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Yahoo
a day ago
- Health
- Yahoo
The 6 Best Pantry Staples for Better Heart Health, According to Experts
Reviewed by Dietitian Kelly Plowe, M.S., RDPantry staples can be an easy and nutritious way to support your heart health. Experts recommend olive oil, oats, canned salmon, dried herbs and spices, nuts and pulses. Other factors like regular exercise and stressing less also support your cardiovascular pantry can be a real lifesaver during those extra busy weeks when grocery store runs get skipped. Pantry staples make it easy to throw together a nutritious and affordable meal in minutes, especially since many items come pre-cut, peeled or even fully cooked. They also work wonders for anyone managing a health condition, including high blood pressure or high cholesterol. The key is choosing and filling your pantry with the right items. That's why we asked a cardiologist and registered dietitians to share their best pantry staples they recommend for better heart health. When it comes to choosing the healthiest fat for cooking or drizzling, extra-virgin olive oil is a winner for your heart. It's a core staple in heart-healthy diets like the Mediterranean Diet or the DASH diet. 'Extra virgin olive oil is rich in monounsaturated fats and polyphenolic compounds that help reduce inflammation and improve endothelial function,' says cardiologist, Dr. Aaron J Feingold. 'The oleic acid in olive oil helps lower LDL cholesterol while maintaining HDL levels, and its antioxidant properties protect against oxidative stress that contributes to atherosclerosis.' In other words, olive oil is brimming with heart-friendly fats that help keep your blood vessels healthy, your cholesterol levels in check, and inflammation tamed. Research backs this up: Participants at high risk for heart disease who followed the Mediterranean diet with extra-virgin olive oil diet had a 30% lower risk of major cardiovascular events, including heart attack and strokes, compared to those following a low-fat diet. So, break out the olive oil from your pantry to whip up an easy homemade vinaigrette (try one of our Healthy Salad Dressings Made with Olive Oil recipes), toss veggies in before grilling or roasting, like in our Anti-Inflammatory Sheet-Pan Roasted Veggies recipe or use olive oil to saute or cook just about anything from leafy greens to your morning eggs. If you've ever noticed the heart-healthy stamp on a barrel of oats or heard of their cholesterol-lowering abilities, there's plenty of science to back up the hype. 'Oats are an excellent source of beta-glucan, a type of soluble fiber shown to help reduce total and LDL cholesterol,' explains Veronica Rouse, RD, who specializes in working with clients with heart conditions. But that's not all oats can boast about—they also support healthy blood pressure. 'Oats also contain antioxidants called avenanthramides that increase nitric oxide production, which relaxes blood vessels and lowers blood pressure,' adds Melissa Mitri, M.S., RD, which has been shown in in vitro studies. Mitri adds that oats are more effective at lowering blood pressure than refined grains, like white bread. Whether you enjoy a warm, cozy bowl of oatmeal on a chilly morning or love a cool grab-and-go option like overnight oats, oats are a blank slate and highly versatile. Try one of our drool-worthy dessert-inspired overnight oat recipes. If you're craving something savory, give our Oatmeal with Cheddar, Collards & Eggs a try. We all ought to be diving into more fish to reel in their heart benefits. Canned salmon offers a convenient solution: Just crack open the lid, drain the liquid, and you've got a protein-rich option ready to eat, toss onto a salad, mix into a pasta or stuff into a pita. Best of all, it delivers countless benefits. 'These fish are excellent sources of omega-3 fatty acids, particularly EPA and DHA, which have potent anti-inflammatory and cardioprotective effects', says Dr. Feingold. 'The American Heart Association (AHA) recommends eating fatty fish twice weekly based on extensive research showing omega-3s reduce triglycerides, lower blood pressure and decrease the risk of sudden cardiac death.' Using canned salmon checks off the AHA's recommendation, but just be sure to purchase for varieties labeled 'no salt added'. Use canned salmon to whip up our Easy Salmon Cakes, Salmon Salad-Stuffed Avocado or Cucumber-Salmon Salad Sandwich recipes. If you've ever been told to cut back on salt, you may reach for a salt substitute. But let's be real, those can get boring real fast. That's where dried herbs and spices come to the rescue. And every pantry should be stocked with a variety of dried herbs and spices to add flavor (without the sodium) and a chock-full of nutrients to meals. Many spices are loaded with antioxidants and anti-inflammatory compounds that can benefit heart health. In fact, one study found that in just about four weeks of using higher amounts of herbs and spices, participants experienced improvements in blood pressure. When shopping, choose herbs and spices that list only the ingredient itself, like oregano or ginger, and skip blends that may sneak in salt. Or, try making your own seasoning blends at home. Try herbs and spices on foods you want to eat more of, such as veggies, like our Ranch-Roasted Cauliflower or Roasted Root Veggies & Greens over Spiced Lentils. It's more than okay to go a little nuts on nuts, as they make for an excellent heart-healthy snack. 'Walnuts are rich in omega-3 fatty acids, fiber and antioxidants, all of which contribute to heart health,' says Rouse. Researchers found walnut eaters also had better cardiovascular risk profiles, including lower blood pressure and triglycerides, adds Rouse. Almonds are another heart-healthy option. 'Almonds are nutrient-rich and pack several heart-healthy ingredients, including monounsaturated fats, fiber, and magnesium,' says Mitri. 'Eating at least one to two handfuls of almonds every day is associated with lower LDL cholesterol levels (the "bad" cholesterol). In addition, a one-ounce serving of almonds provides close to 20% of daily magnesium requirements, which supports healthy blood pressure levels.' Keep a jar of unsalted raw or dry-roasted nuts in your pantry for quick snacking, or sprinkle them on breakfast bowls like oats, cereal, yogurt or chia pudding. They also add crunch and work in main courses like our Walnut-Rostemary Crusted Salmon. Beans, dry peas, lentils and chickpeas are all classified as pulses, and they're all excellent sources of plant-based protein and heart-healthy nutrients. Pulses are rich in dietary fiber, which helps bind to and remove LDL cholesterol from the body. They're also packed with potassium, which supports healthy blood pressure levels by counteracting the effects of sodium. Research found that higher intake of dietary pulses was associated with lower risk of cardiovascular disease, coronary heart disease and hypertension. Additional studies found that eating pulses several times per week lowered the risk of cardiovascular disease up to 34%. So, how do you get more pulses on your plate? From black to red lentils, chickpeas to pinto beans, there are so many to choose from. Pro tip: If you're using canned beans, be sure to choose reduced-sodium or no-salt-added, or just rinse under water to remove excess sodium. Blend up a bean-based dip, toss them onto grain bowls, stir them into rice or mash them into burgers like our Cilantro Bean Burgers with Creamy Avocado Lime Slaw. Saute up a batch of our Chhole(Chickpea Curry) or roast them in the oven like our Crunchy-Roasted Chickpeas. Beyond your pantry, there are many other things you can do to protect your heart. Here are some of our expert-backed strategies to promote heart health: Exercise Regularly: All experts agree, doing regular movement is key. Daily movement improves circulation, reduces blood pressure, and strengthens the heart, says Mitri. Remember, it doesn't always have to be intense to count; even going for a brisk walk a few times a week can help. Take Hold of Stress: Don't let stress take over your heart. Our experts recommend practicing stress-reduction techniques like meditation, deep breathing or yoga regularly to help keep blood pressure in check. Get Enough Shut-Eye: Get between 7 to 9 hours of sleep each night. 'Poor sleep is associated with increased cortisol levels, elevated blood pressure and greater risk of developing metabolic syndrome,' says Dr. Feingold. Eat More Plants: Pair your pantry staples with produce like fruits and veggies to add vitamins, minerals, fiber and antioxidants, which all support heart health. Watch Your Salt Intake: You may not realize your favorite foods pack salt, so start by examining what you have in your kitchen. The goal is to limit sodium intake to less than 2,300mg daily (or 1,500mg for those with hypertension). Excess sodium contributes to fluid retention, increased blood pressure and strain on the cardiovascular system, explains Dr. Feingold. Be Social: Meeting up with your pals and family can support your heart. 'Being social helps lower stress, can reduce blood pressure, and simply makes you happy," says Mitri. So don't skip out on the next lunch date or family reunion. Pantry staples can offer up a quick, easy and nutritious solution for those looking to support their heart. Health experts recommend these six pantry staples for better heart health: olive oil, oats, canned salmon, dried herbs and spices, nuts and pulses. In addition, experts recommend the importance of regular exercise, stress management, getting enough sleep, eating more plant-based foods, watching your intake of sodium and staying socially connected. Read the original article on EATINGWELL
Time of India
a day ago
- Health
- Time of India
5 simple and doable ways to take control of Blood Pressure now (before it gets too late)
High Blood Pressure, also called hypertension, is a condition where the force of blood against artery walls is consistently high. Globally, this reading has been set as over 120/80, though it can vary according to age, gender and geographical location. High BP is also sometimes known as the silent killer, since it does not cause any symptoms per se, and can go unchecked for years, before it spells trouble in the form of heart attack or even stroke. Hypertension can both be genetic or lifestyle related, hence it is important to keep a check on your BP, especially if you are over 30, obese or diabetic. The good news is that if your BP is only slightly elevated, you can take some steps to correct it. Here are 5 ways... Heart healthy food Your diet has a huge impact on your BP, and a poor diet is something that gave you the condition in the first place. A diet rich in fruits, vegetables, whole grains, and lean proteins helps keep your blood vessels healthy. Reducing salt (sodium) intake is especially important because too much salt causes your body to hold onto water (water retention) raising blood pressure. Try to cut out all processed and packaged foods, which often contain hidden salt. Instead, cook fresh meals at home using herbs and spices for flavor. The DASH diet (Dietary Approaches to Stop Hypertension) is a well-known eating plan that focuses on foods that lower blood pressure. Exercise Regular physical activity strengthens your heart and helps blood flow better through your body. Exercise also helps you maintain a healthy weight, which is important because extra weight puts strain on your heart and blood vessels. Aim for at least 30 minutes of moderate exercise like walking, cycling, or swimming most days of the week. Even simple activities such as gardening or taking the stairs can make a difference. If you are new to exercise, start slowly and increase your activity gradually. Manage your stress Stress can cause temporary spikes in blood pressure (think of the time when you got really angry and started sweating?) and, if chronic, may contribute to long-term hypertension. Finding ways to relax and reduce stress helps your body stay calm and your blood pressure steady. Try techniques like deep breathing, meditation, yoga, or listening to calming music. The aim should be to keep your mind as far as possible from things that bother you, at least as much as you can. Spending time outdoors, connecting with friends and family, or pursuing hobbies you enjoy can also lower stress. Making time for rest and sleep is equally important for managing stress. Limit alcohol/quit smoking Doctors all over the world say that no amount of alcohol is safe for consumption (yes, even if you are a 'social drinker') On the other hand, drinking too much alcohol can raise your blood pressure and even reduce the effectiveness of blood pressure medications. It's best to not drink at all or drink in moderation. While the research on alcohol is ongoing, there is no doubt on smoking. Smoking and tobacco use narrow your blood vessels and damage your heart. Quitting smoking is one of the most powerful ways to improve your blood pressure and overall health. Even if you have been smoking for years, quit now, and you will start feeling the difference in less than a week. Keep a check Keeping track of your blood pressure helps you understand how your lifestyle changes are working and alerts you to any problems early. You can measure your blood pressure at home with an easy-to-use monitor. However, since blood pressure varies through the day, make sure you check it at the same time everyday, and note down the readings for reference (an average of 2-3 readings, taken 1 minute apart) Avoid random checks (except if you feel unwell) as they can worry you. Most importantly, sit upright on a table and chair (without stress) while taking your BP, as these factors can give you a false high. See More: Harvard doctor on why THIS powerful ingredient must be added to the morning coffee everyday
Economic Times
a day ago
- Health
- Economic Times
You can keep your heart young without medication, even as you age. New study reveals
iStock New research from Singapore reveals how maintaining a 'youthful' cellular environment may help the heart resist aging. Scientists used a unique biomaterial model to mimic heart tissue and found that young molecular signals can keep even stiffened heart structures functioning better. (Image: iStock) Aging is something we all go through—but what if your heart didn't have to slow down with the rest of your body? A new study published in Nature Materials suggests it might be possible to keep our hearts feeling young for longer. And surprisingly, the key may lie not in the heart itself, but in the environment around it. The research, led by scientists at the Mechanobiology Institute in Singapore, focuses on something called the extracellular matrix (ECM). Think of it like scaffolding around your heart cells. It helps with structure, support, and healing. As we age, this ECM stiffens, which can make the heart pump less efficiently. To figure out how the ECM affects the heart, researchers created a special lab model called DECIPHER. It uses rat heart tissue and a gel that mimics the ECM. This allowed the scientists to test how a young heart's environment reacts to aging, and vice what they found: if you give heart cells the same 'young' signals they'd get in a healthy heart—even if the ECM is old and stiff—they work better. But even young heart cells don't do well when surrounded by old, damaged ECM. This means the environment around your heart cells—more than the cells themselves—may play a bigger role in heart aging. Assistant Professor Jennifer Young, who led the study, said the team focused on the ECM because 'most aging research looks only at how cells change.' Their research flips that idea. Dr. Nishant Kalra, a heart specialist who wasn't part of the study, told Medical News Today that these findings show how young tissue signals can prevent the heart from becoming stiff and weak, even when it's aging. Though treatments based on this are years away, it opens a new door to how we might care for aging hearts in the we wait for future breakthroughs, there are things you can do right now to protect your heart: Move your body : Aim for 150 minutes of moderate exercise (like brisk walking) each week. : Aim for 150 minutes of moderate exercise (like brisk walking) each week. Eat well : Focus on fruits, veggies, whole grains, and lean proteins. Diets like Mediterranean or DASH are especially heart-friendly. : Focus on fruits, veggies, whole grains, and lean proteins. Diets like Mediterranean or DASH are especially heart-friendly. Sleep enough : Try to get 7–9 hours of good sleep each night. : Try to get 7–9 hours of good sleep each night. Quit smoking and alcohol : It's one of the best things you can do for your heart. : It's one of the best things you can do for your heart. Manage stress : Relax through hobbies, nature, or meditation. Your birthday may come around every year, but your heart doesn't have to feel older with each one. This new research shows that with the right environment—and smart lifestyle choices—your heart can keep beating strong, even as the candles on your cake grow in number.
Yahoo
a day ago
- Business
- Yahoo
2 Surging Stocks with Solid Fundamentals and 1 to Avoid
Each stock in this article is trading near its 52-week high. These elevated prices usually indicate some degree of investor confidence, business improvements, or favorable market conditions. But not every company with momentum is a long-term winner, and plenty of investors have lost money betting on short-term fads. Keeping that in mind, here are two stocks with lasting competitive advantages and one that may correct. One-Month Return: +21.3% Operating under multiple brands, National Vision (NYSE:EYE) sells optical products such as eyeglasses and provides optical services such as eye exams. Why Do We Steer Clear of EYE? Recent store closures reflect a shift toward streamlining existing locations to maximize efficiency Subpar operating margin of 0.3% constrains its ability to invest in process improvements or effectively respond to new competitive threats Low returns on capital reflect management's struggle to allocate funds effectively, and its shrinking returns suggest its past profit sources are losing steam National Vision is trading at $23.06 per share, or 38.2x forward P/E. To fully understand why you should be careful with EYE, check out our full research report (it's free). One-Month Return: +17.1% Founded by Stanford students with the intent to build 'the local, on-demand FedEx", DoorDash (NYSE:DASH) operates an on-demand food delivery platform. Why Do We Love DASH? Orders have grown by 21% annually, allowing for more profitable cross-selling opportunities if it can build complementary products and features Performance over the past three years shows its incremental sales were extremely profitable, as its annual earnings per share growth of 105% outpaced its revenue gains Free cash flow margin jumped by 11.3 percentage points over the last few years, giving the company more resources to pursue growth initiatives, repurchase shares, or pay dividends At $239.97 per share, DoorDash trades at 35.9x forward EV/EBITDA. Is now the right time to buy? See for yourself in our in-depth research report, it's free. One-Month Return: +3.6% Founded in 2013 and operating through three distinct underwriting platforms across four countries, Hamilton Insurance Group (NYSE:HG) operates global specialty insurance and reinsurance platforms across Lloyd's, Ireland, Bermuda, and the United States. Why Are We Positive On HG? Impressive 36.7% annual revenue growth over the last two years indicates it's winning market share this cycle Market share has increased this cycle as its 26.1% annual net premiums earned growth over the last two years was exceptional Combined ratio improvement of 13.8 percentage points over the last two years demonstrates its ability to scale efficiently Hamilton Insurance Group's stock price of $21.65 implies a valuation ratio of 0.8x forward P/B. Is now the time to initiate a position? Find out in our full research report, it's free. The market surged in 2024 and reached record highs after Donald Trump's presidential victory in November, but questions about new economic policies are adding much uncertainty for 2025. While the crowd speculates what might happen next, we're homing in on the companies that can succeed regardless of the political or macroeconomic environment. Put yourself in the driver's seat and build a durable portfolio by checking out our Top 5 Growth Stocks for this month. This is a curated list of our High Quality stocks that have generated a market-beating return of 183% over the last five years (as of March 31st 2025). Stocks that made our list in 2020 include now familiar names such as Nvidia (+1,545% between March 2020 and March 2025) as well as under-the-radar businesses like the once-small-cap company Exlservice (+354% five-year return). Find your next big winner with StockStory today for free. Find your next big winner with StockStory today. Find your next big winner with StockStory today
Time of India
a day ago
- Health
- Time of India
You can keep your heart young without medication, even as you age. New study reveals
Aging is something we all go through—but what if your heart didn't have to slow down with the rest of your body? A new study published in Nature Materials suggests it might be possible to keep our hearts feeling young for longer. And surprisingly, the key may lie not in the heart itself, but in the environment around it. The research, led by scientists at the Mechanobiology Institute in Singapore, focuses on something called the extracellular matrix (ECM). Think of it like scaffolding around your heart cells. It helps with structure, support, and healing. As we age, this ECM stiffens, which can make the heart pump less efficiently. A Special Material That Helps Understand Aging To figure out how the ECM affects the heart, researchers created a special lab model called DECIPHER. It uses rat heart tissue and a gel that mimics the ECM. This allowed the scientists to test how a young heart's environment reacts to aging, and vice versa. Here's what they found: if you give heart cells the same 'young' signals they'd get in a healthy heart—even if the ECM is old and stiff—they work better. But even young heart cells don't do well when surrounded by old, damaged ECM. This means the environment around your heart cells—more than the cells themselves—may play a bigger role in heart aging . Assistant Professor Jennifer Young, who led the study, said the team focused on the ECM because 'most aging research looks only at how cells change.' Their research flips that idea. You Might Also Like: Fitness trackers may boost your heart health, but these 3 hidden dangers are hard to ignore Experts Say This Is Just the Beginning Dr. Nishant Kalra, a heart specialist who wasn't part of the study, told Medical News Today that these findings show how young tissue signals can prevent the heart from becoming stiff and weak, even when it's aging. Though treatments based on this are years away, it opens a new door to how we might care for aging hearts in the future. What You Can Do Today to Keep Your Heart Young While we wait for future breakthroughs, there are things you can do right now to protect your heart: Move your body : Aim for 150 minutes of moderate exercise (like brisk walking) each week. Eat well : Focus on fruits, veggies, whole grains, and lean proteins. Diets like Mediterranean or DASH are especially heart-friendly. Sleep enough : Try to get 7–9 hours of good sleep each night. Quit smoking and alcohol : It's one of the best things you can do for your heart. Manage stress : Relax through hobbies, nature, or meditation. Your birthday may come around every year, but your heart doesn't have to feel older with each one. This new research shows that with the right environment—and smart lifestyle choices—your heart can keep beating strong, even as the candles on your cake grow in number. You Might Also Like: Prevent heart attacks without pills? Scientists say these 3 everyday foods may outperform medication
