Latest news with #Mediterraneandiet
Yahoo
a day ago
- Health
- Yahoo
We Asked 3 Cardiologists the One Food They Always Keep in Their Pantry—Here's What They Said
Reviewed by Dietitian Jessica Ball, M.S., RD Getty Images. EatingWell design. Your heart pumps over 2,000 gallons of blood per day, delivering oxygen and nutrients to every cell and organ in your body, picking up waste along the way and sending it to be filtered. With how important this single organ is, it's no wonder that keeping your heart healthy is one of the best things you can do for your overall health and well-being. And while heart disease is the leading cause of death in the U.S., there's a lot you can do to reduce your risk, starting right in your kitchen. Research shows that heart-healthy eating patterns like the Mediterranean diet and DASH diet can help improve key markers for heart health. These diets emphasize whole foods that are rich in fiber, healthy fats, antioxidants and plant-based proteins. But you don't have to overhaul your entire diet or break the bank to start supporting your heart. Keeping just a few simple heart-healthy ingredients in your pantry can make it easier to add important nutrients to your everyday meals and snacks. We asked cardiologists for their must-have pantry staples, and chances are you already have a few of them on your shelf. Here's what they recommend keeping stocked. 1. Olive Oil If you're wondering what oil to grab for roasting vegetables, whisking up marinades and dressings or finishing your pasta, olive oil can be a heart-healthy choice. 'I recommend keeping some delicious olive oil close at hand and using it as your primary cooking oil, but also to drizzle it on each of your meals throughout the day,' says Elizabeth Epstein, MD. Advertisement Olive oil has an extensive history of research supporting its role in improving cardiovascular health. A 2022 meta-analysis of 13 studies with over 865,000 participants found a strong relationship between olive oil consumption and a decreased risk of cardiovascular disease. For every 5-gram (about 1 teaspoon) increase in olive oil per day, they found a 4 percent decrease in cardiovascular disease risk and all-cause mortality. 'The best nutrition evidence we have supports the Mediterranean diet, which has been tested in several randomized controlled trials and shown to reduce heart attacks, strokes and cardiovascular death by 30 percent,' says Dr. Epstein. The liberal use of olive oil may be a key part of the puzzle with its high levels of anti-inflammatory polyphenols, antioxidants and oleic acid. While any olive oil will offer some benefit, extra virgin olive oil is highest in antioxidant and bioactive plant compounds that may offer additional benefits to your heart. 2. Legume-Based Pasta You don't have to skip pasta, even on a heart-healthy diet. 'One food I always keep stocked in my pantry is legume-based pasta, such as pasta made from edamame and mung bean, lentils, chickpeas or black beans,' says Dr. Danielle Belardo, M.D. Pasta made from legumes is typically higher in protein and fiber compared to wheat pasta, and can be much more filling. When it comes to heart health, eating more beans and bean-based foods is a safe bet. Multiple studies link legume consumption to improvements in lipid profiles and a reduced risk of heart disease, including one study suggesting that adults who eat legumes four times per week have a 22 percent lower risk of coronary heart disease than those who only eat them once each week. This is partly due to the high amount of soluble fiber found in legumes, which effectively lowers LDL-cholesterol and supports steady blood sugar. If eating whole beans several times a week feels like a big leap from where you're at, legume-based pasta can be a simple and approachable switch. 'It's nutrient-dense, easy to prepare and aligned with the principles of evidence-based heart-healthy eating,' says Dr. Belardo, who emphasizes legume-based pasta's positive impact on glycemic control, satiety and overall metabolic health. 3. Oats Your morning bowl of oatmeal may be doing more for your heart than you realize. Oats are rich in soluble fiber, beta-glucans and anti-inflammatory compounds, like phytosterols, all of which help lower cholesterol and support healthy weight management. Advertisement 'Oats, like all whole, plant-based foods, contain plant sterols, a group of substances made in plants that block cholesterol absorption in the digestive tract,' says Dr Elizabeth Klodas. Between soluble fiber binding cholesterol in the gut, plant sterols reducing absorption and beta-glucans positively influencing the gut microbiome and cholesterol metabolism, oats are a triple threat against heart disease. Just be sure to choose whole, minimally processed oats. Research shows they retain more of their fiber, beta-glucans and heart-healthy phytochemicals compared to ultra-processed or highly-sweetened oats and oat-based foods. Luckily, between overnight oats, hot oatmeal, granola, oatmeal pancakes and smoothies, there are endless ways to enjoy them! Our Expert Take Heart-healthy eating doesn't have to include a total pantry makeover. The foods cardiologists always have in their own pantries include simple staples like olive oil, oats and legume-based pasta. Regularly including these foods in a balanced, overall healthy diet may help lower cholesterol, support a healthy weight and protect your heart well into the future. Read the original article on EATINGWELL
Daily Mail
2 days ago
- Health
- Daily Mail
Experts say eating MORE of an ultra-processed food is actually good for you
Few foods are more villainized than the ultra-processed, undergoing rounds of ingredient extraction, emulsifying, and additive and preservative infusion. But not all ultra-processed foods are created equal. Health experts are urging Americans to give faux meat a chance, citing lower risks of heart disease and a better carbon footprint. Plant-forward diets, including the doctor-endorsed Mediterranean diet, are lauded for their inclusion of clean protein like nuts and legumes, mineral-rich leafy greens, and fibrous whole grains. But doctors have been hesitant to recommend meat-alternative brands like Beyond Meat and Impossible Burgers because of the processing used to create them. Meat substitutes may undergo various temperature treatments or 3D printing to mimic the texture of real meat, and may contain binders, emulsifiers, dyes, flavorings, stabilizers, and preservatives. Despite this, doctors and nutritionists encourage their patients to make the switch to plant-based alternatives, which contain the same amount of protein, less saturated fat, fiber, and other beneficial vitamins. Plant-based meat companies have a vested interest in appealing to carnivores who are concerned about the additives in everyday foods, including followers of the Make America Healthy Again movement. Companies have overhauled some of their recipes amid flagging sales, lowering saturated fat and sodium, to bring them in. A 2024 analysis published in the Canadian Journal of Cardiology of dozens of studies found that compared with meat, plant-based alternatives, while considered ultraprocessed, are generally healthier than meat. They contain less saturated fat and cholesterol and have more fiber, showing in clinical trials to confer lower bad cholesterol and reduced body weight. 'Doctors and dietitians are reluctant to consider alternative proteins when advising patients on nutrition because they view these foods as ultra-processed,' nutrition scientist Roberta Alessandrini, director of the Dietary Guidelines Initiative at PAN International, told CNN. 'Yet if carefully chosen, these foods can be a valid and helpful way to shift toward more plant-forward diets, which are good for people and the planet.' Plant-based burgers generally have their basis in soy , pea, or rice proteins, coconut oil, potato protein, yeast to impart a meaty taste. They also contain compounds to bind the 'meat' together, such as methylcellulose, which gives the burgers fiber and, in some cases beet juice extract to simulate blood. Despite being nutrient dense and overall beneficial, meat-free alternatives come from highly synthesized ingredients like soy protein concentrate, processed fats like coconut oil, binders and texturizers to better resemble meat, and the addition of non-whole food-based nutrients like B12 and zinc. An ultraprocessed plant-based burger is a far cry from an ultraprocessed Twinkie or hot dog, though. Ultraprocessed junk foods have strong links to obesity, heart disease, and diabetes, all while packing little to no nutritional benefits. No such links have been established with meat-free alternatives. An 85 percent lean ground beef burger contains around 6.5 grams of saturated fat, compared to six grams in an Impossible Burger and two grams in a Beyond Burger. They all contain similar amounts of protein, ranging from 19 to 21 grams per serving. The high sodium content of meat alternatives is a significant downside. A 2019 CNN analysis found that Beyond, Impossible, and more traditional grain-based burgers each contained 370 to 390 milligrams of sodium. Store-bought turkey burgers, however, contained 95 to 115 milligrams of sodium, while beef patties had only 65 to 75 milligrams. They caution that this might be a misleading comparison, given that many people salt and season their meat as they cook it. Processed and red meats are fine to eat sparingly, but eating them every day or even several times a week has been linked to colorectal and breast cancers, heart disease, and diabetes, though evidence is limited. Concerns over health and nutrition are the primary drivers of the shift toward plant-based meat, although many people opt for non-meat alternatives due to concerns related to climate change. Global meat production is a significant contributor to climate change, and demand is projected to increase by at least 50 percent by 2050. Still, most people begin to incorporate meatless alternatives into their diet due to concerns about their weight, cholesterol, blood pressure or other health-related red flags. 'The fat composition of beef is so undesirable for health that it's very easy to be better than that,' Dr Walter Willett, professor of epidemiology and nutrition at Harvard, said. 'Animal products not only have too much saturated fat but lack polyunsaturated fat, fiber, and many of the minerals and vitamins available in plants.' Those minerals and vitamins, such as B12, can be added to meatless alternatives in a similar way to how producers add vitamins D and A to milk. Ultra-processed junk foods have strong links to obesity, heart disease, and diabetes, all while packing little to no nutritional benefits. Plant-based meats are nutrient-dense, though, more so resembling a can of beans. 'So I think we really need to look at each one of these novel products on its own merits,' Dr Willett said.
Medscape
09-07-2025
- Health
- Medscape
Conception via ART Linked to Lower Cardiorespiratory Fitness
TOPLINE: Individuals conceived through assisted reproductive technologies (ART) had significantly lower cardiorespiratory fitness than those conceived spontaneously, with no difference in muscle strength, a cohort study showed. METHODOLOGY: Researchers conducted a single-centre observational cohort study in Germany between 2021 and 2022, including individuals aged 4-26 years without known cardiovascular conditions, who were conceived using ART (n = 67) or spontaneously (age- and sex-matched control individuals, n = 86). They analysed anthropometric measurements, diet quality, levels of physical activity, and sedentary behaviour. The analysis was adjusted for age, birth weight, and gestational age. Cardiorespiratory fitness was evaluated using the 6-minute walking test (6MWT) and 20-meter shuttle run test (20mSRT). The 6MWT distance, number of 20mSRT laps, estimated maximal oxygen uptake (VO2max), systolic blood pressure (SBP), and pulse rate recovery were analysed. Muscle strength was evaluated using hand grip strength (HGS) measurements. TAKEAWAY: Adherence to the Mediterranean diet, levels of physical activity, and sedentary behaviour were not significantly different between groups. The ART group showed significantly lower 6MWT distance (P = .02), number of 20mSRT laps (P < .001), estimated VO2max (P = .02), and pulse rate recovery at 5 (P = .01) and 10 (P = .02) minutes than the control group. In the adjusted analysis, the ART group showed significantly lower number of 20mSRT laps (P = .02), estimated VO2max (P = .04), pulse rate recovery at 5 minutes (P = .03), and SBP (P = .03) than the control group. Maximal HGS showed no significant differences between groups. IN PRACTICE: "This study indicates a significantly lower CRF [cardiorespiratory fitness] in ART participants compared to spontaneously conceived controls. Significant differences in muscle strength were not demonstrated between ART participants and controls," the authors wrote. "Future research should consider CPET [cardiopulmonary exercise testing] for direct VO 2max measurement. Larger multi-center follow-up studies are required for precise cardiorespiratory risk stratification of the ART cohort," they added. SOURCE: This study was led by Marie Kramer and Pengzhu Li, University Hospital, LMU Munich, Munich, Germany. It was published online on June 21 in the European Journal of Pediatrics. LIMITATIONS: This non-blinded, multi-investigator study was vulnerable to participation and assessor biases and inter-observer variability. Its wide age range and inclusion of adverse perinatal conditions may have affected the results, and key confounders such as ART modality, parental health, and socioeconomic status were not accounted for. Comorbidities among ART offspring may also have affected the fitness measures. DISCLOSURES: The study was funded by the Deutsche Forschungsgemeinschaft and the Munich Clinician Scientist Program of LMU Munich. One author reported receiving support from various sources. Details are provided in the original article. This article was created using several editorial tools, including AI, as part of the process. Human editors reviewed this content before publication.
