Latest news with #DanielleBelardo
Hindustan Times
4 days ago
- Health
- Hindustan Times
Cardiologist says ‘increase your dietary fibre intake to improve blood pressure control': Explains how it helps
Dr Danielle Belardo, MD (cardiology), often shares her insights on heart diseases and how to prevent them with simple lifestyle choices on her Instagram page. In a post shared in July 2024, the cardiologist stressed that increasing dietary fibre intake can help improve blood pressure control. Let's find out how: Suboptimal intake of foods high in fibre, such as in Westernised diets, is a major contributing factor to mortality and morbidity of noncommunicable diseases due to higher BP and cardiovascular disease. (Shutterstock) Also Read | Rakesh Roshan's carotid arteries were blocked: Cardiologist explains causes, early warning signs, treatment How does dietary fibre help improve blood pressure control? The cardiologist shared that several international, regional, and national guidelines on hypertension state that lifestyle interventions are the first-line treatment to lower blood pressure (BP). She further pointed out that though diet is one of the major lifestyle modifications described in hypertension guidelines, dietary fibre is not specified. She wrote, 'Suboptimal intake of foods high in fibre, such as in Westernised diets, is a major contributing factor to mortality and morbidity of noncommunicable diseases due to higher BP and cardiovascular disease.' How much fibre should you take to avoid high blood pressure? Citing an April 2024 study, Dr Belardo wrote that in the research, authors address this fibre deficiency by examining and advocating for the incorporation of dietary fibre as a key lifestyle modification to manage elevated BP. According to the study, the minimum daily dietary fibre for adults with hypertension should be: >28 g/day for women >38 g/day for men This should be with each extra 5 g/day estimated to reduce systolic BP by 2.8 mm Hg and diastolic BP by 2.1 mm Hg, the cardiologist stressed. 'The authors propose this would support healthy gut microbiota and the production of gut microbiota-derived metabolites called short-chain fatty acids that may lower BP,' she added. The doctor further pointed out that: 'We already know from an enormous amount of evidence derived from well-designed randomised controlled trials, that eating a diet rich in fruits and vegetables, legumes, whole grains, low in sodium and eliminating/greatly reducing alcohol intake, can help to reduce blood pressure and overall cardiovascular disease risk.' 'Focus on increasing fibre through eating whole plant foods, and skip the fibre supplements, as data has demonstrated that the benefits of fibre come from the whole food, not the fibre in pill form. Remember progress >>> perfection. Even small dietary changes count! And add up to make big differences in our health. Prevention is the best intervention!' she added in the end. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Yahoo
6 days ago
- Health
- Yahoo
Cardiologists Are Begging People To Stop Doing This One Thing ASAP To Help Prevent Blood Clots
Cardiologists Are Begging People To Stop Doing This One Thing ASAP To Help Prevent Blood Clots originally appeared on Parade. According to the National Blood Clot Alliance, approximately 274 people die every day from blood clots. Recent research also suggests that there are over 900,000 blood clot cases per year. For most people, the thought of getting a blood clot is scary (understandable!), so wanting to prevent them is of top priority. Believe it or not, blood clots—as scary as they sound—are a normal part of your body's process. Blood clots are gel-like masses that form when blood solidifies from a liquid state. The problem—and life-threatening part—arises when blood clots abnormally within vessels, or break loose and travel to other parts of the body. Ahead, we spoke with cardiologists to find out what you can do to prevent these abnormal blood clots, plus other ways to keep your body as healthy as possible. 🩺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 One Thing Cardiologists Say To Stop Doing To Help Prevent Blood Clots Dr. Danielle Belardo, MD, a preventative cardiologist based in Los Angeles, says you should try to stop being inactive and add more exercise into your routine in a way that is safe and healthy for you. "Maintaining a healthy lifestyle helps to keep your blood flowing and, in turn, reduce the risk of clots," Dr. Belardo says. "When you move your muscles regularly, it helps improve circulation and prevents blood from pooling, which can ultimately help to lower your risk." In the same vein, , a board-certified cardiologist and chair of internal medicine at Burnett School of Medicine at TCU, adds that exercise is so important for muscles and the resulting flow helps prevent something called stasis (pooling of the blood), which is a major cause of blood clots. Related: What Causes Blood Clots? The cause of blood clots can vary based on the location, but for the sake of this article, we're going to focus on those in the arteries and veins. "There are a variety of reasons for clots to form in the peripheral circulation including some related to diseases that increase the tendency of blood to clot, and others because of an abnormality of the blood vessels themselves," says Dr. Peter Kowey, MD, a cardiologist, professor of medicine and clinical pharmacology at Thomas Jefferson University and author of upcoming book Failure to Treat. Other symptoms of blood clots, according to Dr. Belardo, include things like coughing up blood, a racing heartbeat, feeling lightheaded, trouble breathing, chest pain or tightness, or noticing swelling, warmth or a change in skin color, especially in your arms or legs. Dr. Sathyamoorthy adds that swelling on one side of the body, which comes out of nowhere (typically the lower legs—think calves) and is associated with pain/discomfort, particularly with flexion, is a sign you'll want to keep an eye on. Other Ways to Prevent Blood Clots Get moving As mentioned above, staying active is one of the most important things you can do to prevent blood clots. This is particularly important if you have a sedentary job or find yourself on a long flight and you aren't up and moving. For example, Dr. Kowey recommends walking around the cabin every couple of hours during a long flight to keep the blood moving if you're able to do so. Even if you're not flying, it's important to find ways to incorporate movement and exercise into your routine in a way that is feasible and doable for you. For example, for some people that may involve taking the stairs over the elevator or going on walks with a friend. Stay hydrated According to Dr. Kowey, staying well hydrated, especially in hot weather, is important to prevent increased blood viscosity that can increase the chances of a clot. You'll want to check with your doctor to see how much water you need to be drinking per day and make sure you're drinking enough. Related: Understand your risk factors As with many health conditions, it's important to understand your risk factors. According to the American Heart Association, some risk factors for blood clots include obesity, diabetes, pregnancy, advanced age, immobility and smoking. Dr. Belardo recommends using Bayer Aspirin's 2-minute Heart Health Risk Assessment at It's quick, easy and a great way to get a clearer picture of where you stand in terms of your overall heart health. While screening tests can be helpful, you'll want to talk to your doctor about your specific medical circumstances and history to get a better idea of how you can take the best care of yourself. Related:The Silent Symptom That Could Be a Sign of Heart Trouble See a doctor When in doubt, it's always best to consult with your doctor about blood clots and any other medical concerns you have. "There are simple, non-invasive tests to diagnose a deep venous or arterial clot and good medication to treat the problem safely," Dr. Kowey explains. "Once the problem is treated, it may be necessary to take blood thinners for several weeks or months to prevent a recurrence while the vessel heals." Up Next:Sources Dr. Peter Kowey, MD, cardiologist, professor of medicine and clinical pharmacology at Thomas Jefferson University and author of upcoming book "Failure to Treat." Dr. Danielle Belardo, MD, a preventative cardiologist based in Los Angeles Dr. Mohanakrishnan Sathyamoorthy, MDa board-certified cardiologist and chair of internal medicine at Burnett School of Medicine at TCU National Blood Clot Alliance: Blood Clots In The United States American Heart Association: Risk Factors for Excessive Blood Clotting Cardiologists Are Begging People To Stop Doing This One Thing ASAP To Help Prevent Blood Clots first appeared on Parade on Jul 23, 2025 This story was originally reported by Parade on Jul 23, 2025, where it first appeared. Solve the daily Crossword
Yahoo
06-02-2025
- Health
- Yahoo
People are getting heart conditions at a younger age. Here's what experts say might be behind it
Heart disease has long been America's number one killer, but it's not just a concern for older adults anymore. Alarming trends show it's becoming a problem for young people, too. "Younger people aren't invincible when it comes to heart health," says preventive cardiologist and MyFitnessPal scientific advisory member Danielle Belardo, MD. "The increasing prevalence of cardiovascular conditions in younger people has many factors. Key contributors include obesity, sedentary behavior, and diets rich in ultra-processed foods," she explains. Today, nearly half of all adults have high blood pressure, and 41% of them don't even know it . During the past decade, heart failure deaths have skyrocketed by 906% in people under age 45, and strokes among 18–44-year-olds are up nearly 15%. While heart attacks have declined overall since 2019, they've surged by 66% among young adults, with 20% of all heart attacks now happening to those under 40. But the good news is, one study found that key lifestyle changes can help reduce the risk of cardiovascular disease by over 80%. MyFitnessPal asked its head of nutrition Melissa Jaeger, RD, LD and members of its Scientific Advisory Board to lay out some of the major reasons behind the rise in heart conditions among younger folks, and tips that might help lower the risk of heart disease. Americans have been eating less and less fruits and vegetables over time according to USDA data. In the United States, total fruit and vegetable intake decreased from 299 pounds per person to 272 pounds in one ten year period between 2003 and 2013. "We know from the evidence in research studies that a healthful whole food, plant-based diet lowers your risk of heart disease," says Belardo. Multiple studies have shown that plant-based diets are associated with a reduced risk of cardiovascular disease, or CVD, and mortality. Here's a sampling of the recent research: A 2021 meta-analysis published in the journal "Nutrients" found that higher adherence to plant-based diets was associated with a lower risk of cardiovascular disease and heart disease. A 2023 study of more than 126,000 people in the U.K. published in JAMA Network Open also found plant-based diets were associated with a lower risk of mortality and cardiovascular disease. A 2023 study published in the International Journal of Environmental Research and Public Health found that adopting a vegetarian or vegan diet may result in cardiovascular mortality reductions and prolonging longevity. A 2019 study published in the Journal of the American Heart Association looked specifically at middle-aged adults and found reduced risks for heart disease and all-cause mortality among those who ate a plant-based diet. Resist the temptation to jump on the latest diet craze sweeping your social media feed. A MyFitnessPal survey revealed that 87% of millennials and Gen Z users on TikTok seek out nutrition advice there. And 57% of them say they are swayed by the nutrition trends they discover. Among those influenced by TikTok's health and nutrition content, 67% incorporate at least one trend into their routine multiple times a week—and it's not always great for heart health. The trouble is a lot of what you see on social media about these fad diets simply isn't backed by scientific research. "Diets like the carnivore diet and high-saturated-fat ketogenic diets are particularly concerning," says Belardo. The American Heart Association recommends limiting your saturated fat to less than 6% of your total calories because saturated fat increases "bad" cholesterol and increases risk of heart disease. "Understanding daily intake of saturated fat can be difficult," says Belardo. "Food and nutrition tracking apps simplify the process and could help make it easier to monitor and gradually reduce over time." When people start carrying extra weight earlier in life, it can affect their heart health at a young age. Kids with obesity often show early signs of heart disease, including increased arterial stiffness, early atherosclerosis, and changes in heart structure and function. During the past 30 years, childhood obesity has more than doubled in children and tripled in adolescents. The prevalence of obesity among U.S. children and adolescents is 19.7%. "We're seeing kids as young as elementary age with heart disease markers," says Erin Palinski-Wade, RD, CDCES, CPT, and MyFitnessPal scientific advisor. "Foods with an abundance of added sugars, salts, and saturated and synthetic fats are readily available to kids," notes Maya Feller, MS, RD, CDN, and MyFitnessPal scientific advisor. These may include chips and cheese puffs, pre-packaged breakfast sandwiches, and sugary breakfast cereals that crowd grocery store shelves. It's not the sexiest nutrient, but according to the research, it can really help you stay healthy. Unfortunately, a lot of people are missing out on the benefits because they can't easily identify the best sources of fiber and they don't always prioritize it. According to a survey conducted by MyFitnessPal, most users associate fiber with bowel movement and not the many other benefits. They're also not so aware of how much fiber is in specific foods. According to a separate survey conducted by MyFitnessPal, many users surveyed overestimate the amount of fiber in oatmeal and underestimate the amount in beans. There are good reasons to get educated about fiber. Research shows that people who eat the most fiber cut their risk of dying from any cause by 23% compared to those who eat the least fiber. And fiber is especially important for heart health. Multiple studies have found that increased fiber consumption is linked to lower rates of heart disease. One study showed that 6 grams of additional fiber per day was associated with a 25% reduction in heart disease mortality . "Dietary fiber has well-documented benefits, including lowering cholesterol levels," says Belardo. "High-fiber diets are also associated with a lower risk of developing coronary heart disease, stroke, and hypertension." But most Americans are just not getting enough. In fact, 95% of adults in the U.S. don't get enough fiber according to Palinski-Wade. It's become a hot topic recently, but the experts we spoke to say the explosion of processed and ultra-processed foods is at least partially behind the increasing rates of heart conditions in younger people. Research shows that Americans have increased their consumption of ultra-processed foods over the past two decades. From 2001 to 2018, ultra-processed food intake rose from 53.5% to 57.0% of total caloric intake. And too much processed food is a problem for heart health, according to research and MyFitnessPal health experts. "Diets rich in ultra-processed foods, which are high in refined carbohydrates, sodium, and saturated fats, are associated with hyperlipidemia, Type 2 diabetes, hypertension, and inflammation, precursors to cardiovascular disease," says Belardo. The American Heart Association recommends at least 150 minutes (or two and half hours) of exercise that raises your heart rate each week. But only 20% of people meet that benchmark. It can be hard to get active when you're glued to your phone and laptop, as many people are these days. "People are more sedentary than ever before due to modern conveniences and reliance on digital technology," says Palinski-Wade. The average American spends more than seven hours a day in front of a screen, according to data and research consultancy GilPress. This can become a vicious cycle for overall well-being and heart health in particular. When your only movement during a typical day is from sofa to car to desk and back again, it can be tough to fall asleep. One study found an association between being sedentary for eight hours a day or more and higher odds of sleep problems. Stress is another problem that can screw up your sleep. "High stress levels and poor sleep habits can also contribute to elevated blood pressure levels," explains Pallinski-Wade. Taking care of your heart doesn't have to be complicated. Our experts agree that simple, everyday choices—what you eat, how you move, and even how well you sleep—can lower your risk of heart disease. The best part? Small, sustainable changes that help you build long-term habits can have a big impact. Here's what you can start doing today to help support your heart health for the long run. 1. Eat More Fruit, Vegetables and Other Fiber-Rich Foods People who stick to a plant based or plant predominant diet are 24% less likely to develop ischemic heart disease than omnivores, and have a 25% lower risk of coronary heart disease. That may be because many plant-based foods are good sources of fiber, a key nutrient for heart health. "Aim for 14 grams of fiber per 1,000 calories consumed, which averages around 28-35 grams of fiber per day," suggests Palinsk-Wade. "Most literature shows that increasing [daily] fiber intake by 3g to 5g daily is well tolerated." she says. That's about one apple's worth of fiber. It can be tough to gauge your fiber intake day-over-day. Using food diaries or a tracking app can help you monitor your intake more accurately and identify patterns in your diet. By tracking your meals, you can see where you're falling short or exceeding your fiber goals, making it easier to adjust and create a balanced plan that works for you. Some tools even let you set small goals, like adding more fiber to your meals, and track your progress weekly to help you build lasting habits. 2. Stick to Evidence-Based Diets According to the experts, some of the least trendy approaches to eating are also the best. "Stick to evidence-based dietary patterns, such as Mediterranean, DASH, plant-based or plant-predominant diets, " says Belardo. Or just eat a balanced diet! Remember, though the Mediterranean diet or a plant predominant diet might sound like strict protocols, they're actually flexible approaches to eating. 3. Get Active and Limit Screen Time Step away from your screens—if only a few minutes at a time. "Try small bouts of movement daily," suggests Palinski-Wade, working up to increasing your daily steps by one mile. On average, that's about 2,000 extra steps each day. 4. Reset Your Sleep Habits When it comes to sleep, what and when you eat matter just as much as what's on your plate. "Avoid heavy meals close to bedtime, limit sleep-disrupting foods like caffeine and alcohol, and focus on sleep-friendly options like tart cherries, kiwifruit, and fatty fish to support better rest and overall health." says Pallinski-Wade. "Setting yourself up with a consistent sleep schedule and creating habits for healthy sleep, such as removing electronics before bed and having a quiet and dark environment to sleep in, can help to improve both quality and quantity of sleep, too," she adds. 5. Be Mindful of Processed Food There's no magic bullet for cutting back on processed foods—they're everywhere. But small positive things can help you be more mindful. One example? "Stay hydrated," says Pallinsky-Wade. "It can help to curb appetite and boost energy." You can also make it easier for your future self to choose an unprocessed alternative. "Prepare heart-healthy meals like soups, stews, or grain salads in advance to make nutritious choices just as convenient as processed foods," suggests Belardo. This story was produced by MyFitnessPal and reviewed and distributed by Stacker.
