Here are my key strategies for lowering your blood pressure through diet and lifestyle, no medications required. Eat as many fruits and vegetables as possible. Aim for 7 or more servings daily. Countless studies have shown that diets high in fruits/veggies can lower blood pressure and protect against hypertension. Superstar veggies for lowering blood pressure […]
In one of the biggest studies ever conducted to examine the influence diet has on genes that boost the risk of heart disease – we have some heart-warming good news! In an analysis of 27,000 individuals from five different ethnicities, those consuming lots of plant foods were able to totally negate the harmful effects of […]
Cardiovascular disease and other heart-related ailments are as rampant as ever amongst Americans. Protect your heart, and include these superstar foods in your diet regularly. Roasted soy nuts – This crunchy, nutty, great-tasting whole soy food is loaded with heart-healthy goodness including B vitamins, vitamin E, omega 3 fats, and soluble fiber. Whole soy foods […]
According to a refreshing report from JAMA (JAMA August, 24/31, 2011), including the “right foods” has a greater impact on lowering cholesterol levels than excluding the wrong foods. It is well-established that reducing “bad” fats (saturated and trans) can lower cholesterol levels, but this clinical trial revealed that regularly consuming foods that contain the natural […]
I promised to keep you abreast of the flood of new science related to vitamin D and health so here goes…. In a study that included 554 generally healthy middle-aged adults, those with lower vitamin D levels had stiffer arteries and poorer blood vessel function. Those with full-fledged vitamin D deficiency had abnormal blood vessel […]
Another sound approach to living a longer life is to include an abundance of plant foods containing alpha-carotene. In a study of 15,318 adults followed over a 14 year period, the risk of death from heart disease, cancer and all other causes was 39 percent lower for those with the highest blood levels of alpha-carotene […]
I am a huge advocate of monitoring heart rate during exercise to optimize health, safety and fitness and for the first time a landmark report has determined what calculation can accurately give women their “peak heart rate.” Instead of the traditional 220 minus your age, the new formula is 206 minus 88% of your age. […]
Most people know that too much bad fat (saturated and trans) will do a dirty number on their hearts, but few recognize that too much sugar is likely even worse! Unfortunately, sugar consumption is at an all-time high in the U.S. with 16% of our total calories coming from sugar added to processed and prepared […]
In an intriguing new report, scientists determined that having a high HDL (good) cholesterol level is strongly associated with a lower risk of cancer. The data comes from a review of 24 pooled studies that followed cancer incidence and HDL levels. The researchers found a 36% lower risk of cancer for every 10 point increase in […]
Over the past few months there has been a plethora of new data on the beverage front. Here are some highlights: For every additional cup of coffee consumed daily, the risk of diabetes decreased by 7%. Those drinking 3 or 4 cups a day were 25% less likely to get diabetes vs. those drinking zero […]
In an analysis that included the most comprehensive and authoritative to date, nuts proved their efficacy in improving blood lipid levels. After pooling the data from 25 separate clinical tests, scientists determined that including up to a third of a cup of nuts dailylowers LDL (bad) cholesterol by 7.4 percent, lowers triglycerides by 10.2 percent, […]
In a study of over 39,000 US females followed over 12 years, those who engaged regularly in brisk walking were 37% less likely to have a stroke. (Stroke, April 2010) Are you getting enough exercise? For more detailed guidance, check out 8 Steps to Lifelong Wellness & Vitality.
