The simple food swap scientists urge you to make ‘to reduce heart attack risk'
SWAPPING out beans for less healthy options could slash your risk of deadly heart attack or stroke, new research shows.
Eating a cup of beans a day - whether they're dried or canned - can boost heart and metabolic health, according to scientists.
1
Daily portions of chickpeas and black beans could serve as a "simple, cost-effective" way to reduce the risk of chronic diseases, they said.
The new study links chickpeas to improved cholesterol levels, which blacks beans seemed to reduce inflammation.
Having high cholesterol means you have too much of a fatty substance in your blood and it could make you more likely to suffer a a heart attack or stroke.
Meanwhile, chronic inflammation a culprit in many heart and circulatory conditions.
Eating beans in place of less healthy options is an easy way to start eating more of them, researchers suggested.
But you should be aware of any additional ingredients such as salt or sugar, they noted.
The 12-week study followed 72 people with prediabetes - meaning they have higher than normal blood sugar levels.
Study co-author Morganne Smith said: "Individuals with prediabetes often exhibit impaired lipid metabolism and chronic low-grade inflammation, both of which can contribute to the development of conditions like heart disease and type 2 diabetes.
"Our study found that bean consumption helped significantly lower cholesterol and reduce inflammation in people with prediabetes, although glucose levels were not changed."
Researchers presented their findings at the annual meeting of the American Society for Nutrition in Orlando, Florida.
The two diets linked to slower cognitive decline in adults - and what foods you should be eating
Ms Smith, a doctoral candidate at Illinois Institute of Technology, said: "Our study showed the benefits of consuming beans in adults with pre-diabetes, but they are a great option for everyone.
"These findings could be used to inform dietary guidelines, clinicians or public health programs focused on preventing heart disease and diabetes."
To increase the relevance to everyday life, the research team conducted the study with participants in free-living conditions.
Participants were randomly assigned to eat either one cup of black beans, chickpeas or rice daily for 12 weeks.
Blood samples were taken at the start of the study, then after six weeks and 12 weeks to track participants' cholesterol, inflammation, and blood sugar.
Meanwhile, glucose tolerance tests were conducted at the start and end of the study.
For the group eating chickpeas, total cholesterol decreased "significantly" from an average of 200.4 milligrams per decilitre at the start of the study to 185.8 milligrams per decilitre after 12 weeks.
Ideally, total cholesterol levels should be bellow 200 to be considered healthy.
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.
For the participants consuming black beans, the average level of pro-inflammatory cytokine interleukin-6 - a marker of inflammation - was 2.57 picograms per millilitre at the outset and significantly decreased to 1.88 picograms per millilitre after 12 weeks.
No significant changes were observed in markers of glucose metabolism.
Ms Smith added: "There are a lot of ways to incorporate beans into your regular diet as a cost-effective way to support overall health and reduce the risk of chronic diseases.
"You can blend them to add some thickness to a soup base, add them as a salad topping, or pair them with other grains like rice or quinoa."
For the next phase of their study, the researchers plan to examine how consuming black beans and chickpeas influences gut health to better understand the connection between the gut microbiome and metabolic health.
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Daily Mail
an hour ago
- Daily Mail
The American women who are making Elon Musk's doomsday prediction a reality
Elon Musk has warned for years that 'population collapse' is a bigger threat to civilization than climate change. Now, new research has suggested that American women may be quietly proving him right. The study looked at the fertility intentions of over 41,000 women aged 15 to 44, finding that 50 percent of them were uncertain if they would have children in the future, even though they desired to be a mother. Researchers found that economic pressures, social shifts, and emotional uncertainty are driving a growing disconnect. The data also showed that uncertainty about having children isn't the same for all, and younger women are experiencing the biggest changes. Women aged 15 to 29 became increasingly unsure not only about whether they would have children, but also how strongly they felt about wanting them. In contrast, women aged 30 to 44 showed relatively stable levels of certainty over time. The data was collected from 2002 through 2019, which the team speculated revealed why US birth rates have been on a steady decline since the 2007 Great Recession. The fertility rate has decreased by 21 percent between 2007 and 2024. Musk, the billionaire father of 14 children, has often pointed to declining fertility as a sign that modern societies are forgetting how to survive. He previously said that low birth rates mean few workers, increased debt, strained healthcare and pension systems, and total social unrest. The US fertility rate was stable at about 2.0 children per woman in the 1990s and early 2000s, reaching a peak of 2.12 in 2007, statistics show. But the fertility rate steadily declined in the aftermath of the Great Recession, falling to 1.62 in 2023. Sarah Hayford, co-author of the study and professor of sociology at The Ohio State University, told Ohio State News: 'People's feelings about having children are complicated, and we found there are a lot of nuances. 'It suggests that there is no simple answer to the declining birth rate in the US.' The study used data from the National Survey of Family Growth, a federally funded survey conducted by the National Center for Health Statistics. Over the years studied, the team found that 62 percent of women said they intended to have a child and 35 percent did not intend to, with only a small percentage saying they didn't know. But up to half of the participants who intended to have children said they were only 'somewhat sure' or 'not sure at all' that they would realize their intention to have a child. The team found that women with higher incomes and education levels were more inclined to report 'very sure' that they would have children than those on the opposite side of the spectrum. Levels of certainty among women considering having children, showing the percentage who said they were not at all sure, somewhat sure, or very sure. Data includes confidence intervals and is grouped by parental status (b) and age (c). However, women with a bachelor's degree who gave that answer declined from 65 percent in 2014 to 54 percent in 2018. The data revealed another pattern holding women back from having children -the actual desire to be a mother. Up to 25 percent of childless women wouldn't be bothered if they never had kids. 'This not being bothered was especially high among younger women, and it increased over time among those who were younger,' Hayford said. 'They are open to different pathways and different kinds of lives. If they don't become parents for whatever reason, it doesn't seem that upsetting to many of them.' One commonly suggested reason for the declining birth rate is that young people today feel uncertain about the future, both of the country and the world, which may be causing them to delay or avoid having children. The team conducted a second study, surveying 3,696 people, which found that the more disassified they were with their own lives, the less likely they were to want a child. 'It was a bit of a surprise to us, but it was only their personal situation that mattered in whether they expected to have children,' Hayford said. 'It wasn't so much what was going on in society that predicted their fertility goals.'
The Independent
2 hours ago
- The Independent
Many forget the damage done by diseases like whooping cough, measles and rubella. Not these families
In the time before widespread vaccination, death often came early. Devastating infectious diseases ran rampant in America, killing millions of children and leaving others with lifelong health problems. These illnesses were the main reason why nearly one in five children in 1900 never made it to their fifth birthday. Over the next century, vaccines virtually wiped out long-feared scourges like polio and measles and drastically reduced the toll of many others. Today, however, some preventable, contagious diseases are making a comeback as vaccine hesitancy pushes immunization rates down. And well-established vaccines are facing suspicion even from public officials, with Robert F. Kennedy Jr., a longtime anti-vaccine activist, running the federal health department. 'This concern, this hesitancy, these questions about vaccines are a consequence of the great success of the vaccines – because they eliminated the diseases,' said Dr. William Schaffner, an infectious disease expert at Vanderbilt University Medical Center. 'If you're not familiar with the disease, you don't respect or even fear it. And therefore you don't value the vaccine.' Anti-vaccine activists even portray the shots as a threat, focusing on the rare risk of side effects while ignoring the far larger risks posed by the diseases themselves — and years of real-world data that experts say proves the vaccines are safe. Some Americans know the reality of these preventable diseases all too well. For them, news of measles outbreaks and rising whooping cough cases brings back terrible memories of lives forever changed – and a longing to spare others from similar pain. Getting rubella while pregnant shaped two lives With a mother's practiced, guiding hand, 80-year-old Janith Farnham helped steer her 60-year-old daughter's walker through a Sioux Falls art center. They stopped at a painting of a cow wearing a hat. Janith pointed to the hat, then to her daughter Jacque's Minnesota Twins cap. Jacque did the same. 'That's so funny!' Janith said, leaning in close to say the words in sign language too. Jacque was born with congenital rubella syndrome, which can cause a host of issues including hearing impairment, eye problems, heart defects and intellectual disabilities. There was no vaccine against rubella back then, and Janith contracted the viral illness very early in the pregnancy, when she had up to a 90% chance of giving birth to a baby with the syndrome. Janith recalled knowing 'things weren't right' almost immediately. The baby wouldn't respond to sounds or look at anything but lights. She didn't like to be held close. Her tiny heart sounded like it purred – evidence of a problem that required surgery at four months old. Janith did all she could to help Jacque thrive, sending her to the Colorado School for the Deaf and the Blind and using skills she honed as a special education teacher. She and other parents of children with the syndrome shared insights in a support group. Meanwhile, the condition kept taking its toll. As a young adult, Jacque developed diabetes, glaucoma and autistic behaviors. Eventually, arthritis set in. Today, Jacque lives in an adult residential home a short drive from Janith's place. Above her bed is a net overflowing with stuffed animals. On a headboard shelf are photo books Janith created, filled with memories like birthday parties and trips to Mount Rushmore. Jacque's days typically begin with an insulin shot and breakfast before she heads off to a day program. She gets together with her mom four or five days a week. They often hang out at Janith's townhome, where Jacque has another bedroom decorated with her own artwork and quilts Janith sewed for her. Jacque loves playing with Janith's dog, watching sports on television and looking up things on her iPad. Janith marvels at Jacque's sense of humor, gratefulness, curiosity and affectionate nature despite all she's endured. Jacque is generous with kisses and often signs 'double I love yous' to family, friends and new people she meets. 'When you live through so much pain and so much difficulty and so much challenge, sometimes I think: Well, she doesn't know any different,' Janith said. Given what her family has been through, Janith believes younger people are being selfish if they choose not to get their children the MMR shot against measles, mumps and rubella. 'It's more than frustrating. I mean, I get angry inside,' she said. 'I know what can happen, and I just don't want anybody else to go through this.' Delaying the measles vaccine can be deadly More than half a century has passed, but Patricia Tobin still vividly recalls getting home from work, opening the car door and hearing her mother scream. Inside the house, her little sister Karen lay unconscious on the bathroom floor. It was 1970, and Karen was 6. She'd contracted measles shortly after Easter. While an early vaccine was available, it wasn't required for school in Miami where they lived. Karen's doctor discussed immunizing the first grader, but their mother didn't share his sense of urgency. 'It's not that she was against it," Tobin said. "She just thought there was time.' Then came a measles outbreak. Karen – who Tobin described as a 'very endearing, sweet child' who would walk around the house singing – quickly became very sick. The afternoon she collapsed in the bathroom, Tobin, then 19, called the ambulance. Karen never regained consciousness. 'She immediately went into a coma and she died of encephalitis,' said Tobin, who stayed at her bedside in the hospital. 'We never did get to speak to her again.' Today, all states require that children get certain vaccines to attend school. But a growing number of people are making use of exemptions allowed for medical, religious or philosophical reasons. Vanderbilt's Schaffner said fading memories of measles outbreaks were exacerbated by a fraudulent, retracted study claiming a link between the MMR shot and autism. The result? Most states are below the 95% vaccination threshold for kindergartners — the level needed to protect communities against measles outbreaks. 'I'm very upset by how cavalier people are being about the measles,' Tobin said. 'I don't think that they realize how destructive this is.' Polio changed a life twice One of Lora Duguay's earliest memories is lying in a hospital isolation ward with her feverish, paralyzed body packed in ice. She was three years old. 'I could only see my parents through a glass window. They were crying and I was screaming my head off,' said Duguay, 68. 'They told my parents I would never walk or move again.' It was 1959 and Duguay, of Clearwater, Florida, had polio. It mostly preyed on children and was one of the most feared diseases in the U.S., experts say, causing some terrified parents to keep children inside and avoid crowds during epidemics. Given polio's visibility, the vaccine against it was widely and enthusiastically welcomed. But the early vaccine that Duguay got was only about 80% to 90% effective. Not enough people were vaccinated or protected yet to stop the virus from spreading. Duguay initially defied her doctors. After intensive treatment and physical therapy, she walked and even ran – albeit with a limp. She got married, raised a son and worked as a medical transcriptionist. But in her early 40s, she noticed she couldn't walk as far as she used to. A doctor confirmed she was in the early stages of post-polio syndrome, a neuromuscular disorder that worsens over time. One morning, she tried to stand up and couldn't move her left leg. After two weeks in a rehab facility, she started painting to stay busy. Eventually, she joined arts organizations and began showing and selling her work. Art "gives me a sense of purpose,' she said. These days, she can't hold up her arms long enough to create big oil paintings at an easel. So she pulls her wheelchair up to an electric desk to paint on smaller surfaces like stones and petrified wood. The disease that changed her life twice is no longer a problem in the U.S. So many children get the vaccine — which is far more effective than earlier versions — that it doesn't just protect individuals but it prevents occasional cases that arrive in the U.S. from spreading further. ' Herd immunity " keeps everyone safe by preventing outbreaks that can sicken the vulnerable. After whooping cough struck, 'she was gone' Every night, Katie Van Tornhout rubs a plaster cast of a tiny foot, a vestige of the daughter she lost to whooping cough at just 37 days old. Callie Grace was born on Christmas Eve 2009 after Van Tornhout and her husband tried five years for a baby. She was six weeks early but healthy. 'She loved to have her feet rubbed," said the 40-year-old Lakeville, Indiana mom. "She was this perfect baby.' When Callie turned a month old, she began to cough, prompting a visit to the doctor, who didn't suspect anything serious. By the following night, Callie was doing worse. They went back. In the waiting room, she became blue and limp in Van Tornhout's arms. The medical team whisked her away and beat lightly on her back. She took a deep breath and giggled. Though the giggle was reassuring, the Van Tornhouts went to the ER, where Callie's skin turned blue again. For a while, medical treatment helped. But at one point she started squirming, and medical staff frantically tried to save her. 'Within minutes,' Van Tornhout said, 'she was gone.' Van Tornhout recalled sitting with her husband and their lifeless baby for four hours, "just talking to her, thinking about what could have been.' Callie's viewing was held on her original due date – the same day the Centers for Disease Control and Prevention called to confirm she had pertussis, or whooping cough. She was too young for the Tdap vaccine against it and was exposed to someone who hadn't gotten their booster shot. Today, next to the cast of Callie's foot is an urn with her ashes and a glass curio cabinet filled with mementos like baby shoes. 'My kids to this day will still look up and say, 'Hey Callie, how are you?'' said Van Tornhout, who has four children and a stepson. 'She's part of all of us every day.' Van Tornhout now advocates for childhood immunization through the nonprofit Vaccinate Your Family. She also shares her story with people she meets, like a pregnant customer who came into the restaurant her family ran saying she didn't want to immunize her baby. She later returned with her vaccinated four-month-old. 'It's up to us as adults to protect our children – like, that's what a parent's job is,' Van Tornhout said. 'I watched my daughter die from something that was preventable … You don't want to walk in my shoes.' ____ The Associated Press Health and Science Department receives support from the Howard Hughes Medical Institute's Department of Science Education and the Robert Wood Johnson Foundation. The AP is solely responsible for all content.
The Independent
2 hours ago
- The Independent
Takeaways from interviews with families forever changed by diseases that vaccines can prevent
In the time before widespread vaccination, devastating infectious diseases ran rampant in America, killing millions of children and leaving others with lifelong health problems. Over the next century, vaccines virtually wiped out long-feared scourges like polio and measles and drastically reduced the toll of many others. Today, however, some preventable, contagious diseases are making a comeback as vaccine hesitancy pushes immunization rates down. And well-established vaccines are facing suspicion even from public officials, with Robert F. Kennedy Jr., a longtime anti-vaccine activist, running the federal health department. 'This concern, this hesitancy, these questions about vaccines are a consequence of the great success of the vaccines – because they eliminated the diseases,' said Dr. William Schaffner, an infectious disease expert at Vanderbilt University Medical Center. 'If you're not familiar with the disease, you don't respect or even fear it. And therefore you don't value the vaccine.' Anti-vaccine activists even portray the shots as a threat, focusing on the rare risk of side effects while ignoring the far larger risks posed by the diseases themselves — and years of real-world data that experts say proves the vaccines are safe. Some Americans know the reality of vaccine-preventable diseases all too well. Here are takeaways from interviews with a few of them by The Associated Press. Getting a disease while pregnant can change two lives. Janith Farnham has helped shepherd her daughter Jacque through life for decades. Jacque, 60, was born with congenital rubella syndrome, which resulted in hearing, eye and heart problems at birth. There was no vaccine against rubella back then, and Janith contracted it in early pregnancy. Though Janith, 80, did all she could to help Jacque thrive, the condition took its toll. Jacque eventually developed diabetes, glaucoma, autistic behaviors and arthritis. Today, Jacque lives in an adult residential home and gets together with Janith four or five days a week. Janith marvels at Jacque's sense of humor and affectionate nature despite all she's endured. Jacque is generous with kisses and often signs 'double I love yous,' even to new people she meets. Given what her family has been through, Janith finds it 'more than frustrating' when people choose not to get children the MMR shot against measles, mumps and rubella. 'I know what can happen,' she said. 'I just don't want anybody else to go through this.' Delaying a vaccine can be deadly. More than half a century has passed, but Patricia Tobin still vividly recalls seeing her little sister Karen unconscious on the bathroom floor. It was 1970, Karen was 6, and she had measles. The vaccine against it wasn't required for school in Miami where they lived. Though Karen's doctor discussed immunizing the first grader, their mother didn't share his sense of urgency. 'It's not that she was against it,' Tobin said. 'She just thought there was time.' Then came a measles outbreak. After she collapsed in the bathroom, Karen never regained consciousness. She died of encephalitis. 'We never did get to speak to her again,' Tobin said. Today, all states require that children get certain vaccines to attend school. But a growing number of people are making use of exemptions. Vanderbilt's Schaffner said fading memories of measles outbreaks were exacerbated by a fraudulent, retracted study claiming a link between the MMR shot and autism. The result? Most states are below the 95% vaccination threshold for kindergartners — the level needed to protect communities against measles outbreaks. Preventable diseases can have long-term effects. One of Lora Duguay's earliest memories is lying in a hospital isolation ward with her feverish, paralyzed body packed in ice. She was three years old. It was 1959 and Duguay, of Clearwater, Florida, had polio. It was one of the most feared diseases in the U.S., experts say, causing some terrified parents to keep children inside and avoid crowds during epidemics. Given polio's visibility, the vaccine against it was widely and enthusiastically welcomed. Given polio's visibility, the vaccine against it was widely and enthusiastically welcomed. But the early vaccine that Duguay got was only about 80% to 90% effective. Not enough people were vaccinated or protected yet to stop the virus from spreading. Though treatment helped her walk again, she eventually developed post-polio syndrome, a neuromuscular disorder that worsens over time. She now gets around in a wheelchair. The disease that changed her life twice is no longer a problem in the U.S. So many children get the vaccine — which is far more effective than earlier versions — that it doesn't just protect individuals but it prevents occasional cases that arrive in the U.S. from spreading further and protects the vulnerable. When people aren't vaccinated, the vulnerable remain at risk. Every night, Katie Van Tornhout rubs a plaster cast of a tiny foot, a vestige of the daughter she lost to whooping cough at just 37 days old. Callie Grace was born on Christmas Eve 2009. When she turned a month old, she began having symptoms of pertussis, or whooping cough. She was too young for the Tdap vaccine against it and was exposed to someone who hadn't gotten their booster shot. At the hospital, Van Tornhout recalled, the medical staff frantically tried to save her, but 'within minutes, she was gone.' Today, Callie remains part of her family's life, and Van Tornhout shares the story with others as she advocates for vaccination. 'It's up to us as adults to protect our children – like, that's what a parent's job is,' Van Tornhout said. 'I watched my daughter die from something that was preventable … You don't want to walk in my shoes.' ____ The Associated Press Health and Science Department receives support from the Howard Hughes Medical Institute's Department of Science Education and the Robert Wood Johnson Foundation. The AP is solely responsible for all content.
