Latest news with #DietaryApproachestoStopHypertension
Time of India
5 days 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
Time of India
6 days ago
- Health
- Time of India
Can one diet control diabetes and high BP together? New study offers a game-changing fix
How the DASH4D Diet Works Why Sodium Matters More Than You Think — MohammedAlo (@MohammedAlo) Realistic and Feasible Dietary Shifts Prevention and Power Through Diet You Might Also Like: Beat disease with food: Shocking new study links this compound in veg diets to lower diabetes and heart risk You Might Also Like: This one food habit could shield you from arthritis, obesity and diabetes. Science backs what Indian kitchens always knew If you're managing both type 2 diabetes and high blood pressure, you're not alone. The intersection of these two chronic conditions often creates a dietary paradox—what helps one may harm the other. Now, a recent study published in JAMA Internal Medicine proposes a promising solution: the DASH4D diet , a modified version of the renowned DASH diet, tailored specifically for those with by researchers to meet the unique needs of adults with type 2 diabetes, DASH4D focuses on lowering sodium while accommodating lower carbohydrate intake. Dr. Scott J. Pilla, one of the lead authors, explained to Medical News Today that 'a low-sodium DASH4D diet... caused a statistically and clinically significant reduction in blood pressure.'The original DASH diet—Dietary Approaches to Stop Hypertension—is already lauded for its heart-friendly benefits, being rich in fruits, vegetables, and low-fat dairy, while low in saturated fat and cholesterol. But it wasn't designed with diabetics in mind. That's where DASH4D steps in, lowering carbohydrates to suit those with type 2 the trial, 102 adults aged around 66, most of whom were already on medications for blood pressure and blood sugar, were assigned four different diets over five weeks each. Among these, the DASH4D diet with reduced sodium (around 1,500 mg/day) proved most effective—lowering systolic blood pressure by 4.6 mmHg and diastolic by 2.3 mmHg, compared to a typical higher-sodium diet.'The results show that sodium reduction appeared to contribute more strongly to reducing blood pressure than the DASH4D diet itself,' Dr. Pilla noted. His sentiment was echoed by Dr. Jennifer Wong, a board-certified cardiologist, who told Medical News Today that the study reinforces how 'a low salt diet designed to modify blood pressure' is crucial, especially in heart-healthy eating One of the most promising takeaways is the feasibility of the low-sodium goal. Dr. Patrick Kee, a cardiologist at Vital Heart & Vein, emphasized that 'the acceptability and adherence to the lower sodium intake was high among participants,' suggesting that with proper guidance and meal planning, what once seemed daunting is the five-week study duration and small sample size call for further research, especially in diverse populations, the findings still hold practical weight. Dr. Pilla acknowledged the limitations and the need for accessible, culturally relevant, and affordable meal plans that align with DASH4D targets.A five mmHg drop in systolic blood pressure may not sound like much, but it can significantly reduce the risk of stroke, heart failure, and kidney complications. Dr. Pilla underlined the clinical importance: 'Diet change can effectively improve blood pressure in people with diabetes, even those on multiple antihypertensive medications.'For patients and clinicians alike, the message is clear: don't underestimate the power of the plate. In a world where lifestyle diseases are on the rise, diets like DASH4D may be the key to better control—and longer, healthier lives.
Economic Times
19-06-2025
- Health
- Economic Times
Leaving meat is not enough: New study reveals the vegetarian diet your heart really needs
Going vegetarian doesn't automatically mean a healthier heart, warns a Johns Hopkins University study. People who ate processed plant-based foods faced a 65% higher risk of heart damage. The research urges a shift from just 'plant-based' to 'nutrient-rich,' advocating for whole grains, fruits, and legumes over fries and refined carbs to truly safeguard cardiovascular health. A new study published in the American Journal of Preventive Cardiology reveals that simply eliminating meat isn't enough to improve heart health. Researchers found that consuming unhealthy plant-based foods—like fries, chips, and refined grains—can raise cardiac risk markers. (Image: iStock) Tired of too many ads? Remove Ads When 'Plant-Based' Becomes Problematic A well-balanced plant-based diet for heart health should be rich in fibre, antioxidants, and low in saturated fats. (Image: iStoxk) Healthy Plants vs. Unhealthy Plants Tired of too many ads? Remove Ads Not Just About What You Eliminate, But What You Choose Limitations and Real-World Impact For decades, giving up red meat has been seen as a fast track to better heart health . From lowering cholesterol to reducing blood pressure, the plant-based shift has been widely celebrated as a wholesome lifestyle choice. But new research suggests that this narrative needs a serious reality to The Mirror, a recent study, published in the American Journal of Preventive Cardiology and reported by News Medical, reveals a startling insight: not all plant-based diets are created equal, and simply cutting out meat may not be enough to protect your heart. In fact, some vegetarian diets could be doing more harm than study, led by researchers at Johns Hopkins University, analyzed the diets and heart health of more than 7,000 U.S. adults. What they found disrupts the usual assumptions about vegetarianism . Participants who consumed less healthy plant-based foods were found to have 65% higher chances of elevated cardiac troponin levels—biomarkers that indicate heart muscle damage and can be early warning signs of serious cardiac conditions like heart what exactly counts as less healthy plant food? The list may surprise you. It includes staples like French fries, mashed potatoes, potato or corn chips, and refined grains such as white rice, white bread, and sugary breakfast cereals. All technically vegetarian, but far from to the American Heart Association, a well-balanced plant-based diet should be rich in fibre, antioxidants, and low in saturated fats. Think whole grains, nuts, legumes, fruits, and leafy greens. These form the basis of the hPDI ( Healthful Plant-Based Diet Index) and the DASH diet (Dietary Approaches to Stop Hypertension)—two dietary models that were closely examined in the DASH diet, in particular, is designed to support individuals with high blood pressure. It emphasises vegetables, fruits, whole grains, and lean proteins, while cutting back on sodium, sugar, and processed foods . Participants adhering to the DASH diet over 12 weeks showed a measurable reduction in heart disease of the key revelations of the study is this: eliminating animal-based food isn't inherently heart-healthy if it's replaced by processed, nutrient-poor vegetarian options. 'People often assume vegetarian equals healthy, but it's not that simple,' the researchers noted. It's the quality of plant-based foods that determines cardiovascular benefit—not just the absence of the study leaned on self-reported dietary habits—which can introduce bias—it still raises a critical point. The rush to embrace plant-based living must be accompanied by informed choices. It's not about rejecting meat, but about embracing better research aims to spark more nuanced conversations around diet culture, especially at a time when plant-based eating is trending globally. 'This could change the way we talk about vegetarianism,' experts believe—encouraging people not just to go green, but to go clean.
Time of India
19-06-2025
- Health
- Time of India
Leaving meat is not enough: New study reveals the vegetarian diet your heart really needs
For decades, giving up red meat has been seen as a fast track to better heart health . From lowering cholesterol to reducing blood pressure, the plant-based shift has been widely celebrated as a wholesome lifestyle choice. But new research suggests that this narrative needs a serious reality check. According to The Mirror, a recent study, published in the American Journal of Preventive Cardiology and reported by News Medical, reveals a startling insight: not all plant-based diets are created equal, and simply cutting out meat may not be enough to protect your heart. In fact, some vegetarian diets could be doing more harm than good. When 'Plant-Based' Becomes Problematic The study, led by researchers at Johns Hopkins University, analyzed the diets and heart health of more than 7,000 U.S. adults. What they found disrupts the usual assumptions about vegetarianism . Participants who consumed less healthy plant-based foods were found to have 65% higher chances of elevated cardiac troponin levels—biomarkers that indicate heart muscle damage and can be early warning signs of serious cardiac conditions like heart attacks. So what exactly counts as less healthy plant food? The list may surprise you. It includes staples like French fries, mashed potatoes, potato or corn chips, and refined grains such as white rice, white bread, and sugary breakfast cereals. All technically vegetarian, but far from heart-friendly. iStock A well-balanced plant-based diet for heart health should be rich in fibre, antioxidants, and low in saturated fats. (Image: iStoxk) Healthy Plants vs. Unhealthy Plants According to the American Heart Association, a well-balanced plant-based diet should be rich in fibre, antioxidants, and low in saturated fats. Think whole grains, nuts, legumes, fruits, and leafy greens. These form the basis of the hPDI ( Healthful Plant-Based Diet Index) and the DASH diet (Dietary Approaches to Stop Hypertension)—two dietary models that were closely examined in the study. You Might Also Like: Harvard expert reveals the secret superfood you're probably ignoring that could protect your heart The DASH diet, in particular, is designed to support individuals with high blood pressure. It emphasises vegetables, fruits, whole grains, and lean proteins, while cutting back on sodium, sugar, and processed foods . Participants adhering to the DASH diet over 12 weeks showed a measurable reduction in heart disease markers. Not Just About What You Eliminate, But What You Choose One of the key revelations of the study is this: eliminating animal-based food isn't inherently heart-healthy if it's replaced by processed, nutrient-poor vegetarian options. 'People often assume vegetarian equals healthy, but it's not that simple,' the researchers noted. It's the quality of plant-based foods that determines cardiovascular benefit—not just the absence of meat. Limitations and Real-World Impact While the study leaned on self-reported dietary habits—which can introduce bias—it still raises a critical point. The rush to embrace plant-based living must be accompanied by informed choices. It's not about rejecting meat, but about embracing better plants. The research aims to spark more nuanced conversations around diet culture, especially at a time when plant-based eating is trending globally. 'This could change the way we talk about vegetarianism,' experts believe—encouraging people not just to go green, but to go clean. You Might Also Like: How being in love can actually boost your heart health, according to cardiologists You Might Also Like: Harvard doctor warns about 4 common mistakes that can destroy heart health
Business Standard
18-06-2025
- Health
- Business Standard
Heart-smart eating: Diet tips to lower risk of sudden cardiac arrest
'Our heart health depends on our diet,' says Dr N Sandeep, Consultant – Cardiology, Manipal Hospital Vijayawada. 'The food choices we make every day can boost or harm our heart health, and most of us are often oblivious to this fact.' It's not just about avoiding fatty foods or salt anymore. The heart thrives on a balanced intake of nutrients, which includes healthy fats, fibre, antioxidants, and vitamins. What we eat directly affects inflammation, blood pressure, cholesterol levels, and arterial health, all of which are key contributors to cardiovascular risk, including sudden cardiac arrest. What foods should you eat daily to protect your heart? According to experts, the DASH (Dietary Approaches to Stop Hypertension) diet, which is rich in fruits, vegetables, whole grains, and low-fat dairy, has been shown to reduce blood pressure and protect heart function. Dr Dibyaranjan Behera, Consultant – Interventional Cardiologist at Manipal Hospital Bhubaneswar, recommends eating these foods every day to keep your heart in shape: Leafy greens like spinach and kale (rich in nitrates and Vitamin K) Berries for their polyphenols and anti-inflammatory benefits Nuts (especially almonds and walnuts) for healthy fats and antioxidants Whole grains such as oats and brown rice for cholesterol-lowering fibre Fatty fish like salmon or mackerel for heart-protecting omega-3s (vegetarian alternatives include flaxseeds and chia seeds) These foods reduce oxidative stress, lower bad cholesterol (LDL), improve blood pressure, and protect arteries, all critical in lowering the risk of sudden cardiac events. For those with pre-existing heart conditions, Dr Behera advises a diet rich in whole, unprocessed foods and regular monitoring with a healthcare provider to manage risks more effectively. Which fats are heart-healthy, and which should you avoid? The doctors recommend the following: Avoid trans fats (found in processed snacks, baked goods, and fried items) completely. They raise LDL (bad cholesterol) and lower HDL (good cholesterol), doubling heart risk. Limit saturated fats found in red meat and full-fat dairy, which also raise LDL cholesterol. Replace with unsaturated fats from nuts, seeds, olive oil, and avocado. These improve vascular function and reduce inflammation. 'Making smart food choices for protecting heart health isn't about restriction—it's about balance,' adds Dr Sandeep. Should you cut back on salt for heart health? According to the experts, salt is problematic. 'Too much salt increases blood pressure and puts your heart under strain,' said Dr Sandeep. Smart salt swaps include: What's the easiest way to start eating heart-smart? The doctors emphasised that there is no need for a major overhaul to make a big impact. Small changes can go a long way:
