Diabetic vascular diseases: molecular mechanisms and therapeutic strategies

The Heart-healthy Wonders Of African Avocadoes

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African avocados are a nutrient powerhouse, offering over 20 vitamins and minerals, including heart-healthy fats and more potassium than bananas.

They're also rich in fiber, aiding in weight loss and blood sugar control.

Versatile in the kitchen, they can be added to salads, toast, or smoothies, making them an easy and delicious way to boost your heart health and fiber intake.

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What's the story

African avocados are nutrient-dense superfoods that have become a staple for health-conscious individuals. Packed with beneficial monounsaturated fats, fiber, and a plethora of vitamins, they are particularly advantageous for heart health. Read on to discover what sets African avocados apart and how they can elevate your well-being by complementing a balanced diet.

Nutritional profile unveiled

African avocados are packed with essential nutrients, providing over 20 vitamins and minerals in a single serving. Key nutrients include vitamin K, vitamin E, folate, and surprisingly, more potassium than bananas. Potassium plays a vital role in maintaining the body's cellular electrical gradients, which in turn helps regulate blood pressure. With their nutrient-dense profile, African avocados serve as a versatile and delicious foundation for a healthy lifestyle.

A heart-healthy fat source

Unlike most fruits which are high in carbs, avocados are incredibly high in healthy fats. In fact, 77% of their calories come from fat, primarily oleic acid — a heart-healthy monounsaturated fat that reduces inflammation and has been shown to positively affect cancer-related genes. These fats are essential for heart health as they lower bad cholesterol levels and raise good cholesterol levels.

Fiber-rich superfood

Fiber is another nutrient where African avocados excel. With approximately seven grams per half an avocado, they provide a substantial portion of the recommended daily intake for fiber. Fiber is crucial for weight loss and metabolic health as it suppresses appetite by promoting a feeling of fullness and aids in blood sugar control.

Versatile culinary uses

African avocados aren't just for guacamole anymore. You can slice them into salads, mash them onto toast with a sprinkle of salt and pepper, or blend them into smoothies for a creamy texture without the need for dairy. Their versatility makes them a convenient choice for meals that target heart health.

Easy incorporation tips

Including African avocados in your diet is easy. Simply add slices to your morning toast or replace mayonnaise with mashed avocado in sandwiches for a healthier fat option. If you're looking to increase your fiber intake, adding diced avocado to salads or whole grain bowls can make meals more satisfying while enhancing nutrient content.

How To Follow A Low-Sodium Diet For Better Heart Health

You may decide to follow a low-sodium diet to improve your health. This diet involves choosing foods that are low in sodium (salt) and avoiding those that contain a lot. Sodium is a mineral found in many types of food that helps balance fluid levels and maintain nerve and muscle function.

Much of the sodium you eat is in the form of table salt. The average person consumes about 20 times more salt than needed. While sodium is found naturally in some foods, many processed products contain added amounts of the mineral.

Too much sodium can be harmful. It can raise heart attack and stroke risk. People with high blood pressure (hypertension), kidney disease, heart issues, and liver problems may need to be careful about the amount of sodium they consume.

How a Low-Sodium Diet Works A low-sodium diet involves limiting foods and drinks with a lot of sodium. Generally, this means staying away from packaged, processed items. Whole, plant-based foods are usually good low-sodium options. How Much Sodium Should You Consume? Dietary guidelines suggest most people should limit sodium to no more than 2,300 milligrams (mg) a day. However, those with chronic conditions, like kidney disease or high blood pressure, may want to aim for 1,500 mg a day. Sodium intake lower than 1,500 mg per day should be discussed with a healthcare provider. Low intake is associated with inadequate calorie, protein intake, iron, and zinc intake. Duration

You can be on a low-sodium diet for as long as you want. Research suggests you may see results quickly. One study found people who followed a low-sodium diet experienced a drop in blood pressure in as soon as a week.

Generally, people with chronic conditions, like kidney disease, may need to pay attention to sodium intake throughout their lives.

Reading Food Labels

When deciding what to eat, look for a product that says "low-sodium." This label means there is no more than 140 mg of sodium per serving. Check the amount on the label carefully. The same food can have different sodium levels, depending on the brand.

What to Eat

Foods that are generally low in sodium include:

Dairy products, such as milk, yogurt, low-sodium butter, and low-sodium cheese

Dried beans or low-sodium canned beans

Eggs

Fresh or frozen meat, poultry, or fish

Fresh or frozen vegetables and fruits

Healthy fats, such as olive oil and avocado oil

Lemon and lime juice

Low-sodium condiments, such as low-salt salad dressings and mayonnaise

Low-sodium drinks, such as water, coffee, and tea

Low-sodium snacks, such as unsalted pretzels, unsalted popcorn, unsalted nuts, and unsalted crackers

Low-sodium seasonings, such as herbs and spices and no-salt seasoning products

Low-sodium soups

Starchy vegetables, such as potatoes and sweet potatoes

Whole grains, such as brown rice, quinoa, unsalted bread, and whole wheat pasta

Packaged Foods and Sodium

More than 70% of the sodium Americans consume comes from processed, packaged, and prepared foods.

What Not to Eat

Foods that contain high amounts of sodium include:

Buttermilk

Canned chili or ravioli

Canned soups and ramen bowls

Canned vegetables and vegetable juices

Croutons or salted crackers

Fast food

Frozen meals

Instant pudding and cake

Olives, pickles, and sauerkraut

Packaged meals, such as scalloped potatoes, macaroni and cheese, or stuffing

Pasta sauces and salsa

Pizza

Processed meats, such as bacon, hotdogs, cold cuts, spam, sardines, sausage, and anchovies

Regular cheese and cottage cheese

Regular pasta

Salted bread or rolls

Salted butter or margarine

Salted nuts

Seasonings that contain salt

Soy sauce, marinades, and regular salad dressings

What Is Considered High Sodium?

Foods with more than 400 mg of sodium are typically thought of as high sodium.

Cooking Tips

Cooking low-sodium meals requires a little planning. Here are some tips:

Drain and rinse any canned vegetables or beans to cut sodium amounts.

Grill, roast, sear, or sauté your meals to bring out the natural flavors of your food.

Purchase unprocessed, low-sodium ingredients for your meals.

Use low-salt seasoning products or fresh herbs instead of salt whenever possible.

Reasons to Opt for Less Sodium Reducing sodium can offer several health benefits, such as: Many studies and large reviews have found limiting sodium can lower blood pressure levels. High blood pressure is a risk factor for heart disease and stroke. Research suggests a low-salt diet may protect against kidney damage in people with chronic kidney disease. Some studies have found diets high in sodium may raise the risk of stomach cancer. A diet low in sodium may offset this risk. If you're prone to fluid retention or feeling bloated, eating less salt could help prevent fluid from collecting in your lower legs or abdomen. A low-sodium diet may lower the risk of liver disease, kidney stones, osteoporosis, and other conditions. Can a Low-Sodium Diet Help You Lose Weight? A low-sodium diet may indirectly help you lose weight because you tend to eat healthier, lower-calorie foods. You may also lose water weight. However, research has shown limiting salt doesn't directly reduce body fat. Considerations and Ways to Cut Out Sodium  One of the best strategies to help cut out sodium is to cook food at home. That way, you'll be able to track exactly how much salt is in your meal. You might want to purchase a low-sodium cookbook to help you come up with recipe ideas. Meal planning is also a good way to ensure that you are consuming quality, low-sodium dishes throughout the week. When you eat at home, you might want to put the salt shaker out of sight. Most of the time, you don't need to add salt to the food you eat. If the food tastes bland, try adding fresh herbs, ginger, or salt substitutes to the dish. When you eat at a restaurant, ask if there are any lower-sodium dishes on the menu. You can also request that they not add extra salt to your food. Be careful not to overdo it with sauces and dressings. You may want to order these items on the side. Resources for Low-Sodium Diet Sodium Detox: What's Possible? "Sodium detox" is a nonmedical term for flushing excess sodium out of your body. However, the body already works hard to maintain appropriate sodium balance, as this balance is critical to many basic cellular processes. You can support these natural processes without taking extreme measures. Discuss any plans for a sodium detox with a healthcare provider, especially if you have kidney disease or other chronic conditions. Some ways to lower excess sodium already in your body are: Drink plenty of water: This prevents dehydration and supports kidney function to remove excess sodium. However, do not drink extreme amounts of plain water as it is possible to overdo it and experience water intoxication and dangerously low sodium levels. Exercise regularly: You will lose sodium in sweat. Take a potassium supplement or eat potassium-rich foods: Potassium supports excreting sodium and helps reduce the effects of sodium on blood pressure. You may be able to offset salt intake a little with these methods. However, a consistent diet that includes low-sodium foods is the best way to reap health benefits. Symptoms of Not Enough Sodium Too little sodium can also be harmful to your health. Some signs and symptoms of not enough sodium include: Dizziness Fatigue or low energy Headache Loss of appetite Low blood pressure Muscle cramps  Muscle weakness Nausea or vomiting Restlessness In rare cases, when sodium levels drop dangerously low, you may experience: Hallucinations Confusion Seizures Coma Summary Sodium is a mineral that your body needs to function properly. But too much sodium can make your kidneys and heart work too hard. Following a low-sodium diet can help anyone maintain good health. Limiting salt is especially important for people with existing medical conditions, such as high blood pressure and kidney disease. Talk to a healthcare provider if you think you could benefit from cutting sodium from your diet. 19 Sources Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. MedlinePlus. Fluid and electrolyte balance. UCSF Health. Guidelines for a low sodium diet. National Kidney Foundation. The heart and kidney connection. Food and Drug Administration. Sodium in your diet. National Kidney Foundation. How Much Sodium is Safe for Kidney Patients? Bossola M, Di Stasio E, Viola A, Cenerelli S, Leo A, Santarelli S, Monteburini T. Dietary daily sodium intake lower than 1500 mg is sssociated with inadequately low intake of calorie, protein, iron, zinc and vitamin B1 in patients on chronic hemodialysis. Nutrients. 2020;12(1):260. Doi:10.3390/nu12010260 Gupta DK, Lewis CE, Varady KA, et al. Effect of dietary sodium on blood pressure: a crossover trial. JAMA. 2023;330(23):2258-2266. Doi:10.1001/jama.2023.23651. UCSF Health. Guidelines for a low sodium diet. U.S. Food and Drug Administration. Sodium reduction in the food supply. American Heart Association. How to reduce sodium in your diet. UpToDate. Patient education: low-sodium diet (beyond the basics). Garofalo C, Borrelli S, Provenzano M, et al. Dietary salt restriction in chronic kidney disease: a meta-analysis of randomized clinical trials. Nutrients. 2018;10(6):732. Doi: 10.3390/nu10060732. Kronsteiner-Gicevic S, Thompson AS, Gaggl M, Bell W, Cassidy A, Kühn T. Adding salt to food at table as an indicator of gastric cancer risk among adults: a prospective study. Gastric Cancer. 2024;27(4):714-721. Doi: 10.1007/s10120-024-01502-9. Kang HJ, Jun DW, Lee SM, Jang EC, Cho YK. Low salt and low calorie diet does not reduce more body fat than same calorie diet: a randomized controlled study. Oncotarget. 2018;9(9):8521-8530. Doi: 10.18632/oncotarget.23959. Qian Q. Salt, water and nephron: mechanisms of action and link to hypertension and chronic kidney disease. Nephrology (Carlton). 2018;23 Suppl 4(Suppl Suppl 4):44-49. Doi:10.1111/nep.13465 Al-Juboori AN, Al Hail A, Ahmad Al-Juboori Z. Hyponatremia due to excessive water intake in COVID-19 patients: case series study. Egypt J Intern Med. 2022;34(1):71. Doi:10.1186/s43162-022-00158-0 Turner MJ, Avolio AP. Does replacing sodium excreted in sweat attenuate the health benefits of physical activity? Int J Sport Nutr Exerc Metab. 2016;26(4):377-89. Doi:10.1123/ijsnem.2015-0233 American Heart Association. A primer on potassium. National Kidney Foundation. Hyponatremia (low sodium level in the blood). By Julie MarksMarks is a Florida-based freelance health writer with a bachelor's degree in broadcast journalism and creative writing. Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error

Cheap 5p Food Item Could Lower Cholesterol And Cut Your Risk Of Heart Disease

A specific food item, brimming with protein, has been associated with reducing cholesterol levels and decreasing the risk of heart disease. Spirulina, a type of algae believed to be one of the oldest life forms on earth, is said to have been used by the Aztecs as an endurance enhancer.

Usually consumed in powder form mixed with water or as tablets, it's a comprehensive source of nutrients - boasting protein levels akin to eggs. Supplements can be purchased for as little as 5p per tablet at Holland and Barrett, or in powder form from retailers like Grape Tree.

So nutrient-dense is spirulina that NASA is exploring its potential as a food source for extended space missions. Easy to incorporate into your diet, spirulina is gaining popularity as a supplement due to its purported health benefits.

Spirulina is packed full of antioxidants, vitamins and minerals (Image: Tomasz Skoczen/Getty Images) Spirulina Health Benefits

Spirulina is incredibly nutritious, packed with high levels of protein, vitamins B1, B2, B3, copper, and iron. It also contains ample amounts of magnesium, potassium, manganese, and trace amounts of nearly every other nutrient required by the body, reports Gloucestershire Live. The primary benefits of including spirulina in your diet are:

Antioxidant and Anti-inflammatory Properties: Spirulina is rich in antioxidants that can protect against oxidative damage. Its active component, phycocyanin, combats free radicals and inhibits the production of inflammatory signalling molecules, offering remarkable antioxidant and anti-inflammatory effects.

Reducing inflammation has been linked to a decreased risk of chronic diseases such as heart disease and certain types of cancer.

Lowering harmful cholesterol and triglyceride levels: Research indicates that spirulina can decrease triglycerides and bad cholesterol, while simultaneously increasing good cholesterol, potentially diminishing the risk of heart disease.

Decreasing blood pressure:High doses of spirulina may lower blood pressure, a significant risk factor for numerous diseases, including heart attacks, strokes, and chronic kidney disease.

Potential anti-cancer properties: In limited animal trials, spirulina has shown promise in reducing the incidence and size of various cancers. However, before incorporating spirulina into your diet, it's crucial to consult with a healthcare professional. The algae can interact with certain medications, so thorough research is advised.

Always remember to consult your doctor before making any significant lifestyle or dietary changes.

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