Latest news with #VitaminK1
Time of India
5 days ago
- Health
- Time of India
5 heart-healthy foods to add to your diet
Cardiovascular diseases claim millions of lives annually, highlighting the importance of heart health. Incorporating leafy greens rich in Vitamin K, whole grains high in fiber, and berries abundant in flavonoids can significantly improve cardiovascular function. Avocados, packed with monounsaturated fats, and fatty fish containing omega-3 acids also contribute to a healthier heart. About 17.9 million die each year due to cardiovascular diseases (CVDs) every year. CVDs are the leading cause of death globally, according to the WHO. Maintaining heart health is crucial, and diet plays a pivotal role in it. Here is a list of foods that can improve your heart health. Leafy greens Eat your greens. Yes, that's right. Leafy greens such as spinach, kale, and Swiss chard are nutritional powerhouses. They are an excellent source of vitamin K, which helps protect arteries and promote proper blood clotting. A recent study from Edith Cowan University (ECU), the University of Western Australia, and the Danish Cancer Institute has shown that a cup and a half of leafy green vegetables could go a long way to addressing atherosclerotic vascular diseases (ASVD's). The study found that higher dietary intake of Vitamin K1 can reduce the risk of ASVD. 'Leafy green and cruciferous vegetables, like spinach, kale, and broccoli, contain Vitamin K,1 which may assist in preventing vascular calcification processes that characterise cardiovascular disease. The great news is that these vegetables can be easily incorporated into your daily meals,' the lead researcher said. Whole grains Refined grains are your heart's biggest enemy. Instead, switch to whole grains, such as oats, quinoa, brown rice, and whole wheat. They are high in fiber, which helps reduce cholesterol and maintain healthy blood sugar levels. A 2021 study showed that eating more refined grains increases the risk of major cardiovascular disease, such as heart attack, stroke, and even death. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Here's The Estimated Cost of a 1-day Gutter Guards Installation HomeBuddy Click Here Undo Whole grains, on the other hand, are linked to a lower risk of heart disease. Berries Who knew eating something as sumptuous as berries could actually boost your heart health! These include blueberries, strawberries, and raspberries. They contain flavonoids, which can lower blood pressure and reduce oxidative stress. A 2019 study by researchers at the University of East Anglia found that eating a cup of blueberries a day reduces risk factors for cardiovascular disease. "Previous studies have indicated that people who regularly eat blueberries have a reduced risk of developing conditions, including type 2 diabetes and cardiovascular disease. This may be because blueberries are high in naturally occurring compounds called anthocyanins, which are the flavonoids responsible for the red and blue colour in fruits. We found that eating one cup of blueberries per day resulted in sustained improvements in vascular function and arterial stiffness - making enough of a difference to reduce the risk of cardiovascular disease by between 12 and 15 per cent," the researchers of the study said. Avocados Yes, the creamy green fruit can not only bless your taste buds, but also boost your heart health. They are rich in monounsaturated fats, which can help lower 'bad' LDL cholesterol and increase 'good' HDL cholesterol. A 2022 study published in the Journal of the American Heart Association found that eating two or more servings of avocado weekly was associated with a lower risk of cardiovascular disease. The participants in the study, who ate at least two servings of avocado each week, had a 16% lower risk of cardiovascular disease and a 21% lower risk of coronary heart disease, compared to those who never or rarely ate avocado. Diet to reduce body inflammation: Foods that help reduce inflammation. Fatty fish Another way to enhance your heart health is to add more fatty fish to your diet. Fatty fish, such as salmon, mackerel, sardines, and trout, are rich in omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which have been shown to reduce inflammation and improve overall heart health. A 2023 study by researchers from Karolinska Institute found that the risk of CVDs can be reduced by eating more fatty fish. People with close relatives who have suffered from cardiovascular disease may also benefit from eating more oily fish.
Time of India
30-06-2025
- Health
- Time of India
Consuming a cup and a half of THESE veggies regularly can prevent blockage of arteries
A cup and a half of THESE veggies can protect the heart, according to experts Heart disease is on the rise and has become the leading cause of death globally. Lifestyle factors, especially diet, play a crucial role in preventing these diseases. What you eat has a significant impact on heart health. A new study has found that eating certain vegetables can protect the heart and also prevent chronic disease. A new study led by researchers at Edith Cowan University (ECU), the University of Western Australia, and the Danish Cancer Institute found that eating a cup and a half of these veggies can significantly improve heart health. The findings are published in the European Journal of Nutrition . Veggies for the heart The vegetables in question are the leafy greens and cruciferous vegetables such as spinach, kale, and broccoli. The researchers found that a cup and a half of leafy green vegetables could go a long way to addressing atherosclerotic vascular diseases (ASVDs). What is ASVD Atherosclerotic vascular diseases are a subgroup of cardiovascular disease, which are currently the leading causes of death worldwide, primarily due to heart attacks and strokes. In Australia, cardiovascular diseases (CVDs) claim the life of one person every 12 minutes, ECU PhD student Ms Montana Dupuy noted. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Dermatologist: Just Add 1 Drop Of This Household Item To Any Dark Spot And Wait 3 Minutes Undo Greens can go a long way The study led by Ms Dupuy has found that leafy greens could reduce the risk of ASVD, due to its Vitamin K1 content. '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. The great news is that these vegetables can be easily incorporated into your daily meals,' she said, in a statement. Along with its potential benefits on improving vascular health, Vitamin K may also improve musculoskeletal health through its impact on bone strength. What a cup and a half of veggies can do ECU Senior Research Fellow Dr Marc Sim confirmed that a cup and a half of such vegetables is an easy way to increase our daily vitamin K intake and may lower our risk for cardiovascular disease. 'This research found that women who consumed approximately 30% higher intakes of Vitamin K1 than currently recommended in the Australian Dietary Guidelines had a lower long-term risk of ASVD. 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,' he said. The researchers looked at the impact of Vitamin K on vascular health, as well as musculoskeletal health. Ronnie McDowell RUSHED to Hospital Mid-Show; Sudden Health Crisis STUNS Fans | WATCH 'This research has provided key evidence to support our future studies. We are now creating new foods that 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. We are consolidating all our epidemiological data and converting that into a tangible product that would benefit the community,' ECU Post Doctoral Research Fellow Dr Liezhou Zhong added. Clear your arteries: 7 tips for preventing heart blockages naturally So if you want to keep your heart in good shape, eat a cup and a half of leafy greens and cruciferous veggies.
India.com
29-06-2025
- Health
- India.com
Eat THIS Daily To Cut Heart Attack And Stroke Risk, Especially If Youre Over 60
New Delhi: Eating a bowl of leafy green and cruciferous vegetables like spinach, kale, and broccoli may be good to ward off the risk of heart attack and stroke, particularly in elderly women. A team of researchers from the Edith Cowan University (ECU), the University of Western Australia, and the Danish Cancer Institute found that leafy green vegetables -- rich in Vitamin K1 -- may help prevent atherosclerotic vascular diseases (ASVDs). ASVD is a subgroup of cardiovascular diseases -- the leading cause of death worldwide, primarily due to heart attacks and strokes. It causes plaque to build up inside the arteries, potentially leading to cardiovascular problems. The research conducted in 1,436 elderly women showed that a higher dietary intake of Vitamin K1 could reduce the risk of ASVD. In addition, Vitamin K may also be beneficial for musculoskeletal health, through its impact on bone strength. Notably, a higher Vitamin K1 intake also leads to less thickening of blood vessels in the neck -- a marker of atherosclerosis. '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. The great news is that these vegetables can be easily incorporated into your daily meals' said Montana Dupuy from ECU. ECU Senior Research Fellow Dr Marc Sim noted that a cup and a half of such vegetables is an easy way to increase our daily vitamin K intake and may lower our risk for cardiovascular disease'. 'This research found women who consumed approximately 30 per cent higher intakes of Vitamin K1 had lower long-term risk of ASVD,' he said. As the research provided key evidence to support future studies, the team is now creating new foods that pack more leafy greens that are rich in Vitamin K1, to be used in communities with special nutritional and dietary requirements, such as aged care residents.
Hans India
29-06-2025
- Health
- Hans India
A bowl of spinach, kale and broccoli may boost heart health in elderly women
Eating a bowl of leafy green and cruciferous vegetables like spinach, kale, and broccoli may be good to ward off the risk of heart attack and stroke, particularly in elderly women. A team of researchers from the Edith Cowan University (ECU), the University of Western Australia, and the Danish Cancer Institute found that leafy green vegetables -- rich in Vitamin K1 -- may help prevent atherosclerotic vascular diseases (ASVDs). ASVD is a subgroup of cardiovascular diseases -- the leading cause of death worldwide, primarily due to heart attacks and strokes. It causes plaque to build up inside the arteries, potentially leading to cardiovascular problems. The research conducted in 1,436 elderly women showed that a higher dietary intake of Vitamin K1 could reduce the risk of ASVD. In addition, Vitamin K may also be beneficial for musculoskeletal health, through its impact on bone strength. Notably, a higher Vitamin K1 intake also leads to less thickening of blood vessels in the neck -- a marker of atherosclerosis. '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. The great news is that these vegetables can be easily incorporated into your daily meals' said Montana Dupuy from ECU. ECU Senior Research Fellow Dr Marc Sim noted that a cup and a half of such vegetables is an easy way to increase our daily vitamin K intake and may lower our risk for cardiovascular disease'. 'This research found women who consumed approximately 30 per cent higher intakes of Vitamin K1 had lower long-term risk of ASVD,' he said. As the research provided key evidence to support future studies, the team is now creating new foods that pack more leafy greens that are rich in Vitamin K1, to be used in communities with special nutritional and dietary requirements, such as aged care residents.
Scottish Sun
26-06-2025
- 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.'
