Latest news with #leafygreens
The Sun
26-06-2025
- Health
- The Sun
The 3 foods linked to lower risk of heart disease – and they can be easily added into your daily meals
EATING for a healthy heart doesn't have to be complicated, or cost a fortune. New research shows that three of the best foods for fighting heart disease are cheap, easy to find, and likely already on your local supermarket shelves. 1 Leafy greens like spinach, kale and broccoli are among the most effective. The study published in the European Journal of Nutrition found that eating just a cup and a half of these vegetables a day could significantly lower the risk of atherosclerotic vascular diseases, the main cause of heart attacks and strokes. These green veggies are rich in vitamin K1, which may help stop calcium from building up in the arteries and making them narrower, a key process in heart disease. 'Leafy green and cruciferous vegetables, like spinach, kale and broccoli, contain vitamin K1 which may assist in preventing vascular calcification processes that characterise cardiovascular disease,' said Montana Dupuy, from Edith Cowan University, in Australia, which led the research. 'The great news is that these vegetables can be easily incorporated into your daily meals,' she added. The recommended daily intake of vitamin K1 is around 1 microgram per kilogram (kg) of body weight. This is roughly 70mcg for a 70kg adult. A cup of cooked spinach contains over 800mcg, while a cup of cooked broccoli provides around 220 to 250 mcg. This means getting over your daily dose can be as simple as tossing a handful of spinach into a smoothie, adding kale to soups or pasta, or serving broccoli as a side with dinner. Cardiovascular disease remains the number one cause of death worldwide. In Australia, it kills one person every 12 minutes - and in the UK, it's responsible for around one in four deaths. New body scan phone app can reveal if you're at risk of heart disease, stroke or diabetes in just 30 seconds at home The study found that women who consumed around 30 per cent more vitamin K1 than currently recommended had a lower long-term risk of vascular disease. Dr Marc Sim, senior research fellow at ECU, said: 'Of importance, when we examined the blood vessels in the neck, those with a higher Vitamin K1 intake also had less thickening of these blood vessels, a marker of atherosclerosis.' The team is now using the findings to develop vitamin K1-rich meals for people with specific dietary needs, such as aged care residents. 'This research has provided key evidence to support our future studies,' said ECU postdoctoral research fellow Dr Liezhou Zhong. "We are now creating new foods which pack more leafy greens that are rich in Vitamin K1. "These novel foods can be used in communities with special nutritional and dietary requirements, such as aged care residents. 'We are consolidating all our epidemiological data and converting that into a tangible product that would benefit the community.' Key ways to reduce heart disease risk Quit smoking - Smoking dramatically increases your risk of heart disease and related complications. Quitting, even after years of smoking, can significantly reduce your risk. Eat a healthy diet - Focus on a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats while limiting saturated and trans fats, sodium, and processed foods. Following the NHS Eatwell Guide provides a good framework for a balanced diet. Manage stress - Chronic stress can negatively impact heart health. Practice stress-reducing techniques like deep breathing, meditation, or yoga. Maintain a healthy weight - Being overweight or obese increases the risk of heart disease. Focus on a balanced diet and regular physical activity to maintain a healthy weight. Regular checkups - See your doctor regularly for checkups, including blood pressure, cholesterol, and blood sugar screenings. Early detection and management of risk factors can significantly reduce the risk of heart disease. Manage underlying conditions - If you have diabetes, high blood pressure, or other underlying conditions, work with your doctor to effectively manage them. Consider aspirin - In some cases, your doctor may recommend taking a low-dose aspirin daily to help prevent blood clots and heart attack. Limit alcohol - Excessive alcohol consumption can raise blood pressure and increase the risk of heart disease. Source: NHS
CNET
18-06-2025
- Health
- CNET
Caution: These 8 Foods Crash and Burn in an Air Fryer
In our years of testing air fryers, we've found that these mighty machines do far more good than harm, but some foods just aren't meant to be cooked in these machines. While chicken wings and thighs thrive and hot dogs and burgers emerge as tasty as if you'd seared them over a blazing grill, others wimper and wilt when confronted with that fast, convection heat. That's why I've learned -- sometimes the hard (and crispy) way -- to ban certain foods from the air fryer entirely. Spinach, kale and leafy greens are one food category you should never cook in an air fryer unless the goal is to make chips. Shellfish? Another food that gets downright demolished by all that power. Even boneless chicken breast can dry out in an air fryer if it's not protected by breading or a coating of flour. After too many culinary flops, I've officially blacklisted these eight ingredients from the air fryer zone. 1. Boneless pork chops Boneless pork chops dry out too easily for an air fryer. Chris Wedel/CNET A perfectly cooked pork chop is a thing of beauty but leaner cuts of the other white meat can dry out in a hurry. Bacon, bone-in pork chops and fattier cuts of swine can handle the air fryer but lean, boneless pork chops and tenderloin tend to dry out when subjected to the blast of high heat. If you're going to use the air fryer to cook pork chops, do so at a lower temperature and use some fat to keep things from getting too dry. 2. Spinach and leafy greens Crisped spinach and kale will not turn out well in an air fryer. CNET Leafy greens are a big no when it comes to air-fryer cooking. The hot convection air will crisp most leafy greens such as spinach, kale and chard far beyond anything you'd want to eat. Solid veggies including Brussels sprouts, squash and zucchini fare well in the air fryer, but leafy greens are best when sautéed, stewed or steamed. 3. Steak and most cuts of beef Steak cooked in an air fryer may end up tough and rubbery. Molly Price/CNET Steak reheats well in the air fryer, but it's not an ideal place to cook it for the first time. Air fryer baskets get hot but not hot enough to give the outside of your steak a proper sear. I've tried cooking steaks in the air fryer before. Even fatty, forgiving steaks don't come out as well compared to when they're cooking on a hot plancha, cast-iron skillet or grill. The exception to the beef rule is burgers. Ground beef won't get stringy and the air fryer's intense heat allows you to get a crusty seer without overcooking the middle. Here's how to make a bacon cheeseburger in the air fryer. Read more: Best Meat Delivery Services 4. Boneless chicken breasts Unbreaded chicken breasts are not the best candidates. Getty Images Chicken wings, thighs and any bone-in pieces are perfect candidates for the air fryer. Boneless chicken breasts don't have much fat and will dry out easily. Protect them with a little egg batter and breadcrumbs and you'll be OK, but bare chicken breasts cooked in the air fryer often emerge dry or rubbery. 5. Large cuts of any meat Pot roast typically needs low and slow methods of cooking. Ry Crist/CNET Large cuts of beef, pork and lamb typically do best when cooked with a low and slow method such as braising or smoking. Avoid the air fryer with its hot blast of convection air when cooking large cuts of meat and opt for the Dutch oven, slow cooker or pellet smoker. 6. Naked broccoli The air fryer will singe broccoli unless you cover it in foil. CNET If you wrap your broccoli in foil, you can use the air fryer to roast it (quickly). If you leave it uncovered and exposed to the hot convection air and you'll end up with sizzled broccoli ends that are anything but delicious. 7. Shellfish Clams and mussels are better for a pot instead of an air fryer. CNET Shellfish such as clams and mussels need liquid to cook without drying out. They are also easily overcooked, which can lead to a chewy rubbery morsel that you don't want anywhere near your plate. Avoid the air fryer when cooking most shellfish. 8. Most baked goods Cake and cookie recipes don't typically translate well from the oven to an air more: Best Seafood Delivery Services You can certainly do some baking in the air fryer but use caution since the air fryer's super convection behaves differently than a normal oven's convection heat. Baking a cake or batch of cookies in the air fryer using the time and temperature called for in a recipe will often result in an overcooked, dry or burnt dessert. When baking in an air fryer, use recipes that are specific to an air fryer and don't assume an oven recipe will translate. If you're looking for a great air fryer, here are CNET's top-rated models for 2025. For more, these are the best air-frying toaster ovens for 2025.
The Independent
18-06-2025
- Health
- The Independent
The diet tweak that can slash the risk of heart disease
Cardiologists recommend increasing consumption of leafy greens for cardiovascular health, as their dietary nitrate content improves vessel elasticity and nitric oxide production. Specific leafy greens such as bok choy, kale, and spinach are highlighted for their rich content of vitamins, minerals, and antioxidants beneficial for the heart. Studies show that people who consume more nitrate-rich vegetables, particularly leafy greens, can reduce their risk of cardiovascular disease by 12 percent. Heart disease is the leading cause of death in the US. While a cup of leafy greens daily can be impactful, experts advise consuming a wide variety of fruits and vegetables rather than focusing solely on a few specific types.
The Independent
18-06-2025
- Health
- The Independent
The one thing this cardiologist adds to nearly every meal
Want to keep your heart healthy? Cardiologists say to eat more leafy greens. ' Leafy greens are particularly beneficial for cardiovascular health given their dietary nitrate content, which can improve the elasticity of the vessels by supporting nitric oxide production,' Dr. Christopher Davis, chief cardiologist at humann, told Parade on Wednesday. 'Nitric oxide relaxes blood vessels, supports healthy blood pressure, improves circulation and protects against arterial stiffness.' Heart disease is the leading cause of death in the U.S. But, past research has found that people who ate the most nitrate-rich vegetables – and leafy greens, in particular – slashed their risk of cardiovascular disease by 12 percent. Notably, some leafy greens have been identified as more nutrient-packed than others, such as bok choy, kale, and spinach are packed with vitamins, minerals, and antioxidants. Spinach has fiber, vitamin A, vitamin C, vitamin K, iron, potassium, and folate, Dr. Deepak Vivek, a cardiologist at Orlando Health, pointed out to Parade. 'Spinach supports cardiovascular health in many ways, including improving insulin sensitivity and reducing oxidative stress,' he explained. Vitamin K helps to keep arteries healthy and promotes healthy blood clotting, according to the NJ Cardiovascular Institute. Iron is important for the production of red blood cells. Vitamin E meanwhile helps to protect the body from unstable oxygen molecules that can result in heart disease and other health issues. In general, vegetables have been identified as the top foods for heart health, Mayo Clinic says. Still, while the American Heart Association advises that people consume a wide variety of fruits and vegetables, most Americans don't eat enough. The current recommendation depends on your gender, height, weight, physical activity, and other health factors. Men generally need a cup more than women. People who ate five servings of fruits or vegetables each day were found to have a lower risk of death from heart disease or stroke, cancer, respiratory disease, and death from any cause. Just a cup of leafy greens a day may make an impact, a 2021 study from Danish researchers found. But, beware just focusing on the 'best' vegetables to improve heart health, Tara Schmidt, lead registered dietitian with the Mayo Clinic Diet, warned. 'By fixating on just a few vegetables, you may end up omitting many other good options,' she cautioned.
