Latest news with #cardiovascularhealth
Yahoo
3 days ago
- 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.
Yahoo
6 days ago
- Health
- Yahoo
Heart disease is the leading cause of death. A cardiologist takes 3 supplements to lower his risk.
Supplements can be helpful for heart health, according to a cardiologist. He shared the supplements he personally takes for his cardiovascular health. Studies show that omega-3, magnesium, and vitamin D are all good for the heart. Supplements can boost longevity, reduce inflammation, and aid in strength training. They can also improve cardiovascular health, according to a heart transplant cardiologist. Dr. Dmitry Yaranov, the director of the advanced heart failure program at Baptist Memorial Hospital in Memphis, told Business Insider that being a cardiologist makes him extra aware of cardiovascular disease, the leading cause of death in the US. "I'm always very conscious about my diet," Yaranov said, and that includes supplements to support his heart health. At the same time, he said the list of supplements he takes is "not long," as he tries to focus on supplements that have more research behind them. Supplements "support a healthy lifestyle, but they don't replace a healthy lifestyle," Yaranov said, emphasizing the importance of practicing heart-healthy habits like regular exercise and a balanced diet. "I think that a lot of times, my patients forget about that." Omega-3 reduces the risk of blood clots Of all the supplements he takes, Yaranov said that omega-3 has the most research backing its heart health benefits. Found in foods like salmon, anchovies, soybeans, and walnuts, omega-3 helps support healthy blood cells, reducing the risk of blood clots. It also helps to lower triglyceride levels, a type of fat that can cause plaque buildup in the arteries and eventually lead to a stroke, heart attack, or heart disease. "I know that for sure, I'm not getting enough fresh, fatty fish in my diet," Yaranov said, which is why he's been taking omega-3 supplements for years. Magnesium glycinate improves sleep Magnesium supports heart, bone, brain, and muscle health, controlling processes like blood pressure. It can naturally be found in foods like spinach and black beans, but up to 15% of Americans are magnesium-deficient. Yaranov emphasized that he checks his magnesium levels every six months to a year through bloodwork, since "certain levels of magnesium are dangerous for the heart." Taking too much magnesium can lead to irregular heart rhythms and even cardiac arrest. He said cardiologists recommend keeping magnesium near 2.0-2.2 mg/dL, especially in patients with heart disease. Getting his bloodwork done also helped him find the right type of magnesium for his body. Yaranov takes magnesium glycinate, which promotes better sleep than other forms of magnesium due to the presence of glycine, an amino acid with calming qualities. Prior to taking it, he tried magnesium oxide, citrate, and salts, but they either didn't improve his levels or upset his stomach. That "eventually will feed into cardiovascular health," as poor sleep negatively impacts the heart, he said. He also works out five days a week and sweats a lot, which can deplete the body's magnesium levels. Vitamin D may prevent heart disease Vitamin D is associated with a lower risk of heart attack in adults over 60. While more research is needed on the exact benefits vitamin D has on the heart, many researchers and clinicians believe there's no harm in supplementing with vitamin D, especially when it has other proven perks like helping the body absorb calcium and boosting the immune system. (While it's technically possible to overdose on vitamin D, it usually happens when people take more than their recommended value of vitamin D supplements.) Vitamin D can be found through sun exposure and foods like fatty fish and milk. Yaranov said he spends "a long time indoors," which can contribute to vitamin D deficiency. When he learned his levels were low, he added vitamin D to his list of daily supplements. Read the original article on Business Insider
The Independent
6 days ago
- Health
- The Independent
The foods you need to reduce to improve heart health
Researchers at the University of Pittsburgh discovered that consuming high-protein diets, particularly when protein exceeds 22 per cent of daily calories, may lead to atherosclerosis or hardening of the arteries. The study, published in Nature Metabolism, indicates that excess protein, especially the amino acid leucine found in animal sources, triggers mTOR signalling in immune cells crucial for arterial plaque formation. Lead author Dr. Babak Razani identified 22 per cent of daily calories from protein as a risk threshold, though some experts, like cardiologist Dr. Stephen Tang, consider the study's scale too small for definitive conclusions. Despite reservations about the study's size, Dr. Tang noted that the findings support a growing inclination among heart specialists towards plant-forward diets for improved cardiovascular health. Current dietary guidelines suggest protein should make up 10 to 35 per cent of daily calories, with the American Heart Association endorsing plant-based proteins and advising limits on red and processed meats.
The Sun
09-07-2025
- Health
- The Sun
The popular nighttime habit that could be raising your risk of killer heart disease – and 3 other things to avoid
DO YOU fall asleep with the TV on or use a night light? Being exposed to light during the night can up your risk of heart disease, scientists say. 1 The brighter the light, the higher the risk of five cardiovascular diseases, a study from the Flinders Health and Medical Research Institute suggested. "Light at night causes circadian disruption, which is a known risk factor for adverse cardiovascular outcomes," researchers wrote in medRxiv. Circadian rhythms - the body's 24-hour clock that governs when we feel sleepy or alert as well as other biological functions - play a role in regulating blood pressure, clot formation and heart rate. Even short-term circadian disruption has been linked to increased risk of blood clots, elevated heart rate and blood pressure and inflammation, study authors wrote. For instance, studies show that shift workers exposed to light at night have a higher risk of "adverse cardiovascular events, coronary heart disease, heart failure, atrial fibrillation, and mortality". Exposure to light at nighttime can also come from electronic devices like phones, laptops and TV, lights within the home or streetlights outside. Scientists noted that previous studies into the subject relied on smaller pools of participants and subjective reports on light exposure. Their study of 88,905 people - which has yet to be peer reviewed - used data captured from wrist-worn light sensors and had a follow-up period of nine and a half years. It assessed whether exposure to light at night was linked to a higher risk of coronary artery disease, heart attack, heart failure, atrial fibrillation, and stroke. The data was used to create "24-hour light exposure profiles for each participant". I spent three days at a sleep retreat - these are the top 7 things I learnt Researchers then compared this to records from hospital admissions, primary care, self-reports, and death register reports. Participants hadn't been diagnosed with any form of cardiovascular disease at the start of the study. Study authors found: "Individuals exposed to higher levels of personal night light had higher risks for incident coronary artery disease, heart attack, heart failure, atrial fibrillation, and stroke. "These findings support night light exposure as an important risk factor for adverse cardiovascular health. "Exposure to night light predicted higher risk of cardiovascular diseases, with clear dose-dependent relationships for each outcome," they added. This meant that the brighter the light, the higher participants' risk of disease. Those exposed to the brightest lights at night had a 23-32 per cent higher risk of coronary artery disease, a 45-56 per cent higher risk of heart attack, and a 28-30 per cent higher risk of stroke. They also had a 45-56 per cent higher risk of heart failure, and a 28-32 per cent higher risk of atrial fibrillation. How to reduce your risk of heart attacks and stroke You can reduce your risk of heart attack and stroke with many of the same methods. Heart attacks and strokes, although affecting different organs of the body, are both what we call cardiovascular events. Both arise from similar underlying conditions, such as atherosclerosis —a buildup of fatty deposits in the arteries. According to the American Heart Association, the risk factors for heart attacks and strokes are largely the same: high blood pressure, high cholesterol, smoking, obesity, physical inactivity and diabetes. Therefore, addressing these risk factors can simultaneously reduce the risk of both conditions. Here are ways you can prevent the two: Healthy diet More fruit and veg: The DASH, which emphasises fruit, vegetables, whole grains and lean proteins, has been shown to reduce blood pressure and improve heart health. Less fats: Too much saturated and trans fats can raise cholesterol levels and increase the risk of atherosclerosis. Go for healthier fats like those found in olive oil, nuts, and avocados. Limit salt: High salt intake is linked to high blood pressure, a major risk factor for both heart attack and stroke. The NHS recommends no more than 6g of salt per day for adults. Fibre: Foods high in soluble fibre, such as oats and beans, can help lower cholesterol levels. Exercise Walking, running, cycling, swimming - whatever you like, do it! Aerobic exercise can strengthen the heart and improve circulation. The NHS advises at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity each week. Strength training exercises can help control weight, improve cholesterol levels, and reduce blood pressure. It is recommended twice a week by the NHS. Manage blood pressure Healthy diet and exercise can help keep your blood pressure in check. But it is worth monitoring it yourself after the age of 40, at least, when the NHS invites adults for a check-up every five years. High blood pressure often has no symptoms but significantly increases the risk of heart attack and stroke. Quit smoking One of the best ways to quit smoking is to use resources provided by NHS Smokefree. Support groups, medications, and other tools to help quit smoking such as vapes could be what you need to kick the habit for good - and it's free. Limit booze Excessive alcohol consumption can increase blood pressure and contribute to weight gain, which can snowball and become a heart health risk. The NHS recommends not regularly drinking more than 14 units of alcohol per week. "Higher risks of cardiovascular diseases were observed for men, and older individuals," researchers added. "We observed stronger relationships of night light with risks of heart failure and coronary artery disease in women." Younger participants were also found at an increased risk for heart failure and atrial fibrillation. The study team suggested that "avoiding light at night may be a useful strategy for reducing risks of cardiovascular diseases". Several other studies have explored the link between sleep and heart disease. Here are three other habits that could be upping your risk. 1. Not sleeping enough Getting enough sleep is important for your heart and circulatory health. It's recommended that people get between seven and nine hours of kip a night. Regularly snoozing five hours a night or less was linked to peripheral artery disease, where blood vessels in the legs become clogged, in a 2023 study. 2. Irregular routine A study published in the Journal of Epidemiology and Community Health last year found that people who do not keep to regular sleep schedules - meaning they went to sleep or woke at differing times - had a higher risk of stroke and heart attack. This was regardless of whether people are getting enough sleep overall. A recent study also warned that just three nights of bad sleep can increase the risk of a heart attack or stroke - even for "perfectly healthy" people. Lack of shuteye triggers molecular mechanisms linked to a greater risk of heart problems, according to the findings. 3. Taking naps A 2023 study found that napping on a regular basis was linked with high blood pressure, which contributes to stroke and heart attacks. People who 'usually' napped had a 12 per cent higher risk of developing high blood pressure, compared to those who never napped. Their risk of stroke was 24 per cent higher.
Yahoo
04-07-2025
- Health
- Yahoo
Forget running or 'Jeffing' — neuroscientist says this is the secret to longevity and hitting 150 minutes of cardio per week
When you buy through links on our articles, Future and its syndication partners may earn a commission. Low-impact cardio is bang on trend, not only because it has been repeatedly picked up and repackaged by fitness influencers — think viral challenges like the 'Hot Girl Walk' or the 30/30/30 method — but because the science heavily backs this form of exercise, and so does neuroscientist Andrew Huberman. Huberman says in a YouTube video: 'The scientific data tells us that we should all be getting anywhere from 150 to 200 minutes per week minimum of Zone 2 cardio for the sake of cardiovascular health.' As we know, strong cardiovascular health is linked to longevity and health span. But there's something else — you don't need to run to achieve your cardio minutes and boost longevity. Here's what Huberman says you can do instead, what Zone 2 cardio means, benefits and how it can help you reach your weekly movement goals and boost longevity with (or without) one of the best fitness trackers to measure your progress. Zone 2 training, also known as heart rate zone training, means working out at roughly 60-70% of your max heart rate (MHR). This means an easy effort without overexerting yourself, and if you're still unsure, you can use heart rate zones on most fitness trackers, including your Garmin or Apple Watch, to help you stay on track. The World Health Organization (WHO) recommends 150-300 minutes of moderate aerobic activity per week to help battle the effects of sedentary lifestyles, which increase the likelihood of injury and the development of chronic illness. Steady-state cardio is credited with increasing endurance, improving the efficiency of your energy systems, building aerobic capacity and cardiovascular health, plus tackling bone density loss and muscle atrophy. Andrew Huberman, a neuroscientist and professor of neurobiology and ophthalmology at Stanford University School of Medicine, says he schedules 60 to 90 minutes of easy-pace running into his weekly routine one day per week (usually on a Sunday) to contribute toward the minimum number of minutes recommended. But what if you hate running? Not everyone fancies a jog on any given day, and some people don't even enjoy 'Jeffing' — a combination of walking and running intervals that many, including my colleague, swear by for taking off the intensity. It's good news because you can still hit the minimum of 150 minutes of Zone 2 cardio without it. First of all, you can remain low effort — during Huberman's runs, he says he can 'maintain nasal breathing,' which means he is moving in a way that allows him to keep up a conversation with himself or friends or family. Sometimes, he says, he may take a hike between one and four hours instead. Although you can do this anywhere, Huberman enjoys taking his Zone 2 cardio outdoors, where he can enjoy fresh air, nature and sunshine. Studies show that exercising in nature has proven to boost mood, increase creativity and reduce feelings of stress and anxiety, all of which help improve longevity. Huberman refers to a conversation he had with Dr. Andy Galpin, explaining that he can't always hit his designated cardio minutes per week through a run or hike. Galpin, a scientist and tenured professor who is the Executive Director of the Human Performance Center at Parker University, responded with something simple: He doesn't think of Zone 2 cardio as 'exercise' at all. In fact, it should enhance (rather than impede) other types of movement you do during the week, like hypertrophy or strength training, or speed work. What does he mean by that? Well, he tells Huberman that you can simply increase the total amount of movement and walking you do during the week with a focus on pace and speed. Regular brisk walking can slash your biological age by up to 16 years, according to a new study, but even increasing your total physical activity throughout the week can be beneficial, too. This plays into something called Non-Exercise Activity Thermogenesis (NEAT), which accounts for any activity you do during the week, like playing with your kids or taking a work call standing up. Huberman paraphrases Galpin's advice by stating: 'Zone 2 cardio can be meshed throughout the daily activities that I and everybody else generally have to do.' This is great news if you find life gets busy and you don't have the hours to dedicate to the gym. You can still hit the minimum 150 minutes of Zone 2 by spreading it out across the week, taking brisk walks and increasing pace where possible, or incorporating slow-paced, easy effort jogs if you don't mind running. This should come as a relief if you find it difficult to schedule exercise into the week or if your priority, like mine, is strength training. Instead, Huberman says it takes the pressure off and allows you to consider Zone 2 cardio as regular daily life while gaining the benefits of cardio at the same time. Forget running and swimming — study finds this sport adds 10 years to your life I thought power walking was weird — here's what happened when I tried it 30 minutes a day for one week I review running watches and these are my top 3 suggestions for most people
