Latest news with #cardiologist
Yahoo
12 hours ago
- Health
- Yahoo
You Just Found Out You Have High Cholesterol—Here Are 4 Things a Cardiologist Recommends Doing
Key Points Cholesterol is necessary for a healthy body, but too much can be harmful. While some factors for high cholesterol are out of your control, lifestyle changes may help. This includes exercise, limiting saturated fat, eating more produce and quitting your lab work reveals you have high cholesterol, you're not alone. About 25 million American adults have high cholesterol. But because high cholesterol has no symptoms, many people don't even know they have it until they get a blood test. The good news is, there are several things you can do to lower your cholesterol, says Pankaj Lal, M.D., FACC, a cardiologist. Here are the top four steps cardiologists recommend taking when you find out you have high cholesterol, plus other tips to keep your heart healthy. Start Exercising If you are among the 1 in 4 American adults who are currently inactive, it's time to dust off your sneakers. Physical activity can increase levels of helpful HDL cholesterol and decrease artery-clogging LDL cholesterol and fats in the blood, known as triglycerides. 'The best workouts are ones that boost cardio health, like walking, running or other aerobic activity outdoors like biking,' says Lal. 'Whatever gets your heart pumping.' The great thing about exercise is you can switch it up daily to avoid boredom. Get started with our walking plan to help lower your cholesterol levels. Or, go for a swim, hike, jog, join a fitness class or take your bike out for a ride. Lal recommends at least 150 minutes of moderate-intensity exercise each week. You can hit that goal by breaking it down into 20 minutes a day or 30 minutes five days a week. Limit Saturated Fat 'Consuming foods high in saturated fat can increase your chances of developing high cholesterol,' says Lal. 'Saturated fat is found in animal foods like fatty cuts of meat, poultry and full-fat dairy products.' How much is OK? The American Heart Association recommends limiting saturated fat to 6% of your total daily calories—about 13 grams of saturated fat for someone who eats 2,000 calories daily. If you're not sure where to start, consider making a few swaps. For instance, instead of processed meats like sausage or bacon, opt for lean cuts of beef, or chicken or turkey breast; ground white meat chicken or turkey works, too. When cooking, use olive oil in place of butter. And if you eat dairy, choose reduced-fat cheese over full-fat varieties, pour skim milk into your coffee instead of creamer, and try nonfat Greek yogurt instead of sour cream. Eat More Fruits and Veggies Ninety percent of Americans don't eat enough fruits and vegetables. That doesn't just mean fewer vitamins and minerals. It also makes it difficult to get enough fiber, especially cholesterol-lowering soluble fiber. This type of fiber is believed to reduce cholesterol by whisking cholesterol building blocks out of the body. No wonder Lal recommends eating more soluble fiber-rich produce. Oranges, apples, pears, Brussels sprouts, carrots and sweet potatoes are all great sources. To increase your soluble fiber intake, try whipping up some Simple Roasted Brussels Sprouts or Sheet-Pan Roasted Root Vegetables. Or, toss up a Pear & Arugula Salad with Candied Walnuts. Consider Medication If you've committed to diet and exercise for at least six months but your blood work still shows high cholesterol levels, additional measures may be needed, says Lal. 'Then medication may be required and should be taken daily to achieve optimal results,' he explains. However, the best outcomes occur when medication is paired with a healthy diet and regular exercise. 'They all need to happen in tandem,' says Lal. He advises checking cholesterol levels every three months when starting a new medication and once levels improve, every six months to one year, or as a primary care provider advises. What Is High Cholesterol? Cholesterol is produced in the liver and plays important roles in the body, including aiding digestion, creating cells and producing vitamins and hormones. Your body technically produces all the cholesterol it needs. And while researchers used to believe that dietary cholesterol found in food raised blood cholesterol levels, we now know that it does not directly impact blood cholesterol—it's really more about saturated fat. Other factors like type 2 diabetes, obesity, smoking, lack of exercise, and a family history of high cholesterol can raise your numbers. Even though cholesterol has many important jobs, too much of it can spell trouble for your heart health. 'High cholesterol can affect any arteries all throughout the body, which can lead to major adverse events like heart attacks and strokes,' says Lal. Other Tips for Managing High Cholesterol Here are a couple more tips to help you manage cholesterol levels: Watch your blood pressure: High blood pressure can increase stress on your arteries, leading to stiffer arteries and more plaque buildup, says Lal. He recommends managing your blood pressure, if it's elevated, through diet and regular exercise. If you smoke, quit: Research shows that smokers have higher total cholesterol and triglycerides and lower levels of beneficial HDL cholesterol. Why? 'Smoking increases inflammation in blood vessels, which can lead to plaque buildup,' says Lal. Of course, quitting smoking isn't easy. If you need help, Lal recommends speaking with a primary care physician to discuss options like nicotine patches or gums. Or consider joining a smoking cessation program. Our Expert Take If you've found out you have high cholesterol, there are steps you can take to manage and even lower it. Cardiologists recommend starting with regular exercise, limiting foods high in saturated fat, eating more fruits and veggies, and taking medication if a physician advises. By following these recommendations, you may significantly improve your cholesterol levels and overall heart health. Read the original article on EATINGWELL
Washington Post
2 days ago
- Health
- Washington Post
I'm a cardiologist. Here are 10 science-based ways to prevent heart disease.
The buildup of cholesterol and other substances in the wall of our arteries, known as atherosclerosis, is common. It can lead to severe plaques that narrow the artery and limit blood flow, or to a crack in the artery wall that can trigger blood clot formation, resulting in a heart attack.
Yahoo
6 days ago
- Health
- Yahoo
We Asked 3 Cardiologists the One Food They Always Keep in Their Pantry—Here's What They Said
Not sure where to start on a heart-healthy diet? Stock your pantry with these cardiologist-recommended foods. Reviewed by Dietitian Jessica Ball, M.S., RD 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. Given 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, M.D. 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% 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 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 Danielle Belardo, M.D. Pasta made from legumes is typically higher in protein and fiber than 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 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. "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 Elizabeth Klodas, M.D. 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 Solve the daily Crossword
Yahoo
21-07-2025
- Health
- Yahoo
4-Minute Workouts and Other Ways Cardiologists Keep Their Hearts Healthy
IN THE GOOD intentions vs. reality smackdown that is everyday life, reality usually hits you with the low blow. A rough night's sleep. A stressful week at work. One of those months when you dined out more than you worked out. Surprise: All this stuff happens to cardiologists too—and they know how it can lead to weight gain, lost sleep, hardened arteries, and heart disease. But they also know how to pivot. Here are some of their go-to-plan B strategies. The Problem: No Time for the Gym The Fix: Push the Intensity If I can't do a full workout, I go for four to five minutes of high-intensity intervals (30 seconds effort, 30 seconds recovery) on whatever equipment is available, such as a treadmill, stationary bike, rowing machine, or elliptical, plus two sets of compound exercises, like squats or pushups. If I'm away from the gym, I'll do the intervals outside, alternating running with steady jogging. These microworkouts offer many of the same cardiovascular benefits as longer sessions—ideal for busy days. —Jonathan Fisher, MD, Cardiologist and the author of Just One Heart The Problem: Lots to Do, No Time to Eat The Fix: Grab a Better Snack I would rather skip a meal than grab fast food or frozen processed food. You can always get a banana at a gas station. Get two of them. You're much better off eating two bananas on the road than pulling into McDonald's and buying a fish fillet sandwich. Filling, fiber-rich fruit beats overprocessed junk that's high in calories and low in fiber. On a regular day [when I'm not on the road], I snack on dried roasted edamame with wasabi flavor, so it has a little kick to it. Edamame is high in protein and fiber and helps reduce LDL cholesterol. —Joel Kahn, MD, Integrative Cardiologist at The Kahn Center for Cardiac Longevity in Bingham Farms, Michigan The Problem: An Anxiety Pileup The Fix: Book the Chill Thing I receive a relaxing facial once a week. It usually includes a massage with ice globes, and it feels great. Men don't often prioritize things that allow them to meditate or that make them happy. Taking care of your mental health is important, as depression and anxiety are linked with poor cardiovascular health. I also make time to socialize—people tend to underestimate the value of these times because they're always busy working. I prioritize birthdays, weddings, and other valuable time with friends and family. —Yazan Daaboul, Md, Cardiologist and Cardiac Imaging Specialist at Harrison Memorial Hospital The Problem: Morning Fatigue The Fix: Skip the Nightcap I don't recommend drinking before bed. A nightcap with alcohol is a misnomer, since alcohol can increase wakefulness three to four hours later. Additionally, research has shown that there are no heart-healthy effects of alcohol—it's in fact the opposite, so that should not be used as a reason to drink. I like to wind down with a cup of chamomile tea and an audiobook. —Jamal Rana, MD, cardiologist with Kaiser Permanente in Northern California The Problem: Not Sticking to the Plan The Fix: Play the Long Game You don't have to follow every heart health rule perfectly. Rules are meant to be broken. Heart disease doesn't happen due to one unhealthy meal or one day without exercise. The risk increases with unhealthy habits over the long term. Focus on the long game: Just because you make one exception doesn't mean that you can't have a healthy life. —Andrew M. Goldsweig, MD, Director of Cardiovascular Clinical Research at Baystate Medical Center in Springfield, Massachusetts The Problem: Eating Extra The Fix: Don't Starve Yourself I'm a firm believer in the value of the U-turn: If my diet goes off the rails, I make a U-turn and get back to my normal rhythm of eating—generally quick, heart-healthy, vegetable-based meals. If I am too extreme and eat too little, I'm less likely to stick with it. This U-turn mindset has allowed me to lose 25 pounds and keep it off for the past five years. —James Louis Januzzi, MD, Director of the Dennis and Marilyn Barry Fellowship in Cardiology Research at Massachusetts General HospitalThe Problem: Bad Sleep The Fix: Pour Some Coffee The trick for me after a bad night of sleep is coffee. It's actually not harmful for your heart in moderation, which is about two cups a day. I like Starbucks House Blend or Breakfast Blend with 2% milk. It gets me going so I can avoid unhealthy habits and keep up with my exercise—cardio workouts at least three times per week and as much walking throughout the day as possible—regardless of travel, vacations, or work. —Matthew Budoff, MD, endowed chair of Preventive Cardiology at Harbor-UCLA Medical Center Cardiologists Also Recommend This Do the Newer, Better, DIY Heart Check Which is a better way to know if your heart is doing well: a low daily heart rate or a high daily step count? Both, per recent research. Taking them both into account lets you figure out an important number called your heart risk ratio. Here's how to check. 1) Do the Math Daily heart rate / daily step count = heart risk ratio Calculate your average over two weeks. 2) See How you Stack Up You want a ratio below 0.0147. People with this ratio and above had a higher risk of hypertension, heart failure, and coronary atherosclerosis than people below that. So that means, for instance, that someone who walks 10,000 steps a day at an average daily heart rate of 60 has a more efficient heart than someone who walks the same number of steps but at or above a heart rate of 147. Why This Matters 'The coronary arteries supply blood to the heart,' says study author Zhanlin Chen. 'When there are clogs in those arteries, you don't supply as much blood to the heart with every beat, so your heart has to beat more to compensate.' A higher ratio can be a nudge to get more steps in and make other heart-smart moves. You Might Also Like The Best Hair Growth Shampoos for Men to Buy Now 25 Vegetables That Are Surprising Sources of Protein
Yahoo
20-07-2025
- Health
- Yahoo
This Popular Morning Habit Could Spike Your Blood Pressure—Here's What a Cardiologist Wants You To Know
This Popular Morning Habit Could Spike Your Blood Pressure—Here's What a Cardiologist Wants You To Know originally appeared on Parade. If one of your health goals is supporting your cardiovascular health—and it should be!—you likely know how important it is to maintain healthy blood pressure levels. Having high blood pressure can have serious health ramifications: People with high blood pressure are more likely to have a heart attack, stroke or kidney damage. Yikes. With this in mind, it can be alarming to learn that one extremely common morning habit—one 66% of Americans have—can cause blood pressure to spike. Here, a cardiologist explains why it happens. But remember, health isn't one-size-fits-all, so what is a health hazard for some might not be a health hazard for you. Read on to find out whether or not this popular habit is one you should be worried about. 🩺SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week💊 The Common Morning Habit That Increases Blood Pressure According to scientific research, drinking coffee can temporarily cause blood pressure to rise. 'Caffeine is known to cause acute, short-term blood pressure increases of up to 10 mmHg within 30 minutes of consumption,' says Dr. Yasmine Ali, MD, a cardiologist and assistant clinical professor of medicine at Vanderbilt University. Dr. Ali explains that the increase in blood pressure depends on the amount of caffeine; if there isn't much caffeine in the coffee (or it's decaf), it won't cause as much of a spike, if any. She says that the reason why caffeinated coffee can temporarily increase blood pressure is that the caffeine stimulates the sympathetic nervous system and causes arteries to momentarily stiffen. Related: If you have hypertension or are making a conscious effort to support your blood pressure through your diet, this may be distressing news. Does it mean you should forgo your daily cup of coffee? Not necessarily. 'For most people, an acute rise in blood pressure from coffee isn't concerning,' Dr. Ali says. However, she explains that people with severe or poorly controlled hypertension need to be more cautious, adding, 'The increase in blood pressure may be associated in the long term with increased risk of cardiovascular mortality, and these individuals should always seek the advice of their personal physician regarding whether or not drinking coffee is safe, and if so, how much is safe for them. For instance, their physician may suggest that they monitor their blood pressure at home after drinking a cup of coffee to see how much it is really affecting them." Related: Is Coffee Good for Heart Health? Knowing that coffee can temporarily raise blood pressure, it's natural to wonder if drinking it is good for heart health. Good news, coffee drinkers: As long as your coffee consumption is moderate, there's no need to forgo your morning cup of joe. 'The US Dietary Guidelines suggest that up to 400 mg of caffeine per day—about three to four cups of coffee—is generally safe for healthy adults,' Dr. Ali says. In fact, she stresses that starting your day with a cup of coffee is actually beneficial for heart health long term, sharing, 'A 2025 study found that people who drink coffee in the morning have a lower risk of dying from cardiovascular disease and lower overall mortality risk compared to all-day coffee drinkers, with morning coffee drinkers being 16% less likely to die of any cause and 31% less likely to die of cardiovascular disease." Related: Additionally, Dr. Ali points to recent studies that have shown how regular coffee consumption is associated with a decreased risk of developing hypertension, heart failure and atrial fibrillation. Dr. Ali says that people who drink coffee or tea every day are at lower risk for getting heart disease, and she herself enjoys both types of beverages each day. With all of this in mind, the temporary spike in blood pressure that coffee can cause is not something most people have to worry about. However, if you do have hypertension, it's worth it to talk to your doctor or a cardiologist about your own personal risk factors. And if you are worried about how coffee is impacting your heart, there's always decaf! Next Up:Sources Dr. Yasmine Ali, MD, cardiologist and assistant clinical professor of medicine at Vanderbilt University Overview: high blood pressure. National Library of Medicine More Americans drink coffee each day than any other beverage, bottled water in second place. National Coffee Association Coffee Consumption and Blood Pressure: Results of the Second Wave of Cognition in Older People, Education, Recreational Activities, Nutrition, Comorbidities, and Functional Capacity Studies (COPERNICUS). Nutrients. 2021 Spilling the Beans: How Much Caffeine Is Too Much? U.S. Food and Drug Administration Coffee drinking timing and mortality in US Heart Journal. 2025 Coffee and Arterial Hypertension Reports. 2021 This Popular Morning Habit Could Spike Your Blood Pressure—Here's What a Cardiologist Wants You To Know first appeared on Parade on Jul 19, 2025 This story was originally reported by Parade on Jul 19, 2025, where it first appeared.
