The study, published in the European Society of Cardiology journal ESC Heart Failure, assessed iron deficiency’s role in driving up heart disease. Iron deficiency can be defined in two ways: First, as an absolute iron deficiency, which looks at stored iron (ferritin), and secondly, as a functional iron deficiency, which includes both the iron circulating in your body ready for use as well as stored iron.

How Common Is Iron Deficiency?

Functional iron deficiency is an important measure because someone may have enough stored iron, but not enough circulating iron for the body to work properly. In the new study, functional iron deficiency was associated with a 24 percent higher risk of coronary heart disease, and 26 percent elevated risk of cardiovascular mortality, and a 12 percent increased risk of dying from any cause compared to someone with no functional iron deficiency.

“The study showed that iron deficiency was highly prevalent in this middle-aged population, with nearly two-thirds having functional iron deficiency,” said study author Dr. Benedikt Schrage of the University Heart and Vasculature Centre Hamburg, Germany in a press release. “These individuals were more likely to develop heart disease and were also more likely to die during the next 13 years.” Dr. Schrage was keen to point out that an observational study cannot conclude that iron deficiency causes heart disease “however, evidence is growing that there is a link and these findings provide the basis for further research to confirm the results” he said.

How Much Iron Do You Need?

You need iron to make hemoglobin, a protein in red blood cells that carries oxygen around the body to the cells. Iron is essential for growth and development as well as neurological function, healthy muscles, and connective tissues, and for making some hormones.

The National Institutes of Health (NIH) advise that the amount of iron someone needs depends on their age, gender, activity levels, and whether they consume a plant-based diet.

The following are the recommended dietary amounts of iron per day for adults:

• 8 milligrams (mg) for men
• 18 mg for women
• 27 mg in pregnancy
• 9 mg while breastfeeding

For anyone not eating meat – such as vegans, vegetarians, or those who follow a mostly plant-based diet – the NIH recommends a daily amount of iron 1.8 times higher than for individuals who do eat meat. This is because the heme iron in meat is more bioavailable in the body than non-heme plant-based sources such as leafy greens.

Is Too Much Iron Bad?

Too much iron, from supplementation, can cause symptoms such as constipation, nausea, vomiting, and abdominal pain. Extremely high doses of iron are toxic and can even be fatal. Accidental overdose of iron-containing supplements is a leading cause of fatal poisoning in young children. Additionally, some people have a genetic disorder called hemochromatosis that causes iron to build up in the body to harmful levels.

Symptoms of Iron Deficiency

Iron deficiency is not uncommon in the US, especially among children, pregnant women, and women of reproductive age. Iron deficiency anemia may not have any signs or symptoms at first but can become more severe if left untreated. Signs and symptoms include:

• tiredness and fatigue
• susceptibility to infections
• brittle nails or cracks at the side of the mouth
• swollen or sore tongue
• pallor
• decreased appetite
• irritability
• restless legs syndrome
• digestive upset
• shortness of breath
• dizziness
• pica (a craving for unusual foods)
• chest pain or irregular heartbeat

Blood tests for iron

Doctors can measure someone’s iron levels to find out if they have iron deficiency anemia and may assess their ferritin, hemoglobin, and other markers.

To find out if someone has functional iron deficiency, a blood test can measure transferrin saturation. Functional iron deficiency may not show up as anemia but could increase the risk of dying prematurely from heart disease (as the new study points out) or may lead to other symptoms without anemia.

What Causes Iron Deficiency?

Heavy menstrual bleeding can cause iron deficiency as well as bleeding in the gastrointestinal tract that may happen with disorders such as ulcers or surgical procedures. Frequent blood donors and people with cancer may also have lower levels of iron

Infection from Helicobacter pylori (the main cause of stomach ulcers) can cause iron depletion and reduce vitamin C levels. Someone who has H.Pylori symptoms, such as stomach pain or ulcers, should see their doctor who can prescribe medication to treat it.

Vegan Iron Sources

Even if you are avoiding eating red meat, there are plenty of sources of iron in a plant-based diet. Including the following foods in your daily diet can help avoid deficiency:

• lentils
• chickpeas
• beans
• seeds such as chia, linseed, pumpkin, and hemp
• dried apricots, figs, and raisins
• tofu
• cashew nuts
• quinoa
• kale
• fortified breakfast cereals

Eating foods with iron in combination with foods that contain vitamin C can help the body to absorb iron more effectively. To get more iron from the food that you eat, get creative: Add broccoli and peppers to a stir fry of tofu and kale or make oatmeal with quinoa flakes, chia seeds, and cashew nuts and top it with slices of kiwi fruit or strawberries, both high in C.

The Bottom Line: Get enough iron to prevent heart disease or premature death

A person’s diet and health can affect how much iron they have in their body, whether they are plant-based or they eat meat. Importantly, monitor how much iron you supplement, as it can be toxic and cause harmful side effects. A doctor can test your iron levels and assess if any symptoms are related to iron deficiency anemia.

For more research-backed content, visit The Beet’s News articles. 

The post How Much Iron Do You Need Each Day? Study Links Deficiency To Heart Disease appeared first on The Beet.

Now to be clear: No one is saying saturated fat is fine to eat if cardiovascular disease (CVD) runs in your family, or worse, your doctors have told you that you need to lower your cholesterol. But this latest research pinpoints sugar as a menace, because it drives up inflammation, makes your cells act in unhealthy ways, and potentially raises your cholesterol.

The study, published earlier this year in The American Journal of Clinical Nutrition, specifically looked at the benefits of restricting added sugar found in chips, crackers, bread, pasta, and sodas, and processed or packaged foods, and not pointing any fingers at the naturally occurring sugar in fruit or starchy vegetables or legumes. A low-carb diet appears to be better for your heart even if it means you eat more fat, prior studies have found, but this new research specifically says sugar is one of the biggest culprits in the war on heart disease.

“I think we have been grossly wrong about saturated fats,” says Marit Kolby, first author of the AJCN study, and a nutritional biologist at Oslo New University College in Norway. “In my opinion, saturated fat has been blamed for what refined carbohydrates do.”

How is sugar intake related to cholesterol?

The first sign that the saturated fat theory might not be telling researchers the full story was that people who ate foods high in sat fat didn’t develop cardiovascular disease at rates higher than those who didn’t. A review in the Oxford Academic Journal looked at observational and randomized controlled studies and found no consistent association between dietary intakes of saturated fat and heart disease.

However, this new paper has found that those who ate high levels of sugar began to show up with higher LDL cholesterol, as well as a host of other markers for cardiovascular disease, including high blood pressure and obesity.

According to the authors, it’s long been known that inflammation is related to cardiovascular disease. “A large and growing body of evidence has pointed to low-grade chronic inflammation as a causal factor in the development of ASCVD [atherosclerotic cardiovascular disease, or the most common form of heart disease], and several mechanisms for the pathological changes have been demonstrated to result from inflammatory responses.”

Half of your cell’s membranes are made from the cholesterol you eat, and these permeable membranes are vital to the normal operation of your cells as they take up fuels and oxygen from the bloodstream and exchange it for waste, allowing it to get carted away by the blood.

When you eat healthy foods that contain polyunsaturated fatty acids, found in avocado, vegetable oil such as olive oil, as well as nuts and seeds, the cell membrane grows more permeable and takes up more cholesterol to help it stabilize, according to Kolby’s theory. That’s why polyunsaturated fatty acids (PUFAs) help lower LDL or so-called “bad” cholesterol.

But when we eat foods high in saturated fatty acids (SFAs), those same cell membranes become less permeable and need less cholesterol, so more of it remains circulating in the blood. Specifically, if the body is consistently exposed to saturated fat, in cheese, red meat, and full-fat dairy, it has nowhere to go but to cause tiny calcified deposits in the blood vessels, which then leads to plaque, blockages, and the blood vessels also narrow, meaning your heart has to work harder to pump the blood through your arteries to all of your cells, raising your blood pressure and also your heart disease risk.

This is where sugar comes in.

“Other components in the diets, [other than saturated fat] such as sugar, starch, and other refined ingredients” have been studied, according to Kolby and her co-authors, which have “the potential to greatly affect diet–microbiome interactions.” The authors urge that elements like sat fat be seen in the context of what else someone eats, especially processed foods.

They concluded that a diet of both polyunsaturated fats from vegetable oils, nuts, seeds, and plant foods helps offset inflammation and excess saturated fat and lipids in the bloodstream.

They added that polyunsaturated fat intake appears to protect against heart disease, as part of a varied diet. “If verified, our model speaks for a different approach to dietary recommendations for the prevention of ASCVD, and for the discontinuation of simplified expressions such as “good HDL cholesterol” and “bad LDL cholesterol.”

A well-known cardiologist weighs in

“The is universal agreement that diets high in added sugars and refined carbohydrates do no favor to metabolic or cardiac health. There is also uniform agreement that inflammation favors disease,” says Dr. Joel Kahn, author of The Plant-Based Solution and founder of the Kahn Center for Cardiac Longevity in Bingham Farms, Michigan. “The data that diets high in both saturated fats and sugar are of risk goes back to Ancel Keys, Ph.D., lead researcher of the Seven Countries Study, who demonstrated that pastries may be as dangerous as fatty meats due to the combination of sugar and fat.”

Bottom line: To lower your risk of heart disease stay away from added sugar

Avoid added sugar and make sure to eat a variety of high-fiber plant-based foods that contain healthy fats such as polyunsaturated fat, omega 3s from nuts and seeds, and plant-based oils such as avocado or olive oil. You should still avoid saturated fat in full-fat dairy, eggs, cheese, and red meat, but when lowering your cholesterol you also need to stay away from added sugar.

The post What’s Worse for Heart Disease? Saturated Fat or Sugar? New Study Tells appeared first on The Beet.

Even lower stroke risk by 12 percent is a big amount since strokes are killing hundreds of Americans a day. So when new research shows you can lower your risk of a stroke even a modest amount, just by changing the type of fat you consume, it is time to skip the red meat and order the grain bowl with avocado.

When most people think of cardiovascular disease they think about heart attacks, but strokes are a common outcome of cardiovascular disease, just one that effects the brain. According to the CDC, 1 in every 6 deaths from cardiovascular disease in 2018 was due to stroke and nearly 800,000 people in the U.S. will have a stroke every year, and 185,000 of those—nearly 1 of 4—are in people who have had a previous stroke.

New research from the American Heart Association states that the risk of stroke can be lowered, you just have to eat the right types of fat. Given how prevalent the risk of stroke is, we need to do whatever we can to lower our risk of stroke. Consider these statistics, the most recent available:

• Someone in the U.S. has a stroke on average, every 40 seconds
• There are about 795,000 new or recurrent strokes each year
• Someone dies of a stroke on average, every 4 minutes in the U.S
• There are about 401 deaths from stroke each day

What is a stroke?

Oftentimes cardiovascular disease is viewed as a number of conditions related to your heart, but it also includes blockages in blood vessels that hinder circulation and prevent oxygen from getting to the brain. An ischemic stroke (which makes up about 87 percent of stroke cases) occurs when a blood vessel that transports blood to the brain gets blocked. The lack of blood supply to the brain causes cells to die and may lead to symptoms such as impairment when walking or talking, depending on what section of the brain gets affected. It can also be fatal.

The main cause of these blockages? Fatty deposits that line the blood vessel walls, which cause your arteries to get hardened, also referred to as atherosclerosis. Over time, the fat solidifies into plaque, typically due to high amounts of substances like fat. cholesterol, and calcium in the blood. According to the National Institute of Health, prevention includes adopting a healthy lifestyle, including a heart-healthy diet and engaging in daily physical activity. The new study specifically points to the importance of plant-based foods to lower the risk of stroke.

New research recommends vegetable fat over animal fat

Now a new study has found that a diet higher in animal fat causes an increased risk of stroke, while a diet of more vegetable fat (olive oil, corn oil, or other plant-based option) for instance) lowers your risk.

The study, published by the American Heart Association, analyzed 27 years of follow-up data of about 117,000 individuals who participated in the Nurses’ Health Study and Health Professionals Follow-up Study. The average age of the participants was 50 years old at the start, and no one had any past known heart disease when they signed up for the studies. At the beginning of the study, and every 4 years thereafter, each participant filled out a food frequency questionnaire, so the researchers could see how much fat and what type of fat was frequently in their diets. They were then divided into 5 groups based on how much fat and what type of fat they regularly consumed.

The results of the study found that over the nearly three decades of follow-up, 6,189 participants had strokes, with 2,967 being ischemic strokes. The groups that were consuming high amounts of non-dairy animal fat were 16 percent more likely to have a stroke compared to the group that ate the least animal fat.

Those who consumed at least one serving or more of total red meat daily (which included beef, pork, or lamb) had an 8 percent increased risk of stroke – and consumption of one or more servings of processed red meat (bacon, sausage, bologna, hot dogs, and salami) had a 12 percent higher risk of stroke.

Vegetable oil is protective against stroke

On the other hand, those who ate higher amounts of vegetable fat (including polyunsaturated fats) had a 12 percent decreased risk of experiencing a stroke, compared to those that didn’t eat much vegetable oil.

There was also no measurable increased stroke risk when dairy fat was consumed, including cheese, butter, milk, ice cream, and cream although these have been linked to higher LDL cholesterol in previous studies. This so-called bad cholesterol is tied to heart disease and heart attacks in other studies.

“Our findings indicate the type of fat and different food sources of fat are more important than the total amount of dietary fat in the prevention of cardiovascular disease including stroke,” stated Fenglei Wang, Ph.D., and lead author of the study in an interview.

Wang added, “we recommend for the general public to reduce consumption of red and processed meat, minimize fatty parts of unprocessed meat if consumed, and replace lard or tallow (beef fat) with non-tropical vegetable oils such as olive oil, corn or soybean oils in cooking in order to lower their stroke risk.”

Making the switch to healthy fat sources

While choosing vegetable oils is one good way to get healthy fats in your diet, there are many plant-based foods that can provide those same fats with other important macro and micronutrients.

Some plant-based food sources that are high in both protein and healthy fat that make great alternatives to animal protein include:

• Nuts: 1 ounce of raw almonds contain about 6 grams of protein along with approximately 3.5 grams of total polyunsaturated fats and over 8 grams of monounsaturated fats (another heart-healthy option).
• Avocado: 1 avocado (about 150 grams) contains 3 grams of protein, about 3 grams of polyunsaturated fats, and almost 15 grams of monounsaturated fats.
• Peanut butter: 1 tablespoon contains almost 4 grams of protein, 2 grams polyunsaturated fats, and 4 grams monounsaturated.
• Chia and flax seeds: 1 cup of both chia and flax seeds provides about 31 grams of protein, 48 grams of polyunsaturated fats, and about 13 grams of monounsaturated.

“Many processed meats are high in salt and saturated fat, and low in vegetable fat,” comments Alice H. Lichtenstein, lead author of the American Heart Association’s 2021 scientific statement, Dietary Guidance to Improve Cardiovascular Health, in an interview.

“Research shows that replacing processed meat with other protein sources, particularly plant sources, is associated with lower death rates.” She goes on to add that changes to follow a more heart-healthy lifestyle includes:

• Balancing calories to maintain a healthy weight
• Eating more whole grains, lean and plant-based proteins, and a variety of fruits and vegetables
• Eat less salt, sugar, animal fat, processed foods, and alcohol

Learn more about healthy fats and how much fat you should be eating, since even heart-healthy fat has its limit.

Bottom line: lower your stroke risk by using vegetable oil instead of animal fat

New research states that limiting consumption of red meats and processed meats, while swapping them out for plant-based fats, can reduce the risk of stroke. Making the switch can be as simple as using more vegetable-based oils and choosing heart-healthy plant-based foods including avocado, seeds, and nuts.

The post New Study: To Lower Stroke Risk Choose Vegetable Fat Over Animal Fat appeared first on The Beet.

Throughout the decades, Americans have gotten fatter and our obesity rates have soared. Heart disease is the number one killer in the US and nearly half of Americans are diagnosed with heart disease while the other half probably has it but we don’t know it yet. So here’s the question: How much fat is too much fat? And which fats are healthier to allow into our diet?

You can have too much fat, even healthy fat

Lately, there’s been a lot of research to confirm that there are unhealthy fats such as from meat and dairy, and healthy fats such as from nuts, seeds, and plant-based foods, which if eaten in moderation can be considered an important part of a healthy diet. The problem is that even healthy fats are calorie-dense – one tablespoon of olive oil has 119 calories, for instance – so if weight control is an issue, there is that.

For anyone who has been told to limit fat and go on a whole-food, plant-based diet, either to treat or reverse heart disease, fatty liver, obesity, diabetes, or other condition, any amount of fat can be considered something to limit. That’s why we are discussing healthy fats, including what they are, how much you should allow into your diet, and what foods provide them.

What are healthy fats vs. unhealthy fats?

There are four different types of dietary fats, according to the American Heart Association:

• Saturated fats
• Trans Fats
• Monounsaturated fats
• Polyunsaturated fats

Each of these has different chemical structures and physical properties. Saturated and trans fats are solid at room temperature (like butter) while the polyunsaturated and monounsaturated fats are liquid (like olive oil).

Saturated and trans fats are considered the worst type of fat to eat because they raise LDL or  “bad” cholesterol, which leads to the formation of plaque, clogged arteries, high blood pressure, and eventually heart disease in the form of risk of heart attack or stroke.

Examples of foods that contain saturated and trans fats are:

• Animal products: Red meat, butter, cheese, and cream
• Tropical oils: Coconut oil, palm oil, and palm kernel oil
• Margarine: Solid at room temperature, vegetable shortening
• Fried foods such as fried chicken, french fries and calamari
• Baked goods such as cookies, muffins, cupcakes, banana loaves, etc.

Good fats benefit your brain health

On the other hand, there are good fats, which are the mono and polyunsaturated fats that generally are liquid at room temperature, come from plant-based sources such as olive oil, and act completely differently in the body, and instead of blocking up the works, you can think of these as “greasing the wheels.” You still don’t want to much, but they are not to kill you.

These fats can help improve cholesterol levels (lowering LDL and raising HDL) as well as provide important nutrients like vitamin E, according to the American Heart Association. A type of polyunsaturated fats – omega-3 and omega-6 fatty acids –  are also very beneficial for our overall cell function, brain health, and digestive health. There are many different omega-3 forms, but the most commonly studied include ALA, EPA, and DHA.

The benefits of these fats, according to the National Institute of Health:

• Decreased risk of cardiovascular disease (CVD) and CVD risk factors
• Assist with infant health, neurodevelopment
• May prevent certain cancers including breast, colorectal, and prostate
• Reduced risk of cognitive decline, Alzheimer’s disease, and dementia
• Lower risk of age-related macular degeneration (severe vision loss among older adults)
• Prevent dry eye disease
• Reduce symptoms of rheumatoid arthritis

Our body can’t make omega-3 fats, so it’s important to get them from our diet (see below for food sources of all these healthy fats).

Omega-6 fats are usually more prominent in the Western diet, which includes high intakes of processed foods and red meat (it can also be found in foods such as seeds and vegetable oils).

The ratio of omega-6 to omega-3 fatty acids in the Standard American Diet is about 15:1, according to a 2020 study, when it should be more like 1:1 up to 4:1.

Omega-6 fats play an important role in the function of our cells, but eating too much may actually change the way our cells react and can cause problems. That’s why the ratio of omega-6 to omega-3 is so important to uphold.

How much healthy fat should I be eating?

When it comes to saturated fat, you want to limit it as much as possible. The 2020-2025 Dietary Guidelines for Americans recommends saturated fat to be less than 10 percent of your total calories per day. Trans fat should be avoided completely.

What is the right amount of healthy fat?

Even though healthy fats are beneficial, they shouldn’t be eaten with zero limitations. The Academy of Nutrition and Dietetics recommends eating around 20 percent to 35 percent of your total daily calories in the form of healthy mono and polyunsaturated fats.

For example, if you eat a 2,000 calorie diet, you will want to consume around 44 to 77 fat grams per day. Omega-3’s (more specifically the ALA omega-3) have an adequate intake of 1.6 grams per day for adult males and 1.1 grams for adult women. There is not a set intake requirement for EPA or DHA, since ALA has the ability to be converted into them.

If you eat a diet that is about 1,800 to 2,000 calories a day (depending on your age, size, weight, activity level, and goals) then your total fat intake should not exceed about 300 to 400 calories. One tablespoon of olive oil has 119 calories. An avocado has 234 calories, and while research shows there are heart benefits and even weight-loss associated among people who regularly eat avocado, you still want to watch your total fat intake. So you get to choose, which healthy fats to mix and match, but they add up fast.

Fats are also the highest calorie macronutrient, containing 9 calories per gram compared to protein and carbohydrates that contain 4 calories per gram. Therefore, eating too much fat could lead to weight gain.

List of healthy fats

Now that we know how much to eat, where do we get these healthy fats from? While many foods contain a combination of fats, they sometimes tend to have a higher amount of one versus the other. Check out this list of healthy fat foods.

Monounsaturated Fats

If you’re looking to amp up your monounsaturated fat intake, you’ll want to add the following foods to your next grocery list according to MedlinePlus:

• Nuts
• Avocado
• Canola oil
• Safflower oil
• Sunflower oil
• Peanut oil and butter
• Sesame oil

Polyunsaturated Fats

MedlinePlus lists high polyunsaturated fat foods as:

• Walnuts
• Sunflower seeds
• Flax seeds or flax oil
• Chia seeds
• Fish, including salmon, mackerel, herring, albacore tuna, and trout
• Corn oil
• Soybean oil
• Green leafy vegetables (sources of ALA)

Bottom Line: Healthy fats are an important piece of our diet, they can support brain health, reduce the risk of CVD, and improve cholesterol levels.

Although they are beneficial, too much of a good thing can become a problem, especially if you already are experiencing heart disease, artery blockage, or fatty liver disease. Because of the calorie density of these foods, eating high amounts of so-called healthy fats in nuts, olive oil or seeds may lead to weight gain, which could then offset the benefits of healthy fats.

The post How Much Healthy Fat Should You Eat? Less Than You Think. An Expert Explains appeared first on The Beet.

“These encouraging findings highlight how patients with coronary heart disease may benefit by preserving or adopting a physically active lifestyle,” said the study’s author, Dr. Nathalia Gonzalez, of the University of Bern, Switzerland.

The research presented at the European Society of Cardiology Congress 2021 was a meta-analysis of 33,575 patients with heart disease whose average age was 62.5 years. They divided patients into groups according to how active they were during the study periods and assessed their risk of death from heart disease and all causes compared to those who were inactive.

The impact of activity on heart disease and mortality:

• Patients who remained active: 50 percent decreased risk of death
• Patients who were inactive but became active: 45 percent decreased risk of death from all causes and 27 percent decreased risk of cardiovascular death
• Patients who had been active but became inactive: 20 percent decreased risk of death

“The results show that continuing an active lifestyle over the years is associated with the greatest longevity. However,” even more significantly, Dr. Gonzalez said, “patients with heart disease can overcome prior years of inactivity and obtain survival benefits by taking up exercise later in life.

“On the other hand, the benefits of activity can be weakened or even lost if activity is not maintained. The findings illustrate the benefits to heart patients of being physically active, regardless of their previous habits.”

How to get active for your heart and overall health

We all know that we should be moving every day, and many of us make efforts to count our steps or set reminders to get up from the sofa and move, since sitting for too long – either at work or home – is associated with increased risk of dying from diseases such as diabetes, cancer, and heart disease. While it’s important to move more throughout the day, people should also make an effort to engage in exercise regularly throughout the week.

In the latest study, being active generally meant that people were doing what health experts recommend — at least 150 minutes a week of moderate-intensity, or 75 minutes a week of vigorous activity, or a combination of both.

How to stay active or get active at any age

Studies have found that doing exercise that you enjoy is the key to sticking with it, and that accountability to a group or even an app can help. Some people love running and others prefer a dance class or boot camp. Whether it’s a team sport like soccer, going hiking, doing Pilates or yoga, or an online coached spin class, the main message is to keep active every day, especially with activities that get your heart rate up. Doing an activity that motivates you also helps you stick with it, and enlisting an exercise buddy or personal trainer can be helpful.

Older adults should add in balance training as well as aerobic and muscle-strengthening since you lose muscle mass as you age. Strength training can also decrease the pain of osteoarthritis by 35 percent according to one study. Anyone with a chronic condition that affects their ability to exercise should check with their doctor and find activities their condition allows.

Add a plant-based diet to exercise for a winning combination

To maximize the health benefits of exercise, add more plant-based foods to your diet, for a winning longevity combination. According to a study on healthy aging by Neal Barnard, MD, founder of the  Physicians Committee for Responsible Medicine (PCRM), and his colleagues, a plant-based diet reduces the risk of metabolic syndrome and diabetes by 50 percent, heart disease by 40 percent, and cerebral vascular disease by 29 percent. “To tackle the challenges of an aging population, we have no choice. We must address the major lifestyle risk factors, such as smoking, lack of physical activity, and, most of all, poor diet,” says Barnard.

The Blue Zones studies show that people in different parts of the world who live to the oldest agest (even 100 years old) have a plant-forward diet in common. They favor eating beans and legumes such as fava beans, black beans, and soybean products as the cornerstone of their diet rather than meat. They also manage to regularly stop eating when 80 percent full. These centenarians also move as part of their everyday routine, by growing gardens and avoiding mechanical conveniences for tasks such as house and yard work.

The Bottom Line: Even in your 60s, it’s never too late to get active to live longer

If you’re active, keep moving and if you haven’t started yet, it’s never too late to get active, to reap the benefits to your heart and overall health. Add rigorous activity to your daily routine and mix it up to include strength and cardio training. Eating more plant-based foods accentuates the health benefits of exercise, providing antioxidants and nutrients for heart health. Start now and you may look forward to joining the centenarian club.

The post It’s Never Too Late to Get Active to Live Longer, Heart Study Finds appeared first on The Beet.

Lignans are a type of polyphenol, which are plant chemicals that contain antioxidants and other compounds that offer wide-ranging health benefits once inside your body. Polyphenols can be flavonoids, stilbenes, phenolic acids, lignans, and other plant compounds – but this study focused on lignans, and specifically what happens to people who eat a diet rich in them. Or what doesn’t happen: They don’t get heart disease.

“Lignans are polyphenols converted by gut bacteria into enzymes that appear to lower risk of heart disease,” explains Dr. Joel Kahn, cardiologist and plant-based advocate, who now tells all of his patients to load up on lignans. “I used to tell them to eat more fiber and omega-3s. My patients who are vegan and who are not vegan lack for both, but now I tell them to eat lignans,” Dr. Kahn said in a recent interview.

(Confusion alert: Lignans are not to be mistaken for lignins, which are the structural materials in the support tissues of most plants, and are also present in fruits and vegetables.)

What are lignans and why should we eat more of them?

“Lignans are a top-secret nutritional hero,” explains Dr. Kahn, who is the founder of the Kahn Center for Cardiac Longevity and a professor of medicine at Wayne State University School of Medicine. “You hear about lectins and everyone is scared of eating a lentil, and you hear about fiber. But lignans are a chemical class of polyphenols. Lignans are a group of foods that have incredible science for optimizing our health, particularly heart health.”

“What is really exciting — and this is why I am excited – is that in the past ten days, the Journal of American Cardiology published this study that looked at more than 214,000 men and women who they followed for years and years of epidemiology nutrition studies.

“What source of food was associated with fewer heart attacks, longer lifespan, fewer bypasses, and fewer stents? Lignans! The more lignans in your diet, the lower chance of the number one killer of Americans and that is heart disease,” says Dr. Kahn. The inverse was also true: The fewer lignans people ate, the higher their risk of heart disease.

The study found “a strong association with dietary total lignan intake and Cardiovascular Heart Disease (CDH) events” across a wide population, studied over years of collecting data, that looked at what they ate and found that those who ate lignans had lower incidents of heart attack, stroke, high blood pressure and all the usual symptoms of heart disease.

“Now to be fair, there is also fiber in lignan-rich foods, so it’s not just the lignans in most plant-based foods, but also the fiber that can benefit heart health,” Dr. Kahn points out. “So it’s a one-two winning punch. But the study found that specifically, it was lignans, a polyphenolic rich fiber, that helps fight heart disease and add to longevity.”

What foods contain lignans: Flaxseeds are at the top of the list

Lignans are found in various vegetables and fruits, legumes, whole grain cereals, and oilseeds but they are most bountiful in flaxseeds and can also be found in sesame seeds and other plant-based foods. Dr. Kahn now goes so far as to hand patients small packs of flaxseeds which are packed with lignans, fiber, and have heart-healthy omega-3 fatty acids, “so it’s a win-win-win,” he adds.

Dr. Joel Kahn says in light of the recent study findings, it would be wise to start adding flax seeds to our smoothies, salads, oatmeal, sprinkle them on avocado toast, and more. The study in the Journal of American College of Cardiology found that “increased long-term intake of lignans was associated with a significantly lower risk of total Cardiovascular Heart Disease in both men and women.”

The top 2 foods rich in lignans everyone should put in their diet

• Flaxseeds contain 85 milligrams of lignans per ounce, making flax seeds the winner by far. Flaxseed contains 75 to 800 times more lignans than other plant foods, according to sources.

“If they gave an academy award of lignans, it would be given to ground flax seeds,” says Dr. Kahn. “Ground flax seeds have so many health benefits – from lowering cholesterol to helping fight heart disease, to helping reduce the risk of cancer.”

“These are the unsung hero of a heart-healthy diet,” Dr. Kahn asserts. “So every time you put a couple of tablespoons of flax seeds on your oatmeal or your smoothies or your salad, you are adding 85 milligrams of lignans to your diet,” Dr. Kahn points out. That’s why he gives flax seeds to his patients. “I would recommend that people avoid flax oil and just go for the fiber-rich ground flax seeds,” he adds.

• Sesame seeds contain 11 milligrams of lignans per ounce, the second richest lignan food. “I have gotten in the habit of keeping sesame seeds in my office for my lunch,” Dr. Kahn explains.

“The second most lignan-rich food is sesame seeds. It has 11 milligrams of lignans in an ounce – not 85 so not as much – but it’s number two in lignans. Sesame seeds also lower cholesterol and have plant sterol and they are the unsung hero of plant-based foods

Other lignan rich foods

Kale, broccoli, apricots, strawberries, apples, and bananas all have small amounts of lignans – but under 1 milligram per serving. Lignans are also in pumpkin seeds and legumes, nuts, whole grains, and fruit and vegetables, all of which have lignans as well as fiber and have been shown to be protective in reducing the risk of cardiovascular disease.

According to the Linus Pauling Institute at Oregon State University: “Diets rich in foods containing plant lignans (whole grains, nuts and seeds, legumes, and fruit and vegetables) have been consistently associated with reductions in risk of cardiovascular disease. However, it is likely that numerous nutrients and phytochemicals found in these foods contribute to their cardioprotection.” All these foods are good for you,” Kahn explains, “but you can’t beat getting 85 milligrams in one ounce of flax seeds and 11 milligrams in one ounce of sesame seeds.”

Dr. Kahn adds that as a plant-based advocate it’s important to point out that only plant foods contain lignans, not meat or dairy or poultry: “How much lignans are in meat?” he asks rhetorically. “Big zero! Goose egg!”

He says he keeps a big mason jar of ground flax seeds on the counter in his kitchen and continually adds flax seeds to his meals and snacks throughout the day. But in his office, he keeps handy small sleeves that contain flax seeds to hand out to patients.

“When I send my patients home with these [flax seeds] I tell them they need these for omega-3s. I always check their blood for omega-3s, and all my patients, vegan or meat eaters – are deficient in omega 3s. So now there is  yet another reason to be flax seed crazy.”

Lignans have plant estrogen and antioxidant qualities. Does that make them unhealthy?

Lignans are phytoestrogens, but since they look like estrogen but don’t act like estrogen they may be thought of as “blockers” that will bind to estrogen receptors in the body and reduce the amount of estrogen your body has circulating.

Dr. Kahn explains that these plant-estrogens, like lignans, “can provide some protection in terms of breast health, since according to the research by Dr. Kristy Funk [breast cancer doctor, researcher, author, and speaker], at a cellular level, phytoestrogens act more like an estrogen blocker, even though we call them “plant estrogens.”

The contrast, according to Dr. Kahn and others, is that when you eat animal products such as chicken and beef or ham from a female animal, you are getting real estrogen in the meat products. And these estrogens can interact with the estrogen receptors in your body. So when you are eating those animal foods – as well as real dairy – you are getting real estrogen in the body, Dr. Kahn explains.

But soy estrogen is actually not estrogen, Dr, Kahn adds. The plant-estrogens can mimic estrogen and they actually block estrogen. When you get estrogen from soy protein, he adds, your own circulating estrogen can not interact with the estrogen because it gets blocked. The data is that when you eat plant-based estrogens, you reduce your risk of breast cancer.

Bottom Line: Eat flax seeds daily to get lignans into your diet to protect against heart disease.

The more people ate lignans the lower their risk of heart attack, stroke, high blood pressure, and stents, according to a new study published in theJournal of American College of Cardiology. Flaxseeds also contain omega-3 fatty acids, which are heart-healthy, and fiber, which is beneficial to gut health. Flax seeds are a win, win, win, according to Dr. Kahn.

For more great health and nutrition content check out The 20 Best Sources of Fiber, Your Diet’s Unsung Hero, and The 6 Seeds With the Most Protein.

The post Eat Lignans, Hidden Health Hero, to Lower Risk of Heart Disease, Cancer appeared first on The Beet.

To quote from the authors’ conclusion: “Among middle- to older-age adults, replacing [refined grains] with [whole grains] may be an effective dietary modification to attenuate abdominal adiposity, dyslipidemia, and hyperglycemia over time, thereby reducing the risk of cardiometabolic diseases.”

How eating good carbs help us reduce our waist size and get healthier

The key is knowing exactly what constitutes healthy carbs, and not confusing whole grains with highly processed foods, which have had most of the nutrients and natural fiber stripped out of them. Get it right, the study indicates, and you could enjoy carbs, a smaller waist size, and lower your lifetime risk of heart disease.

Americans’ average waist size has been rapidly increasing, along with their risk of chronic diseases. In 2015-2016 the age-adjusted mean waist circumference was 40.2 inches for men and 38.6 inches for women, several inches larger than 15 years prior. These measurements exceed what the Centers for Disease Control and Prevention recommend.

Meanwhile, the pandemic has not been kind to our waist size or our weight profiles. A recent Harris Poll survey found that 42 percent of Americans gained weight during the pandemic, and the average weight gain among that group was 29 pounds. Among the gainers, 50 percent put on more than 15 pounds and 10 percent gained 50 or more pounds.

As we gain weight, our body stores some of it as belly fat, which over time becomes more resistant to being burned off, research has found. University of Sydney researchers studied the effects of intermittent fasting and found that “fat around the stomach, which can accumulate into a ‘protruding tummy’ in humans, was found to go into ‘preservation mode’, adapting over time and becoming more resistant to weight loss.”

Smaller waist size and total body fat percentage have been shown to be reliable health indicators, which is why striving to reduce waist size is more than just a matter of fitting into your clothes better. It’s a health goal since waist size is tied to diabetes, heart disease, high blood pressure, and other chronic conditions, according to the CDC, which recommends that men keep their waist size smaller than 40 inches and non-pregnant women 35 inches.

The average waistline grows as we age. Whole grain can slow that down

According to researchers at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University, people who eat at least three servings of whole grains a day have smaller waist sizes than those who eat half a portion or less per day.

The study followed mostly white, middle-aged adults over 18 years to assess long-term risk factors for heart disease. The results showed that waist size increased by an average of over 1 inch for every four-year interval in the participants who ate few whole grains, and half that amount or 1/2 inch every four years in those who reported a high intake of whole grains. Furthermore, the low-grain group had significant increases in blood sugar levels and systolic blood pressure compared to those who ate more whole grains.

Eating fewer refined grains (packaged foods, such as chips, cookies, cereals, white bread, white rice, and boxed crackers) also led to lower increases in waist size and fewer triglycerides (fats in the blood), the researchers found. Therefore, making sure that the grains you are eating are whole and not refined is essential.

“Our findings suggest that eating whole-grain foods as part of a healthy diet delivers health benefits beyond just helping us lose or maintain weight as we age. In fact, these data suggest that people who eat more whole grains are better able to maintain their blood sugar and blood pressure over time. Managing these risk factors as we age may help to protect against heart disease” said Nicola McKeown, senior and corresponding author, in a press release.

The researchers believe there may be several reasons that whole grains may help people maintain their waist size and reduce their disease risk. Dietary fiber has a satiating effect and may help to avoid post-meal blood sugar spikes. Additionally, the vitamins, minerals, and antioxidants in whole grains may help lower blood pressure suggested Caleigh Sawicki, one of the study authors.

Whole grains also contain protein, which is additionally helpful in keeping you full and blood sugar steady.  For anyone who wants to get more protein, try adding the 10 Whole Grains With the Highest Protein Content, such as oats, buckwheat and quinoa.

How much and what type of grains should you eat?

According to the Dietary Guidelines for Americans 2020-2025, most Americans meet recommendations for total grain intakes, although 98 percent fall below recommendations for whole grains and 74 percent exceed limits for refined grains.

Furthermore, the guidelines note that half of Americans’ refined grain intake comes from foods such as sandwiches (white bread), pizza, and tacos and that another 20 percent comes from snacks and sweets including pretzels, cakes, and cookies, none of which are whole grains.

The USDA advises that the amount of grains someone needs to eat depends on their age, sex, height, weight, and level of physical activity. For women, the amount can also depend on if they are pregnant or breastfeeding.

For example, women need approximately 6-8 ounce equivalent, and men need about 6-10 ounce equivalents of whole grains per day. At least half of your total grains should be whole grains.

What are whole grains and how can we add them to our diet

Whole-grain foods are those grain-based foods –wheat, corn, rice, oats, barley, quinoa, sorghum, spelt, rye – that are eaten in their most whole or least processed form. A common belief is that eating carbs packs on belly fat, and many health-conscious adults make efforts to avoid them. However, this new study indicates that the more important decision is to make sure you’re eating whole grains, not refined carbs.

The following are one-ounce equivalents of whole grains that people can include as part of a healthy diet:

• 1 slice of whole-grain bread
• ½ cup bulgur wheat, buckwheat, or barley
• ½ cup cooked brown or red rice
• ½ cup cooked quinoa
• 1 cup low-sugar breakfast cereal
• ½ cup cooked oatmeal
• 2 rye crispbreads
• 5 whole-wheat crackers
• 1 small wholegrain chapati or roti
• ½ cup cooked whole grain pasta

The benefits of whole grains include the fact that they are packed with fiber, B vitamins, and minerals which have additional health benefits such as regulating energy, boosting the immune system, and supporting healthy bones.

Including adequate whole grains and swapping refined products for whole-grain alternatives makes good sense for not only your waistline but your overall health and disease risk.

Bottom Line: Whole grains help avoid belly fat and expanding waist size

When choosing what kinds of carbs to eat, look for whole grains since a new study finds that eating more whole grains can reduce the growth of our waist size over time, as well as protect against heart disease, high cholesterol, and chronic conditions like high blood pressure.

The post To Lose Belly Fat, Study Finds, Eat ‘Good Carbs’ for Smaller Waist Size appeared first on The Beet.

The most impressive thing about this research is that it took 30 years of follow-up to complete. The study tracked the dietary habits of nearly 5,000 people between 1985 and 2018. The researchers assessed a “Plant‐centered diet quality” by using A Priori Diet Quality Score (APDQS), which gave higher scores for “higher consumption of nutritionally rich plant foods and limited consumption of high‐fat meat products and less healthy plant foods.”

What they found was those with the highest APDQS score – most plants, least meat and dairy – had the lowest risk of heart disease. So the more plant-based foods you eat in your early adulthood and the fewer animal products you consume, the higher your chances of living heart disease-free in your 50s, 60s, and beyond. This matters because 48 percent of Americans suffer from heart disease, and many younger people have conditions such as high cholesterol, elevated blood pressure, chronic inflammation, and high triglycerides, that can lead to cardiovascular disease, including strokes, heart attacks and other symptoms that won’t show up as full-blown cardiovascular disease until later in life.

The foods that were identified as beneficial, according to the study, based on their known association with cardiovascular disease, were: Fruits, vegetables, beans, nuts and whole grains. Foods that had a negative impact on heart disease risk, as identified by the study authors, were fried potatoes, high-fat red meat, salty snacks, pastries, and soft drinks. Foods that were classified as “neutral foods” were potatoes, refined grains, lean meats, and shellfish.

Eating plant-based leads to being healthier post menopause

Meanwhile, a separate study that followed the dietary habits of women for15 years of follow-up found that for people in their 30s and 40s, eating more plant-based foods can lead to lower cholesterol and a lower risk of cardiovascular disease in post-menopausal decades.

Both studies were published in the Journal of the American Heart Association, a publication of the American Heart Association. The first study, “A Plant-Centered Diet and Risk of Incident Cardiovascular Disease during Young to Middle Adulthood,” looked at whether skipping the burgers and eggs (and eating a “plant-centered diet” starting in young adulthood (from age 18 to 30) was associated with a lower risk of cardiovascular disease 30 years later. It was.

“Earlier research was focused on single nutrients or single foods, yet there is little data about a plant-centered diet and the long-term risk of cardiovascular disease,” according to the study’s lead author, Yuni Choi, Ph.D., a postdoctoral researcher in the division of epidemiology and community health at the University of Minnesota School of Public Health in Minneapolis.

In the study of 123,330 post-menopausal women, who are part of the ongoing Women’s Health Initiative (WHI) Prospective Cohort Study, researchers from Brown University evaluated the impact of following a diet rich in the “portfolio of plant-based foods with U.S. Food and Drug Administration-approved health claims for lowering LDL (or bad) cholesterol levels, also known as the Portfolio Diet. The women Wenrolled in the study between 1993 and 1998, (at the age of 50-79, with an average age of 62). They did not appear to have cardiovascular disease. The study was conducted until 2017, or more than 15 years of follow-up. Women who followed the Portfolio diet most closely were 11 percent less likely to develop cardiovascular disease of any kind, 14 percent less likely to have coronary heart disease, and 17 and less likely to develop heart failure, the study found.

Bottom Line: To be healthier in your future, start eating plant-based now

According to the study: Long‐term consumption of a plant‐centered diet, starting in young adulthood, was associated with lower cardiovascular disease risk later in life.

For more great content about how to live healthier by eating more plant-based check out The Beet’s Health & Nutrition articles. For an easy 7 Day Beginner’s Guide to Going Plant-Based, start with this free meal plan, complete with 4 recipes a day and expert tips to stay on track.

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Why are red meats and processed meats bad for your heart? The study found that three mechanisms are triggered when you eat meat, which can lead to hardening of the arteries, blockages, and possible heart attacks and strokes. The worst meat for you is processed meat, which doubles your odds of getting heart disease.

Heart disease now afflicts 48 percent of the American population, and likely more, since many people may suffer from high blood pressure, a cause of heart disease, without knowing it since it has few symptoms, which is why it’s called the “silent killer” according to medical experts. Unprocessed red meat (like beef, pork, and lamb) raises heart disease risk by 9 percent. Plant-based protein has been found to lower the risk of heart disease in previous studies.

Meat-eating has been tied to heart disease in the past

Studies have linked meat-eating with heart disease in the past, but this review is a conclusive look at over a dozen studies and found a definitive connection between meat intake and heart disease. A plant-based diet has been linked to lowering heart disease risk, which is why doctors recommend the Mediterranean diet, or a “green” version of it, cutting out meat and dairy to lower saturated fat intake.

In the new study, moderate consumption of unprocessed red meat was associated with a 9 percent increase in heart disease while processed meat intake is associated with an 18 percent higher risk of heart disease.

Researchers at Oxford’s Nuffield Department of Population Health analyzed data from 13 cohort studies, which in total tracked the health of 1.4 million people for 30 years.

They defined meat as: Beef (including hamburgers), lamb, veal, goat, pork, sausage, ham, bacon, pastrami, deli meat, chicken, nuggets, turkey, and duck among other meats. They defined “meat-eating” as more than 50 grams, or 1.7 ounces, per day. Poultry was not found to have the same dangerous effects on heart disease, the study concluded.

“We know that meat production is a major contributor to greenhouse gas emissions and we need to reduce meat production and consumption to benefit the environment,” said Anika Knüppel, a co-lead author of the study.

Why are red meat and processed meat bad for you?

The mechanisms that lead to heart disease among red meat and processed meat eaters is most likely due to three factors:

1. Saturated fat is linked to heart disease.

The saturated fat in meat (and also found in dairy) has been shown to increase LDL cholesterol, a factor in heart disease. LDL causes calcium deposits, or plaque to build up in the arteries, creating blockages, which in turn leads to higher blood pressure and eventually causing heart failure, heart attacks or strokes.

A note about poultry: Unprocessed red and processed meat contain higher amounts of saturated fat per gram than poultry, which could explain the absence of an association with poultry intake, the authors surmise.

2. TMAO causes the hardening of the arteries.

Red meat prompts the body to produce is TMAO, or trimethylamine-N-oxide, which might contribute to an increased risk of heart disease by promoting atherosclerosis, or hardening of the arteries, which also contributes to high blood pressure, heart attacks, and strokes. Meat intake changes the gut microbiome and the bacteria required to break down meat increases circulating TMAO.

3. Processed meat is high in sodium.

Additionally, processed meat has high sodium content, which likely increases the risk of high blood pressure, “a causal risk factor for heart disease.” The study concludes: “Red and processed meat consumption is associated with higher levels of inflammatory biomarkers due to their high heme content.”

How to reduce risk of heart disease

To reduce the risk of heart disease, replace red meat with plant-based protein such as legumes, vegetables, fruit, nuts, seeds, and whole grains, all of which have plenty of protein. For example, tofu has as much protein as a chicken breast.

There are alternative ways to get all the protein, iron, and B12 you need from whole plant-based foods. On average you need between 46 grams and 56 grams of protein a day (more if you are training for a fitness event).

Most Americans get more protein than their body needs. To calculate how much protein you need, enter your weight into this formula: 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. More than that and you may be overdoing it and creating protein overload.

Bottom Line: Does red meat cause heart disease?

This is just the latest study to find that red meat and processed meat are associated with a higher risk of heart disease, and this study found that even 2 ounces a day is enough to raise your risk by up to 18 percent. To cut down on risk, and be heart healthier, ditch the meat and choose plant-based sources of protein instead.

If you’re looking for more ways to incorporate a healthy, plant-based diet into your day-to-day life, check out our Health and Nutrition articles.

Top 10 Sources of Plant-Based Protein According to a Nutritionist

1. Seitan

Protein: 21 grams in ⅓ cup (1 ounce) Seitan isn’t as popular as other proteins, but it should be! Made from wheat gluten, its texture resembles ground meat. It’s often used in pre-made veggie burgers or meatless nuggets. Seitan has a savory taste, like mushrooms or chicken, so it works well in dishes that call for an umami flavor. With a hearty texture, seitan can be the star of practically any vegan main dish. Add it to stir-fries, sandwiches, burritos, burgers, or stews. Like tofu, seitan will take on the flavor of any marinade or sauce.

2. Tempeh

Protein: 16 grams in 3 ounces If you like a protein with a bit of bite, add tempeh to your list. Made from fermented soybeans, tempeh has a slightly nutty flavor and is pressed into a block. Most varieties include some sort of grains, such as barley or millet. Not only is tempeh a plant-based source of protein, but the fermentation process also creates good-for-your-gut probiotics. You can cut tempeh right off the block and use it as the base for a sandwich or pan-fry it with some sauce. Or, crumble, heat, and make it the star of your next taco night.

3. Lentils

Protein: 13 grams in ½ cup cooked Lentils come in multiple varieties–red, yellow, green, brown, black. Regardless of the type lentils are small but mighty nutritional powerhouses. They pack a good amount of protein as well as iron, folate, and fiber. When cooked, brown lentils retain their texture and can be the base for a grain bowl or make a hearty substitute for ground meat in meatballs, lasagna, tacos or Bolognese. Red lentils are a bit softer and make a nice add-in for a hearty soup, chili, or stew.

4. Hemp Seeds

Protein: 10 grams in 3 tablespoons Hemp seeds are a tender and nutty seed, derived from the hemp plant. They contain good amounts of omega-3s, iron, folate, magnesium, phosphorus, and manganese. They are also a solid source of both soluble and insoluble fiber, which helps to keep your digestive tract healthy and humming. Because they pack a double whammy of protein and healthy fats, hemp seeds can help satisfy hunger, preventing those embarrassing stomach growls as you slog your way to your lunch break. Add them to your morning smoothie or sprinkle them on top of yogurt, oatmeal, or even a salad.

5. Tofu

Protein: 9 grams in 3 ounces (⅕ of a block) Made from coagulated soybeans, tofu is the most popular plant-based protein. Soy is one of the only meatless “complete” proteins, meaning that it contains all of the essential amino acids that the body can’t make but needs for muscle and immune function. With 15% of your daily calcium needs, tofu is also a good replacement for dairy.

6. Edamame

Protein: 9 grams of protein in ½ cup This sushi appetizer is a nutrient powerhouse, so eat it anytime. Edamame is really just another name for soybeans in their pods. Let’s list off some stats–a small ½-cup serving of edamame has 9 grams of protein, 15% of your daily vitamin C, 10% of your daily iron and 16% of your daily fiber. Keep a bag of edamame in your freezer to serve as a fun-to-eat side dish or opt for the shelled variety to toss into salads or a grain bowl.

7. Quinoa

Protein: 8 grams per cup (cooked) Quinoa is an ancient grain and since it’s gluten-free a great choice for anyone avoiding gluten. Add it to your burger recipe to create filling texture, or instead of meat in your taco or burrito. Quinoa is among the healthiest foods on the planet, delivering phytonutrients that have anti-inflammatory qualities, so keep it in your pantry for any meal that needs a filling grain. Just remember to soak it and rinse before cooking to get rid of any bitter taste.

8. Black Beans

Protein: 7 grams in ½ cup (canned) Eating beans on the regular might as well be a prerequisite for a plant-based diet. Not only are canned black beans inexpensive, but they also contribute 10% of your daily iron and 25% of your daily fiber to your diet. For less than $1 a can, beans can be the star of tacos, quesadillas, salads, soups, burgers, or dips.

9. Amaranth

Protein: 6 grams in ⅔ cup (cooked) Chances are you’ve never cooked amaranth. But you should, since this tiny, gluten- free grain is packed with almost 30% of your daily fiber and 20% of your daily iron. Cook it like a traditional grain to yield a soft, porridge-like texture. Many people add amaranth to other a hot breakfast cereal mixture, like oats and quinoa. It also pops like popcorn. Toss it in a pot with some oil and wait for it to pop up into a nutritious snack.

10. Peas

Protein: 5 grams in ⅔ cup If peas were one of your most hated veggies as a kid, it’s time to give them another chance. These green beans are a great low-calorie protein to keep in your freezer. Sure, they don’t always taste great when steamed or microwaved (who wants to eat mushy, overcooked peas?), but they do blend well into a yummy puree that can be slathered on toast. To amp up the flavor, add some lemon juice or mint to your mix before you blend.

The post Is Red Meat Bad For You? New Study Finds Red Meat Linked to Heart Disease appeared first on The Beet.

Your HDL goes up when fat is moving through the bloodstream to get used, such as to the muscles, as fuel during exercise. Even walking, hiking gardening, or any activity that lasts longer than your ready energy stores of glycogen in the muscles and liver can sustain will pull fat out of storage for use. So if LDL cholesterol shows fat going into the system (after a greasy cheeseburger and fries) then HDL is fat getting sent to the body as energy, to be used for activity (after 45 minutes of hiking that trail).

When you have too much low-density lipoprotein (LDL) cholesterol, it can lead to blockages as it calcifies and builds up into your blood vessels in the form of plaque which causes your blood vessels to narrow and like rocks in a stream, these plaques are hard to move out once lodged in place. Aiming to increase your HDL cholesterol can prevent that from happening, as its role is to absorb the cholesterol and take it back to the liver to be removed from the body.

According to MedlinePlus, a healthy LDL level is less than 100 mg/dL and a healthy HDL level is over 45 mg/dL. Although it’s important to have a higher HDL cholesterol level, it’s just as important to keep your LDL levels low since it can help to improve the LDL-to-HDL ratio. We once thought that the only way to raise HDL was through exercise and the only way to lower LDL was through food choices. But it turns out you can also eat to boost good cholesterol. Here’s what we know, from studies and research that has been scientifically proven, so far.

Try these 11 different foods to improve your HDL cholesterol

1. Oats

If you start your morning off with a hearty bowl of oatmeal, you’ll also be helping your HDL cholesterol levels rise. A 2019 review in Frontiers in Nutrition states that oat beta-glucans (a type of fiber) can help to metabolize and remove cholesterol from the body due to their ability to enhance the elimination of bile acids. Bile acids act as a warehouse for cholesterol, so eliminating them can also reduce cholesterol levels. It’s recommended to aim to get in 3 grams of beta-glucan, which is comparable to about ¾ cup of dry oats.

2. Beans and Legumes

Whether you choose chickpeas, lentils, soybeans, or black beans — they all are capable of improving your HDL cholesterol. A 2021 study found that ¾ cup of black beans showed lowered LDL cholesterol levels after 6 hours. A 2014 review of different studies also showed that eating ½ cup of various beans and legumes could drop LDL cholesterol levels by 6.6 mg/dL which would improve the LDL-to-HDL ratio.

3. Avocados

If you’re looking to get in more heart-healthy fats, look no further than avocados. A 2018 review of 7 different studies found that avocado intake was linked with a significant increase of HDL cholesterol, with a change of about 2.84 mg/dL.

4. Leafy greens

Similar to oats, leafy greens can bind to bile acids which can promote the removal of cholesterol. An animal study from 2019 showed that a diet that contains green leafy vegetables showed an improvement in total and LDL cholesterol after 6 weeks.

5. Soy foods

Soy foods contain both fiber and plant sterols which are claimed to be heart-healthy and have the ability to lower “bad” cholesterol. A 2019 meta-analysis of 46 studies found that soy protein consumed at a dose of 25 grams per day significantly improved LDL cholesterol levels by about 3 percent to 4 percent.

6. Berries

If you’re in the produce aisle, look to add some berries to your cart. Blackberries, strawberries, blueberries, raspberries, and more all contain beneficial fiber, antioxidants, and phytochemicals (chemical compounds made by plants). According to a 2010 review, various studies have found that berries show promising results when it comes to improving cardiovascular risk factors. This includes a decrease in LDL and total cholesterol, along with an increase in HDL cholesterol.

7. Flaxseed

Here are the flax facts. These little seeds pack a large punch when it comes to our health, bringing in healthy fats, fiber, and protein. A 2014 study found that consuming 3 tablespoons (30 grams) of flaxseed powder for 3 months lowered total cholesterol by 17 percent and “bad” cholesterol by about 20 percent. A similar 2011 study in people with diabetes saw a 12 percent increase in HDL cholesterol when they consumed 1 tablespoon (10 grams) of flaxseed powder daily for one month.

8. Beets

Whole beets, or even beet juice, are a good addition to your diet due to their beneficial mineral content but also their effect on cholesterol.

A 2015 study found that supplementation of beetroot juice for 15 days increased HDL cholesterol levels from 42.9 mg/dl to 50.2 mg/dl. Researchers believe this improvement comes from its dietary nitrate levels and phytochemicals.

9. Apples

As the saying goes, an apple a day keeps the doctor away. It can also improve your cholesterol levels. A 2020 study found that eating 2 apples per day that are high in proanthocyanidins (a type of polyphenol) decreased both total and LDL cholesterol levels. The soluble fiber in apples is a great way to help your gut health, the microbiome that helps determine your heart health and immune system, so make sure to add an apple a day!

10. Olive oil

Cooking with olive oil not only gives you a great flavor (and less pan-sticking), but it contains healthy monounsaturated fats, antioxidants, and anti-inflammatory properties. According to a 2012 article, evidence has indicated that olive oil can increase HDL cholesterol levels more so than a diet that is low in carbohydrates and fat.

11. Cashews

The perfect on-the-go snack is a handful of nuts, and your nut of choice may need to be cashews. A 2018 study found that eating 30 grams of cashews per day for 12 weeks increased plasma HDL cholesterol by 1.7 mg/dL. A different 2017 study also on cashews found that adding them to your diet can also decrease total cholesterol and LDL cholesterol levels.

The post The 11 Foods That Improve Good Cholesterol appeared first on The Beet.