Latest news with #balanceddiet
Fox News
a day ago
- Health
- Fox News
Health coach offers tips on increasing fiber in your diet to fight disease
New York-based fitness coach and wellness expert Jacob Zemer shares why fiber is essential for overall health and how incorporating bread can support a balanced diet.
Yahoo
2 days ago
- Health
- Yahoo
A cardiologist shared 4 seemingly healthy habits that can lead to heart failure, from too much protein to overdoing workouts
A lot of general health advice, like exercising and eating protein, also applies to heart health. When done in excess, some habits can lead to cardiovascular issues, like heart disease. A cardiologist warns against eating too much protein and heavy drinking on weekends. When it comes to heart health, a lot of advice is straightforward: Eat a balanced diet, exercise regularly, and avoid vaping. But sometimes, even the healthiest-seeming lifestyle choices can backfire, especially if done in excess. "Any extreme is likely not good for you," Dr. Dmitry Yaranov, a heart transplant cardiologist at Stern Cardiovascular in Tennessee, known on social media for his tips on heart health, told Business Insider. Yaranov, who is the director of the advanced heart failure program at Baptist Memorial Hospital in Memphis, said he sees a fair amount of younger patients in their 20s and 30s. Some come in with few risk factors, coming in for chest pain or arrhythmia concerns, only to learn that one part of their weekly routine could be leading them to future heart disease. "You may look fit, but it doesn't mean you're healthy," Yaranov said. He shared some common habits that may appear like longevity hacks, but can contribute to heart issues later on. Eating a restrictive high-protein diet Overall, protein is great for your health. Eating high-protein foods can help with weight loss, muscle growth, and hormone regulation. When it comes to the heart, research on protein is mixed. Because some forms of protein have higher cholesterol (such as red meat and dairy), eating too much of them may negatively impact heart health. In one 2018 study, men in their 40s to 60s who followed high-protein diets (and consumed mostly high-cholesterol foods) increased their risk of heart failure by 50%. While athletes may feel motivated to fit in as much protein as possible, Yaranov said that eating way more than your daily recommended amount can overwork your kidneys, leading to inflammation. (Inflammation increases your risk of heart disease.) Plus, he said, taking ultra-processed protein supplements, such as protein powder, can also negatively impact cardiovascular health. "I've seen bodybuilders and athletes who look great, but they lack balance" when it comes to their diets, Yaranov said. "They end up with weak hearts and blocked arteries." He's a fan of the Blue Zones and Mediterranean diets, which feature both heart-healthy protein sources like fish and beans and anti-inflammatory foods like fruits, vegetables, and whole grains. Only drinking on the weekends In general, there's no safe amount of alcohol you can drink. However, the National Center for Health Promotion and Disease Prevention says that if you want to stay within healthy limits, you shouldn't exceed more than seven drinks a week (one a day) if you're a woman and 14 (two a day) if you're a man. There's a caveat, though: you should avoid binge drinking, defined as four or more drinks per occasion for women and people over 65, and five drinks for men. Yaranov said some of the "sickest hearts" he's seen in younger patients in those who drink too much at once. These patients "don't necessarily drink daily, but they go hard on the weekends," he said. Some might even stay sober throughout the week, working out every day and eating a balanced diet. But "this one day of heavy alcohol use, it's not going to go unnoticed." Excessive drinking can cause a host of heart problems, from abnormal heart rhythms and heightened blood pressure to a greater risk of developing heart disease. The most common alcohol-related issue Yaranov sees is dilated cardiomyopathy, in which the heart's lower chambers become enlarged and weakened, unable to pump blood properly. In the end, it's better to have a mid-week glass of wine than pound back shots on a Saturday night, Yaranov said. In some cases, smoking weed Cannabis use has risen over the years, with some people swapping weed for alcohol entirely as a more "natural" recreational drug. Yaranov said he is concerned about a 2025 study showing that frequent marijuana use is linked to increased risks of heart attack and stroke. He said that members of the medical community are still learning about the full effects of cannabis on heart health and what the proper guidance should be around using it. Research on the topic is mixed and limited — some studies found cannabis use had no effect or even a positive effect on heart health. It's also difficult for researchers to isolate cannabis from other substance use, such as alcohol, drugs, or tobacco. In the meantime, Yaranov said he sees lots of younger patients with heart issues who otherwise have no risk factors except for heavy marijuana use. "With cannabis use as a daily habit, I think it's important for us to have this conversation now," he said. "A lot of times, this comes from this idea that it's harmless because it's an herb. I don't think that's the case." Pushing your workouts to the extreme Yaranov said that endurance athletes can experience "athlete's heart," a remodeling of their heart, with some heart muscles thickening to adapt to high-intensity training. While athlete's heart isn't itself dangerous, it can mask or mimic more serious heart conditions, like hypertrophic cardiomyopathy, a genetic condition that causes thickened heart walls and can lead to cardiac arrest. He said this is very rare — you're more at risk of athlete's heart if you're a highly skilled athlete than if you just went too hard at the gym a few times. The bigger heart issues might stem more from the rise-and-grind lifestyle of working out. If a person frequently foregoes sleep to squeeze in those 5 a.m. workouts, they're increasing inflammation in their body, which is directly tied to cardiovascular risk. Poor sleep can also elevate stress, which leads to excess cortisol production, blood pressure elevation, and greater visceral fat. Yaranov said that healthy stress and sleep levels are harder to quantitatively measure than, say, your cholesterol. People also vary in what sleep schedules work for them or in how they channel stress. "We know it hurts you, but we don't know how much stress is enough to hurt you," he said. As with everything else, he said that balance is always the key to great heart health. Read the original article on Business Insider
Yahoo
7 days ago
- Sport
- Yahoo
Katie Ledecky says she sticks to this high-protein food for lunch almost every day
Katie Ledecky said she eats the same high-protein food for lunch most days: an omelet. She said she switches up the veggies and type of toast she eats with her omelet. "I enjoy learning about what fuels my body the best," Ledecky said. Katie Ledecky is one of the most decorated female swimmers in history, but her go-to lunch is surprisingly low-key. In an interview with EatingWell published on Thursday, the nine-time Olympic gold medallist spoke about her diet and the high-protein food she likes to have for lunch. "Given how long I've been in the sport, you can't have the same things every single day or every single year, but I do find that once I find something that is working well that keeps me fueled before and after practice, I'll stick with it," Ledecky told EatingWell. "I found that with my omelet that I make myself in the middle of the day," the swimmer said. "Of course, I mix up what vegetables I'm throwing in my omelet or what kind of toast I'm having, but for the most part, I get into a routine and I've found what works." She said the only meal she switches up every day is dinner. Ledecky said she follows a "really balanced diet" that includes protein, carbohydrates, fruits, and vegetables every day to maintain her performance. It's all about staying fueled and ready for her next workout, she said. "I treat myself every now and then, but I typically have a snack before my morning practice and then a Core Power after, and then I'll have a late breakfast, another snack or small lunch in the middle of the day, and then dinner after my afternoon practice," she said. Ledecky has been a brand ambassador for Core Power protein shakes since April last year. At 28, Ledecky said she now has "ownership" over what she eats — a shift from her school years, when her mom handled every meal. "I'm cooking for myself, I'm making all those decisions. I don't have my mom around to cook every meal, although I would love that," Ledecky said. "I love it when she visits and does some of that for me, but I have to do that now for myself, and I enjoy it. I enjoy learning about what fuels my body the best." A representative for Ledecky didn't immediately respond to a request for comment sent by Business Insider outside regular hours. Ledecky isn't the only athlete who has spoken about their diet. Usain Bolt told BI in 2021 that his favorite pre-workout meal during his Olympic career was pumpkins and yams. In February, the WNBA player Aaliyah Edwards told BI she eats a high-protein, vegetarian diet centered on staples such as tofu, legumes, and Greek yoghurt. Last week, Luka Dončić's nutritionist said the NBA star follows a gluten-free diet and eats at least 250 grams of protein daily during the offseason. Read the original article on Business Insider Solve the daily Crossword
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Vogue Arabia
27-07-2025
- Health
- Vogue Arabia
11 Foods That Cleanse the Liver for a Healthy Detox
Vital to a well-balanced diet, foods that cleanse your liver are thankfully easy to find. But why should you pay attention to these specific types of foods? The liver is one of the most important organs for our overall health—so taking care of it should be a top priority, according to Leah Kaufman, MS, RD, registered dietitian at NYU Langone Health. 'The liver has many functions, one of which is to eliminate wasteful substances from the body in the form of bile,' Kaufman says. 'Therefore, it is important to keep your liver healthy.' An unhealthy liver can cause more health problems in the long run, so there are a few things you'll want to keep in mind when taking care of it. She recommends avoiding excess alcohol, high-fat foods, and simple sugars as the best way to keep your liver clean and functioning well. You'll also want to exercise regularly and pick healthy foods. Here are Kaufman's picks for the best liver-friendly foods: Blueberries Kaufman recommends including a variety of foods filled with antioxidants into your diet to help cleanse the liver and decrease toxins. Studies show that foods like blueberries are not only rich with antioxidants to protect the liver from free radicals, but they also have anti-inflammatory properties and may inhibit the growth of cancer cells in the liver. Leafy greens and cruciferous veggies Leafy greens are another food that is rich in antioxidant properties, says Kaufman. Foods like kale, cabbage, and arugula are also great sources of chlorophyll, which is a natural compound that is known for its detox properties and ability to enhance liver function. Cruciferous veggies, which include broccoli, cauliflower, and brussels sprouts, are also known to boost liver health and protect the liver cells. A study done on mice shows that broccoli played a major role in reducing the risk of fatty liver disease. Tomatoes Tomatoes are another food that Kaufman says is rich in antioxidants to protect the liver from free radicals and help it cleanse out impurities from the body. Studies also show that tomatoes can help reduce the risk of fatty liver disease, which can lead to cirrhosis, scarring of the liver, or even liver cancer. Beets Kaufman also recommends beets as an antioxidant-rich food you can turn to for your liver. Studies show that beet juice can protect the liver from free radical damage and oxidative stress. It can also reduce the fat that might grow around the organ. Flaxseeds From lowering cholesterol to lowering the risk of certain diseases, flaxseeds come with loads of health benefits. Kaufman likes this food for your liver because it is high in omega-3 fatty acids, which studies show can help reduce fat that may grow around the liver. Salmon and Other Fatty Fish Another food rich in omega-3 fatty acids is fatty fish, which include salmon, mackerel, herring, sardines, and tuna. Omega-3 fatty acids are known to reduce inflammation. Kaufman agrees and especially recommends salmon for the liver. Known as the ultimate antiaging beauty food (and a favorite amongst many celebs), salmon is known to be good for your brain and gut health while also lowering liver fat. Coffee If you need more reason to justify your daily cup of joe, studies show that drinking coffee can help prevent many different types of liver diseases. One study done in 2016 shows that coffee can lower the risk of fatty liver disease, and another study done in the same year shows that drinking two cups of coffee may help protect from permanent liver damage if you're already dealing with chronic liver disease. Olive Oil It's one of the best cooking oils, and you can even drink it daily. Olive oil is a powerhouse and comes with many health benefits, such as fighting diabetes, boosting heart and gut health, strengthening bones, and reducing high blood pressure. As for the liver, studies show that olive oil can reduce inflammation and fat around the liver, and lower elevated liver enzymes. Garlic On top of adding flavor to any dish, garlic is packed with minerals, sulfur compounds, vitamins A and C, and fiber to promote health and prevent disease. It is known to boost your immunity and protect against inflammation, and it may help protect against certain cancers and lower blood pressure. It also makes for one of the best liver-detox foods out there. Studies show that garlic can help reduce fat around the organs and reduce the risk of liver disease. Citrus Fruits Whether you drink orange juice daily as part of your breakfast meal or drink water with lemon, citrus fruits are great for flushing out toxins in your liver. Studies show that drinking orange juice daily can reduce your risk of fatty liver disease. Nuts Walnuts, hazelnuts, and almonds are packed with so much nutritional value (you'll find antioxidants, fibre, vitamin E, and healthy fats to name just a few), and they make for a great snack option or added garnish to a meal. Some health benefits include maintaining or lowering cholesterol levels, reducing inflammation, and helping us maintain a healthy weight. With your liver, preliminary studies show that nuts may have a positive effect on reducing the risk of nonalcoholic fatty liver disease. But more studies are needed to prove it.
Health Line
21-07-2025
- Health
- Health Line
Taking Care of Yourself with HIV: Diet, Exercise, and Self-Care Tips
Key takeaways A balanced diet rich in fruits, vegetables, lean protein, and healthy fats is important for people with HIV to maintain strength and support their immune system. Regular exercise, including aerobics, resistance training, and flexibility exercises, can help prevent muscle loss and improve both physical and social well-being for individuals living with HIV. Taking care of your mental and emotional health through counseling, support groups, and maintaining relationships is essential for overall well-being and achieving long-term goals, regardless of HIV status. Once you've started antiretroviral therapy for HIV, you may be interested in learning more about what else you can do to stay healthy. Eating a nutritious diet, getting enough exercise, and practicing self-care can greatly improve your sense of well-being. Use this guide as a starting point for maintaining a healthy body and mind. Nutrition It's common for people living with HIV to experience weight loss. Eating a nutritious, balanced diet is an important part of caring for the immune system and maintaining good strength. Keep in mind that there is no specific diet for HIV, but your doctor can provide you with information on good nutrition. Your doctor may also suggest seeing a dietitian to create a healthy eating plan tailored to your body's needs. In general, most people benefit from a diet that includes: lots of fruit and vegetables lots of starchy carbs, like brown rice and whole grains some protein, like fish, eggs, or lean meat some dairy, like low-fat milk or cheese healthy fats, like those found in nuts, avocados, or extra virgin olive oil When cooking, use safe handling practices to reduce the risk of food-borne infections. Try to keep the kitchen as clean as possible. Wash raw foods, and be mindful about proper food preparation and storage. Always cook meats to at least the minimum safe temperature. It's also important to drink plenty of liquids and stay hydrated. Fluids help the body process the medications that are part of a typical HIV treatment regimen. If tap water quality is a concern, consider switching to bottled water. If you're planning to start taking any new vitamins, minerals, or herbal supplements, make sure to check with your doctor first. Certain supplements can interact with HIV medications and cause side effects. Fitness Another key element to feeling your best after beginning antiretroviral therapy is having a fitness routine. In addition to weight loss, people living with HIV can experience muscle loss. Regular exercise is a great way to help prevent this. There are three main types of exercise: aerobics resistance training flexibility training According to the Centers for Disease Control and Prevention (CDC), adults should try to get at least two and a half hours of moderate-intensity aerobics every week. This can include things like taking a brisk walk, going for a bike ride on flat terrain, or taking a leisurely swim. It's also possible to meet the CDC's aerobics requirement in half the time if you opt for vigorous-intensity aerobics, which require more energy. Some examples of vigorous-intensity aerobics include jogging, playing soccer, or going for an uphill hike. If you're planning to incorporate vigorous-intensity aerobics into a fitness routine, consult your doctor before attempting anything strenuous. The CDC also recommends participating in resistance training at least twice a week, on non-consecutive days. Ideally your resistance training sessions should incorporate all of your major muscle groups, including your: arms legs hips abs chest shoulders back As with vigorous-intensity aerobics, it's a good idea to talk to your doctor before trying any resistance training that you haven't done before. When it comes to flexibility training, there are no concrete guidelines for how often you should engage in it. But you may notice that flexibility exercises like stretching, yoga, and Pilates help to relieve stress while also improving your physical health. In addition to the physical benefits of a regular exercise routine, keeping fit can also benefit your social life. Participating in activities like team sports or group workouts can help you to get out of the house and meet new people. Self-care Staying physically healthy is one aspect of managing life with HIV. Maintaining your mental and emotional health is just as important. People who are newly diagnosed with HIV are at higher risk for some mental health conditions, such as depression. If you have concerns about depression or anxiety, talk to your doctor about counseling. Talking with someone impartial can be helpful when it comes to processing difficult emotions and putting things into perspective. Support groups are another useful outlet for discussing HIV. Attending a support group can also lead to making new friendships with other people who understand what it's like to live with HIV. It's important to remember that an HIV diagnosis doesn't mean avoiding relationships with people who are HIV-negative. It's now possible to have a healthy sexual relationship with very little risk of transmitting HIV, thanks to advances in HIV treatment. Talk to your doctor about the best methods for protecting yourself and your partner.
