Heart Health Archive

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A salad is a great way to meet your daily vegetable requirement — just toss a few of your favorite veggies together with lettuce or other greens. Most grocery stores sell a variety of salad greens (separate or mixed), prewashed and bagged for convenience. Arugula and watercress are peppery, dandelion and escarole are bitter, mâche and iceberg are sweet, and a green called tatsoi has a mustard flavor. Baby spinach is another popular option.

The USDA recommends two to three cups of vegetables per day for adults. But because greens aren't very dense, it actually takes about two cups of raw greens to make the nutritional equivalent of a one-cup serving of vegetables.

Research we're watching

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Depression and heart disease often overlap. As many as one in five people with heart disease has depression. This common mood disorder is also linked to a higher risk of dying of heart disease.

Now, new research lends further support for the protective role of exercise for both conditions. The study, published online June 27 by JAMA Psychiatry, included nearly 18,000 people (mostly male) and used records dating back to the early 1970s. Researchers found that people who were fit during middle age were 16% less likely to develop depression after age 65.

This newer way to perform CPR is easier than the traditional method, and it's saving lives.

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Every year, more than 350,000 Americans experience sudden cardiac arrest, when the heart stops beating without any warning. In the agonizing moments before paramedics arrive, there's no blood circulating in the body to deliver oxygen to the brain and other organs; death is just minutes away.

"When the cardiac arrest occurs outside of a hospital setting, the survival rate ranges from 2% to 15%," says Dr. Kei Ouchi, an emergency physician at Harvard-affiliated Brigham and Women's Hospital.

Learn the most common sources of sodium in your diet and some easy substitutions you can make.

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If you think steering clear of potato chips, pretzels, and other savory snacks is the best way to trim salt from your diet, think again. Yes, those foods are salty — but they only rank no. 7 on the top 10 sources of sodium (a major component of salt) in the average American's diet.

The category of bread and rolls tops the list, which is based both on sodium content and how often people eat the foods. Bread is not especially salty, but we eat a lot of it, as well as similar foods such as hamburger and hot dog buns, bagels, and English muffins.

Ask the doctor

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Q. I was recently diagnosed with aortic stenosis after my doctor heard a slight heart murmur and referred me for an echocardiogram. I don't have any symptoms, so the cardio­logist recommended that I get periodic echocardiograms to monitor the condition. Is there anything else I can — or should — do?

A. Aortic stenosis — also called aortic valve stenosis — occurs when the one-way valve inside the heart's largest vessel, the aorta, stiffens and becomes clogged with calcium deposits. As a result, the valve doesn't open as easily. During a heartbeat, as the heart's main pumping chamber (the left ventricle) contracts, pressure builds up behind the aortic valve. This creates the turbulent blood flow that a doctor can hear through a stethoscope.

These drugs help prevent potentially life-threatening events. Make sure you're taking them correctly.

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Recently, a Heart Letter subscriber emailed us this query: "Does taking your blood pressure medication at night protect the heart more than if you take it in the morning? If so, why?"

Maybe you've wondered the same thing, or have other questions about the drugs you take to prevent or treat heart disease. In addition to blood pressure pills, these include drugs to lower cholesterol and to prevent blood clots.

Certain tests involve small amounts of radiation. Here's some perspective on the benefits and risks.

Cardiologists have many options for visualizing the heart, some of which involve exposure to radiation. Used appropriately, these tests can identify possibly life-threatening conditions, such as dangerous heart artery blockages. In recent years, the accuracy of many of these noninvasive tests has increased. They're also being used with increasing frequency.

Because ionizing radiation can damage cells, potentially raising the risk of cancer, experts acknowledge that imaging tests that involve radiation should be used judiciously. Earlier this year, the American College of Cardiology published a consensus statement on the best practices for safe and effective use of radiation in cardiac imaging tests.

Staying connected to friends, neighbors, and your community may protect your heart.

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The lonely hearts club may be larger than you realize. About a third of older adults say they frequently feel lonely, according to findings from the National Social Life, Health, and Aging Project. And only about half of Americans have meaningful in-person social interactions on a daily basis, such as having an extended conversation with a friend or spending time with family members, suggests a recent survey by the global health service company Cigna.

People whose main social contacts were at their place of work often feel that loss acutely after they retire. Many older adults are also at risk for isolation and loneliness because they're divorced or have lost a partner. But a lack of caring companionship (including from family, friends, or a romantic partner) may make you more vulnerable to a number of health woes. In fact, several studies suggest that isolated and lonely people face a slightly higher risk of heart attack or stroke than people with stronger social networks.

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Vine-ripened, locally grown tomatoes are abundant in farmers' markets in August. Scientifically speaking, these vivid red (and sometimes yellow, brown, purple, or green) orbs are fruits. But the USDA, which issues the Dietary Guidelines for Americans, includes tomatoes in the red-orange vegetable group. Aim for about five to six cups per week of the foods in this group, which also includes carrots, squash, and sweet potatoes.

When good fresh tomatoes aren't available, canned tomatoes are a good substitute, especially in soups, stews, and pasta sauces. Eating tomatoes and tomato products may help lower cholesterol and improve blood vessel function, according to a 2017 article in Atherosclerosis.

Research we're watching

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The same diet that doctors recommend for dodging heart disease also may help preserve brain tissue, a new study finds.

Researchers scrutinized diet surveys from more than 4,200 people with an average age of 66 and ranked the quality of their diets on a scale of 0 to 14. A score of 14 was healthiest and included lots of fruits and vegetables, whole grains, nuts, dairy, and fish, but limited sugar. The volunteers provided data on other factors that might affect brain size, such as blood pressure, physical activity, and smoking. They also underwent brain scans to measure their brain size.