Latest news with #TheHeartDietitian
Yahoo
28-04-2025
- Health
- Yahoo
6 "Bad" Foods You Should Be Eating to Decrease Your Stroke Risk, According to Dietitians
Reviewed by Dietitian Kelli McGrane, M.S., RD"Key Takeaways" Some foods have faced undeserved skepticism when it comes to vascular and overall health. Nutrients in nuts, bananas, coffee, oatmeal, tofu and beans may help reduce stroke risk. Eating whole foods, staying active, not smoking and prioritizing sleep are key for stroke the endless advice on what to eat for better brain and blood vessel health can leave you feeling dizzy. One day, you're reading that a specific food contains compounds that can increase your stroke risk, and the next, you're told that it's actually packed with beneficial nutrients. This constant back-and-forth is not only exhausting, but it also leaves you feeling confused about what truly belongs on your plate. We asked dietitians to break down the science and share the top six misunderstood foods that may lower your chances of having a stroke. Nuts are often tossed aside for their high calorie content. But crack open the truth, and you'll find those calories come from healthy fats that support your heart and may reduce stroke risk. 'The unsaturated fats in nuts are actually very good for cardiovascular health,' says Meghan Pendleton, M.S., RDN, of Meghan Pendleton Nutrition, a private practice based in Metro Detroit. Research suggests that munching on nuts at least five times a week may help reduce stroke risk by 19%. But that's not all. Pendleton shares that nuts are also rich in antioxidants like vitamin E and polyphenols, which help reduce inflammation. 'Inflammation is a key process in atherosclerosis (hardening of the arteries), which can lead to stroke,' she explains. To incorporate more nuts into your diet, try our Everything-Seasoned Almonds. Thanks to their higher sugar content, biting into a banana is often put on the 'don't' list when it comes to weight loss and overall health. However, this sweet fruit brings much more to the table than carbohydrates. 'They're actually a great source of potassium, a mineral that can help lower blood pressure,' says Veronica Rouse, RD, CDE, founder of The Heart Dietitian. 'Since high blood pressure is one of the leading risk factors for stroke, getting enough potassium each day is an important step in reducing your risk,' she emphasizes. Many Americans fall short of the recommended intake of 4,700 milligrams of potassium each day. Fortunately, you can easily boost your intake by adding banana slices to a parfait or tossing frozen bananas into the blender for a creamy smoothie. For many, coffee is a daily pick-me-up, but its impact on stroke risk often brews debate. 'Good news: You don't need to give up your morning coffee. While caffeine can cause a temporary rise in blood pressure, it doesn't appear to contribute to sustained high blood pressure over time. In fact, moderate [filtered] coffee consumption (2 to 3 cups per day) has been linked to a lower risk of stroke in long-term studies,' says Rouse. Although coffee is best known for its caffeine content, this beloved beverage is also brimming with antioxidants, such as chlorogenic acid and flavonoids, that contribute to its stroke-protective properties. But there's a catch: Rouse warns that higher intake could increase stroke risk, so it's best to cap your cup of joe habit at no more than 3 cups a day. Long regarded as an artery-friendly grain, oatmeal has faced some undeserved skepticism for its impact on blood sugar. 'Some people are afraid to eat oatmeal due to concerns about it spiking blood sugar. However, you can build a bowl of oatmeal in a smart way, while still gaining the heart-healthy benefits of beta-glucan, a type of soluble fiber known for its cholesterol-lowering effects,' says Pendleton. Oats also contain phenolic compounds that have antioxidant and anti-inflammatory properties and are linked to reduced stroke risk. To reap these benefits, Pendleton recommends choosing steel-cut or rolled oats over instant oats, which are more processed and may be more rapidly digested. She also advises pairing your oatmeal with a source of protein, healthy fat and extra fiber, like in our Oatmeal with Fruit & Nuts, to make your breakfast a more well-rounded meal. 'Beans are an excellent, affordable food to help improve cardiovascular health, despite getting a bad rap about lectins through misinformation on social media,' says Pendleton. Lectins are proteins associated with symptoms of nausea, vomiting and diarrhea. The reality is that properly soaking and cooking beans helps to neutralize lectins, making them not only safe but incredibly nutritious. Pendleton highlights that beans are rich in artery-protective soluble fiber. This fiber binds to cholesterol in the intestines and removes it through the stool. Studies suggest that this effect plays a major role in reducing stroke mortality. Beans are also rich in potassium and magnesium, making them a powerhouse for heart and brain health. If beans aren't already a staple in your diet, check out our Sweet Potato-Black Bean Tostadas for a hearty dish that is flavorful and satisfying. Tofu often gets dismissed as a 'fake' food that disrupts your hormones, but there's no evidence that this plant-powered protein is harmful—in fact, it can be incredibly beneficial. Made from soybeans through a natural curdling process (similar to cheese), tofu has been a staple ingredient in Asian cuisine for centuries. 'Tofu is rich in isoflavones, a type of antioxidant that can support healthy blood pressure. A meta-analysis found that higher consumption of soy products like tofu was linked to a lower risk of stroke,' says Rouse. Along with enjoying the foods and drinks mentioned above, both dietitians suggest embracing these lifestyle and dietary habits to further reduce your risk of stroke: Follow the Mediterranean or DASH diet: These diets are rich in fruits, vegetables, whole grains, legumes, nuts and seeds, with moderate amounts of fish, lean protein and low-fat dairy. They also emphasize limiting processed foods and added sugar. Get moving: Aim for at least 150 minutes of moderate aerobic exercise, like walking or biking, per week. In addition, dedicate two days a week to muscle-strengthening exercises like lifting weights. Quit smoking: When you give up smoking, your risk of having a stroke goes down significantly. Try making a list of reasons why you want to quit, setting a date and outlining a plan to combat nicotine cravings. A health care professional can also help navigate you through this process. Prioritize sleep: Make sure you're getting seven to nine hours of quality sleep each night. It's also important to get treatment if you have sleep apnea, which is linked to increased stroke risk. Related: 7 Habits to Reduce Your Risk of Stroke, According to Doctors and Dietitians There are many misconceptions about what you should and shouldn't eat to lower your stroke risk. Unfortunately, many foods are labeled as 'bad' based on half-truths that are not firmly rooted in science. The full truth is that many of these foods—like nuts, bananas, coffee, oatmeal, tofu and beans—contain beneficial compounds that can reduce stroke risk. So, the next time you come across a post that dismisses a food based on one component of its nutritional profile, reach out to a dietitian or a health care professional to clear up the confusion. After all, eating to improve your brain and heart health should be enjoyable, and plenty of foods can fit seamlessly into a balanced diet. Read the original article on EATINGWELL
Yahoo
08-04-2025
- Health
- Yahoo
The #1 Food You Should Limit to Help Reduce Your Risk of High Cholesterol, According to Dietitians
Reviewed by Dietitian Kelli McGrane, M.S., RD"Key Takeaways" Processed meats, including bacon, hot dogs and even deli turkey, should be limited to support healthy cholesterol levels. Processed meats are typically high in saturated fat and sodium and can negatively affect your gut health. Instead, opt for lean, unprocessed meats and plant-based often gets a bad rap, but it's not all harmful. In fact, cholesterol is vital for many essential functions, including digestion, hormone production and the synthesis of vitamin D from sunlight. However, when cholesterol levels get too high, it can lead to plaque buildup in your arteries, increasing your risk for heart disease. The more plaque that builds up, the harder your heart has to work to push blood throughout the body, and the greater your risk of heart attack or stroke becomes. While factors like age and genetics are beyond your control, adopting healthier diet and lifestyle habits can give you some agency over your cholesterol levels. So, what's the No. 1 food experts recommend limiting to reduce your risk of high cholesterol? Processed meats. It's probably not all that surprising to hear that processed meats, like hot dogs, sausage and salami, aren't the best for your heart. However, you might not realize that many of your favorite deli meats like turkey, ham and roast beef—which folks tend to think of as healthier—are also included. Read on to find out why it might be time to rethink what you're putting in your sandwiches. When it comes to lowering cholesterol levels, the key nutrient to limit, surprisingly, isn't dietary cholesterol but saturated fat. Depending on the product, processed meats are a common culprit of saturated intake. 'Processed meats are typically fattier cuts of meat and are high in saturated fat. High saturated fat-containing foods are notorious for causing high cholesterol and increasing levels of low-density lipoprotein (LDL) cholesterol, specifically,' says Carly Hart, RD, LN, a Montana-based registered dietitian. While it may not be surprising to hear that bacon and salami contain saturated fat, Veronica Rouse, M.A.N., RD, CDE, owner of The Heart Dietitian, adds, 'Even the 'healthier'-sounding options—like turkey bacon or low-fat deli cuts—aren't [necessarily] free of saturated fat; they're just a bit leaner than regular versions, but still contribute to your total saturated fat intake for the day.' The composition of your gut microbiome is crucial for nearly every aspect of your health, including cholesterol management. Research suggests that diets high in meat, especially processed meats, can reduce the diversity of gut bacteria. This is concerning, as a diverse microbiome plays a key role in regulating cholesterol absorption and excretion. A well-balanced microbiome may also help reduce chronic inflammation, a major contributor to the development of heart disease. In addition to saturated fat, processed meats are typically much higher in sodium than unprocessed ones. For example, a 100-gram serving of baked turkey breast contains 99 milligrams of sodium, whereas the same-size serving of deli turkey provides a whopping 810 mg of sodium—and that's before you add sodium from sandwich bread, condiments and other toppings., Sodium—and lots of it—is added to extend the shelf life of processed meats. While preserving meats was once important when people didn't have freezers and refrigerators, it's no longer necessary and may be doing more harm than good. While high sodium intake hasn't been shown to raise cholesterol levels, Hart points out, 'A diet high in sodium can increase your risk of developing high blood pressure, causing your heart to work harder,' negatively affecting your overall cardiovascular health. Replacing processed meats in your diet with healthier alternatives isn't the only strategy for improving your cholesterol levels. Here are tips from dietitians to support better cholesterol levels and overall heart health: Fill Up on Fiber: 'A great way to combat high cholesterol is to eat a diet high in fiber,' says Hart. 'When consuming high-fibrous foods, the fiber binds to the cholesterol molecules to prevent absorption into the bloodstream. High-fiber foods include fruits, veggies, whole grains and oats, to name a few,' she adds. Get Enough Omega-3s: 'Another great way to reduce high cholesterol is to consume a diet rich in omega-3 fatty acids. These are a 'good' type of fat that can help decrease the inflammation that high cholesterol can cause. Foods rich in omega-3 fatty acids include fatty fish (such as salmon), nuts, avocados and flaxseeds,' says Hart. Choose Healthier Protein Options: While the occasional hot dog or deli meat sandwich won't entirely derail your heart health, they shouldn't be on your regular lunch (or dinner) rotation. Instead, Rouse recommends opting for lean, unprocessed proteins, either plant- or animal-based, like grilled chicken, canned salmon or mashed chickpeas. Trying to lower your cholesterol? It may be time to reevaluate your protein choices. 'Many people think grabbing a quick turkey sandwich is an easy way to get protein, but processed meats like these are important to cut back on when you're worried about cholesterol,' says Rouse. In their place, opt for more unprocessed meats, like chicken or fish, or plant-based proteins, like tofu or beans, to keep your cholesterol levels in check. Read the original article on EATINGWELL
Yahoo
22-02-2025
- Health
- Yahoo
6 ‘Bad' Foods You Should Be Eating for Better Heart Health, According to Dietitians
Reviewed by Dietitian Jessica Ball, M.S., RD For years, certain foods have been labeled as 'bad' for heart health—often due to outdated nutrition myths or misleading advice from social media. However, research and expert insights reveal that many of these foods actually offer health benefits, including for the heart. In this article, we'll highlight several so-called 'bad' foods that may be better for your heart than you think. Eggs have long been controversial due to their cholesterol content. However, the current body of research shows that dietary cholesterol found in food has less impact on blood cholesterol than previously thought. In fact, Veronica Rouse, RD, owner of The Heart Dietitian and author of Easy Steps To Lower Cholesterol points out a study in The American Journal of Clinical Nutrition that found moderate egg consumption (up to one egg per day) is not associated with an increased risk of heart disease. In reality, eggs are an excellent source of complete protein and provide essential nutrients like choline, which supports both heart and brain health. And don't be afraid to eat the whole egg—the yolk is where most of the vitamins, minerals and heart-healthy antioxidants, like lutein and zeaxanthin, are found. Full-fat dairy products like yogurt and milk have long been criticized for their saturated fat content, but new research shows they can be part of a heart-healthy diet. Rouse states, 'A 2023 review article found that full-fat dairy consumption was not associated with an increased risk of heart disease and may even have protective effects due to its unique nutrient profile.' Rouse goes on to list the numerous nutrients found in dairy, including calcium, probiotics and potassium, that can support healthy blood pressure and cholesterol levels. Shellfish, such as shrimp, mussels, lobster and oysters, are often avoided due to their cholesterol content. However, they're actually rich in heart-healthy omega-3 fatty acids and low in saturated fat, making them a nutritious choice for cardiovascular health. Rouse points out, 'Eating one to two servings of seafood per week may reduce the risk of coronary heart disease, stroke and even death, especially when replacing less-healthy foods in the diet.' Caffeine has often been controversial for raising blood pressure, but moderate coffee consumption (around 2 to 3 cups per day) has been linked to heart-health benefits. Rouse states, 'A 2022 study in the European Journal of Preventive Cardiology found that coffee drinkers had a significant reduction of cardiovascular disease.' These potential benefits may have something to do with the antioxidants found in coffee, like chlorogenic acid and polyphenols, which help reduce inflammation and support blood vessel function. Just be mindful of what you add to your cup—too much sugar or heavy cream can make it less heart-healthy. Potatoes often get unfairly criticized, but they're actually a nutrient-packed vegetable loaded with fiber, energizing complex carbohydrates, vitamin C and potassium, which plays a key role in regulating blood pressure. Rouse points out that what it all really boils down to is how they're prepared. She recommends boiling or baking them with the skin on for added fiber, instead of frying. Chocolate is often seen as a 'bad' food that you should avoid for better health. However, dark chocolate with a high cocoa content (70% cocoa or more) can actually be a heart-healthy food choice in moderation. Cocoa is rich in flavonoids, plant compounds that help lower blood pressure and improve circulation. Research supports these benefits—a meta-analysis published in The European Journal of Preventive Cardiology found that moderate chocolate consumption was associated with a reduced risk of heart disease. While a heart-healthy diet is important, it's just one part of the bigger picture. Here are a few other habits to consider for keeping your heart strong and healthy. Focus on Fiber: Include plenty of fruits, vegetables, whole grains, legumes, nuts and seeds in the diet to get your fiber in. Most people should be aiming for about 25 to 36 grams of fiber per day. Rouse mentions especially focusing on soluble fiber sources, as these can help lower your LDL ('bad') cholesterol. Prioritize Omega-3s: Make sure to prioritize omega-3 fatty acids from foods such as salmon, mackerel, sardines, chia seeds and walnuts, as omega-3s can help reduce inflammation and support heart function. Rouse reminds us, 'The American Heart Association recommends eating fish at least twice a week for optimal heart health.' Stay Active: Regular physical activity strengthens the heart and improves circulation. Aim for the goal of at least 150 minutes of moderate exercise per week. Rouse emphasizes the importance of making movement realistic and sustainable, stating, 'Even short bursts of 10-minute activity can help improve cholesterol levels and manage blood pressure.' Turns out some foods with a bad reputation can actually have surprising heart-health benefits. Eggs, full-fat dairy, shellfish, coffee, potatoes and dark chocolate can all be part of a heart-friendly diet when enjoyed in moderation and prepared in healthy ways. Want more heart-healthy dinner ideas? Check out these 36 Heart-Healthy Dinners You Can Make in 25 Minutes. Read the original article on EATINGWELL
Yahoo
17-02-2025
- Health
- Yahoo
5 Things to Do When You Wake Up to Help Lower Cholesterol, According to Experts
Reviewed by Dietitian Karen Ansel, M.S., RDN High cholesterol is a risk factor for heart disease and stroke. But you might not even know you have it until a doctor runs a blood test. After all, high cholesterol doesn't have any specific symptoms that you can feel or see. Yet, nearly 25 million American adults are living with it. But here's the good news: There are easy diet and lifestyle steps that may help you manage high cholesterol. And what better time to implement those changes than when you first wake up in the morning? So, we asked heart-health experts their top morning tips to keep cholesterol in check. Here's what they told us. The one piece of advice that all our experts wholeheartedly recommend is to start your day with plants. Plant-based foods like fruits, vegetables, whole grains, legumes, nuts and seeds offer a host of cholesterol-busting benefits. For starters, they're high in cholesterol-lowering fiber, plus they're packed with antioxidants, vitamins and minerals, explains Mary Greene, M.D., a board-certified cardiologist with Manhattan Cardiology in New York City and a contributor to At the same time, they're also naturally low in saturated fat, she says. That's not the only way a plant-rich breakfast can help. 'Plant sterols and stanols, found in many plant foods, can block the absorption of cholesterol in the intestines,' says Greene. Top sources include vegetable, canola and olive oils and whole grains, especially corn, rye, barley and wheat. You can also get them from avocados (one more reason to love avocado toast!). , Eating a fiber-rich, plant-based breakfast also helps stabilize blood sugar, which, in turn, impacts cholesterol levels. 'Consistently high blood sugar can raise bad cholesterol levels, which is something we want to avoid,' says Kimberley Rose-Francis, RDN, CDCES, LD, a Florida-based dietitian and diabetes educator in private practice. 'The fiber found in plant-based foods helps regulate the body's use of sugar and can also prevent the absorption of some dietary fats that impact cholesterol levels.' 'Including soluble fiber at breakfast is one of the most effective ways to lower LDL cholesterol,' says Veronica Rouse, RD, CDE, owner of The Heart Dietitian. What makes it so special? 'Soluble fiber binds to cholesterol particles in the digestive system and helps remove them from the body before they enter the bloodstream,' explains Rouse. Oats are perhaps the best way to load up on soluble fiber in the morning. These filling whole grains are rich in a unique type of cholesterol-lowering fiber called beta-glucan. It's so powerful, in fact, the Food and Drug Administration allows food manufacturers to claim that consuming 3 grams of beta-glucan daily may reduce coronary heart disease risk. If you're wondering how much oatmeal you'll need to get the job done, that's just under 1 cup of dry oats., If oats aren't your thing, there are plenty of other soluble fiber–rich foods to choose from. Rouse recommends chia seeds, ground flaxseed and barley since they are easy to incorporate into a variety of breakfast foods. Other good choices include legumes, sweet potatoes, peas, oranges, avocados, apples and pears. Diets high in animal foods like beef, chicken, pork, seafood, eggs and dairy increase cholesterol, says Tracy Paeschke, M.D., a Colorado-based preventive cardiologist in private practice. So, if you want to positively impact your cholesterol levels, try swapping out saturated fat–rich breakfast foods like bacon, sausage, cream cheese and butter for heart-healthy unsaturated fats. Rouse recommends monounsaturated fats from foods like avocados, almond butter and peanut butter, which can help reduce unfavorable LDL cholesterol while increasing beneficial HDL cholesterol. If eggs are your go-to breakfast, they can still be compatible with a heart-healthy diet. Just cook them in an oil rich in unsaturated fats, like safflower, grapeseed or olive oil, instead of butter, says Rose-Francis. Related: What's the Difference Between Saturated Fat and Unsaturated Fat? Starting your day with a healthy breakfast isn't the only thing you can do for your cholesterol. Physical activity can positively influence cholesterol levels, and strengthen your heart while you're at it. In fact, research has found that regular exercise can decrease unfavorable LDL cholesterol and fats in the blood, known as triglycerides, while increasing beneficial HDL cholesterol. How much exercise should you aim for? The Centers for Disease Control and Prevention recommends at least 150 minutes of moderate-intensity exercise weekly. That might sound like a lot, but broken into smaller increments, it's just 20 to 25 minutes of physical activity each morning. If you've fallen out of the exercise habit or could use some help getting started, our walking plan to help lower cholesterol levels is a great place to begin. Related: The Best Time of Day to Exercise if You Struggle to Make It a Habit, According to Research While we're more connected than ever, the constant ping of cellphone and laptop notifications can be overstimulating. No wonder we're feeling chronically stressed. Trouble is, ongoing stress can take a toll on our heart health since it increases heart rate and blood pressure. It can also prompt our bodies to release stress hormones like cortisol and adrenaline. If that happens once in a while, it's no big deal. But when it becomes the norm, this hormonal storm may increase cholesterol levels. If that weren't enough, it may also trigger the urge to stress-eat, which can make it difficult to stick with heart-healthy food choices. Set the tone for the rest of your day by taking a few minutes in the morning (just 10 is all you need) to practice mindfulness. Before the day's frenzy takes over, practice deep breathing, meditate, journal, do yoga or quietly sip a cup of tea to ease you into your day. If you can take your favorite mindfulness practice outside, even better. Fitting in an outdoor morning workout does double duty, lowering your cholesterol and stress levels at the same time. Plus, you're less likely to skip a workout when you're tired later on. Making the most of your mornings is important. But there's no need for a complicated a.m. routine to lower your cholesterol. Small but impactful changes to your morning habits are a sustainable way to improve your cholesterol and heart health in the long run. So, start your day with some light exercise followed by a plant-focused breakfast that's rich in soluble fiber and contains a little bit of heart-healthy unsaturated fat. Then, before you head out the door, allow yourself a few mindful minutes. It won't just calm your mind. It will do your heart good as well! Read the original article on EATINGWELL
