Latest news with #preventivecardiology
Yahoo
18-07-2025
- Health
- Yahoo
The Latest Thinking on Protein (Again!)
Last year, everyone seemed to discover how important protein is—especially for women over 40. To counter the effects of declines in estrogen (hello, reduced muscle mass and weight gain), a growing number of experts encouraged midlife women to get more of the macronutrient than the USDA's recommended dietary allowance. But have the pro-protein recs gone too far? More from Flow Space Is Fiber the New Protein? Some say yes. 'While protein is an all-important component [for women in midlife], the conversation has swung a little too far in one direction,' says Michelle Routhenstein, a preventive cardiology nutritionist, registered dietitian nutritionist and member of the Medical Advisory Committee for the National Menopause Foundation. So, how much protein should you actually be aiming for to feel your best in midlife? Here's what you need to know about striking the right balance. Why Protein Matters in Midlife There's good reason to prioritize protein as you get older. As you move closer to menopause, a sharp drop in the hormone estrogen signals metabolic changes that promote fat storage (especially abdominal fat) while making it harder to build and maintain lean muscle mass. The result? You begin to burn fewer calories, which can set the stage for weight gain. These changes can also contribute to low-level inflammation that may raise the risk for health problems like heart disease, osteoarthritis and even some cancers. Protein can help counter these effects. 'Getting enough protein is one of the most effective ways to help maintain strength, mobility and bone health—especially as we age,' says Taiyyibah Moughal, a performance-focused registered dietitian nutritionist and founder of The Beast Dietitian based in New York. 'It also helps with metabolism and keeps us feeling full, which can support better eating habits overall.' Indeed, research suggests that perimenopausal and menopausal women who follow high-protein diets tend to lose less muscle mass and gain less weight compared to those who don't prioritize the macronutrient. Higher-protein diets have also been shown to support bone health. So, How Much Protein Should You Actually Be Eating? Most experts are in agreement that getting enough protein in midlife is a good thing. But what does 'enough' actually mean? The USDA's current standard recommendation of 0.8 g of protein per kg of body weight, or around 54 grams of protein for a 150-pound women, 'is honestly the bare minimum,' Moughal says. In other words, we can—and should—be doing better. But when you're constantly being bombarded with advice to have more, more, more, it's easy to assume that the best move is to try to sneak in as much protein as humanly possible. When midlife fitness influencers are touting 150+ grams of protein per day as a reasonable goal, meals consisting of chicken breast tucked into an egg white wrap (they're a thing!) washed down with a protein shake might seem like a genius idea. In fact, the ideal amount of protein for women who are moving towards or have passed menopause is probably somewhere in the middle. While your specific needs depend on your activity level and whether you're actively trying to build muscle mass, research suggests that it's worth aiming for between 1 and 1.2 grams of protein per kg of body weight in your 40s, 50s and beyond. For a 150-pound woman, that's between 68 and 81 grams of protein per day. Some experts believe that a little more would be even better. 'Women over 40 often benefit from closer to 1.2 to 1.6 grams of protein per kg of body weight per day (between 81 and 108 grams for a 150-pound woman) to preserve muscle mass and support metabolic health,' Routhenstein says. That adds up to around 25 to 30 grams of protein per meal, with another 10 to 20 or so grams from snacks. The Downside of Consuming Too Much Protein As with most things that are deemed good for you, it's easy to fall into the trap of more equals better. But the truth is, very high protein diets can come with some downsides. A few biggies worth highlighting: Weight Gain: Adequate protein intake supports a healthy weight, but it's not a magic bullet. 'Too much protein can push your calorie intake up without you realizing it, especially if you're adding shakes and bars on top of meals,' which can actually lead to weight gain, Moughal says. If you want to lose weight on a high-protein diet, you still need to keep your calories in check. Constipation: Prioritizing high protein foods might mean you're eating fewer high-fiber ones, like whole grains, fruits and veggies. At the same time, 'overdoing protein can also increase the risk of dehydration, since processing it creates more waste the kidneys need to flush out,' Routhenstein says. That combo can leave you backed up and bloated. More Saturated Fat and Salt: This one's not a given, but it can be if you're eating a lot of animal protein and processed protein sources (like shakes and meat snacks), Moughal points out. That's a big deal, since salty, saturated fat-rich diets can up your risk for heart disease—which already rises during menopause. Striking the Right Balance To reap all of the benefits that protein has to offer without going overboard, here are a few more tips to keep in mind: Look at your protein amount in each meal or snack. No need to do a protein shake or bar along with that beef salad. Having mega-amounts of protein at one meal (think 40+ grams) isn't any more beneficial than spreading it out throughout the day. Say yes to real food. 'Most women don't need to live on protein powders to meet their needs,' Moughal says. 'Build your meals around whole sources—like eggs, yogurt, fish, beans, lentils or tofu,' instead. Prioritize plant proteins. Pick options like beans, soy foods, nuts and seeds more often. They come with added nutrients like fiber, Routhenstein points out. Plus, eating fewer animal proteins may help manage menopause symptoms like hot flashes. The bottom line? Protein matters more than ever after 40. But it's not the only important nutrient, and if you're upping your protein intake for the sake of your health, going too far could potentially backfire. 'The goal is enough, not excess,' Routhenstein says.
Yahoo
13-07-2025
- Health
- Yahoo
Unclog Your Arteries Naturally With These 5 Pantry Staples
Unclog Your Arteries Naturally With These 5 Pantry Staples originally appeared on Parade. People with high cholesterol often don't experience any symptoms, making regular blood tests necessary. The condition is fairly common among adults in the United States. The CDC reports that approximately 10% of Americans aged 20 and older have cholesterol levels above 240 mg/dL—the threshold for high high cholesterol can be a culprit for artery clogs. However, diet is a key part in prevention."What we eat also affects arterial stiffness, how flexible or rigid our blood vessels are," shares , a preventive cardiology dietitian and certified diabetes educator. "When arteries become stiff, the heart has to work harder to pump blood through the body, increasing the risk of high blood pressure, heart failure and other complications over time."You cannot control risk factors such as age and genetics that can affect your odds of developing clogged arteries and high cholesterol. However, you can stock your pantry with ingredients that can naturally unclog arteries and keep them clear and flexible.🩺 💊 Diet is a key way to unclog arteries, reduce cholesterol and keep both in the healthy zone. "When we talk about heart health, our arteries deserve the spotlight," explains , aregistered dietitian with Top Nutrition Coaching. "These blood vessels are like highways for oxygen-rich blood."However, Soares reports that arteries can also experience "traffic jams." With arteries, clogging occurs because of the accumulation of debris or fatty deposits, such as cholesterol. However, what we eat can play a crucial role in determining whether we develop clogged arteries."There are certain foods and nutrients that can either encourage the clogging of arteries or help improve artery health," shares , a registered dietitian. She notes how studies indicate that fiber-rich foods can assist with lowering cholesterol (and blood sugar). However, other data suggest that consistently eating too many refined carbohydrates and sweets can trigger more plaque formation in the arteries (especially if your diet is low in fiber), promoting inflammation and upping your chances of heart You have an idea of nutrients to prioritize (fiber) and limit (sugar and refined carbs). But what pantry-stable foods can help with artery clogging? Dietitians love the question."Instead of focusing on what you can't eat, shift the mindset to what you're adding to support your heart," Routhenstein explains. "Nutrient deficiencies can compromise heart function. By filling those gaps, you're actively strengthening your cardiovascular system."Fill those gaps—and your pantry—with these staples that support artery health. Beans, beans are good for...a lot of things. "This is one of my top staple pantry foods for heart and gut health," Sauceda raves. "Beans are simple, affordable and accessible food that you can prepare in a variety of have been linked to improving heart-health markers such as total cholesterol and LDL, which is the bad cholesterol."Soares loves throwing beans in soups, stews, tacos and grain bowls, and Sauceda dishes that you can even use them in brownie recipes. Routhenstein suggests people looking to protect against or reverse artery clogging swap coconut oil for olive oil when cooking. "Replacing saturated fats like coconut oil with extra virgin olive oil, an oil rich in monounsaturated fats, may help lower LDL cholesterol and raise HDL cholesterol," Routhenstein says. "Olive oil is also rich in anti-inflammatory polyphenols that may support blood vessel health and improve the lipid panel."Besides cooking with it, Soares says you can drizzle olive oil on roasted dishes or use it as a salad Sauceda loves that chia seeds are a tiny ingredient that packs a major punch in terms of versatility. "Chia seeds are a great pantry staple because they can be used in a variety of ways, offer a lot of fiber and are a source of omega-3s," Sauceda points out. "An ounce of chia seeds has 10 grams of fiber and 5 grams of omega-3s, which is a heart-healthy fat that many people lack in their diets."Some of her go-to ways to incorporate chia seeds into a heart-healthy diet include using them in jam and as a replacement for eggs. Related: Canned fish offer a shelf-stable way to consume seafood, and your heart may have (figuratively) skipped a beat for more than one reason. "Canned salmon is a practical source of omega-3 fatty acids, which are known to reduce blood triglycerides and inflammation that can affect arteries," Soares echoes these sentiments and recommends eating fatty fish, such as salmon, mackerel and sardines, two to three times per week for heart suggests using canned salmon in salads, pasta dishes and salmon cakes. Surprised to see this one? Sauceda thought you might raise an eyebrow. "At first, this may seem like an odd food for your heart health, but don't discount its potential," she reports. "One of the easiest meals you can make that can be higher in fiber, have a variety of plants, and paired with a lean protein is soup. By having some broth on hand, you can make a quick soup with whatever veggies you have on hand, making it an easy, family-friendly dish that is also good for you." Sign us up. Up Next:High Cholesterol Facts. CDC. Michelle Routhenstein, MS, RD, CDCES, CDN, a preventive cardiology dietitian and certified diabetes educator Andrea Soares, MS, RDN, CSSD, aregistered dietitian with Top Nutrition Coaching Amanda Sauceda, MS, RD, a registered dietitian Nutrition interventions for adults with dyslipidemia: A Clinical Perspective from the National Lipid Association. Journal of Clinical Lipidology. The Impact of Dietary Carbohydrates on Inflammation-Related Cardiovascular Disease Risk: The ATTICA Study (2002–2022). Nutrients. The Role of Pulses in Cardiovascular Disease Risk for Adults With Diabetes. American Journal of Lifestyle Medicine. The effects of olive oil consumption on blood lipids: a systematic review and dose–response meta-analysis of randomised controlled trials. Cambridge University Press. Seeds, chia seeds, tried. USDA FoodData Central. Omega-3 Fatty Acids for the Management of Hypertriglyceridemia: A Science Advisory From the American Heart Association. Circulation. Unclog Your Arteries Naturally With These 5 Pantry Staples first appeared on Parade on Jul 12, 2025 This story was originally reported by Parade on Jul 12, 2025, where it first appeared.
Yahoo
19-06-2025
- Health
- Yahoo
Want to reduce your heart attack risk? Do this kind of exercise
When it comes to fortifying heart health and preventing a potential heart attack, cardiologists say one type of physical activity is better than the rest. Heart disease is the nation's top killer, with more than 371,000 Americans dying of coronary heart disease in 2022. 'Aerobic exercise training should be promoted above all else,' Dr. Luke Laffin, a preventive cardiologist and co-director of the Center for Blood Pressure Disorders at the Cleveland Clinic, told Aerobic exercises include walking or jogging, swimming or cycling – even dancing. These exercises raise your heart rate, with your cells using oxygen to produce energy, according to the Cleveland Clinic. They typically use large muscle groups in the body, too. Laffin says multiple studies have shown aerobic activity is better than other types of exercise when it comes to reducing the result of a heart attack. Here's what you should know... Aerobic activity – also known as cardio, referencing the Greek word for the heart – exercises the cardiovascular and respiratory systems, getting the heart to beat faster, according to Mayo Clinic. Over time, regular cardio can mean can mean your heart doesn't have to work as hard, Cleveland Clinic notes. Aerobic exercise can strengthen the blood vessels, improve the flow of oxygen throughout the body, lower blood pressure, increase 'good' cholesterol, and help to reduce the risk of heart disease – including coronary heart disease – and stroke. High blood pressure can lead to heart attack. Anaerobic exercise, including strength and high intensity interval training, can also strengthen the heart and lungs. But, the benefits are different. 'Aerobic exercise and resistance training are the most important for heart health,' Johns Hopkins exercise physiologist Kerry Stewart said. 'Although flexibility doesn't contribute directly to heart health, it's nevertheless important because it provides a good foundation for performing aerobic and strength exercises more effectively.' Well, federal health authorities say American adults need at least 150 minutes of moderate intensity physical activity each week. That's also what Laffin recommends, although the benefits grow if you do oven more. The Baylor College of Medicine says splitting the 150 minutes into 30-minute intervals allow for five active days and two rest days. 'Jog, swim, golf, hike, play basketball, dance, do yoga — whatever you love to do. The most important thing is to get out there and do it,' UT Southwestern Medical Center cardiologist Dr. Ben Levin advises.
Yahoo
19-06-2025
- Health
- Yahoo
Want to reduce your heart attack risk? Do this kind of exercise
When it comes to fortifying heart health and preventing a potential heart attack, cardiologists say one type of physical activity is better than the rest. Heart disease is the nation's top killer, with more than 371,000 Americans dying of coronary heart disease in 2022. 'Aerobic exercise training should be promoted above all else,' Dr. Luke Laffin, a preventive cardiologist and co-director of the Center for Blood Pressure Disorders at the Cleveland Clinic, told Aerobic exercises include walking or jogging, swimming or cycling – even dancing. These exercises raise your heart rate, with your cells using oxygen to produce energy, according to the Cleveland Clinic. They typically use large muscle groups in the body, too. Laffin says multiple studies have shown aerobic activity is better than other types of exercise when it comes to reducing the result of a heart attack. Here's what you should know... Aerobic activity – also known as cardio, referencing the Greek word for the heart – exercises the cardiovascular and respiratory systems, getting the heart to beat faster, according to Mayo Clinic. Over time, regular cardio can mean can mean your heart doesn't have to work as hard, Cleveland Clinic notes. Aerobic exercise can strengthen the blood vessels, improve the flow of oxygen throughout the body, lower blood pressure, increase 'good' cholesterol, and help to reduce the risk of heart disease – including coronary heart disease – and stroke. High blood pressure can lead to heart attack. Anaerobic exercise, including strength and high intensity interval training, can also strengthen the heart and lungs. But, the benefits are different. 'Aerobic exercise and resistance training are the most important for heart health,' Johns Hopkins exercise physiologist Kerry Stewart said. 'Although flexibility doesn't contribute directly to heart health, it's nevertheless important because it provides a good foundation for performing aerobic and strength exercises more effectively.' Well, federal health authorities say American adults need at least 150 minutes of moderate intensity physical activity each week. That's also what Laffin recommends, although the benefits grow if you do oven more. The Baylor College of Medicine says splitting the 150 minutes into 30-minute intervals allow for five active days and two rest days. 'Jog, swim, golf, hike, play basketball, dance, do yoga — whatever you love to do. The most important thing is to get out there and do it,' UT Southwestern Medical Center cardiologist Dr. Ben Levin advises.
Medscape
06-06-2025
- Health
- Medscape
Experts Suggest NHS Heart Risk Checks from Age 25
MANCHESTER — Cardiovascular health assessments should begin much earlier, focusing on lifetime risk rather than just their 10-year projections, experts said at the British Cardiovascular Society Annual Conference 2025. 'We are looking at cardiovascular risk assessment far too late', said Beverley Bostock, a Queen's nurse and president-elect of the Primary Care Cardiovascular Society (PCCS). Bostock was introducing a conference session titled '25 is the new 40: shifting the focus to lifetime risk'. Prevention Focus in NHS Strategy Derek Connolly, a consultant cardiologist in private practice in Birmingham, said he hoped this approach would be supported in England's 10 Year Health Plan for the NHS. 'There is going to be an enormous emphasis, we think, going forward, on preventive cardiology – and it's about time that that was the case', he said. Connolly said that the team behind the plan were 'very into prevention' and 'had done the math' on the potential benefits of well-known strategies such as lifestyle interventions. By addressing modifiable risk factors earlier and throughout the life course, 'they've worked out that if we do a lot of these things, not only do we save lives, but we save money, and we keep people in work and paying taxes', he said. Rising CVD Burden Recent data in the European Journal of Preventative Cardiology , highlighted during the session, projected a 90% increase in global cardiovascular disease (CVD) prevalence over the next 25 years. CVD-related deaths are expected to rise from 20.5 million in 2025 to 35.6 million in 2050 – a 73.4% increase in crude mortality. Current NHS Risk Assessments The NHS currently assesses 10-year CVD risk from age 40, repeating every 5 years until age 74. This is typically measured using the cardiovascular risk score (QRISK 2), embedded in GP consulting software, although QRISK 3 and QRISK lifetime offer greater predictive power. Jim Moore "CVD risk is predicated around a lifetime exposure to risk factors,' said Jim Moore, a recently retired GP with a special interest in cardiovascular medicine. 'Just modest changes in those risk factors — your lipid profile or blood pressure — can, we know independently, and in combination, improve your outcomes.' Moore, a past president of the PCCS, said 10-year calculators may underestimate risk in those under 40, even when significant risk factors are present. Lifetime calculators could be 'persuasive' tools in patient consultations, he argued, with results helping to steer discussions towards lifestyle changes and risk factor modifications. The key message, he said, was the need for a holistic approach, which was 'something that we really do not see routinely happening in my area within primary care'. Case for Earlier Screening Scott Murray, a consultant cardiologist at University Hospitals of Liverpool Group and former president of the British Association for Cardiovascular Prevention and Rehabilitation, made the case for assessing CV risk in people under 40. Scott Murray Modern lifestyles characterised by sedentary behaviour, poor dietary habits, and increasing stress were contributing to rising CVD in younger populations. 'We're seeing more obesity, insulin resistance, dyslipidaemia, and hypertension', Murray said. 'I like to think of it a bit like this: so, you've got your genetic predisposition – genetics loads the gun, and your environment pulls the trigger.' Murray proposed age 25 as a theoretical "sweet spot" for screening. 'There's a sort of lifestyle transition at age 25 into more independent adulthood, more able to potentially think about family responsibilities.' At age 25, most people have finished puberty and reached physiological maturity. Data suggests that starting CVD screening at this age would be cost-effective by maximising opportunities for lower-cost interventions, according to Murray. However, he acknowledged potential difficulties in engaging 25-year-olds when NHS health checks for over-40s have not reached hoped-for targets. Targeted Approach Laura Ormesher, a National Institute for Health and Care Research academic clinical lecturer at the University of Manchester, suggested that pregnancy could be an ideal time to educate younger women about lifestyle-related CVD risk. 'We know that adverse pregnancy outcomes increase the risk of cardiovascular disease, and I think we've got to make the most of that opportunity during the pregnancy,' she said. She added that the postnatal period — typically 'a little bit less complicated for women' — is a time when many felt 'empowered to try and improve their long-term health for their child and their family,' Ormesher added. Dr Sundhya Raman Dr Sundhya Raman, a lifestyle physician, acknowledged that universal health checks from age 25 might be too ambitious but supported a targeted strategy. 'Maybe we need to target the higher risk individuals with strong family histories of raised BMI,' she said. 'There is great potential for when you educate one person, you educate a family, you educate a community,' Raman added. Moore has received honoraria for participation in educational activities and advisory boards from AstraZeneca, Amarin, Boehringer Ingelheim, Eli Lilly and Company, Daiichi-Sankyo, Novartis and Medtronic. Raman acknowledged she was a founder of My Wellness Doctor and My Weight Loss Doctor Clinic . Murray declared being the founder and medical director for Venturi Cardiology but had no relevant conflicts of interest. Ormesher had no conflicts to declare.
