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Heart Matters

Heart Matters, edited by Cardiologist Professor Peter Barlis, is a trusted resource dedicated to providing you with simplified and accurate information about cardiovascular health. It aims to bridge the gap between scientific discoveries and their practical application, empowering you to make informed decisions and promote overall cardiovascular wellness.

FDA Approves WEGOVY (semaglutide) for Cardiovascular Disease Prevention

by Heart Matters March 9, 2024

written by Heart Matters

In a significant stride towards combating cardiovascular disease (CVD), the U.S. Food and Drug Administration (FDA) recently approved WEGOVY (semaglutide), a novel medication demonstrating protective benefits against CVD. This milestone marks a pivotal moment in the pharmaceutical landscape, offering new hope for individuals at risk of this prevalent and potentially life-threatening condition.

Mechanism of Action

WEGOVY (semaglutide), developed by Novo Nordisk, is an injectable prescription medication designed to manage weight by regulating appetite and reducing caloric intake. It mimics the action of a naturally occurring hormone called glucagon-like peptide-1 (GLP-1), which helps regulate appetite, food intake, and blood sugar levels. By activating GLP-1 receptors in the brain, WEGOVY reduces appetite and calorie intake, leading to weight loss. It also slows down stomach emptying, helping control blood sugar levels and potentially contributing to its cardiovascular benefits.

Evidence

The landmark study involved over 17,500 participants aged 45 and older across 41 countries. Tracked for over three years, participants with a BMI of 27 or higher received weekly injections of WEGOVY or a placebo alongside standard heart medications. Results revealed a 20% reduction in the risk of heart attack, stroke, or heart-related death among those receiving WEGOVY compared to the placebo group. Notably, WEGOVY recipients experienced significant weight loss (about 9%) and improvements in key markers of heart disease, including inflammation, cholesterol levels, blood sugars, blood pressure, and waist circumference.

Potential Side Effects

Some potential side effects of WEGOVY (semaglutide) include nausea, vomiting, diarrhea, constipation, abdominal pain, decreased appetite, indigestion, fatigue, dizziness, headache, and injection site reactions. More serious side effects like pancreatitis or gallbladder problems may occur. It’s crucial for individuals taking WEGOVY to report any unusual symptoms to their healthcare provider promptly.

FDA Decision

The FDA’s decision to approve WEGOVY (semaglutide) for its protective benefits against CVD highlights the need for innovative approaches in tackling the global burden of cardiovascular disease. Obesity, a significant risk factor for CVD, contributes to conditions such as hypertension, diabetes, and dyslipidemia. WEGOVY can potentially mitigate these risk factors and reduce adverse cardiovascular events. However, individualized treatment plans and carefully considering benefits versus risks are essential.

Conclusion

The FDA’s approval of WEGOVY (semaglutide) represents a significant milestone in the fight against cardiovascular disease. By embracing innovative therapies like WEGOVY, we can work towards a future where CVD is no longer a leading cause of morbidity and mortality. However, it’s crucial to acknowledge potential side effects and prioritize individualized treatment plans, along with lifestyle modifications, to ensure optimal patient outcomes.

March 9, 2024 0 comments

Research Insights

Plastic Particles in Cholesterol Plaques Linked to Poor Outcomes

by Heart Matters March 9, 2024

written by Heart Matters

Plastics, from food packaging to electronic devices, have become integral to our daily lives. However, the alarming rise in plastic pollution has raised concerns about its impact on human health. A recent New England Journal of Medicine study (linked here) has shed light on a potential link between plastics found in cholesterol deposits inside the carotid artery and future cardiovascular events.

Study Background

Carotid plaques are deposits of cholesterol, fat, calcium, and other substances that build up inside the carotid arteries, the major blood vessels in the neck that supply blood to the brain, face, and neck (see below figure). Over time, these plaques can narrow the carotid arteries, restricting blood flow to the brain. If a piece of plaque breaks off and travels to the brain, it can block a smaller blood vessel, causing a stroke.

The risk of stroke increases when the carotid arteries become severely narrowed or if a piece of plaque breaks off and causes a blockage in a blood vessel leading to the brain. This can result in a lack of oxygen and nutrients to brain cells, leading to stroke symptoms such as sudden weakness or numbness on one side of the body, difficulty speaking or understanding speech, vision problems, and severe headaches.

Carotid endarterectomy

This is a surgical procedure performed to remove plaque buildup from the carotid arteries. It is typically considered for individuals with significant narrowing (stenosis) of the carotid arteries, usually due to atherosclerosis (plaque buildup).

Carotid endarterectomy is considered when:

Symptoms are present: If an individual experiences symptoms of reduced blood flow to the brain, such as transient ischemic attacks (TIAs) or minor strokes, and diagnostic tests reveal significant narrowing of the carotid arteries, carotid endarterectomy may be recommended to reduce the risk of future strokes.

High-grade stenosis: If imaging tests, such as ultrasound or angiography, show that the carotid artery is severely narrowed (usually greater than 70%) and the individual has not experienced symptoms, carotid endarterectomy may still be considered to prevent future strokes. The decision is always personalized and will occur following discussions with yourself, a neurologist, and the vascular surgeon.

Other factors: The decision to undergo carotid endarterectomy may also consider other factors, such as the individual’s overall health, age, risk factors for stroke (such as smoking, high blood pressure, and diabetes), and plaque in other blood vessels while also considering one’s surgical fitness.

Vascular surgeons typically perform carotid endarterectomy. This procedure involves an incision in the neck to access the carotid artery, removing plaque buildup and repairing the artery.

This illustration depicts a brain with an area of stroke resulting from plaque buildup in the carotid artery. The plaque buildup restricts blood flow to the brain, leading to reduced oxygen supply and tissue damage, characteristic of a stroke. This representation highlights the potential consequences of carotid artery disease, emphasizing the importance of managing plaque buildup to prevent stroke and other related complications.

What This Study Tells Us

The study published on March 7, 2024, in the New England Journal of Medicine (linked here) revealed a significant potential connection between plastic particles found within cholesterol plaques of individuals with narrowed carotid arteries. This intriguing study underscores the widespread presence of plastics in our environment, which, once released into nature, tend to degrade into minuscule fragments. In this investigation, these fragments, categorized as microplastics (less than five millimeters) and nanoplastics (less than 1000 nanometers), were closely examined.

This study explored the relationship between these tiny microplastics and nanoplastics (MNPs), found in carotid artery plaque and the likelihood of cardiovascular events. Researchers conducted a thorough investigation involving patients with asymptomatic carotid artery disease who were scheduled for carotid endarterectomy.

They examined the removed plaque samples using various advanced techniques, including electron microscopy, to detect the presence of MNPs and evaluate inflammatory biomarkers in the samples. The main goal was to determine whether the presence of MNPs was associated with an increased risk of heart attack, stroke, or death.

Findings

This study, which included 312 patients who underwent carotid endarterectomy, showed that microplastics and nanoplastics were detectable in the excised plaque of 58% of the patients.

Patients with evidence of MNPs were younger, more likely to be men, less likely to have hypertension, more likely to have diabetes, cardiovascular disease, and dyslipidemia, and more likely to smoke.

The presence of microplastics or nanoplastics in carotid artery plaque was associated with a subsequent risk of nonfatal myocardial infarction, nonfatal stroke, or death from any cause that was 2.1 times that in patients whose plaques did not contain microplastics or nanoplastics.

How do plastics enter our bodies?

Based on the information provided by the study authors, the sources of microplastics and nanoplastics (MNPs) are as follows:

Plastic production: The production of plastics is constantly increasing, leading to the widespread distribution of plastic particles in the environment. Plastics can enter the environment through various means, such as ocean currents, atmospheric winds, and terrestrial phenomena.
Degradation of plastics: Once released into nature, plastics are susceptible to degradation, forming microplastics (particles smaller than 5 mm) and nanoplastics (smaller than 1000 nanometers). This degradation can occur due to various factors, including exposure to sunlight, mechanical abrasion, and chemical breakdown.
Human activities: Microplastics and nanoplastics can enter the body through ingestion, inhalation, and skin exposure. Humans can be exposed to MNPs through various sources, such as contaminated food and water, air pollution, and contact with plastic-containing products.

Transportation of plastics:

Ingestion: MNPs can enter the human body by ingesting contaminated food and water. Plastics can accumulate in the gastrointestinal tract and interact with tissues and organs.
Inhalation: MNPs can also enter the body through air pollution inhalation. Plastic particles can be present in fine particulate matter (PM2.5) and transported long distances by wind.
Skin exposure: MNPs can interact with the skin and potentially penetrate the body through dermal absorption.

Study Implications

The present study provides strong evidence to link these plastics to cardiovascular disease. The study’s findings suggest that patients with detectable MNPs in their carotid artery plaques are at a higher risk of cardiovascular events than those without MNPs. Moreover, the study highlighted that MNPs could trigger toxic effects and increase inflammatory biomarkers in plaque, further escalating the risk of adverse cardiovascular outcomes.

According to an accompanying Editorial by Dr Philip J. Landrigan, M.D:

Although we do not know what other exposures may have contributed to the adverse outcomes among patients in this study, the finding of microplastics and nanoplastics in plaque tissue is itself a breakthrough discovery that raises a series of urgent questions.

Conclusion

In conclusion, this study illuminates the correlation between microplastics and nanoplastics (MNPs) found within carotid artery plaques and the heightened risk of cardiovascular events. The findings underscore the potential negative impacts of plastic pollution on human health, raising the issue that these considerations extend beyond climate and environmental impact to affect human cardiovascular outcomes directly.

Addressing plastic pollution and its repercussions on human health is critical in safeguarding cardiovascular well-being and public health. Further research is crucial to understand better the mechanisms underlying these associations and to develop effective strategies for mitigating the adverse effects of plastic pollution on cardiovascular health.

March 9, 2024 0 comments

Symptoms

Do you have a persisting dry cough? Read on

by Heart Matters March 2, 2024

written by Heart Matters

As a Cardiologist, I frequently hear patients discussing a dry cough – one of the more common symptoms they encounter. Despite undergoing multiple tests to identify potential causes such as asthma, COVID-19, lung disease, or gastric reflux, the cough persists. It might even be more noticeable during nighttime. So, the question arises: Which medication could be responsible for this? Let’s delve deeper!

If you’ve been diagnosed with hypertension (high blood pressure) and are undergoing medication, you might have experienced a dry cough as a potential side effect. In this article, we will illuminate the relationship between a dry cough and blood pressure medications, specifically focusing on ACE inhibitors (Angiotensin-Converting Enzyme inhibitors). Grasping this connection will aid those on these medications in recognizing and effectively managing this frequently encountered side effect through consultations with their healthcare provider.

Gaining Insight into ACE Inhibitors

ACE inhibitors, a commonly prescribed medication class for managing high blood pressure, work by relaxing blood vessels, minimizing fluid retention, and consequently reducing blood pressure levels. They influence a rather intricate hormonal system in our bodies, known as the renin-angiotensin-aldosterone system, essential for maintaining normal homeostasis.

ACE inhibitors function by blocking the ACE receptors, which leads to reduced constriction of blood vessels and the elimination of excess salt and fluids. This mechanism contributes to the reduction of blood pressure.

ACE inhibitors consistently demonstrate cardiovascular protection by improving survival rates and decreasing the risk of significant cardiovascular events. These benefits span diverse patient groups affected by vascular conditions like hypertension, stable coronary artery disease, myocardial infarction (MI), and heart failure (HF). Additionally, ACE inhibitors prove their effectiveness in preventing strokes and delivering cardioprotective and nephroprotective effects for individuals with diabetes.

The cardiovascular advantages of ACE Inhibitors have prompted wide approval from prominent clinical practice guidelines including the European Society of Cardiology (ESC), the American Heart Association (AHA), the American College of Cardiology (ACC), and the Cardiac Society for Australia and New Zealand (CSANZ). Consequently, these guidelines advocate for ACE inhibitors as the preferred choice in managing coronary and atherosclerotic vascular diseases, high blood pressure, heart failure and in the treatment of patients following heart attack (myocardial infarction).

1. 1. Lisinopril
    - Generic Name: Lisinopril
    - Trade Names: Prinivil, Zestril
  2. Enalapril
    - Generic Name: Enalapril
    - Trade Names: Vasotec, Epaned
  3. Ramipril
    - Generic Name: Ramipril
    - Trade Names: Altace, Tritace
  4. Captopril
    - Generic Name: Captopril
    - Trade Names: Capoten
  5. Quinapril
    - Generic Name: Quinapril
    - Trade Names: Accupril
  6. Moexipril
    - Generic Name: Moexipril
    - Trade Names: Univasc
  7. Perindopril
    - Generic Name: Perindopril
    - Trade Names: Coversyl, Aceon
  8. Fosinopril
    - Generic Name: Fosinopril
    - Trade Names: Monopril
  9. Trandolapril
    - Generic Name: Trandolapril
    - Trade Names: Mavik

The Dry Cough Side Effect

The ACE inhibitor cough is often described as persistent and unproductive, meaning it does not produce mucus or phlegm. While the exact mechanism behind this side effect is not fully understood, it is believed to be related to the accumulation of bradykinin, which causes blood vessels to dilate. ACE inhibitors block the breakdown of bradykinin, leading to its increased levels, which can irritate the respiratory tract and trigger a cough reflex.

Taking Control of the Dry Cough

If ACE inhibitors are causing you to experience a dry cough, engaging with your healthcare provider becomes essential. They will evaluate the cough’s severity, assess your condition, and deliberate on potential adjustments or alternatives for your medication routine.

In certain instances, the body may adapt to the medication over time, resolving the cough. Nevertheless, when the cough persists and disrupts your comfort, your healthcare provider might explore transitioning you to a different category of blood pressure medication, such as angiotensin receptor blockers (ARBs). ARBs operate differently from ACE inhibitors and are less likely to induce the dry cough side effect. For milder cases, tweaking the dosage or introducing other blood pressure therapy categories to complement the ACE inhibitor – such as incorporating calcium channel blockers like amlodipine or diuretics like thiazides – could also assist in mitigating the cough.

Angiotensin receptor blockers may be an alternative to ACE inhibitors where cough is persisting.

Conclusion

If you are taking ACE Inhibitors and facing a persistent dry cough, it’s important to recognize that this could be a side effect of the medication. While the ACE inhibitor-induced cough may be bothersome, it should not overshadow the positive impact these medications have on cardiovascular health. By addressing potential side effects in partnership with your healthcare professional, you can strive for optimal heart health while minimizing inconvenience.

March 2, 2024 0 comments

Research Insights

RNA Injection Therapy: A Breakthrough in High Blood Pressure Treatment?

by Heart Matters March 2, 2024

written by Heart Matters

High blood pressure presents a formidable global health challenge, often lurking without noticeable symptoms for years. Left unchecked, it can trigger enduring cardiovascular and renal alterations. Managing this silent menace poses difficulties, as medications may provoke adverse effects, leaving patients feeling worse despite the potential benefits of treatment. Hence, the recent JAMA study (RNA Interference With Zilebesiran for Mild to Moderate Hypertension – The KARDIA-1 Randomized Clinical Trial by George Bakris MD et al) delving into the efficacy of six-monthly RNA injections as a treatment avenue is both timely and compelling. Let’s delve into the background of hypertension and then examine what this present study adds to the field.

Understanding Hypertension

Hypertension, commonly known as high blood pressure, is a chronic medical condition characterized by elevated blood pressure levels persistently above the normal range. It poses a significant risk factor for various cardiovascular diseases, including heart attacks and strokes.

Diagnosis of Hypertension

Diagnosis typically involves multiple blood pressure readings taken on different occasions, with hypertension classified into stages based on severity. Goal posts frequently change regarding what values represent high blood pressure. The World Health Organization (WHO) suggests a blood pressure goal is less than 130/80 if you have:

Cardiovascular disease (heart disease or stroke)
Diabetes (high blood sugar)
Chronic kidney disease
High risk for cardiovascular disease

For most people, the goal is to have a blood pressure of less than 140/90.

Lifestyle Treatment Strategies

Lifestyle modifications play a crucial role in managing hypertension. These include:

Healthy Diet: Adopting a balanced diet, with many of the principles of the Mediteranean diet offers ample variety, fiber, antioxidants, and healthy fats.

Reducing Sodium Intake: Limiting the consumption of sodium-rich foods to help lower blood pressure, particularly in processed foods where salt and sugar may be hidden ingredients in otherwise ‘healthy’ labeled foods

Regular Physical Activity: Engaging in regular exercise to improve cardiovascular health.

Limiting Alcohol Consumption: Moderating alcohol intake to maintain healthy blood pressure levels.

Maintaining Healthy Weight: Achieving and maintaining a healthy weight through proper diet and exercise.

Stress Reduction Techniques: Incorporating stress-relieving activities such as meditation or yoga into daily routines.

Smoking Cessation: Quitting smoking to reduce the risk of cardiovascular complications associated with hypertension.

Managing obstructive sleep apnea – this is an often-forgotten contributing factor to high blood pressure and one that should be considered.

Natural Supplements and Management Strategies

Some natural supplements have shown potential in managing blood pressure. These may have a small impact on blood pressure and may be suitable with appropriate physician supervision for mild cases before considering medication.

These include:

Garlic: Known for its potential to lower blood pressure.

Omega-3 Fatty Acids: Found in fatty fish like salmon and mackerel, may help reduce blood pressure.

Coenzyme Q10: A compound that may benefit blood pressure levels.

Magnesium: Magnesium supplementation has been associated with modest reductions in blood pressure and may benefit individuals with magnesium deficiency.

Nitric Oxide Products: Nitric oxide plays a crucial role in dilating blood vessels and improving blood flow. Some supplements or foods that promote nitric oxide production, such as beetroot juice or nitrate-rich foods, may help lower blood pressure.

It’s important to note that while these supplements show promise, their efficacy may vary, and consultation with a healthcare professional is advisable before incorporating them into treatment plans.

Classes of Antihypertensives

When blood pressure continues to rise despite lifestyle changes, it is important to work on achieving lower blood pressure with medication. The aim is always to limit the number and dosage of medicines.

Commonly used classes of antihypertensive medications include:

Diuretics: Thiazide diuretics help the body eliminate excess sodium and water, thereby reducing blood volume and pressure.

ACE Inhibitors: These medications inhibit the action of the angiotensin-converting enzyme, leading to vasodilation and reduced blood pressure.

ARBs (Angiotensin II Receptor Blockers): Similar to ACE inhibitors, ARBs block the action of angiotensin II, resulting in vasodilation and lowered blood pressure.

Calcium Channel Blockers: These medications prevent calcium from entering the heart and blood vessel cells, leading to the relaxation of blood vessels and reduced blood pressure.

Beta-Blockers: They block the effects of adrenaline on the heart and blood vessels, reducing heart rate and blood pressure.

Alpha-Blockers: These medications block the action of certain nerve impulses, leading to the relaxation of blood vessels and reduced blood pressure.

Central Agonists: These drugs work by reducing the activity of the sympathetic nervous system, resulting in decreased heart rate and blood pressure.

Management of hypertension often involves a combination of lifestyle changes and medication from one or more of these classes, tailored to the individual patient’s needs and health profile.

What is Zilebesiran?

Zilebesiran is an RNA-based therapeutic agent designed to target specific genetic pathways involved in regulating blood pressure. Specifically, it utilizes RNA interference (RNAi) technology to downregulate the expression of genes associated with hypertension. It impacts pathways involved in the renin-angiotensin pathways, specifically on angiotensinogen.

By reducing the levels of specific proteins involved in hypertension regulation, Zilebesiran helps to modulate blood pressure levels and mitigate the effects of high blood pressure on cardiovascular health. Overall, Zilebesiran represents a novel approach to hypertension treatment by leveraging RNA technology to target specific genetic pathways, offering the potential for more precise and tailored therapeutic interventions for individuals with high blood pressure.

Recent Study

The JAMA study recently evaluated Zilebesiran, which is given to patients with high blood pressure every three or six months with a single injection delivered beneath the skin (subcutaneous). The KARDIA-1 was a phase 2 randomized study conducted at 78 sites in Canada, Ukraine, the UK, and the US between July 2021 and June 2023. Key take-home messages of the trial are:

Zilebesiran, an investigational RNA interference therapeutic, significantly reduced 24-hour mean ambulatory systolic blood pressure (SBP) in adults with mild to moderate hypertension.
The study included 394 randomized patients, with 377 patients included in the full analysis set.
Zilebesiran doses of 150 mg, 300 mg, or 600 mg every six months, or 300 mg every three months significantly decreased SBP at 3 and 6 months compared to placebo.
Adverse events were reported in 60.9% of patients receiving zilebesiran, with injection site reactions and mild hyperkalemia being the most common nonserious drug-related adverse events.
Treatment with zilebesiran was associated with significant reductions in 24-hour mean ambulatory systolic blood pressure (SBP) at month three compared with placebo, with reductions of up to 16.7 mm Hg.
The reductions in SBP were maintained over the full diurnal cycle, with consistently lower daytime BP, nighttime BP, and office BP in zilebesiran-treated patients.
The study suggests that biannual dosing of zilebesiran may provide durable blood pressure reductions and could be a potential therapeutic strategy for patients with hypertension.

The study highlighted the novel approach of targeting hepatic angiotensinogen synthesis for blood pressure regulation. Overall, the trial adds to the current literature by providing evidence for the efficacy and safety of zilebesiran as a therapeutic strategy for patients with hypertension.

Conclusion

In conclusion, the use of Zilebesiran as an RNA-based therapeutic agent administered every three or six months presents a promising alternative strategy to daily or multiple-times-a-day medication for managing hypertension. This approach addresses concerns related to variable compliance and potential side effects associated with traditional medications. While the potential benefits of this treatment avenue are exciting, further studies are warranted to confirm its long-term efficacy and tolerability as an injectable medication. Nonetheless, Zilebesiran represents a significant advancement in hypertension management and opens the door to a new era of personalized and convenient therapeutic options for patients with high blood pressure. Watch this space!!

March 2, 2024 0 comments

Healthy Living

Cinnamon: A Heart-Healthy Spice for Your Diet

by Heart Matters March 2, 2024

written by Heart Matters

Cinnamon is a popular spice that’s been used for centuries in many cultures for its distinct aroma, flavor, and medicinal properties. However, not all cinnamon is created equal. There are several different types of cinnamon available, with varying levels of health benefits. In this article, we’ll explore the different types of cinnamon and the benefits of Ceylon cinnamon, also known as “true” cinnamon.

Types of Cinnamon:

Ceylon Cinnamon – Also known as “true” cinnamon, it is the most expensive and rare variety of cinnamon. It is grown in Sri Lanka, Madagascar, and the Seychelles. Ceylon cinnamon is light brown in color, with a sweet and delicate flavor.
Cassia Cinnamon – The most common variety of cinnamon, it is grown in China, Vietnam, and Indonesia. Cassia cinnamon is dark brown in color, with a strong and pungent flavor.
Saigon Cinnamon – Grown in Vietnam, it is also known as Vietnamese cinnamon. It has a dark brown color, and a spicy and sweet flavor.

Benefits of Ceylon Cinnamon:

Low coumarin levels – Ceylon cinnamon contains low levels of coumarin, a naturally occurring compound that can be toxic in large amounts. Cassia cinnamon, on the other hand, contains high levels of coumarin, which can be harmful to the liver.
Anti-inflammatory properties – Ceylon cinnamon contains anti-inflammatory compounds that can help reduce inflammation in the body. Chronic inflammation has been linked to several chronic diseases, including heart disease.
Blood sugar control – Ceylon cinnamon has been shown to help lower blood sugar levels in people with type 2 diabetes. It does this by increasing insulin sensitivity and slowing down the absorption of sugar in the bloodstream.
Antioxidant properties – Ceylon cinnamon is a rich source of antioxidants, which can help protect the body against oxidative damage caused by free radicals.

In conclusion, cinnamon is a delicious spice that has numerous health benefits. However, it’s important to choose the right type of cinnamon to reap these benefits. Ceylon cinnamon is the best option, as it contains low levels of coumarin and has anti-inflammatory, blood sugar regulating, and antioxidant properties. So, the next time you’re at the grocery store, be sure to look for Ceylon cinnamon and start incorporating it into your diet for a healthy heart!

March 2, 2024 0 comments

Healthy Living

Enjoy the Heart-Healthy Power of Oats

by Heart Matters March 1, 2024

written by Heart Matters

Cardiovascular disease takes the lives of over 17.9 million globally each year. According to the World Health Organization, these deaths are a result of Unhealthy choices of diet, tobacco consumption, inadequate exercise, and excess alcohol. While lifestyle changes, medication, and surgery offer some relief, research indicates that incorporating oats into meals may greatly assist in managing and avoiding risks. Renowned for their nutritional value, oats provide many benefits for heart health. This article explains the key reasons oats are a good choice for heart and overall health.

Lower Cholesterol Levels

As per the American Heart Association, eating soluble fiber like beta-glucan found in oats helps lower LDL cholesterol by binding to bile acids, which carry cholesterol through the digestive tract before being removed from the body. One study published in the Journal of Nutrition showed that eating only two servings of whole grain oat cereal every day significantly reduced total and LDL cholesterol levels. By incorporating oats in your meals regularly, you take a proactive step towards lessening hurtful cholesterol levels and promoting overall heart health.

Antioxidants traits

Oats also possess high levels of polyphenols, phytosterols, and avenanthramides, potent antioxidants that effectively combat chronic inflammation and protect cells from oxidative damage by free radicals. In particular, however, avenanthramides, which are contained in oats, have shown unique vasoprotective potentials, with the ability to reduce the proliferation of smooth muscle cells in blood vessels and to prevent the activation of platelets. Therefore, these compounds exhibit antiproliferative solid activity against certain cancerous cells, allowing them to be used as chemopreventive agents.

High Fiber Content

Fiber plays a great role in regulating bowel movements and helping lose weight. It makes you feel satiated or full, so you’ll not need food for several hours. When you eat less, the chances of consuming meals with high cholesterol levels are minimized. Besides feeling full for a long time, oats contain beta-glucan, which has already been clinically proven to help lower blood cholesterol levels. Studies also show fiber-rich diets might help prevent coronary artery disease and stroke.

Satiating Superpowers

Oatmeal’s low glycemic index (GI) makes it a good option for those looking for lasting energy all day instead of energy buzzes and subsequent crashes. Compared to other carbohydrate sources, oats, specifically, have a minimally compromising impact on postprandial blood glucose spikes, the outcome being long-lasting satiety that does not affect cognitive performance or excessively increase insulin secretion. In addition, recent studies suggest that frequent consumption of oats helps promote healthy weight loss due to better appetite control and reduced caloric intake at subsequent meals.

Regulates Blood sugar levels

According to research, oats are helpful for individuals living with Type 2 diabetes. What happens is that high blood sugar levels linked with diabetes often lead to damaging blood vessels and nerves that control your heart. People living with diabetes are also likely to develop other issues that raise the risk of heart disease. Furthermore, high blood pressure causes a rise in the force of blood through your arteries, consequently damaging artery walls. This vascular destruction can occur even in asymptomatic patients, making it vital to monitor blood glucose levels regularly. Consuming oats regularly, therefore, will help lower blood sugar levels, ultimately reducing the risk of cardiovascular issues associated with Type 2 diabetes.

Breakfast Boost

Given their many health benefits, incorporating oats into your morning routine can be a powerful tool for cardiovascular wellness. Whether it’s slow oats cooked over low heat on the stove or quick prep using some instant varieties, this cereal is undoubtedly multipurpose; it’s flexible, adaptable, and capable of creating unique flavors to suit personal tastes. Top it off with nuts, seeds, berries, or yogurt for maximum nutritional value to create a fun and rewarding meal. See our simple and nutritious recipe below!

Breakfast Recipe Tip!

Starting the day with a healthy breakfast is a great way to kick-start your metabolism and provide your body with the energy and nutrients it needs to power through the day. For those looking to improve their heart health, a breakfast made with oats, blueberries, and protein powder is an excellent choice.

Oats are a staple breakfast food that is packed with heart-healthy benefits. They contain soluble fiber, which helps to lower LDL cholesterol, the “bad” cholesterol that can contribute to heart disease. Oats also contain beta-glucan, a type of fiber that has been shown to reduce the risk of heart disease by reducing inflammation and improving blood

sugar control.

Blueberries are another excellent ingredient to include in a heart-healthy breakfast. These little berries are packed with antioxidants, including anthocyanins, which have been shown to improve heart health by reducing inflammation and improving blood vessel function.

Finally, adding protein powder to your breakfast can help keep you fuller for longer and provide your body with the nutrients it needs to build and repair tissues. Protein powder can also help lower blood pressure, another important factor in maintaining heart health.

So, how can you combine these three ingredients to create a delicious and heart-healthy breakfast? Here’s a recipe to get you started:

Heart-Healthy Oat and Blueberry Protein Bowl

Ingredients:

40g rolled oats
One cup of unsweetened almond milk / skim milk / water
One scoop vanilla protein powder (whey/plant) – try a casein blend to help you feel full longer during your busy day!
100g frozen/fresh blueberries
One teaspoon of Ceylon cinnamon

Instructions:

In a medium-sized saucepan, combine the rolled oats and almond milk. Bring to a boil, then reduce heat and simmer for 5-7 minutes, or until the oats are tender and the mixture has thickened. Alternatively, pop the oats in a microwave-safe container and heat for 2-3 minutes, carefully watching so they don’t spill over!
Remove the oatmeal from the heat and stir in the protein powder until well combined.
Pour the oatmeal into a bowl and top with the blueberries and a drizzle of honey.
Enjoy your heart-healthy breakfast!

This oat and blueberry protein bowl is a great way to start your day with a heart-healthy breakfast packed with nutrients and flavor. With the combination of oats, blueberries, and protein powder, you’ll give your body everything to stay healthy and energized throughout the day.

Conclusion

To sum up, oats have several remarkable qualities that enhance heart health. From fiber that helps regulate cholesterol levels and antioxidants that protect your cells from harm, oats have many beneficial qualities for your heart and overall health. Consider incorporating oats into your diet today and start reaping the benefits of a heart-healthy lifestyle.

References

https://www.who.int/health-topics/cardiovascular-diseases#tab=tab_1

https://www.heart.org/en/health-topics/cholesterol/hdl-good-ldl-bad-cholesterol-and-triglycerides

https://www.jandonline.org/article/S0002-8223(09)01813-6/abstract

https://pubmed.ncbi.nlm.nih.gov/29276461/#:~:text=Results%3A%20Thirty%2Done%20meta%2D,well%20as%20the%20incidences%20of

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4690088/

March 1, 2024 0 comments

Healthy Living

Embarking on a Path to Heart Health and Wellness

by Heart Matters February 28, 2024

written by Heart Matters

The journey to improved heart health takes us through a complex and nuanced path. This voyage isn’t always a straight line; the intricate interplay of various factors shapes it. These factors range from the foods we choose to consume to the weight we carry, from our deeply rooted habits to the challenges of everyday stresses. While these intricacies might sometimes appear formidable, they also offer a canvas of potential change and improvement.

As a Cardiologist, I aim to steer your understanding away from viewing this journey as a mere checklist of tasks to accomplish. It’s not about prescribing fixed numbers of steps or enforcing rigid diet plans. Instead, it’s about acknowledging the challenges many encounter on our health journey. It’s a recognition of life’s hurdles – whether as struggles with ingrained habits or the burden of seemingly insurmountable stressors.

Embracing a Collaborative Approach for Better Heart Health

I am a firm believer in the power of open and empathetic conversations. This approach builds a dialogue with your healthcare provider that transcends judgment and centers on genuine understanding. Your journey is distinct and personal, shaped by your circumstances, trials, and aspirations. Just as your journey is unique, so is the support you need to make significant changes.

Through this expedition, I encourage you to appreciate that physical and mental health experiences fluctuations. It’s perfectly acceptable to encounter challenges along the way; the essential aspect is your dedication to overcoming them. It’s vital to remember that your healthcare provider’s role is not to criticize but to stand by your side as you navigate the road to improved heart health.

Heart Matters: Guiding Your Path to Knowledge and Empowerment

Within Heart Matters, our mission is to be your compass, illuminating the domain of heart health and conditions. We believe knowledge is key, unlocking doors to healing therapies and offering comfort as you progress. Our articles are thoughtfully curated to deliver the most current insights, research, and developments, all aimed at fostering and optimizing heart health and overall well-being.

With this philosophy in mind, a path forward exists no matter the complexity or severity of health challenges. This approach is the cornerstone of my practice with patients, rooted in encouragement and a collaborative spirit that empowers us to function as a unified team. Together, we strive for improved heart health outcomes, setting a solid foundation for a healthier future.

Our Focus: Addressing Key Aspects of Health for Holistic Well-Being

In this endeavor, I’ll focus on critical facets of health that not only contribute to general well-being but are also pivotal for achieving optimal cardiovascular health. Our exploration will delve into essential principles encompassing diet and nutrition, the significance of physical activity, and lifestyle habits such as smoking and alcohol consumption. Additionally, we’ll cast light on the intricate interplay between physical and mental health, understanding their intertwined roles in creating a comprehensive sense of wellness.

Diet and Nutrition

In a world with many dietary options, finding the right diet for optimal heart health can be challenging. Cultural, social, and individual health factors all play a role in shaping our dietary choices. One common question that often comes up from patients is the effectiveness of the various diets promoted online.

It’s important to understand that our goal of improving our diet should focus on a sustainable and personalized approach. Certain fundamental principles remain relevant among the many diet trends, with a balanced diet being key.

The trio of macronutrients – carbohydrates, proteins, and fats – each play a specific role in providing energy to our bodies. Embracing principles inspired by the Mediterranean diet can help us seamlessly integrate beneficial elements into our daily eating habits. Complex carbohydrates, for example, offer steady energy release. Healthy fats sourced from olive oils and fatty fish offer heart-protective advantages. Meanwhile, lean proteins from fish, poultry, and lean red meat lay a solid foundation for a nourishing diet.

Furthermore, incorporating an array of colorful vegetables takes our journey toward heart health further. These vegetables are rich in essential micronutrients that contribute to our overall well-being. The variety of colors signifies a diverse range of vitamins, minerals, and antioxidants that collectively support cardiovascular health. Notably, the dietary fiber found in these vegetables plays a pivotal role in reducing cholesterol absorption from the intestines into the bloodstream, contributing to heart resilience.

The path to optimal heart health involves finding a balance in our dietary choices. By embracing the wisdom of balanced nutrition and incorporating a spectrum of vegetables, we can shape a diet that promotes lasting well-being.

Join our community and stay connected with heart-healthy meal ideas, plans, and delightful recipes.

Making Physical Activity Work for You: A Practical and Understanding Approach

Embracing physical activity to enhance heart health is undoubtedly a commendable goal. However, it’s important to recognize that the journey toward increased activity is not always straightforward. Many of us face challenges that can make adhering to recommended activity guidelines difficult. Mobility issues, safety concerns, weather conditions, and time constraints can pose significant barriers. I want to acknowledge that these obstacles are real, and it’s okay to start small and gradually build your way up.

Adhering to the recommended number of minutes of physical activity can be challenging. What’s more important is finding an approach that works for you. These small efforts can positively impact you even if limited to short increments, like 5 to 10 minutes. The goal here is to engage in activities that elevate your heart rate even slightly, as this helps stimulate cardiovascular function.

Building up your physical activity doesn’t need to be an overwhelming endeavor. Simple activities like brisk walking, climbing stairs, or dancing around your living room can contribute to daily movement. The key is to start at a comfortable level and gradually increase as you feel more confident. Remember, every bit of movement counts toward improving your heart health.

Contrary to the previous recommendation of achieving 10,000 steps per day, research suggests that health benefits can be obtained with as few as 2,500 to 4,000 steps per day.

Regular physical activity, specifically walking, has significant health benefits and can reduce mortality risk. A recent meta-analysis, which combined data from 17 studies involving almost 227,000 participants, found that increasing the number of steps taken each day is associated with a decrease in all-cause mortality and cardiovascular mortality.

The analysis showed that a 1000-step increment in daily step count resulted in a 15% reduction in all-cause mortality, while a 500-step increment led to a 7% reduced risk of cardiovascular mortality. Importantly, the study also found that even small increases in daily step count can be beneficial. Contrary to the previous recommendation of achieving 10,000 steps per day, the analysis suggests that health benefits can be obtained with as few as 2,500 to 4,000 steps per day.

Physical activity is not just about boosting heart function; it offers various benefits for overall well-being. It can distract from daily stressors, providing a positive mental outlet. Exercise improves mental health by releasing endorphins, known as “feel-good” hormones. Additionally, it aids in energy expenditure, aligning with the “calories in, calories out” principle that supports weight management.

Adding exercise might be tough, but it starts with small steps. Discover activities that suit your situation, and don’t let limitations bring you down. Slowly increasing movement, even in short bursts, can significantly impact heart health and well-being.

Weight Management

Obesity often stems from a complex interplay of genetic, environmental, and behavioral factors. Genetic predisposition, sedentary lifestyles, poor dietary choices, and socio-economic factors can all contribute. Understanding that various elements influence weight management is key to devising effective strategies.

Metabolic Syndrome: Metabolic syndrome is an important concept in weight management. This condition involves a combination of factors, including high blood pressure, elevated blood sugar levels, abnormal cholesterol levels, and excess abdominal fat. Metabolic syndrome significantly increases the risk of heart disease and diabetes. Addressing its components through lifestyle changes is vital for reducing these risks.

Endocrine Conditions: Certain endocrine disorders, such as hypothyroidism and polycystic ovary syndrome (PCOS), can lead to weight gain or difficulty in losing weight. These conditions impact the body’s hormone balance, affecting metabolism and fat storage. Treating the underlying endocrine condition in conjunction with lifestyle adjustments is crucial.

Medication Impact: Some medications can influence body weight. For instance, certain antidepressants and antipsychotics may lead to weight gain. Beta-blockers, commonly used to manage heart conditions, can also contribute to weight increase. Patients should consult their healthcare provider if they suspect medication-related weight changes, as alternatives or complementary strategies can be explored.

Lifestyle and Behavior: Transforming habits is at the heart of successful weight management. A balanced diet focusing on nutrient-rich foods and appropriate portion sizes is paramount. Regular physical activity not only aids in calorie expenditure but also boosts metabolism and cardiovascular health. Moreover, addressing emotional eating and developing coping mechanisms for stress can be integral to achieving and maintaining a healthy weight.

Patient-Centered Approach: It’s important to acknowledge that each individual’s weight management journey is unique. A patient-centered approach involving open communication with healthcare professionals can help tailor strategies that align with personal circumstances and preferences.

Embracing technology

With the advancements in technology, there are innovative tools that can significantly enhance weight management efforts. Embracing smartwatches and other devices monitoring energy expenditure and physical activity can be remarkably beneficial. These smart technologies provide real-time insights into exercise routines, steps taken, and even heart rate, aiding in keeping track of progress. They empower individuals with actionable data, enabling them to make informed decisions about their activities and lifestyles. Integrating these tech-driven approaches into the holistic strategy can amplify the effectiveness of weight management efforts, ultimately contributing to improved heart health.

Seek advice

Considering an effective strategy, seeking guidance from a nutritionist or dietician to create a personalized plan is a helpful step. An approach that many patients find successful involves calorie tracking. While calories are not the sole factor, they provide a simple method to monitor intake and expenditure. Regular tracking fosters accountability, helping us stay mindful of intake and expenditure. This practice can significantly assist in achieving more effective weight management.

To sum up, maintaining weight for heart health is a complex task. Obesity’s multifaceted nature, along with factors like metabolic syndrome, endocrine conditions, medication impacts, and behaviors, all hold significant sway. By grasping these intricacies and collaborating with healthcare professionals, individuals can tailor strategies that involve dietary adjustments, consistent exercise, and tackling underlying issues. This comprehensive approach not only aids in weight management but also notably bolsters overall cardiovascular wellness.

An approach that many patients find successful involves calorie tracking. While calories are not the sole factor, they provide a simple method to monitor intake and expenditure.

Smoking and Alcohol Consumption

Addressing habits that significantly influence cardiovascular health is of utmost importance. Take smoking, for instance. It’s no secret that quitting can be challenging, as there are complex reasons behind why many of us engage in this habit. Smoking can impact not only the heart but also various organs, affecting blood vessels, reducing blood flow, and increasing the risk of heart attacks and strokes. Furthermore, it can have harmful effects on lung function and increase the likelihood of cancer, among other concerns.

When it comes to quitting smoking, it’s important to recognize that it’s a journey that’s unique for each individual. There’s no one-size-fits-all approach, and the process may involve multiple attempts. Seeking help is a vital step. Healthcare professionals can provide tailored strategies and resources, such as nicotine replacement therapies, medications, and counseling, that greatly enhance the chances of success. Support from friends, family, and support groups can also play a pivotal role in the journey to quit smoking. It’s about understanding the complexities that lead us to smoke and compassionately guiding ourselves toward a healthier path.

Similarly, alcohol consumption requires thoughtful consideration. While moderate alcohol intake may not be harmful for everyone, excessive drinking can impact both cardiovascular health and weight management. Understandably, alcohol can serve as a source of relaxation and social engagement. However, it’s essential to be aware that excessive alcohol consumption can lead to disrupted sleep due to muscle relaxation in the throat, potentially contributing to sleep apnea. This behavior can also elevate the risk of arrhythmias, like atrial fibrillation (AF), and directly affect the heart muscle’s function. Balancing the enjoyment of alcohol with its potential impacts on heart health and overall well-being is essential for making informed choices.

Prioritizing Your Well-Being: Nurturing Mental Health

In our pursuit of heart health, we must recognize that our well-being encompasses physical fitness and mental resilience. The connection between our physical and mental states is profound, and fostering a harmonious balance between the two is essential for overall health.

Stress Management: Life’s demands can often lead to stressors that affect us both physically and mentally. Managing stress effectively is pivotal, as prolonged stress can impact heart health. Finding ways to alleviate stress is crucial, whether through relaxation techniques, deep breathing exercises, or engaging in activities that bring joy and calm.

Distraction and Self-Care: Amidst life’s challenges, it’s essential to cultivate strategies that provide respite from stress. Spending time in nature, reading, or even engaging in creative pursuits can offer a much-needed distraction. Setting aside time for self-care is not a luxury but a necessity. Prioritizing your well-being ensures you have the emotional reserves to cope with life’s ups and downs.

Seeking Support: Remember that seeking help is a sign of strength, not weakness. If you find yourself overwhelmed by stress or experiencing symptoms that affect your mental health, reaching out for support is crucial. Talking to friends, family members, or a mental health professional can provide a safe space to express your feelings and receive guidance. Sometimes, sharing your thoughts and feelings can lighten the burden and pave the way for effective solutions. Mental health challenges are common and treatable. Addressing them early can prevent them from becoming more burdensome. Remember, reaching out for help is a positive step toward taking control of your well-being.

Embracing Fluctuations: It’s important to acknowledge that fluctuations in mood and emotions are a natural part of the human experience. Just as our physical health can vary, so can our mental well-being. Feeling stressed, anxious, or down at times doesn’t define you. How you address these feelings and take steps to manage them matters.

Normalizing Open Conversations: In our pursuit of health, both physical and mental, it’s crucial to destigmatize conversations around mental health. Open conversations about mental well-being should be encouraged as we freely discuss physical ailments. Sharing your struggles and experiences with trusted individuals fosters understanding and creates a support network.

Prioritizing your physical and mental health is a comprehensive approach to overall well-being. Managing stress, engaging in activities that bring joy, seeking support when needed, and embracing the natural fluctuations of emotions are all essential steps on this journey. Remember, it’s okay not to feel okay sometimes; what matters most is taking proactive steps to address your feelings and ensuring you have the resources and support you need. Your commitment to holistic well-being is a testament to your strength and resilience.

A helpful resource is part of the Mental Health Foundation Australia, of which I am proud to be Chairperson. This not-for-profit organization aims to deliver resources and support to communities. Feel free to look through the website at www.mhfa.org.au.

Conclusion

I appreciate your taking the time to review the content on Heart Matters. Our commitment to delivering valuable information remains unwavering as our content evolves. Our mission is to serve as a guiding light, providing you with empowering knowledge to navigate your journey toward better heart health. Your engagement is instrumental in shaping the content we share, and we’re dedicated to being a reliable source of information and support on your path to well-being. I’m grateful for your attention to the content on Heart Matters. Our dedication to providing valuable information remains steadfast as we refine our content. Our mission is to serve as a guiding beacon, offering you empowering knowledge to navigate your journey toward better heart health. Your involvement is crucial in shaping the content we share, and we are committed to being a reliable source of information and support in your pursuit of well-being.

February 28, 2024 0 comments

Healthy Living

The Surprising Benefits of Walking:
A Heart-Healthy Journey

by Heart Matters February 28, 2024

written by Heart Matters

One doesn’t always need strenuous workouts or complex exercise routines to pursue a healthier lifestyle. Sometimes, the simplest activities can yield remarkable benefits. Walking, an activity we often take for granted, has emerged as a powerful ally in promoting heart health. Recent data has overturned the long-held belief that 10,000 steps a day are necessary for optimal health. Instead, research suggests you can achieve significant heart health benefits with as few as 2500-4000 steps daily. In this article, we will explore the advantages of walking, including its impact on psychosocial and mental well-being and its profound effect on lowering blood pressure.

It’s important to acknowledge that walking may not be easy for everyone, especially those with arthritis, bad knees, bad hips, or obesity that limits weight-bearing activities. These limitations must be taken into consideration when recommending an exercise plan.

The Heart of the Matter: Walking and Cardiovascular Health

Walking can positively affect heart health, offering a holistic approach to cardiovascular well-being. It goes beyond the conventional notion of exercise, showing that something as simple as a daily stroll can profoundly impact your heart’s vitality. Among its numerous benefits, walking can be beneficial for:

Lowering Blood Pressure:

One of the standout benefits of walking is its ability to help lower blood pressure. Hypertension, or high blood pressure, is a significant risk factor for heart disease. Regular walking can substantially reduce blood pressure, even at a moderate pace. It does so by promoting better circulation, improving the elasticity of blood vessels, and enhancing the efficiency of the heart’s pumping action. This gentle yet effective exercise can benefit those seeking a non-pharmacological approach to managing their blood pressure.
Heart Health Beyond Numbers:

It’s not just about the numbers on the blood pressure monitor. Walking also positively influences the heart in more subtle ways. This low-impact exercise strengthens the heart muscle, making it more efficient in delivering oxygen and nutrients throughout the body. Additionally, it can help reduce levels of harmful LDL cholesterol and boost HDL cholesterol, which is heart-protective.
Enhancing Glycemic Control:

Walking is crucial in glycemic control, making it a valuable tool for individuals with diabetes or those at risk of developing the condition. It helps the body use insulin more effectively, leading to better blood sugar management. Consistent walking can contribute to more stable blood sugar levels, reducing the risk of diabetic complications.
Preservation of Muscle Mass and Tone:

Maintaining muscle mass and strength becomes increasingly important as we age, especially when dealing with chronic diseases. While not an intense resistance exercise, walking still engages multiple muscle groups. This engagement helps preserve muscle mass, preventing muscle atrophy and weakness. For individuals with chronic conditions, such as arthritis or osteoporosis, maintaining muscle tone can improve overall functional ability and quality of life.

Mind Matters: The Psychological and Mental Benefits of Walking

Stress Reduction:

Life can be stressful, and chronic stress can take a toll on our hearts. Walking is a natural stress reliever. It triggers the release of endorphins, the body’s natural mood elevators. Walking in nature, surrounded by greenery, can be incredibly calming and rejuvenating, further reducing stress levels.
Mental Clarity and Creativity:

Walking offers a break from our often sedentary and mentally taxing routines. During a walk, the mind has a chance to wander and recharge. Many people find that their most creative ideas or solutions to problems come to them during a stroll. It’s an opportunity to disconnect from screens and connect with your thoughts.

The Social Side: Psychosocial Benefits of Walking

Connection and Community:

Walking can be a social activity, providing an opportunity to connect with friends, family, or neighbors. Building a walking routine with others enhances motivation and strengthens social bonds. These connections can contribute to a sense of belonging and emotional well-being.
Boosting Self-Esteem:

Consistent walking can lead to improved physical fitness and weight management. Achieving these goals can boost self-esteem and body confidence, positively impacting psychosocial well-being.

Contrary to the previous recommendation of achieving 10,000 steps per day, a recent analysis suggests that health benefits can be obtained with as few as 2,500 to 4,000 steps per day.

What does the data tell us?

The analysis showed that a 1000-step increment in daily step count resulted in a 15% reduction in all-cause mortality, while a 500-step increment led to a 7% reduced risk of cardiovascular mortality. Notably, the study also found that even small increases in daily step count can be beneficial. Contrary to the previous recommendation of achieving 10,000 steps per day, the analysis suggests that health benefits can be obtained with as few as 2,500 to 4,000 steps per day.

These findings highlight the importance of physical activity in reducing the risk of death and emphasize that even small increases in daily step count can have significant health benefits. Therefore, incorporating more walking and physical activity into daily routines can improve overall health and longevity. Remember to start slowly and gradually increase your walking time and intensity. It’s also vital to wear comfortable shoes and stay hydrated.

Conclusion

In the quest for better heart health and overall well-being, it’s comforting to know that one of the most accessible and straightforward exercises—walking—can be so beneficial. Recent research has shown that the traditional 10,000 steps per day may not be necessary to reap the rewards. With as few as 2,500-4,000 steps, you can significantly improve your cardiovascular health, lower blood pressure, enhance glycemic control, and maintain muscle mass and tone, particularly as you age or deal with chronic diseases. So, lace up those walking shoes and step towards a healthier heart, body, and mind.

February 28, 2024 0 comments

Healthy Living

The Heart-Healthy Power of Oats

by Heart Matters February 23, 2024

written by Heart Matters

Lower Cholesterol Levels

Antioxidants traits

High Fiber Content

Satiating Superpowers

Oatmeal’s low glycemic index (GI) makes it a good option for those looking for lasting energy all day instead of energy buzzes and subsequent crashes. Oats, specifically, have a minimally compromising impact on postprandial blood glucose spikes compared to other carbohydrate sources, the outcome being long-lasting satiety that does not affect cognitive performance or excessively increase insulin secretion. In addition, recent studies suggest that frequent consumption of oats helps promote healthy weight loss due to better appetite control and reduced caloric intake at subsequent meals.

Regulates Blood sugar levels

Breakfast Boost

Given their many health benefits, incorporating oats into your morning routine can be a powerful tool for cardiovascular wellness. Whether it’s slow oats cooked over low heat on the stove or quick prep using some instant varieties, this cereal is undoubtedly multipurpose; it’s flexible, adaptable, and capable of creating unique flavors to suit personal tastes. Top it off with some nuts, seeds, berries, or yogurt for maximum nutritional value to create a fantastic and rewarding meal. See our simple and nutritious recipe below!

Breakfast Recipe Tip!

sugar control.

So, how can you combine these three ingredients to create a delicious and heart-healthy breakfast? Here’s a recipe to get you started: