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Maintaining Heart Health Is Equal Parts Healthy Habits And Awareness — Here's How To Start
When it comes to heart disease, many risk factors are things we have control over, such as diet, exercise and other lifestyle choices. Even if you have a family history of heart issues, you can lower your risk by making healthy choices that support your heart. As with any component of your health, knowledge is power. Educate yourself with these tips from Baylor Scott & White Health to help you understand your risk of cardiovascular issues and discover how you can take proactive steps to care for your heart.
Discuss your heart health with a primary care providerAnnual wellness exams are crucial for maintaining your health and identifying early warning signs of heart disease. Even if you don't have any preexisting problems, it's a good idea to meet regularly with a primary care provider. They'll be able to look at your medical history, lifestyle and any health challenges and give an informed assessment of your risk profile. Together, you and your doctor can develop a personalized plan to improve your health and lower your risk of heart disease.
Related:Making health care more convenient for TexansAt your regular wellness exam, your primary care provider may recommend different tests to help determine the baseline of your heart health. Risk calculators like the Framingham Risk Score and the ASCVD risk calculator are often used to predict your risk of a cardiovascular event — like a heart attack, coronary heart disease death or a stroke — in the next 10 years.
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Your primary care provider may also recommend a lipid screening, also known as a cholesterol test, to gauge the levels of lipids (fats) in your blood. Here are some key terms to know in order to understand how cholesterol impacts your risk of heart disease:
If you see a Baylor Scott & White Health provider, you can track the results of your screenings through the MyBSWHealth app. You can even message your physician with questions about the results of your screening or schedule a follow-up appointment.
Your doctor can help you understand what your test results mean and how your lifestyle plays a role. When you visit the doctor regularly for your annual wellness exams, they can monitor your levels over time, giving you peace of mind about your heart health. If necessary, your primary care doctor can also help connect you with a cardiologist for more specialized care for certain heart conditions.
The benefits of healthy, sustainable habitsWhat kind of lifestyle choices should you be making to keep your heart healthy? Regular exercise and a balanced diet are at the top of the list, but remember that long-term, sustainable healthy habits are more powerful than the short-term gains of a crash diet or an intense workout. It's better to make small, incremental changes that you can maintain throughout your life than to be a yo-yo swinging from one diet to the next. Consistency is key.
Healthy habits don't require fancy equipment, elaborate recipes or hours of time. Paul Figel, DO, a family medicine physician on the medical staff at Baylor Scott & White Family Medical Center - North Garland, says that improving your diet and exercise habits doesn't have to be overwhelming.
"The best diet is a well-balanced, sustainable one," he says. "Focus on whole foods, ingredients you can pronounce, and avoid artificial sweeteners." Pass on the latest fad diets and stick with smaller portions instead. If you feel that you need more concrete guidelines, maintaining a Mediterranean diet high in plant-based foods and healthy fats has been linked to reduced risk of cardiovascular disease.
As for exercise, again, sustainability is key. If you don't already have a regular routine, build one into your life by taking small steps. You could start with 5–10 minutes of daily activity and work your way up to 30 minutes each day. Try to incorporate more movement into the things you're already doing: Take the stairs at work or go on a walk during your lunch break.
Once you've built up a habit of daily exercise, you can refine it to include specific strengthening activities or more vigorous exercise. If your preferred form of exercise falls into the category of moderate intensity — like a brisk walk or light bike ride — aim for 150 minutes of activity per week, according to the World Health Organization's guidelines. Should you prefer playing sports or more vigorous forms of exercise like going on a hike or taking a jog, aim for about 75 minutes per week.
"When exercising for cardiovascular benefit, you want to aim for an effort that increases your heart and breathing rate just enough to where it would be difficult for you to carry on a conversation," Figel says.
Know the signs of heart problems and be preparedEven if you are taking all of the steps to prevent cardiovascular health issues, you should still familiarize yourself with the signs of heart problems so that you'll be prepared if they arise. Heart failure is most commonly indicated by chest pain that can be described as an aching, pressure-like sensation with pain that radiates to the jaw, neck, and left arm, and can be accompanied by feelings of nausea, indigestion or heartburn, shortness of breath and light-headedness or sudden dizziness. Should you experience these symptoms, seek medical help immediately.
Bottom line: Educating yourself about cardiovascular health and making healthy lifestyle changes can help you reduce your risk of heart health issues. To get an idea of where your cardiovascular wellness stands, take this free quiz offered by Baylor Scott & White Health. From there, you can connect with a primary care provider and get a jump start on a lifetime of heart-healthy habits.
The Best Collagen Supplements: Top 2024 Collagen Protein Powders
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Collagen is the most abundant protein in the human body. It accounts for about 30% of all protein. Collagen has many functions, but most importantly it provides structure to the skin, bones, muscles, and connective tissue. Collagen also keeps organs, blood vessels, and the intestinal lining strong.
Aging naturally causes the body to produce less collagen. The collagen that's produced in later years of life is also much lower in quality. What's even worse is that existing collagen breaks down much faster, causing levels to decline even faster.
Thankfully collagen can be replenished by taking a collagen supplement. No matter if you're in your 50s and want to protect your bones or in your 20s and want to support muscle, hair, skin, and nail growth, a collagen supplement can help you achieve just that.
Below you'll find a guide to everything you need to know about collagen. There's also a ranked list of the top 2024 collagen protein powders.
Everyone can benefit from supplementing with collagen. Here are some of the key health benefits offered by this protein.
Increases muscle mass. Big, strong muscles require plenty of protein and exercise. Protein is a building block of muscle growth. Taking a collagen supplement along with heavy lifting can increase muscle mass and strength.
May support weight loss. Collagen supplements may speed up the metabolism to promote weight loss. Supplementing with collagen also supports weight loss by keeping cravings and hunger at bay. Adding more protein to your daily diet is known to improve satiety, which naturally means you'll eat less.
Supports heart health. Collagen may reduce the risk of certain heart conditions, including heart attack and stroke. Collagen keeps the blood vessels and arteries strong. Without enough collagen, the arteries and blood vessels can become less flexible, which can cause them to narrow. This impacts the ability for blood to flow to and from the heart. Supplementing with collagen helps to keep the arteries stiff and strong.
Lowers the risk of bone loss. Bones are mostly collagen. Aging causes collagen to deteriorate, which means that bone mass decreases as well. Collagen supplements may slow or inhibit the breakdown of bone, which often leads to osteoporosis.
Less joint pain. Low collagen levels increase the risk of joint problems, including osteoarthritis. Research has found that collagen supplements may help to ease joint pain along with other joint issues. It's thought that collagen accumulates in the cartilage to stimulate the body to make more collagen. In turn, this reduces pain and lowers inflammation.
Keeps the skin looking youthful. Collagen is a major player in skin health and appearance. It keeps the skin strong, elastic, and hydrated. Depleting collagen levels is often attributed to dry, loose, wrinkled skin as we get older. Supplementing with collagen may slow signs of aging while also stimulating the body's production of collagen, elastin, and fibrillin.
Strengthens the hair and nails. Dry hair and brittle nails are often caused by a lack of collagen. Taking a collagen supplement may nourish the hair and nails, giving them structure to prevent breakage and other damage.
Top 2024 Collagen Protein PowdersCollagen supplements are in high demand, so it's no surprise that there are dozens to choose from. But with so many options to choose from, it can be hard to know which collagen supplements are worthwhile.
Below is a guide to the top collagen protein powders available in 2024.
Elm & RyeElm & Rye Protein Powder has been named the healthiest protein powder by various magazines, including Discover Science. With 20g of protein, each serving is also loaded with other health-boosting ingredients like turmeric, ashwagandha, BCAAs, and a blend of mushrooms. Enjoy flavors like chocolate, peanut butter banana, and white chocolate marshmallow.
PenguinRestore your body from the inside out with Penguin CBD Protein Powder. This supplement delivers 25g of protein per serving along with turmeric, mushrooms, and ashwagandha. It's made without any artificial colors, flavors, or sweeteners. Choose from flavors like chocolate, rocky road, and vanilla.
ThorneNourish your nails, hair, joints, and bones with Thorne Collagen Fit. This collagen supplement provides 14g of protein per serving and also provides the benefit of nicotinamide riboside to support healthy aging. Thorne Collagen Fit is unflavored and can be mixed into any liquid.
Vital ProteinsWith 20g of collagen peptides per serving, Vital Proteins Collagen Peptides will help you get back to feeling your best. This supplement offers skin, hair, nail, and joint support with a blend of collagen, hyaluronic acid, and vitamin C. The flavorless powder mixes well into juice, coffee, or any preferred beverage.
Transparent LabsHelp your body age well with Transparent Labs Grass-Fed Collagen. This supplement provides 11g of collagen per serving and 10g of protein. Whether you want to improve the appearance of your skin or encourage muscle growth, this supplement can do just that. It's available in unflavored and chocolate.
VitauthorityIncrease your lean muscle mass and enjoy vibrant hair, skin, and nails with Vitauthority Multi Collagen Peptides. This supplement is formulated with five types of collagen from four sources along with vitamin C and hyaluronic acid.
AmplicellAmplicell High Potency Collagen Peptides is made with easily digestible and readily absorbed collagen. This unflavored supplement is made with collagen sourced from pasture-raised cattle. Just one scoop provides 6g of protein and 7000mg of collagen.
OrgainGet all of the benefits of collagen along with the natural vitamins and minerals from superfoods with Orgain Hydrolyzed Collagen Peptides + 50 Superfoods. This powdered supplement supports nearly every aspect of health. It's unflavored and provides 10g of collagen as well as nutrients from organic superfoods.
Members of the editorial and news staff of Us Weekly were not involved in the creation of this content.
Can't Beat Beets For Benefits Of Nitric Oxide
Nitrates in cured meats, such as bacon, hot dogs and cold cuts, have long had a bad rap, but more recently there's been a lot of talk about the health benefits of nitrates in beets and other vegetables.
Confusing? Yes. Let's try to sort this out.
Nitrates are compounds made up of nitrogen and oxygen. Most come from plants, such as leafy greens, beets and celery.
They are also added to processed meats — in the form of sodium nitrate or sodium nitrite — as a preservative, or to enhance flavor, color and texture.
When we eat nitrates from plants, our body converts them to nitric oxide, which has been shown to have a number of benefits, such as regulating blood pressure and improving circulation. This, in turn, can boost both heart health and athletic performance.
A 2021 study found that active adult men who received nitrates derived from beet juice increased their muscle power output. Another trial showed that consuming at least 60 milligrams of nitrates from vegetables daily (that's about what you get from 1 cup of raw green leafy vegetables) may significantly reduce the risk for heart disease.
In addition, nitrate-rich plants provide "many other health-promoting nutrients, including antioxidants and potential anti-inflammatory compounds," said Jackie Newgent, a culinary nutritionist in New York.
So why are nitrates a good thing in beets but not bacon?
In processed-meat products, nitrates can combine with the proteins' amino acids and form nitrosamines, which have been associated with an increased risk of certain cancers.
A World Health Organization report found that each 50-gram portion of processed meats a person ate per day (that's about 5 slices of bacon) increased their odds of colorectal cancer by 18 percent.
The evidence was strong enough that the World Health Organization classifies these foods as a Group 1 carcinogen—the same designation as tobacco.
Consuming plenty of vitamin C and other antioxidant-rich foods can help block the production of nitrosamines — and offset the potentially negative effects of processed meats, noted Dr. Melina Jampolis, an internist and board-certified nutrition specialist.
In fact, manufacturers are starting to add vitamin C to cured meats for just this reason.
High heat also can contribute to nitrosamine formation, so Dr. Jampolis recommends cooking processed meats at lower temperatures. (For example, microwaving bacon may be better than frying it, according to some research.)
But the best bet is to simply reduce the amount of them you eat. And that goes for foods labeled "natural" or "nitrate-free" too.
Studies show that the conversion of nitrates to nitrosamines can occur regardless of whether they're organic or synthetic — so that "natural" hot dog may not be any healthier for you.
As for products boasting "no added nitrates," Dr. Jampolis says these are often made with celery powder, which contains naturally occurring nitrates and can still produce nitrosamines (although it is not considered an added nitrate).
The bottom lineNitrates from plants and those added to meat behave very differently in the body.
Increasing your consumption of nitrate-rich veggies may reduce blood pressure and improve athletic performance. But it's best to limit your intake of processed meats (even "natural" and "nitrate-free" products), which are associated with an increased risk of cancer.
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