out of 4 cardiac arrests outside of the hospital occurring in homes, knowing how to perform CPR is critically important. With more people ready to perform CPR, the chance of a positive recovery increases for the community. 'Providing Hands-Only CPR training to our student-athletes through the Nation of Lifesavers campaign has been an incredibly valuable experience for the Duke football program. The sessions led by the American Heart Association were not only engaging but also empowering—equipping our team with the knowledge and confidence to act in an emergency. We're proud to support this life-saving initiative and look forward to continuing our partnership with the American Heart Association,' said Kevin Siesel, head football athletic trainer at Duke University. Compression-only CPR known as Hands-Only CPR can be equally effective as traditional CPR in the first few minutes of emergency response and is a skill everyone can learn. It is as simple as calling 911 if you see a teen or adult suddenly collapse and then push hard and fast in the center of the chest. Additional Resources: ### About the American Heart Association The American Heart Association is a relentless force for a world of longer, healthier lives. The organization has been a leading source of health information for more than one hundred years. Supported by more than 35 million volunteers globally, we fund groundbreaking research, advocate for the public's health, and provide critical resources to save and improve lives affected by cardiovascular disease and stroke. By driving breakthroughs and implementing proven solutions in science, policy, and care, we work tirelessly to advance health and transform lives every day. Connect with us on Facebook, X or by calling 1-800-AHA-USA1. For Media Inquiries: 214-706-1173 Jeff Schaefer: [email protected] For Public Inquiries: 1-800-AHA-USA1 (242-8721) and
The Sun
13-07-2025
- Health
- The Sun
‘Sunday scaries' is real health threat ‘increasing your risk of heart attack', experts warn
CALL it "Sunday scaries" or "Monday blues", dreading the start of a new week can trigger long-term stress and take a toll on your heart health, scientists warn. The anxiety isn't just workplace related - retirees also displayed signs of heightened stress on Mondays after they'd stopped working. Researchers from the University of Hong Kong dubbed this the "Anxious Monday" effect. It suggests dysregulation of the body's stress management system - which is known to drive heart disease - is linked to the start of the week, regardless of work status, researchers said. Previous research has shown a 19 per cent increase in heart attacks and sudden cardiac deaths on Mondays, the study authors also pointed out. They believe spikes in Monday heart attacks were unlikely to be random. Lead author Professor Tarani Chandola from the department of sociology, faculty of social sciences at the University of Hong Kong (HKU), said: 'Mondays act as a cultural 'stress amplifier'. 'For some older adults, the week's transition triggers a biological cascade that lingers for months. "This isn't about work - it's about how deeply ingrained Mondays are in our stress physiology, even after careers end." Feelings of stress and anxiety are linked to cardiovascular disease through a key biological mechanism called hypothalamus-pituitary-adrenal (HPA) axis dysregulation. The HPA axis is the body's main way of responding to stress and results in the release of cortisol - known as the stress hormone - in the body. HPA axis dysregulation is characterised by excessive levels of cortisol production, which has previously been linked to a higher risk of heart disease and death, researchers explained. Feeling stressed Watch our 4-minute at-home yoga workout scientifically proven to reduce anxiety and tension It's also known to contribute to hypertension, insulin resistance, and immune dysfunction. The study team set out to examine whether "HPA-axis dysregulation is greater on Mondays than on other days, and whether this association is greater for working compared to non-working adults", they wrote in the Journal of Affective Disorders. They assessed data from over 3,500 older adults taking part in the English Longitudinal Study of Ageing, including hair samples that showed cortisol levels in participants' bodies. People who reported feeling more anxious on Mondays had 23 per cent higher cortisol levels in their hair samples than those who felt anxious on other days. This was also seen among retirees, challenging assumptions that workplace stress alone explains "Monday blues". For many of us, stress can be a part of our daily life - to the point that we don't pick up on red flags until it's too late. Stress can affect you physically and mentally, as well as causing changes to your behaviour, the NHS notes. You may experience some of the following signs when struggling with stress: Headaches or dizziness Muscle tension or pain Stomach problems Chest pain or a faster heartbeat Sexual problems Difficulty concentrating Struggling to make decisions Feeling overwhelmed Constantly worrying Being forgetful Being irritable and snappy Sleeping too much or too little Eating too much or too little Avoiding certain places or people Drinking or smoking more If stress is taking a toll on your life, that's a sign to seek help for it. Try talking about your feelings to a friend, family member or health professional. You could also contact Samaritans, call: 116 123 or email: jo@ if you need someone to talk to If you need more support, you can get free talking therapies like cognitive behavioural therapy (CBT) on the NHS. You can refer yourself directly to an NHS talking therapies service without a referral from a GP. Source: NHS Researchers concluded: 'This study found strong evidence for an association between reporting anxiety on Mondays and HPA-axis dysregulation. 'The anxious Monday association with HPA-axis dysregulation measured subsequently was evident among both working and nonworking older adults, with no reduction in the association among those not at work." The findings suggest social patterns - not just job demands - embed themselves in human physiology, with lasting health risks, researchers said. Previous studies have pointed to higher stress hormone levels among people on weekdays versus weekends, but the latest research is the first to pinpoint Mondays as uniquely disruptive. Researchers hope addressing Monday-specific stressors could pave the way for new strategies to combat heart disease. "Hospitals and clinics need to plan for increased CVD events on Mondays," they also suggested. "Most people should adapt to their feelings of Monday anxiety over their working life course. "However, for some people, there is a lack of adaptation to Monday anxiety, and this does not appear to diminish when they stop working."
Yahoo
11-07-2025
- Health
- Yahoo
Premenstrual disorders may indicate a higher risk for heart disease, study finds
Premenstrual disorders are associated with a higher risk of developing cardiovascular disease, a large, long-term study has found. New research analyzing patient health data from more than 3 million women in Sweden over a 20-year period found that those who were diagnosed with premenstrual syndrome (PMS) or premenstrual dysphoric disorder (PMDD) had an 11% higher risk of developing cardiovascular disease at some point, compared to women who did not have a diagnosis. Younger women who experienced a premenstrual disorder before age 25 had an even stronger risk of developing heart disease, 24%. Heart disease is the leading cause of death in women in the U.S. 'It's another reminder of taking care of your cardiovascular health when you're young and not waiting until you're in your 50s or later,' Elizabeth Bertone-Johnson said, study co-author and professor of epidemiology at the University of Massachusetts-Amherst. In order to be diagnosed with PMS or the more intense PMDD, symptoms such as mood swings, fatigue, cramping and food cravings need to be 'bad enough' to be rated as 'moderate' or 'severe,' or have a significant impact on a patient's ability to function, Bertone-Johnson said. The researchers analyzed subtypes of cardiovascular disease, including heart failure, arrhythmias and irregular heartbeat. An arrhythmia occurs when the heart's electrical signals misfire, making the heart beat too quickly or too slowly. Arrhythmias and ischemic heart disease, damage caused by plaque which has built up in the coronary arteries, showed the strongest associations with PMS and PMDD. Although the research did not study the possible reasons behind the link, Bertone-Johnson and other experts believe that premenstrual disorders might indicate other underlying physiological conditions. 'Eventually it will show up as cardiovascular disease, but before that, it shows up in premenstrual symptoms,' Bertone-Johnson said. These conditions can include inflammation and alteration of the renin-angiotensin-aldosterone system — a hormonal system that regulates blood pressure, Dr. Nieka Goldberg, a cardiologist who specializes in women's health at NYU Langone, said. These inflammatory changes can lead to an increased buildup of plaque around the heart's arteries — increasing the risk of heart disease. Goldberg was not involved in the new research. Even accounting for other cardiovascular risk factors such as smoking, weight, medication usage and some pre-existing conditions, women who had been diagnosed with a premenstrual disorder were more likely to develop heart problems. Researchers in Sweden also analyzed pairs of sisters as a way of accounting for genetic and environmental factors. There are limitations to the research. Bertone-Johnson said they looked only at women who had a clinical diagnosis of a premenstrual disorder and, because the population was based in Sweden, the patients were likely mostly white. Dr. Priya Jaisinghani, an endocrinologist at NYU Langone, thinks there should be more focus on women's risk factors for heart disease, which can include reproductive, hormonal and metabolic conditions. This study as well as others suggest a link between PMS and/or PMDD and hypertension, or high blood pressure. Still, high blood pressure is often underdiagnosed in women, according to the Office of Women's Health. Goldberg said that one of the most important implications of this study is how it may pave the way for diagnosis of cardiovascular disease in younger patients. 'This is a great step to early identification of women at risk for heart disease earlier in life,' she said. 'Although the mechanism for heart disease risk in premenstrual disorders will need further study, it is important for doctors to get a complete menstrual history, including the presence of PMD in their patients.' This article was originally published on
