Tag: Prevent

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Stigma, fear prevent N. Va. addicts from seeking treatment

Stigma, fear prevent N. Va. addicts from seeking treatment

A survey shows that three in 10 community older people both experience from addiction or know a person who suffers from a person. But 46{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} say they would be fearful to seek care out of panic of getting judged.

Individuals suffering from a drug habit are also worried to seek out treatment method, according to a the latest study of Northern Virginia grownups launched by the Act on Habit consciousness marketing campaign.

The survey shows that three in 10 area older people both go through from dependancy or know someone who suffers from a single. But 46{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} say they would be scared to look for treatment for compound use condition or habit out of dread of remaining judged.

“People stated a anxiety of their spouse and children getting out or a panic of other staff members or their employer locating out and even their buddies acquiring out,” explained Rick Leichtweis, government director for the Inova Kellar Middle, which presents behavioral health and fitness expert services for young children, adolescents and their households.

The survey conclusions, he stated, are a surprise and extremely relating to.

“So it is extremely clear that where we’re not generating a lot of headway is with stigma, and genuinely driving the anti-stigma information all-around compound use condition throughout the community,” he explained.

The Act on Dependancy campaign was made with donations to the Inova Wellbeing Basis to deliver means to overcome addiction and to push a group dialogue around the difficulty.

The Hitt relatives contributed $16 million.

“Each quantity in these stats depict the life of an individual, loved ones member, neighbor and friend in our community,” stated Brett Hitt, co-chairman of Falls Church-based mostly HITT Contracting, in a statement.

“Our relatives is happy to sign up for Inova and the Act on Habit marketing campaign in this mission simply because no 1 ought to come to feel they have to have to suffer in silence.”

Leichtweis has guidance for people today who are anxious about a liked a single who may well be abusing lethal opioids.

Discover out a little bit about the drug or concern. Assume about what you want to say, maybe generate down some feelings, and solution the conversation from an empathetic put.

“Be open up. Never be judgmental. It is truly a conversation,” Leichtweis explained.

You may well say, for instance: “Is there one thing that we will need to communicate about? I’m involved that your actions is telling me that you could be dealing with or struggling with liquor use.”

Or: “I’ve have observed that you are superior a lot. Can we discuss about that?”

“You’re supplying a secure house for anyone to share that info,” Leichtweis said. “And most importantly, you are not heading to judge them. You also are not necessarily likely to be in a position to change them.

“All you can do is open up the door to the discussion. Enable them know that unconditionally, they can speak with you, and that you will unconditionally assistance them.”

He also has advice for individuals who could be battling about whether to access out for assist.

“The most important detail for anybody to remember who’s working with any form of habit is that there is assistance, and you are not alone,” Leichtweis explained.

Some people dwell in secrecy about their addictions. They may well experience isolated and alone, and they may possibly not notice they’re a target of a crisis that neighborhood assets can support deal with.

“Reach out, speak to somebody,” he said. “It’s terrifying, I’m sure. It is uncomfortable, I’m particular. But there is defense, there is legal protection for you.

“There’s also psychological security obtainable to you. There are people who can assist you and we want to aid you,” Leichtweis mentioned. “It’s just that 1st step, taking that initial stage, having that first conversation, reaching out to that initially human being that understands, that can be empathic to your struggles and to your agony. But we are here, and there is hope.”

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WHO Shares Diet Tips To Prevent Obesity, Diabetes And More

WHO Shares Diet Tips To Prevent Obesity, Diabetes And More

Nutritious taking in and wholesome residing go hand-in-hand. Primarily publish pandemic, the total globe is stressing on the relevance of nutrition and immunity. If you lookup it on the net, you will also find multiple publish-ups on what to take in and what to drink to keep fit and nourished. So substantially information normally go away us confused about what to follow and which 1 to give a skip. Considerably relatable? This is why, we bring you a checklist of diet tips, suggested by the Planet Wellness Organisation. WHO took to its formal Twitter handle to share a thread of suggestions and tips and wrote alongside, “A nutritious diet program assists to protect from malnutrition, over weight & obesity, as perfectly as noncommunicable conditions such as #diabetic issues, coronary heart condition, stroke and #most cancers.” The submit even further reads, “For exceptional overall health, keep in mind these suggestions to adopt much healthier techniques of consuming and ingesting.”

Get a glimpse:

WHO further shared comprehensive tips on each and every of the recommendations and discussed the motives to opt for healthy feeding on and ingesting. Discover it down below.

Here’re 4 WHO-Recommended Diet Ideas To Stick to:

Diet program Suggestion 1: Reduce again on salt and restrict sugar:

In accordance to WHO, limiting salt and sugar ingestion assists lower the chance of a variety of noncommunicable disorders, like excess weight get, diabetic issues and much more. Take a search at the tweet underneath:

Diet program Tip 2: View your unwanted fat consumption:

The organisation further states that it is very significant to limit or reduce down on saturated extra fat and trans-body fat consumption. Excessive excess fat ingestion could direct to conditions like hypertension, wellness issues and a lot more. Uncover the detailed publish beneath:

Diet plan Suggestion 3: Think about balanced diet:

It is the essential to balanced living. Meal comprising fantastic volume on nutritious carbs, fat, fibre, protein and important minerals and vitamins will help hold us immuned and nourish us from in just. This further more allows in body’s all round expansion. Observe the publish down below:

Food plan Suggestion 4: Be mindful of what you drink:

We concur, it is extremely essential to remain hydrated but also will need to keep a look at on what we drink. Whilst drinking water, clean juice etc are excellent for health and fitness, sugary drink, alcohol and extra caffeine function negatively on our body. Read the post under:

Now that you know what basic guidelines to comply with for healthier residing, we suggest, get started pursuing them now and appreciate a fit and nourished daily life. But keep in mind, moderation is the important!

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Gestational diabetes is on the rise: Here are nutrition tips to prevent and treat it

Gestational diabetes is on the rise: Here are nutrition tips to prevent and treat it

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Gestational diabetes is a variety of diabetic issues that can happen for the duration of being pregnant amongst females who didn’t already have diabetic issues.

It truly is on the increase — and experts are worried.

Just very last week, the Facilities for Illness Management and Avoidance (CDC) pointed out in a new analyze that there has been a 30{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} increase in gestational diabetes mellitus (GDM) — the formal phrase for gestational diabetes — between girls who gave delivery in between 2016 and 2020.

The agency pointed out that the gestational diabetes charge has risen with expanding maternal age, physique mass index prior to pregnancy and plurality, that means the variety of reside births for every being pregnant (twins, triplets, and many others.). 

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The prices of gestational diabetic issues ranged from 4.7{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} in Mississippi to as higher as 12.6{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} in Alaska in 2020, in accordance to the CDC analyze.

“About 50{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} of women with gestational diabetic issues go on to develop Sort 2 diabetes,” the CDC signaled.

A pregnant woman visits the doctor. The rate of gestational diabetes mellitus (GDM) varied by a mother's race, the CDC said in a new study. 

A pregnant woman visits the physician. The fee of gestational diabetic issues mellitus (GDM) different by a mother’s race, the CDC stated in a new research. 
(iStock)

It also claimed that the amount of GDM various by a mother’s race, with the greatest price in non-Hispanic Asians at 14.9{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} and most affordable in non-Hispanic Black women of all ages at 6.5{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} amongst the 6 major race and Hispanic-origin teams analyzed, in accordance to the current report.

Insulin exercise is weakened

“During being pregnant, the mothers’ hormones ‘compete’ with the hormones produced by the placenta and will cause insulin activity to be weakened or results in being less delicate,” claimed Sue-Ellen Anderson-Haynes, nationwide spokesperson for the Academy of Nourishment and Dietetics, which is headquartered in Chicago.

“When this occurs, the mom simply cannot continue to keep blood sugars in a typical array and usually requires clinical intervention to preserve it steady for the duration of pregnancy.”

“This is named insulin resistance,” she added. 

“When this transpires, the mother can not retain blood sugars in a typical assortment and typically requires health-related intervention to keep it constant all through pregnancy.”

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There are key methods that can be taken to try out to stop it forward of time. 

Study has shown that some ways to lessen the threat of establishing GDM include trying to get the advice of a registered dietician nutritionist (RDN) to aid with eating plan and life style adjustments to safely and securely lower blood sugar ranges, Anderson-Haynes claimed. 

Preserving a nutritious pounds is critical

She encourages gals — right before they get expecting — to keep a healthy fat “by consuming wholesome food items and engaging in frequent bodily activity most times of the 7 days,” which can “cut down the risk of growth of GDM.” 

Also, “be conscious of the foods you take in,” she explained. 

THESE ARE THE Very best IMMUNE-BOOSTING Meals, In accordance TO Diet Specialists

Try out “limiting fried meals, ultra-processed food items like potato chips, fries, refined carbohydrates like white rice, foodstuff large in extra fat — significantly saturated excess fat — processed meats and foodstuff significant in additional sugar these kinds of as sugar-sweetened beverages,” Anderson-Haynes added.

It is always wise to eat "a balanced diet of grains, fruits, vegetables, dairy or dairy alternatives and protein foods."

It is normally smart to take in “a balanced diet regime of grains, fruits, veggies, dairy or dairy solutions and protein meals.”
(iStock)

“As a substitute, search to eating a balanced eating plan of grains, fruits, veggies, dairy/dairy solutions and protein foods.”

She stated the diet management of GDM is fairly comparable to that of Form 1 diabetes mellitus (induced by an autoimmune reaction in which the pancreas does not make more than enough insulin) — as nicely as Type 2 diabetes mellitus (prompted by insulin resistance owing to bodyweight get and way of life factors). 

The type of foodstuff she recommends are superior in fiber, healthy dietary fat, reduced-excess fat dairy (or dairy alternatives) and lean protein with an emphasis on a small glycemic index.

THE Best Greens FOR YOUR Health and fitness, According TO NUTRITIONISTS

She also advised ingesting carbs that raise the blood sugar slowly — particular starchy veggies, fruits, whole grain breads, rice pasta, and so on, — as well as a lot of non-starchy greens this kind of as environmentally friendly leafy veggies, carrots, peppers and far more.

“Nutrition individualization is crucial,” she explained. “There is no exact number of carbs, body fat, protein, etcetera. that everybody need to try to eat. This is also legitimate for these with diabetes or pre-diabetic issues.”

A complete wellness team might be necessary

But if moms create gestational diabetic issues mellitus through being pregnant, Anderson-Haynes says their OB-GYN can refer them to a multidisciplinary group that incorporates an endocrinologist, a maternal-fetal well being professional and an RDN who is also a qualified diabetic issues care and educational professional. 

A nurse takes a blood sample from a pregnant woman. Sometimes, insulin is needed if diet and lifestyle medications don't control blood sugars.

A nurse will take a blood sample from a pregnant woman. Sometimes, insulin is desired if diet regime and way of living medicines never manage blood sugars.
(iStock)

“For numerous gals, GDM can be managed with eating plan and life-style interventions.”

In some cases, on the other hand, insulin is wanted if these modifications do not management the blood sugars, according to the American Diabetes Association Criteria of Clinical Care in Diabetes.

Following pregnancy, these women with GDM ought to adhere to up with a diabetic issues health care crew at their postpartum check out, which is usually 6-8 weeks after pregnancy.

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The staff ideally contains an endocrinologist and an RDN who specializes in women’s health and diabetic issues.

Health care vendors and sufferers each need to act rapidly when there is a prognosis of GDM to reduce the advancement of variety 2 diabetic issues.

Treatment method therapies will be individualized. 

Whilst some women of all ages may well want medication to manage their significant sugars, other individuals may perhaps need to have only diet program and life-style management, she mentioned.

The excellent information is Type 2 diabetes is preventable — with analysis demonstrating it can go into remission with medically supervised intense therapy, Anderson-Haynes explained.

Start off SCREENING FOR Style 2 Diabetic issues Previously, AT AGE 35, Process Drive Endorses

She recommends some nutrition “pearls” of wisdom to adhere to to remain wholesome.

Are you following these nourishment ‘pearls’?

“Simple guidelines incorporate: concentrate on plant foods (fruits, greens, nuts, seeds and total grains), restrict fried and ultra-processed foodstuff, food items with additional sugar and sugar sweetened beverages.”

Mother and baby are doing well, a pregnant mom learns during a doctor's visit. The CDC's new study found that about 50{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} of women with gestational diabetes go on to develop Type 2 diabetes.

Mom and infant are performing properly, a pregnant mom learns throughout a doctor’s stop by. The CDC’s new examine observed that about 50{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} of girls with gestational diabetic issues go on to establish Variety 2 diabetic issues.
(iStock)

And really don’t neglect to training most times of the week, have very good slumber hygiene and manage worry correctly. 

Adults should really intention for a day by day ingestion of 1.5-2 cups of fruit or the equal, according to the 2020-2025 Nutritional Guidelines of The us.

And gals ought to limit added sugar intake to 6 teaspoons (25 grams of sugar), whilst adult men need to limit their ingestion to 9 teaspoons (36 grams of sugar) every day, according to the American Heart Association.

THESE ARE THE Greatest Meals FOR YOUR Heart, Experts SAY

“Dried fruit is bigger in sugar than entire fruit due to the fact the sugar is much more concentrated due to the fact the h2o is taken out,” Anderson-Haynes explained.

“Fruit has normal sugar and is great for you given that it delivers a lot of vitamins and minerals like fiber and antioxidants.”

“Go easy on smoothie bowls and fruit beverages.”

Too considerably fruit, though— particularly at a single serving — can direct to spikes in blood sugars if not well balanced with other nutrients. 

FRUIT OR VEGETABLE? Consider THIS QUIZ TO Exam YOUR Healthier Foods Know-how

“So go easy on smoothie bowls and fruit beverages,” she suggested.

Lastly, she mentioned that overall health treatment suppliers and clients both require to act rapid when there is a prognosis of GDM to avoid the improvement of type 2 diabetes.

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For additional data, she recommends the Academy of Diet and Dietetics internet site, the American Diabetes Affiliation web site or the “How an RDN can assist with Diabetes” site when hunting for the steering of an RDN. 

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Congress: To prevent addiction, empower physicians and patients to choose non-opioids

Congress: To prevent addiction, empower physicians and patients to choose non-opioids

Each thirty day period, it seems, the United States smashes yet another unenviable history when it comes to drug habit and overdose studies. According to the Centers for Disorder Control and Prevention (CDC), the hottest information present a jaw-dropping 108,000 overdose deaths in 2021. America’s family members and communities are reeling — and the federal authorities needs to assist.

As element of a broader approach to save lives, Congress and the Biden administration need to embrace attempts to stop habit prior to it can begin. This usually means lessening the overprescribing of opioid-primarily based medications, protecting against the illicit use and diversion of these highly effective medications, and increasing obtain to a wide array of medication and products that can typically regulate discomfort with no the challenges of dependancy.

Opioids are strong painkillers. As part of a diligently managed therapy plan, they can be miracle medicines for lots of people who expertise severe suffering. But given the inherent risks, as effectively as every single individual’s unique problem, opioids should really not be the very first-line treatment method for every person.

It is broadly recognized that the crisis we come across ourselves in these days was fueled by the overprescribing of opioids — a craze that continues despite some development. In 2020, doctors wrote over 142 million prescriptions for opioids, or 43.3 prescriptions per 100 persons. The CDC discovered that some counties however have opioid prescribing costs that are a whopping 9 periods the national typical, and approximately 4 p.c of counties dispense sufficient opioid prescriptions for each resident to have one particular.

Surgery is a typical pathway for prescription opioid use, with the regular surgical affected person receiving 80 supplements after the procedure, approximately 50 {35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} of which are remaining in drugs cupboards and are amenable to potential diversion and abuse. Considering these things, it’s not surprising that 9.3 million folks misused prescription agony relievers in 2020 — 10 situations extra than the quantity of people today who employed heroin. Sad to say, more mature People are not immune to habit: Roughly 3 p.c of Medicare beneficiaries live with opioid use condition (OUD).

Prescription opioids are several people’s very first working experience with opioids (couple start out by taking heroin or fentanyl) — but extremely restrictive policies forced many people today who grew to become addicted to prescription opioids to find illicit medication when the prescriptions turned tougher to obtain. Considerably of this downward spiral could be avoided if opioids had been approved extra appropriately in the initial location.

The Food items and Drug Administration (Fda), in collaboration with scientists from Harvard University and Massachusetts Standard Clinic, just lately published investigation that provides some perception into how focusing on prescription opioids may well enable handle the latest crisis. The conclusions suggest that reducing the amount of persons who receive an opioid prescription decreases the prevalence of opioid use disorder and overdose fatalities. Whilst the consequences are insignificant at to start with, they compound about time to develop a significant reward for society. The analyze also uncovered that interventions made to prevent the misuse and diversion of prescription opioids is “among the much more powerful interventions available” to reduce opioid habit and overdose.

The Food and drug administration has accredited many non-opioid alternatives for ache administration, including extended-performing area anesthetics, non-steroidal anti-inflammatory medicines (NSAIDs), and sympathetic nerve blocks, among the others. Having served at Fda for quite a few a long time, and also owning the two administered and made use of some of individuals products and strategies, I have no question that they are secure and effective, and that the gains of applying them far outweigh the challenges.

Irrespective of all this, non-opioid interventions are not used virtually adequate. Alternatively, quite a few physicians even now rely on opioid-based painkillers as the default treatment method selection basically due to the fact Medicare payment policy creates perverse incentives for undertaking so. Medicare really should not favor 1 sort of agony administration approach above a further in its place, there should be a level enjoying industry for all Fda-authorised medicines and devices so that doctors and their patients can make the choices about how most effective to deal with article-surgical suffering.

Fortuitously, Congress is doing work to take out the boundaries that disincentivize medical doctors from thinking about non-opioid alternatives. The bipartisan Non-Opioids Avert Dependancy in the Nation (NOPAIN) Act (H.R. 3259/S. 586) has garnered an impressive 47 co-sponsors in the Senate and over 100 co-sponsors in the Property. If enacted, the laws will be certain that each opioid-dependent and non-opioid-based treatments are reimbursed by Medicare at the same prices in the ambulatory surgical facilities and medical center outpatient office settings.

Given the magnitude of the disaster, the NOPAIN Act would not be a silver bullet, but it would enable to cut down the incidence of opioid use dysfunction and overdose deaths in the yrs to occur. For the sake of client health and fitness and alternative, it is long earlier time to deal with Food and drug administration-accepted non-opioid methods relatively. The NOPAIN Act is a no-brainer.

Henry I. Miller, a medical doctor and molecular biologist, is a senior fellow at the Pacific Exploration Institute, a cost-free-current market feel tank. He was the founding director of the FDA’s Office environment of Biotechnology and a Research Associate at the NIH. 

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Tips, Meal Plan to Prevent Heart Disease

Tips, Meal Plan to Prevent Heart Disease

Your heart is a complex organ that works continuously to provide your body with a constant supply of oxygenated blood (1).

It’s part of the cardiovascular system, which also includes arteries, veins, and capillaries (2).

One of the most important ways to keep your cardiovascular system healthy is by following a nutritious diet low in foods and beverages linked to poor heart health and increased cardiovascular disease risk.

In fact, research suggests that diet may be the most preventative factor in heart disease-related death, which accounts for one-third of global mortality (3, 4).

Fortunately, following a heart-healthy diet can significantly reduce your risk of heart disease-related death and may even reverse heart disease risk factors, including high blood pressure, high blood sugar, and high blood fat levels (3, 5, 6, 7).

In this article, I will explain how diet impacts heart health and share evidence-based ways to reduce heart disease risk and promote optimal cardiovascular health using simple, realistic dietary changes.

Your diet affects the health of every part of your body, including your heart.

After all, food provides the nutrients your body needs to function optimally, including protein, carbohydrates, fats, vitamins, and minerals (8).

The foods and beverages you consume on a daily basis may affect heart health, either positively or negatively, which is why diet is considered a modifiable risk factor for heart disease.

Heart disease risk factors are categorized as modifiable or non-modifiable.

Diet falls into the modifiable category because it’s something that you can change. Other modifiable heart disease risk factors include:

People can modify their diet in order to improve and protect the health of their heart. Your dietary choices can either increase or decrease your risk of some of these risk factors like obesity, high blood pressure, and high blood fat levels.

On the other hand, family health history and age fit into the non-modifiable risk factor category because they can’t be changed (9).

Blood pressure

Hypertension, or high blood pressure, occurs when there’s a persistent elevation in the pressure measured within the large arteries (10).

Hypertension is currently defined as systolic blood pressure (the top number) of 130mmHg or higher and/or diastolic blood pressure (the bottom number) of more than 80 mmHg (10).

Keeping your blood pressure within a healthy range is critical for heart health.

High blood pressure can damage blood vessels and narrows arteries, which increases the workload on your heart. This can lead to an enlarged heart and increase the risk of heart failure (11).

Diet is an important part of keeping your blood pressure at a healthy level, since some nutrients — including sodium, potassium, and magnesium — affect blood pressure regulation (12, 13, 14).

While diets high in calories, sugar, and salt can lead to high blood pressure, diets rich in nutritious foods like vegetables, nuts, olive oil, and fish can help promote healthy blood pressure regulation and may even help reduce high blood pressure (15).

One review of 28 studies found that avoiding foods linked with high blood pressure, like sugar-sweetened beverages and processed meat, was associated with 44{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} lower risk of hypertension (16).

Blood fat levels

Elevated levels of blood lipids (fats), including high levels of low density lipoprotein (LDL, or “bad”) cholesterol, can negatively affect heart health and increase your risk of heart disease (17).

Managing blood lipid levels is essential for keeping your heart healthy. Elevated levels of cholesterol and triglycerides can contribute to atherosclerosis — the accumulation of plaque along the artery walls.

Elevated LDL cholesterol is a major risk factor for atherosclerosis.

When LDL levels get too high, it can lead to a buildup of plaque in the arteries, which contributes to inflammation and increases the risk of heart disease (18, 19).

Having elevated triglyceride levels can also contribute to atherosclerosis and raise your risk of heart disease (20, 21).

Maintaining a healthy diet is one of the most important ways to manage blood fat levels.

Dietary patterns high in fiber-rich plant foods and low in added sugar and highly processed foods have been consistently associated with healthy blood fat levels and lower heart disease risk (22, 23, 24).

Blood sugar and insulin levels

Having elevated blood sugar and insulin resistance can take a serious toll on the heart.

High blood sugar can cause an accumulation of compounds called advanced glycation end-products (AGEs) and create oxidative stress, which damages the cardiovascular system and causes blood vessel dysfunction (25, 26).

Insulin resistance — when cells don’t respond appropriately to insulin and therefore can’t take up sugar from the bloodstream — also leads to cellular dysfunction, inflammation, and oxidative stress, which harm the heart (27).

That’s why diabetes is considered an independent risk factor for heart disease. In fact, people with diabetes are at two to four times the risk of developing coronary artery disease (CAD) and heart attack (28).

Diet plays a critical role in both the prevention and management of type 2 diabetes. Dietary patterns high in ultra-processed foods and added sugar are significantly linked to an increased risk of type 2 diabetes and insulin resistance (29, 30, 31).

Remember that the term “processed foods” includes a wide variety of products, many of which are more convenient and less expensive than other foods. Not all foods that undergo processing are considered unhealthy or harmful. Learn more here.

Body weight

Obesity is considered a major risk factor for heart disease (31).

Having too much body fat may contribute, both directly and indirectly, to heart disease.

The accumulation of body fat puts strain on the muscles of the heart, known as the myocardium, and can trigger the development of fibrosis, or a scarring of the heart tissue. This can lead to cardiac dysfunction and increase the risk of heart failure (32, 33).

Additionally, obesity may increase the risk of high blood pressure, high blood lipid levels, and diabetes, which are considered major risk factors for heart disease (33).

Importantly, even in people who aren’t considered obese, having abdominal adiposity (or too much fat in the abdomen) can increase heart disease risk. Abdominal adiposity is usually measured by waist circumference (WC) (31).

A higher WC indicates visceral adiposity, or a high level of body fat surrounding the organs in the abdominal cavity, which can promote systemic inflammation and contribute to atherosclerosis — the buildup of fatty deposits along artery walls (31).

Overconsumption of calories causes you to gain body fat, which can lead to obesity over time.

The standard Western diet, which is rich in calorie-dense foods like fried foods, sugary foods and beverages, and highly processed snack foods is significantly linked with obesity and heart disease risk (34).

Summary

Your diet can either increase or decrease your risk of heart disease risk factors, including obesity, high blood lipid levels, high blood pressure, and type 2 diabetes.

Diets rich in ultra-processed foods and added sugar can damage heart health and increase the risk of health conditions that contribute to heart disease development like high blood pressure and type 2 diabetes.

However, other dietary patterns can help promote heart health and protect against heart disease.

Through decades of research, scientists have narrowed down which diets are most associated with a healthy heart and low risk of cardiovascular disease.

The Mediterranean diet

The Mediterranean diet is perhaps the most studied diet when it comes to heart health. It’s based on the diets of people living in countries along the coast of the Mediterranean Sea, including Italy, southern France, Greece, and Spain (35, 36).

Mediterranean dietary patterns are generally high in plant-based foods like beans, vegetables, fruits, whole grains, seafood, and healthy fats like olive oil and nuts. These diets are generally low in ultra-processed foods, red and processed meats, and added sugar (36).

Research shows that people who follow Mediterranean-style diets have much lower rates of heart disease and heart disease-related death than people who follow Western dietary patterns (37, 38, 39).

Some studies have found that adherence to a Mediterranean-style diet could decrease the risk of heart disease by as much as 40{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} (38, 40).

The Mediterranean diet has also been shown to improve heart health and survival in those with existing heart disease (38, 41).

For example, a study including 939 people with heart disease found that those who were randomized to follow a Mediterranean diet high in extra virgin olive oil for 7 years had decreased atherosclerosis progression (42).

Those who followed a low fat diet had no changes to atherosclerosis progression (42).

These benefits may be attributed to the Mediterranean-style diets’ emphasis on nutrient-dense foods like vegetables, fruits, beans, nuts, and seafood.

These foods help reduce the risk of heart disease risk factors like obesity, high blood pressure, high blood sugar, and high blood fat levels.

Plant-based diets

In addition to the Mediterranean diet, some plant-based diets of different types, including vegetarian and vegan diets, are strongly associated with improved heart health and decreased heart disease risk.

For example, a 2021 review that included data on 410,085 people found that greater adherence to a plant-based diet was associated with a 8.1{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} reduction in heart disease-related death and a 10.2{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} reduction in heart disease development (43).

Another 2021 review that included 10 studies involving 698,707 people found that, compared with people with the lowest adherence, people with the highest adherence to plant-based diets had a 16{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} lower risk of heart disease (44).

However, not all plant-based diets offer the same benefits. Plant-based diets high in refined grains, sugar-sweetened beverages, and highly processed snacks are still associated with higher risks of cardiovascular disease (44).

Other diets, such as the high fiber Dietary Approaches to Stop Hypertension (DASH) diet, have been linked with reduced heart disease risk as well (45).

In general, diets that are most associated with improved heart health outcomes are high in plant foods like vegetables, fruits, beans, nuts, and seeds, and low in ultra-processed foods, processed and red meats, and added sugar.

Summary

Certain dietary patterns rich in plant foods like the Mediterranean diet and vegetarian diets are considered cardioprotective and may help reduce your risk of developing heart disease.

Research suggests that diets high in specific foods, including vegetables, fruits, whole grains, legumes, and fish, could benefit heart health and reduce the risk of heart disease.

For example, diets rich in vegetables and fruits have been consistently linked with improved heart health outcomes and reductions in heart disease risk factors like high blood pressure and diabetes (46, 47, 48).

Of course, it’s your diet as a whole that matters most when it comes to disease prevention, but regularly consuming the following foods can benefit the health of your heart and promote overall wellness.

Fruits

All fruit is beneficial for heart health, but citrus fruits, apples, pears, and berries may be especially cardioprotective. Fruits are high in fiber, vitamins, minerals, and antioxidant and anti-inflammatory compounds like anthocyanins (48, 49).

Vegetables

Following a vegetable-rich diet can help protect your heart.

Some studies suggest that onions, garlic, cruciferous vegetables, leafy green vegetables, and carrots may have greater heart health benefits compared with other vegetables, though all vegetables are heart-healthy (48, 50).

Seafood

Seafood is high in nutrients like omega-3 fats, which benefit cardiovascular health.

A 2020 review found that each 100-gram increase in fish consumption was associated with a lower risk of coronary heart disease, heart attack, and heart failure (51).

Legumes

Beans and lentils are loaded with fiber and minerals like magnesium and potassium, which are essential to cardiovascular health. Studies show that legume-rich diets are associated with lower rates of heart disease (52).

However, more research is needed.

Whole grains

Whole grains like quinoa, brown rice, and oats are high in fiber and other nutrients associated with improved heart health. Replacing refined grains with whole grains may help reduce heart disease risk (53, 54).

Healthy fats

Adding sources of healthy fats like olive oil, olives, nuts and seeds, fatty fish, and avocado to your diet may help improve heart health. Olive oil, an important part of Mediterranean-style diets, seems to be especially cardioprotective (55).

Spices

Using certain spices regularly may benefit heart health. Studies show that spices like turmeric, garlic, saffron, and ginger have powerful anti-inflammatory effects and may help reduce heart disease risk factors (56, 57, 58, 59).

Following a diet rich in the foods listed above while limiting your intake of foods that can harm heart health is one way to take care of your cardiovascular system and reduce your risk of heart disease.

Summary

A diet rich in fruits, vegetables, legumes, fish, whole grains, and healthy fats like olive oil can protect the health of your cardiovascular system.

If you’re concerned about your heart health and want to follow a healthier diet in order to reduce your risk of cardiovascular disease, there are simple ways to make your diet more heart-healthy.

For example, adding more fiber into your diet by increasing your intake of fiber-rich foods like fruits, vegetables, and beans is an easy and delicious way to improve heart health (60).

Here’s a 3-day heart-healthy meal plan to help get you started.

Day 1

  • Breakfast: an egg omelet made with sautéed peppers, kale, and onions served with sliced avocado and berries
  • Lunch: lentil soup served with a green salad with pumpkin seeds, feta cheese, cherry tomatoes, and olive oil and balsamic vinaigrette
  • Dinner: salmon with pesto served with broccoli and roasted sweet potatoes
  • Snacks: trail mix made with almonds, cashews, sunflower seeds, and dried cherries

Day 2

  • Breakfast: overnight oats made with almond butter, chia seeds, cashew milk, golden raisins, and mixed berries
  • Lunch: Mediterranean quinoa salad, with arugula, chickpeas, sun-dried tomatoes, roasted red peppers, olives, and feta cheese with an olive oil and balsamic vinaigrette
  • Dinner: baked chicken breast with butternut squash and asparagus
  • Snacks: unsweetened Greek yogurt with diced apples, sliced almonds, and cinnamon

Day 3

  • Breakfast: shakshuka — a Mediterranean-style breakfast made with eggs and tomatoes — served with a slice of sprouted grain bread topped with mashed avocado and chili flakes
  • Lunch: grilled shrimp and pineapple kabobs over a large green salad with an olive oil and herb vinaigrette
  • Dinner: black bean burgers served with cucumber and red onion salad and roasted herbed potato wedges
  • Snacks: garlic hummus with fresh vegetable sticks

Following a diet rich in nutrient-dense foods like the ones above while limiting foods and beverages associated with negative heart health outcomes can help keep your cardiovascular system healthy and reduce your risk of heart disease.

Summary

A heart-healthy diet should consist of whole, nutrient-dense foods, particularly fruits and vegetables.

Whether you want to support treatment for an existing heart disease or reduce your risk of developing heart disease, there are many simple ways to protect your cardiovascular system through diet and lifestyle modification.

Here are some evidence-based diet and lifestyle tips for heart health.

Quit smoking

Smoking significantly increases your risk of developing heart disease and can worsen heart disease symptoms. If you currently smoke, consider quitting (61).

If you need help and resources to do so, visit smokefree.gov.

Eat more fiber-rich plant foods

Diets high in fiber have been linked to improved heart health and decreased heart disease risk. Try eating more high-fiber foods like fruits, vegetables, nuts, seeds, and whole grains (60).

Sit less and move more

Leading a sedentary lifestyle could increase your risk of developing heart disease. Make an effort to sit less and move more, if you can, by going for regular walks or engaging in other exercise you enjoy (62).

Switch to healthier fats

Fats are satisfying and make meals taste delicious. Focus on eating more sources of healthy fat like olive oil, avocados, nuts, seeds, nut butter, and fatty fish.

Consider supplements

Studies show that certain dietary supplements — specifically fish oil and magnesium — may help lower heart disease risk, especially for those with heart disease risk factors like type 2 diabetes and high blood pressure (63, 64).

Limit certain foods and beverages

Some foods and drinks like fast food, sugary beverages (such as soda), processed meats, and refined grains appear to negatively affect heart health (65, 66, 67).

Do your best to consume these only in small amounts, especially if you’re at risk of developing heart disease.

Manage stress

Chronic stress negatively affects the body in many ways and may even increase the risk of heart disease. Learning ways to manage or relieve stress whenever possible is a smart way to care for your heart (68, 69).

In addition to the tips listed above, there are many other ways to protect your heart health, including getting enough sleep and limiting your alcohol intake.

Summary

Quitting smoking, eating more fiber-rich foods, managing stress, and sitting less (if you can) are just some of the ways to promote heart health through diet and lifestyle modification.

Studies show that your diet can either increase or decrease your risk of developing heart disease.

While diets high in ultra-processed foods and added sugar have been associated with increased risk, dietary patterns high in fiber-rich plant foods like fruits and vegetables, fish, and healthy fats like olive oil can support heart health.

Whether you’re living with heart disease or simply trying to reduce your risk of developing cardiovascular disease in the future, making a few simple dietary changes can have a profound effect on your heart health.