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Economic Times
a day ago
- Health
- Economic Times
Leaving meat is not enough: New study reveals the vegetarian diet your heart really needs
Going vegetarian doesn't automatically mean a healthier heart, warns a Johns Hopkins University study. People who ate processed plant-based foods faced a 65% higher risk of heart damage. The research urges a shift from just 'plant-based' to 'nutrient-rich,' advocating for whole grains, fruits, and legumes over fries and refined carbs to truly safeguard cardiovascular health. A new study published in the American Journal of Preventive Cardiology reveals that simply eliminating meat isn't enough to improve heart health. Researchers found that consuming unhealthy plant-based foods—like fries, chips, and refined grains—can raise cardiac risk markers. (Image: iStock) Tired of too many ads? Remove Ads When 'Plant-Based' Becomes Problematic A well-balanced plant-based diet for heart health should be rich in fibre, antioxidants, and low in saturated fats. (Image: iStoxk) Healthy Plants vs. Unhealthy Plants Tired of too many ads? Remove Ads Not Just About What You Eliminate, But What You Choose Limitations and Real-World Impact For decades, giving up red meat has been seen as a fast track to better heart health . From lowering cholesterol to reducing blood pressure, the plant-based shift has been widely celebrated as a wholesome lifestyle choice. But new research suggests that this narrative needs a serious reality to The Mirror, a recent study, published in the American Journal of Preventive Cardiology and reported by News Medical, reveals a startling insight: not all plant-based diets are created equal, and simply cutting out meat may not be enough to protect your heart. In fact, some vegetarian diets could be doing more harm than study, led by researchers at Johns Hopkins University, analyzed the diets and heart health of more than 7,000 U.S. adults. What they found disrupts the usual assumptions about vegetarianism . Participants who consumed less healthy plant-based foods were found to have 65% higher chances of elevated cardiac troponin levels—biomarkers that indicate heart muscle damage and can be early warning signs of serious cardiac conditions like heart what exactly counts as less healthy plant food? The list may surprise you. It includes staples like French fries, mashed potatoes, potato or corn chips, and refined grains such as white rice, white bread, and sugary breakfast cereals. All technically vegetarian, but far from to the American Heart Association, a well-balanced plant-based diet should be rich in fibre, antioxidants, and low in saturated fats. Think whole grains, nuts, legumes, fruits, and leafy greens. These form the basis of the hPDI ( Healthful Plant-Based Diet Index) and the DASH diet (Dietary Approaches to Stop Hypertension)—two dietary models that were closely examined in the DASH diet, in particular, is designed to support individuals with high blood pressure. It emphasises vegetables, fruits, whole grains, and lean proteins, while cutting back on sodium, sugar, and processed foods . Participants adhering to the DASH diet over 12 weeks showed a measurable reduction in heart disease of the key revelations of the study is this: eliminating animal-based food isn't inherently heart-healthy if it's replaced by processed, nutrient-poor vegetarian options. 'People often assume vegetarian equals healthy, but it's not that simple,' the researchers noted. It's the quality of plant-based foods that determines cardiovascular benefit—not just the absence of the study leaned on self-reported dietary habits—which can introduce bias—it still raises a critical point. The rush to embrace plant-based living must be accompanied by informed choices. It's not about rejecting meat, but about embracing better research aims to spark more nuanced conversations around diet culture, especially at a time when plant-based eating is trending globally. 'This could change the way we talk about vegetarianism,' experts believe—encouraging people not just to go green, but to go clean.
Time of India
2 days ago
- Health
- Time of India
Leaving meat is not enough: New study reveals the vegetarian diet your heart really needs
For decades, giving up red meat has been seen as a fast track to better heart health . From lowering cholesterol to reducing blood pressure, the plant-based shift has been widely celebrated as a wholesome lifestyle choice. But new research suggests that this narrative needs a serious reality check. According to The Mirror, a recent study, published in the American Journal of Preventive Cardiology and reported by News Medical, reveals a startling insight: not all plant-based diets are created equal, and simply cutting out meat may not be enough to protect your heart. In fact, some vegetarian diets could be doing more harm than good. When 'Plant-Based' Becomes Problematic The study, led by researchers at Johns Hopkins University, analyzed the diets and heart health of more than 7,000 U.S. adults. What they found disrupts the usual assumptions about vegetarianism . Participants who consumed less healthy plant-based foods were found to have 65% higher chances of elevated cardiac troponin levels—biomarkers that indicate heart muscle damage and can be early warning signs of serious cardiac conditions like heart attacks. So what exactly counts as less healthy plant food? The list may surprise you. It includes staples like French fries, mashed potatoes, potato or corn chips, and refined grains such as white rice, white bread, and sugary breakfast cereals. All technically vegetarian, but far from heart-friendly. iStock A well-balanced plant-based diet for heart health should be rich in fibre, antioxidants, and low in saturated fats. (Image: iStoxk) Healthy Plants vs. Unhealthy Plants According to the American Heart Association, a well-balanced plant-based diet should be rich in fibre, antioxidants, and low in saturated fats. Think whole grains, nuts, legumes, fruits, and leafy greens. These form the basis of the hPDI ( Healthful Plant-Based Diet Index) and the DASH diet (Dietary Approaches to Stop Hypertension)—two dietary models that were closely examined in the study. You Might Also Like: Harvard expert reveals the secret superfood you're probably ignoring that could protect your heart The DASH diet, in particular, is designed to support individuals with high blood pressure. It emphasises vegetables, fruits, whole grains, and lean proteins, while cutting back on sodium, sugar, and processed foods . Participants adhering to the DASH diet over 12 weeks showed a measurable reduction in heart disease markers. Not Just About What You Eliminate, But What You Choose One of the key revelations of the study is this: eliminating animal-based food isn't inherently heart-healthy if it's replaced by processed, nutrient-poor vegetarian options. 'People often assume vegetarian equals healthy, but it's not that simple,' the researchers noted. It's the quality of plant-based foods that determines cardiovascular benefit—not just the absence of meat. Limitations and Real-World Impact While the study leaned on self-reported dietary habits—which can introduce bias—it still raises a critical point. The rush to embrace plant-based living must be accompanied by informed choices. It's not about rejecting meat, but about embracing better plants. The research aims to spark more nuanced conversations around diet culture, especially at a time when plant-based eating is trending globally. 'This could change the way we talk about vegetarianism,' experts believe—encouraging people not just to go green, but to go clean. You Might Also Like: How being in love can actually boost your heart health, according to cardiologists You Might Also Like: Harvard doctor warns about 4 common mistakes that can destroy heart health
Business Standard
2 days ago
- Health
- Business Standard
Heart-smart eating: Diet tips to lower risk of sudden cardiac arrest
'Our heart health depends on our diet,' says Dr N Sandeep, Consultant – Cardiology, Manipal Hospital Vijayawada. 'The food choices we make every day can boost or harm our heart health, and most of us are often oblivious to this fact.' It's not just about avoiding fatty foods or salt anymore. The heart thrives on a balanced intake of nutrients, which includes healthy fats, fibre, antioxidants, and vitamins. What we eat directly affects inflammation, blood pressure, cholesterol levels, and arterial health, all of which are key contributors to cardiovascular risk, including sudden cardiac arrest. What foods should you eat daily to protect your heart? According to experts, the DASH (Dietary Approaches to Stop Hypertension) diet, which is rich in fruits, vegetables, whole grains, and low-fat dairy, has been shown to reduce blood pressure and protect heart function. Dr Dibyaranjan Behera, Consultant – Interventional Cardiologist at Manipal Hospital Bhubaneswar, recommends eating these foods every day to keep your heart in shape: Leafy greens like spinach and kale (rich in nitrates and Vitamin K) Berries for their polyphenols and anti-inflammatory benefits Nuts (especially almonds and walnuts) for healthy fats and antioxidants Whole grains such as oats and brown rice for cholesterol-lowering fibre Fatty fish like salmon or mackerel for heart-protecting omega-3s (vegetarian alternatives include flaxseeds and chia seeds) These foods reduce oxidative stress, lower bad cholesterol (LDL), improve blood pressure, and protect arteries, all critical in lowering the risk of sudden cardiac events. For those with pre-existing heart conditions, Dr Behera advises a diet rich in whole, unprocessed foods and regular monitoring with a healthcare provider to manage risks more effectively. Which fats are heart-healthy, and which should you avoid? The doctors recommend the following: Avoid trans fats (found in processed snacks, baked goods, and fried items) completely. They raise LDL (bad cholesterol) and lower HDL (good cholesterol), doubling heart risk. Limit saturated fats found in red meat and full-fat dairy, which also raise LDL cholesterol. Replace with unsaturated fats from nuts, seeds, olive oil, and avocado. These improve vascular function and reduce inflammation. 'Making smart food choices for protecting heart health isn't about restriction—it's about balance,' adds Dr Sandeep. Should you cut back on salt for heart health? According to the experts, salt is problematic. 'Too much salt increases blood pressure and puts your heart under strain,' said Dr Sandeep. Smart salt swaps include: What's the easiest way to start eating heart-smart? The doctors emphasised that there is no need for a major overhaul to make a big impact. Small changes can go a long way:
Daily Mirror
2 days ago
- Health
- Daily Mirror
Cardiologist issues food advice to lower blood pressure in hours
A heart doctor says eating the right food is key and you can notice a difference in a matter of hours Munching on leafy greens might not seem as appealing as a biscuit, but such a tiny tweak to your eating habits could make a world of difference. And according to those in the know, tucking into a bit of spinach could be a game-changer. The often overlooked veg has the potential to lower your systolic blood pressure, and a doctor noted that improvements can be spotted within "hours" - and with "daily intake" it could work wonders. Speaking to Parade, Doctor Deepak Talreja, cardiologist and clinical chief of cardiology at Sentara Health, said: "Spinach may help lower systolic blood pressure, largely due to its rich content of dietary nitrates. "When we eat nitrate-rich foods like spinach, the body converts nitrates to nitric oxide, a molecule that relaxes and dilates blood vessels." With your blood vessels in a more relaxed and widened state, blood can flow more effortlessly, decreasing the vascular resistance, which is essentially the resistance to blood flow in the veins and arteries. "This can lead to a modest reduction in systolic blood pressure," he said. He proceeded to cite several studies backing the effects of spinach on systolic blood pressure and highlighted one study in particular. He said: "A randomised crossover trial published in Hypertension found that a diet high in nitrate-rich vegetables such as spinach significantly reduced both systolic and diastolic blood pressure in hypertensive patients, particularly when consumed regularly. "The effect may be seen within hours of consumption and can persist with daily intake. Regularly incorporating fresh spinach into meals - whether in salads, smoothies or sautés - can be a simple, natural way to support healthier blood pressure and overall cardiovascular wellbeing." Dr Talreja added: "While spinach alone won't replace medications or other proven treatments, it can be part of a broader dietary strategy aligned with the DASH (Dietary Approaches to Stop Hypertension) and Mediterranean diets - both of which are associated with lower cardiovascular risk." Rich in potassium, spinach also helps regulate sodium and blood pressure levels. Additionally, it is an excellent source of magnesium. As an antioxidant-rich food, spinach is high in vitamin C, vitamin E, and beta-carotene, which can help mitigate the risk of damage and clogged blood vessels, as well as high cholesterol. The Hypertension study adds that beetroot juice is also a great example of a "single dose of dietary inorganic nitrate" that can reduce your blood pressure. They said that in a double-blind, placebo-controlled trial, 68 people with hypertension were randomly assigned to drink either 250 mL of nitrate-rich beetroot juice or nitrate-free (placebo) juice every day for 4 weeks. Participants were either not on medication or already being treated for high blood pressure, and ranged in age from 18 to 85. Results showed that those who drank the nitrate-rich juice had significant reductions in blood pressure measured at the clinic, at home, and over 24 hours. These effects lasted throughout the 4 weeks with no signs of the body adapting (which they call "tachyphylaxis"). Additionally, blood vessel function improved by about 20%, and artery stiffness decreased. There were no changes in the placebo group. The researchers concluded: "This is the first evidence of durable BP reduction with dietary nitrate supplementation in a relevant patient group. These findings suggest a role for dietary nitrate as an affordable, readily-available, adjunctive treatment in the management of patients with hypertension (funded by The British Heart Foundation)."
Time of India
3 days ago
- Business
- Time of India
Sapphire Reserve: Amex, JPMorgan Chase tease major updates amid intensifying credit card battle
Sapphire Reserve, Amex rivalry Live Events (You can now subscribe to our (You can now subscribe to our Economic Times WhatsApp channel The Chase Sapphire Reserve is getting a major update and it's coming at a higher cost which includes a higher annual fee of $795. Chase is also launching the Chase Sapphire Reserve for Business card as a premium luxury business travel card, reports Bloomberg as part of an overhaul marking the biggest US bank's latest volley in the ultra-competitive world of premium credit cards JPMorgan Chase on Tuesday unveiled an update to its premium credit card, which will now carry a $795 annual fee, a 45% jump from its previous level. The development at a time when American Express teased updates coming later this year to its travel-focused Platinum credit cards, announcing what it called its 'largest investment ever' in a credit-card long-running rivalry between the country's top premium credit cards is about to heat up again. While JPMorgan Chase announced last week that a revamp of its popular Sapphire Reserve card — known for its travel and dining perks since its viral 2016 debut — is on the also is now offering complimentary subscriptions to Apple's (AAPL) Apple TV+ and Apple Music through June 22, 2027; up to $300 annually in DoorDash (DASH) credits; up to $300 annually in StubHub credits for concert and event tickets; and up to $500 annually in hotel credits for some prepaid bookings made through The Edit by Chase response, American Express revealed Monday that significant updates are planned for both its consumer and business Platinum cards later this year. Though details remain scarce, the company described the upcoming changes as its most substantial investment in a card refresh to date.'We're going to take these cards to a new level, not only in what they offer in travel, dining and lifestyle benefits, but also in how they look and feel,' Howard Grosfield, Amex's group president for US consumer services, said in a statement raised its Platinum card annual fee to $695 in July 2021, when it also added $200 in annual hotel credits. Since then, the New York-based company has faced intensifying competition for premium credit-card customers, including from JPMorgan Chase & Co.'s Sapphire Reserve card and Capital One Financial Corp.'s Venture X Rewards Express was a trailblazer in the premium credit card market, introducing cards that combined travel and hotel perks with access to its exclusive airport lounges. That dominance was challenged in 2016 when JPMorgan disrupted the space with its Sapphire card, offering a generous sign-up bonus and a range of attractive analysts expect the rivalry to intensify, with both companies likely expanding their offerings in travel, dining, and experiences—while also potentially increasing annual fees, a trend seen in recent the Amex Platinum card carries a $695 annual fee, compared to $550 for the JPMorgan Sapphire has surfaced on Reddit and other online forums that JPMorgan may raise the Sapphire's annual fee to $795, though a company spokesperson declined to address the to Grosfield, the updated Platinum card is scheduled to debut this fall.
