Updated

Updated · AOL · Aug 13

Cardiologists Urge Limiting 4 Food Types for Heart Health, Including 1 Sugary Drink a Day

Updated

Updated · AOL · Aug 13

Cardiologists Urge Limiting 4 Food Types for Heart Health, Including 1 Sugary Drink a Day

Q: If standard exercise guidelines only offer a modest heart benefit, how many minutes are actually required to save your life?

To move beyond the modest benefit of standard exercise guidance, the study suggests roughly 560 to 610 minutes a week of moderate-to-vigorous activity may be needed for a major reduction in heart attack and stroke risk. That estimate comes from a large observational study in the *British Journal of Sports Medicine* that followed more than 17,000 adults. People who met the usual benchmark of 150 minutes a week saw about an 8% to 9% lower cardiovascular risk. By contrast, those reaching around 9 to 10 hours a week had more than a 30% lower risk. Fitness level mattered. People with lower cardiorespiratory fitness appeared to need about 30 to 50 more minutes a week than fitter people to gain similar protection. For example, a 20% risk reduction was linked to about 370 minutes weekly in the least fit group versus 340 minutes in the fittest. But experts cautioned against reading the findings as meaning 150 minutes is ineffective. Cardiologists and outside specialists say 150 minutes remains a solid, evidence-based minimum that provides meaningful benefit and is achievable for far more people. The higher target is better understood as an “optimal” zone for larger risk reduction, not a new baseline everyone must meet. In practice, the strongest heart protection still comes from combining regular movement with a heart-healthy diet, weight control, lower sodium intake, and consistent follow-up on blood pressure, cholesterol, and blood sugar.

3 articles · Updated · AOL · Aug 13

Cardiologists highlighted four food groups to limit for heart health: processed meats, sugary beverages, refined carbohydrates and less-nutritious ultra-processed foods.
Even one 8-ounce sugar-sweetened drink a day can raise heart-disease risk, while processed meats add sodium, saturated fat and nitrates linked to higher blood pressure, LDL cholesterol and vessel damage.
Refined carbs such as white bread, white rice and pastries can trigger repeated blood-sugar spikes, and ultra-processed snacks and fast food are often high in sugar, sodium and calories while low in fiber.
A heart-healthier pattern emphasizes fruits, vegetables, whole grains, beans, nuts, seeds, dairy and fish, with omega-3-rich fish recommended at two 3-ounce servings weekly.
Beyond diet, the advice includes about 150 minutes of moderate exercise weekly and sodium limits of 2,300 mg a day, with 1,500 mg as the ideal cap.