7 daily habits researchers link to a sharper memory as you age

 Your incompetent? doctor failed at reliving your stress by NOT HAVING 100% RECOVERY PROTOCOLS! Get that doctor fired!

7 daily habits researchers link to a sharper memory as you age

Older adults facing memory loss now have stronger evidence than ever that a handful of repeatable daily actions can slow cognitive decline. A two-year randomized trial of diet, exercise, cognitive training, and vascular risk monitoring found that participants who combined all four elements improved their overall cognitive scores compared with a control group receiving standard health advice. Separate large trials have tied tighter blood pressure targets to lower rates of mild cognitive impairment, while meta-analyses drawing on longitudinal data from more than 600,000 individuals linked reduced loneliness to lower dementia risk. The research points in a consistent direction: small, stackable habits outperform any single intervention, and the window for adopting them is open right now.

Why bundled daily habits beat single fixes for aging brains

The clearest signal comes from the FINGER trial, a two-year randomized controlled trial published in The Lancet. Researchers assigned at-risk older adults to either a structured program of dietary guidance, physical activity, cognitive training, and vascular risk monitoring or to a control group that received general health advice alone. The multidomain group showed measurably better cognitive performance across several domains, not just one. That result matters because it suggests the benefits of daily habits are additive: stacking movement on top of diet on top of brain exercises produces gains that no single change delivers by itself.

Blood pressure control adds another layer. The SPRINT MIND trial, a randomized clinical study published in JAMA, tested intensive versus standard blood pressure targets in adults at cardiovascular risk. Intensive control reduced the risk of mild cognitive impairment, a frequent precursor to dementia. An NIH summary of those results confirmed the finding while noting that the trial was stopped early for other benefits, which limited the statistical power for a probable-dementia endpoint. Still, the direction of the data was clear: keeping blood pressure lower protected the brain.

What about this?

New study results published online today in Alzheimer's & Dementia: The Journal of the Alzheimer's Association suggest that onset of high blood pressure later in life is associated with lower dementia risk after age 90, especially if hypertension is developed at age 80 or older.

Low blood pressure potential driver of Alzheimer’s disease risk

Related video: Research reveals the habits scientifically proven to add a decade to your lifespan (Talking With Docs)

A testable hypothesis emerges from combining these two lines of evidence. Adults who pair daily blood pressure monitoring with a brief, structured social-contact goal may show slower memory decline over five years than those who adopt either habit alone, independent of changes in diet or exercise. No single trial has tested that exact combination head to head, but the underlying mechanisms are well supported by separate bodies of research, and the FINGER model demonstrates that bundling works.

From loneliness data to mindfulness trials: what the numbers show

Social isolation is not just an emotional burden. A systematic review and meta-analysis of cohort studies found a significant association between loneliness and later dementia risk. A separate, larger meta-analysis using longitudinal data from more than 600,000 individuals across well-known cohort studies, including HRS, ELSA, SHARE, and TILDA, reinforced that finding and provided pooled hazard ratios for dementia, Alzheimer’s disease, and vascular dementia. The consistency across datasets and countries strengthens the case that maintaining regular social contact is a protective habit, not merely a feel-good recommendation.

Diet-focused trials add a more cautious note. A randomized controlled trial of the MIND diet, published in the New England Journal of Medicine, tested a well-known brain-healthy eating pattern over multiple years using cognitive scores and brain MRI as outcomes. The results were mixed, a reminder that dietary patterns alone may not move the needle as dramatically as bundled interventions. That does not invalidate dietary changes; it means diet works best as one piece of a larger daily routine rather than a standalone strategy.

(The MIND diet has NO specifics, so you don't even know if you are following it correctly!)

Stress management rounds out the evidence base. A randomized clinical trial testing mindfulness-based stress reduction and exercise in older adults with subjective cognitive concerns measured episodic memory and executive function. Separately, an earlier randomized controlled trial of mindfulness-based stress reduction in community-dwelling older adults examined executive function and frontal alpha asymmetry, a neurophysiological marker of attention. Both trials reported improvements in executive-function measures, though neither included adjudicated dementia incidence as a primary outcome. The practical takeaway is that even brief daily mindfulness practice appears to support the cognitive processes most vulnerable to aging, but researchers have not yet proven it prevents dementia itself.

Gaps in the research and what to watch next

Several limits in the current evidence deserve attention. The FINGER trial ran for two years, and no primary longitudinal data track how participants actually maintained the seven target habits after the formal intervention ended. Long-term adherence is the central unknown. A habit that works in a supervised trial may lose its effect when people are left on their own.

The SPRINT MIND and FINGER trials also lack a direct head-to-head comparison. No single study has randomized participants to intensive blood pressure control versus a full multidomain lifestyle program within the same cohort, so the relative contribution of each approach remains an open question. The loneliness meta-analyses, meanwhile, rely on self-reported measures of social contact. The largest cohorts did not include linked biomarker or brain-imaging confirmation, which means the association between isolation and dementia is still partly inferred from behavior rather than directly observed brain changes.

Mindfulness and stress-reduction trials raise additional questions. Most were conducted in relatively healthy volunteers who were motivated enough to enroll and attend multiple sessions. That makes it hard to generalize the results to older adults with mobility limitations, untreated depression, or advanced vascular disease. Sample sizes were modest, and follow-up periods were short, often less than a year. Until larger, longer studies confirm durable benefits, mindfulness should be viewed as a promising support tool rather than a proven shield against dementia.

Dietary research faces its own constraints. Even when participants are randomized, adherence to complex diets tends to wane over time, and control groups often improve their eating patterns simply by being observed. That “spillover” effect can dilute differences between groups and make effective diets look weaker than they are. At the same time, mixed results from the MIND diet trial underscore that no single eating pattern has yet shown large, consistent cognitive benefits on its own. Future work will need to test diet within broader lifestyle packages that more closely resemble real life.

Turning evidence into a realistic daily routine

Despite these gaps, the converging findings point toward a practical framework for older adults who want to act now. Rather than chasing a perfect diet or a single “brain game,” the evidence favors a short list of repeatable, stackable behaviors that together support vascular health, social connection, and cognitive reserve.

One realistic approach is to build a daily checklist around four pillars. First, move most days, aiming for a mix of walking, light strength work, and balance exercises that are safe for existing mobility levels. Second, eat in a pattern that emphasizes vegetables, whole grains, and unsalted nuts while limiting highly processed foods, treating diet as a gradual shift rather than an all-or-nothing overhaul. Third, schedule at least one meaningful social contact-whether by phone, online, or in person-to counter loneliness and maintain engagement. Fourth, add a brief, consistent stress-management practice such as mindful breathing, a body scan, or guided meditation, starting with just a few minutes.

Layered on top of these pillars, regular blood pressure monitoring and appropriate medical care can extend the brain-protective effects seen in SPRINT MIND. For many people, that means checking blood pressure at home several times a week, sharing readings with a clinician, and adjusting medications or lifestyle factors as needed to stay within agreed-upon targets. The goal is not perfection but steady control over time.

Crucially, this kind of routine does not require dramatic life changes. The trials that inform it were built around modest, repeatable actions that participants could integrate into ordinary days. While researchers continue to refine which combinations matter most and how long benefits last, the current evidence supports a simple message: small, consistent habits, bundled together, offer the strongest available defense against age-related cognitive decline-and they are available to start today.

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*This article was researched with the help of AI, with human editors creating the final content.

Scientists reveal 3 lifestyle factors that may delay dementia by 12 years

 Not defined is whether high blood pressure being treated is still a risk factor, like me.

Scientists reveal 3 lifestyle factors that may delay dementia by 12 years

According to the National Institutes of Health (NIH), about 42% of Americans over the age of 55 will develop dementia at some point. Luckily, a growing body of research suggests there are concrete steps you can take to reduce your risk or delay the disease’s onset.

Most recently, a study in Neurology found that just three lifestyle factors may add up to 12 dementia-free years to your life. For the study, the researchers observed more than 12,000 participants over an average of 26 years, investigating how three vascular risk factors—diabetes, high blood pressure, and smoking status—affected their risk of developing dementia and its age of onset. Ultimately, the researchers found that people who had fewer of these risk factors at midlife were both less likely to develop dementia and less likely to develop dementia at an early age. In fact, compared to participants with all three risk factors, participants with no risk factors had about 12.6 additional dementia-free years. (Participants with just one risk factor also had 8.8 more dementia-free years, while participants with two risk factors had 3.5.)

“This builds beautifully on an important 2024 Lancet Commission report, which identified 14 potentially modifiable risk factors for dementia. Diabetes, hypertension, and smoking are only part of that much larger picture,” says David Perlmutter, M.D., F.A.C.N., A.B.I.H.M., board-certified neurologist and author of Brain Defenders. “The message from both reports is increasingly difficult to ignore: a meaningful portion of dementia risk is related to factors we can potentially influence.”

So, what does all this mean for you? Ahead, neurologists break it down.

Meet the experts: David Perlmutter, M.D., F.A.C.N., A.B.I.H.M., board-certified neurologist and author of Brain Defenders; Jeremy M. Liff, M.D., board-certified neurologist in New York City

Why are the findings significant?

The importance of the study’s findings is twofold. First, “they reinforce the idea that dementia is significantly preventable,” Dr. Perlmutter says. “To me, the important message is that brain health is very much connected to metabolic and vascular health, and what happens in midlife can have profound consequences decades later.” This is particularly important because we don’t yet have good treatments for dementia or Alzheimer’s disease, he notes.

Related video: Nearly half of dementia cases may be preventable, doctor explains (FOX 32 Chicago) Second, the results show that the risk factors appear to be additive. “One risk factor is concerning; two are worse; and three are considerably worse,” Dr. Perlmutter says. “People with all three had about 2.7 times the hazard of developing dementia compared with those who had none.”

What’s the takeaway?

While there’s no way to completely eliminate the risk that you’ll develop dementia—and preventing or delaying the onset of diabetes or hypertension is a complex, multifactorial process as well—the study shows that you can take some important steps to reduce your dementia risk.

“Threats to brain health begin long before memory problems appear. Know your blood pressure. Know your blood sugar and metabolic health. Don’t smoke,” Dr. Perlmutter says. “These aren’t exotic, expensive, or difficult interventions, and that’s precisely the point. Many of the most powerful tools we have for protecting the aging brain are available to each of us right now... This fundamentally changes the conversation from simply asking, ‘How can we treat Alzheimer’s?’ to asking, ‘How can we reduce the likelihood of getting there in the first place?’”

Taking these steps won’t just affect your dementia risk, either. “Smoking, diabetes, and blood pressure are clearly risk factors that would stop you from living a longer, generally healthier life—not just brain health, but overall body health,” says Jeremy M. Liff, M.D., board-certified neurologist based in New York City.

And it’s never too early to make healthy changes. “Don’t wait until you’re in your mid-70s,” Dr. Liff urges. “One of the points of the study is they were looking at people in their 50s, so the time to start with this is now, because what you do now will have that downstream effect 20 to 40 years from now.”

Dr. Perlmutter agrees. “This fits perfectly with what we’re learning about Alzheimer’s disease. The biological changes that ultimately manifest as memory loss may be developing for 20 or even 30 years before the diagnosis,” he explains. “I think we’ve made a mistake by viewing Alzheimer’s simply as a disease of old age. Increasingly, we should think about it as a disease whose foundations may be laid in midlife or even earlier.”

How can you support your brain health?

Again, there’s no surefire way to avoid developing dementia or Alzheimer’s disease; as Dr. Liff notes, there are plenty of otherwise healthy patients who still develop it.

Still, there are things you can do to support your brain health throughout your life. “I encourage people to think beyond any single supplement, food, drug, or ‘brain hack.’ Brain health reflects what we do consistently over many years,” Dr. Perlmutter says.

In addition to monitoring your risk of developing diabetes or hypertension, and refraining from smoking, both Dr. Liff and Dr. Perlmutter recommend the following habits for good brain health:

• Get regular exercise
• Prioritize restorative sleep
• Maintain meaningful social connections
• Eat a minimally-processed diet rich in fiber and whole foods
• Continue learning and challenging yourself
• Protect your hearing
• Avoid large amounts of alcohol
• Avoid stimulants late at night

The bottom line

This study and others like it suggest we have more control over our dementia risk than we previously thought, but it’s important to keep these findings in context. Both Dr. Liff and Dr. Perlmutter point out that the research is observational, which means that while the studies found a clear association between vascular risk factors and dementia risk, they can’t establish a cause-and-effect relationship. Additionally, the researchers only assessed the participants for diabetes, hypertension, and smoking status at one point in midlife, rather than tracking the evolution of these risk factors over a longer period of time.

“And, of course, dementia is complicated. Genetics, environmental exposures, education, physical activity, social circumstances, and many other factors matter as well,” Dr. Perlmutter adds. “But again, many of these other factors reflect our lifestyle choices. And that gives each of us agency over our brain’s destiny.”

Midlife Vascular Health Adds Nearly 13 Dementia-Free Years

 My blood pressure didn't spike until age 60, now controlled, the rest I'm good at. But ask your competent? doctor if your stroke negates these factors! NO answer; PURE FUCKING INCOMPETENCE!

1. A documented 33% dementia chance post-stroke from an Australian study?   May 2012.

2. Then this study came out and seems to have a range from 17-66%. December 2013.`    

3. A 20% chance in this research.   July 2013.

4. Dementia Risk Doubled in Patients Following Stroke September 2018 

Midlife Vascular Health Adds Nearly 13 Dementia-Free Years

Summary: Maintaining healthy blood pressure, avoiding diabetes, and not smoking between ages 48 and 68 is associated with nearly 13 additional years of dementia-free life.

While the presence of all three vascular risk factors significantly accelerated dementia onset and reduced dementia-free survival across all groups, the researchers noted key demographic variations: women lived longer without dementia than men regardless of risk profile, and white participants experienced longer dementia-free lifespans than Black participants under similar risk conditions.

Key Facts

• 13-Year Healthspan Gain: Individuals free of hypertension, diabetes, and smoking from ages 48 to 68 lived an average of nearly 13 additional years without developing dementia compared to those with all three risk factors (30 years vs. 17 years post-baseline).
• Broad Cohort Scope: Analyzed 12,409 participants (average baseline age of 56) followed over a 26-year tracking period, during which 3,008 developed dementia and 5,238 died dementia-free.
• Sex-Based Differences: Women consistently maintained longer dementia-free survival than men across equivalent risk categories (18.1 years for women with all three risk factors vs. 16.6 years for men).
• Racial Disparities: White participants with all three risk factors lived an average of 19.6 dementia-free years compared to 16.0 years for Black participants, emphasizing the need for targeted midlife interventions in vulnerable populations.
• Critical Prevention Window: Emphasizes age 48 to 68 as a crucial developmental window where aggressive vascular risk modification directly safeguards cognitive reserve in later life.

Source: NYU

Having normal blood pressure, no diabetes, and not smoking from age 48 to 68, are associated with nearly 13 additional years on average of dementia-free life, a new study shows.

Led by NYU Langone Health researchers, the new work also found that, no matter how many risk factors they had, women lived longer without dementia than men, and that white study participants had more dementia-free years than Black participants.

Avoiding midlife vascular risk factors adds nearly 13 additional years of dementia-free life. Credit: Neuroscience News

Published online Aug. 5 in Neurology, the study results underscore the dual impact of the identified midlife risk factors, the presence of which was linked to both accelerated dementia onset and shortened overall dementia-free lifespans.

“Our findings argue that people need to actively avert these factors in midlife as a strategy for preserving brain health for more than a decade,” said study senior investigator Josef Coresh, MD, PhD, founding director, Optimal Aging Institute, NYU Langone.

“Discovering new ways to delay dementia is crucial with 42 percent of Americans at risk for developing the condition at any time after age 55.” Dr. Coresh is also the Terry and Mel Karmazin Professor, Department of Population Health, NYU Langone.

For the new study, the researchers analyzed data in the community-based Atherosclerosis Risk in Communities (ARIC) Study, which started in 1986 and followed participants over decades into late life, measuring midlife vascular risk factors and dementia.

The current study looked at 12,409 people with an average age of 56 who were free of dementia. Participants were assessed for three risk factors: high blood pressure, diabetes, and smoking. They were then followed for an average of 26 years. During that time, 3,008 developed dementia and 5,238 people died without developing dementia. Those who had no risk factors lived without developing dementia nearly 13 years longer than people with the three risk factors (30 years total after the study’s start versus 17 years).

The team also sought to determine how cardiovascular risk factors in midlife influenced dementia-free survival across demographics. Women with all three risk factors lived an average of 18.1 years from the start of tracking without developing dementia, compared to 16.6 years for male study participants. White participants with all three risk factors lived an average of 19.6 years without developing dementia, compared to 16 years for Black participants.

“These results suggest that vascular risk reduction may benefit all groups, but that certain populations, such as Black adults, may especially benefit from targeted prevention efforts,” Dr. Coresh added. “Hopefully, these results will encourage people to stop smoking and watch their vascular health closely from age 48 on.”

Importantly, the study was not designed to prove that avoiding these vascular risk factors caused the observed delay in dementia — only that they were associated with each other. Another limitation of the study was that the risk factor measurement was performed just once, so changes over time were not captured.

Funding: This study was supported by National Institutes of Health (NIH) grants K24HL152440 and K01DK138273, and the ARIC study was funded by grants NIH U01HL096812, U01HL096814, U01HL096899, U01HL096902 and U01HL096917.

Along with Dr. Coresh, study authors are Jiaqi Hu, Institute for Hospital Management, Tsinghua University in Beijing (lead author); Jason Smith, University of North Carolina School of Medicine; A. Richey Sharrett, Elizabeth Selvin and Michael Fang, Department of Epidemiology, Johns Hopkins Bloomberg School of Public Health; Rebecca F. Gottesman, Stroke Branch, National Institute of Neurological Disorders and Stroke; Pamela Lutsey, Division of Epidemiology and Community Health, School of Public Health, University of Minnesota; Thomas H. Mosley Jr., MIND Center, University of Mississippi Medical Center School of Medicine, Jackson; and Jordan Weiss, Department of Medicine (Division of Precision Medicine) and Optimal Aging Institute, NYU Grossman School of Medicine.

Key Questions Answered:

Q: Why are midlife vascular factors so influential on dementia risk decades later?

A: Midlife hypertension, diabetes, and smoking cause cumulative structural damage to the brain’s microvasculature. Chronic hypoperfusion, small vessel disease, inflammation, and blood-brain barrier breakdown reduce cognitive resilience and accelerate pathological protein accumulation, laying the groundwork for clinical dementia late in life.

Q: What did the study reveal regarding health disparities between demographic groups?

A: Even when carrying the same three vascular risk factors, Black participants experienced shorter dementia-free lifespans (16.0 years) than white participants (19.6 years). This highlights that systemic healthcare disparities, social determinants of health, and differences in baseline disease severity likely amplify the cognitive burden of vascular risk in Black communities.

Q: Did the study establish that treating these risk factors directly prevents dementia?

A: The study demonstrated a strong prospective association rather than direct causation. Because risk factors were measured at baseline, the observational design does not capture how midlife treatment changes over time impact dementia trajectories, though the robust 26-year tracking strongly supports midlife risk reduction as a primary preventative strategy.

Editorial Notes:

• This article was edited by a Neuroscience News editor.
• Journal paper reviewed in full.
• Additional context added by our staff.

About this dementia and aging research news

Author: David March
Source: NYU
Contact: David March – NYU
Image: The image is credited to Neuroscience News

Original Research: The findings will appear in Neurology

The #1 thing to avoid if you have high blood pressure, according to dietitians

 Really, you don't read research, do you?

You'll want your competent? doctor to explain all these and give you an EXACT PROTOCOL ON SALT! Noting how much salt your brain needs to function properly! If your doctor doesn't know that, how much else doesn't s/he know? And you're being treated for a brain injury by them?

But this:

 

Review finds no proven clinical benefit to strict salt restriction for patients with heart failure

And this:

In many high income countries, approximately 75% of salt in the diet comes from processed foods and meals prepared outside the home.  So, this China study may not have much relevance in your country.

Intake of potassium- and magnesium-enriched salt improves functional outcome after stroke: a randomized, multicenter, double-blind controlled trial January 2018

Low-Salt Diet Ineffective, Study Finds. Disagreement Abounds. June 2011 

The wrong white crystals: not salt but sugar as aetiological in hypertension and cardiometabolic disease December 2014

Why Everything We Know About Salt May Be Wrong May 2017 

Researchers reveal surprising findings on how salt affects blood flow in the brain

November 2021 

You'll want your competent? doctor to explain these and give you an EXACT PROTOCOL ON SALT!

 

 The latest here:

The #1 thing to avoid if you have high blood pressure, according to dietitians

If you have hypertension, a health care professional may have recommended lifestyle changes to bring down your levels. Don’t overlook this very important one.

Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Key Points

• Limit sodium intake to 1,500 milligrams daily by cooking at home and reading food labels.
• Boost potassium intake with fruits, vegetables and dairy to help lower blood pressure.
• The DASH or Mediterranean diet supports heart health and reduces hypertension.

If you know you have high blood pressure, you’re already a step ahead. Although high blood pressure (hypertension) affects nearly half of American adults, it doesn’t cause symptoms at first—so many people don't even know they have it. Your blood pressure is the force of blood pushing through your arteries. Normal blood pressure is below 120/80 mm Hg. The top number, systolic blood pressure, measures pressure when the heart beats. The bottom number, diastolic blood pressure, is the pressure when the heart is at rest between beats.

High blood pressure can lead to several health complications, such as stroke, heart attack, kidney disease, vision loss and more. “If you are diagnosed with high blood pressure, lifestyle modification is key. Assess your diet, weight and exercise habits,” says Maria Elena Fraga, RD, CDCES. Read on to learn more about what high blood pressure means, the biggest thing to avoid doing if you have it and proven strategies you can take to improve it. 

Don't Underestimate the Impact of Nutrition

The No. 1 thing to avoid if you have hypertension is underestimating the impact your nutrition habits can have on your blood pressure. Knowing that you can make a big difference in your blood pressure by changing some aspects of your diet is positive and empowering news.

Actionable habits for lowering blood pressure include limiting sodium, eating fruits and vegetables that are rich in potassium, cooking more at home and following blood-pressure-lowering eating plans. “Getting a handle on your blood pressure requires behavior and lifestyle changes, which can take time, effort, consistency and patience,” says Sarah Currie, M.S., RD. With that said, here are the impactful changes you can start making to your diet.

Related video: Two powerful foods that naturally reduce blood pressure according to doctors (Talking With Docs)Cut Back on Sodium

Over time, eating a high-sodium diet can narrow blood vessels and increase blood pressure. “You’d be surprised how many food items contain hidden sources of sodium,” says Fraga. Packaged foods are often packed with sodium, and some of the top culprits are canned soups, frozen meals and deli meat, adds Currie.

The American Heart Association suggests that cutting out 1,000 milligrams per day of sodium can have a beneficial impact on blood pressure. For people with high blood pressure, the AHA recommends consuming no more than 1,500 milligrams of sodium per day.

To reduce your sodium intake, try replacing a portion of salt in your recipes with garlic, fresh herbs and spices. Read package labels and restaurant menus before buying or ordering to help make lower-sodium choices. When you’re reading labels, look at the Daily Value percentage for sodium and aim for lower-sodium foods when possible. Foods with a sodium DV of 5% or less per serving are considered a low-sodium foods, while those with 20% DV or more of sodium per serving are considered high-sodium and should be limited.

Eat Potassium-Rich Foods

Potassium counteracts sodium by helping your body excrete it through your urine. (In short, you pee it out.) The mineral also helps relax blood vessel walls, which lowers blood pressure. The AHA recommends consuming 3,500 to 5,000 milligrams of potassium daily to prevent or treat high blood pressure.

Boost your potassium intake by eating more fruits and vegetables. Aim to eat 4½ cups of fruits and vegetables every day. Foods rich in potassium include:

• Lentils
• Prunes
• Bananas
• Kidney beans
• Orange juice
• Cantaloupe
• Squash
• Apricots
• Soybeans
• Raisins
• Potatoes
• Spinach
• Chicken breast
• Low-fat dairy products

Cook More Meals at Home

Restaurant meals are often high in sodium, which can make it difficult to stay within the recommended limits. One study found that the average sodium content in a fast-food meal was about 1,300 milligrams—nearly all of the recommended sodium limit for someone with high blood pressure In addition, another study found that foods considered ultra-processed have 150% more sodium than those considered not ultra-processed. Cooking at home gives you control over all the ingredients. Whole foods, like fruits, vegetables, dried legumes, unsalted nuts and seeds and fresh sources of protein contain little to no sodium. When cooking you can flavor foods with fresh and dried herbs and spices, including basil, oregano, cumin, rosemary, turmeric and more.

This doesn’t mean you can’t eat out—it just takes a little planning. If the restaurant provides nutrition information, check it ahead of time to plan out a meal that’s lower in sodium. Avoid or limit fried foods, which tend to be higher in sodium, says Currie, and ask for sauces and dressings on the side. Opt for baked, broiled, grilled or steamed proteins paired with green and other colorful vegetables. 

Consider the DASH or Mediterranean Style of Eating  

The DASH (Dietary Approaches to Stop Hypertension) diet was created to intentionally treat high blood pressure. This eating style focuses on eating fruits, vegetables, legumes, whole grains, low-fat or fat-free dairy, lean protein and limited saturated fats, red meat, added sugar and sodium. The DASH diet is rich in important nutrients that help lower blood pressure, including potassium, calcium, magnesium, fiber and protein.

The Mediterranean diet is very similar to the DASH eating plan, as it’s full of fresh fruits and vegetables, fiber-rich beans and whole grains, nuts and seeds. This eating plan also recommends limiting foods that contain higher amounts of saturated fat, such as red meat. One food that’s famously associated with the Mediterranean diet is extra-virgin olive oil, which is rich in polyphenols that can protect the heart.

Strategies to Improve Blood Pressure 

Improving the quality of your diet is one effective way to manage hypertension. Other lifestyle factors that help bring down blood pressure include:

• Get regular physical activity
• Avoid smoking.
• Practice stress management.
• Reach a healthy weight, if weight loss is recommended.
• Get enough sleep. Aim for seven to nine hours of sleep each night.

If lifestyle factors are not enough to keep your blood pressure in a healthy range, you may need medication. Reach out to a health care provider for guidance.

Our Expert Take

High blood pressure is a common condition affecting many Americans, yet, you can take steps to improve your numbers and prevent hypertension. One of the biggest mistakes people make is not realizing how important nutrition is for managing blood pressure and maintaining a healthy heart.

Small, consistent steps—like reading labels to cut down on sodium, cooking at home more often and eating plenty of fruits and vegetables—can make a big difference. For personalized support and guidance, ask a health care provider about working with a registered dietitian who can create an individualized eating plan and set goals that work for you.

Read the original article on EatingWell

Scientists just connected this daily habit to higher blood pressure

 I don't do these at all.

Scientists just connected this daily habit to higher blood pressure

What you sip throughout the day may have more of an impact than you realize.

Key Points

• High blood pressure is common and increases the risk of heart disease and stroke.
• Consuming sugar-sweetened beverages may increase the risk of high blood pressure.
• Swap sugar-sweetened drinks for less-sweet options like iced tea or fruit-infused water.

Hypertension—aka high blood pressure—is a common risk factor for heart disease and stroke. It’s so common that about half of U.S. adults have the condition, defined as a consistent blood pressure reading greater than 130/80 or taking blood pressure medication. And though we often consider hypertension a problem for adults, kids and teenagers are increasingly being diagnosed with the condition.

While you’ve probably heard that consuming too much sodium is a risk factor for high blood pressure, there’s also a lesser-known potential risk factor for hypertension—fructose. Fructose is a type of simple sugar found naturally in whole fruit, fruit juice and honey. But it can also be manufactured and added to other foods, including sugar-sweetened beverages (SSBs), like sodas, fruit “juice” beverages and sports drinks, as well as yogurt, breakfast cereals, baked goods and fruit packs.

Excessive fructose intake, particularly from liquid sources, is metabolized in the liver, where it can lead to increased production of uric acid. Elevated uric acid can damage the inner lining of blood vessels, affecting their function and contributing to increased blood pressure. In addition, excess fructose intake encourages the liver to increase the production of triglycerides and very-low-density lipoproteins. This combination of high triglycerides and very-low-density lipoproteins, in addition to hypertension, further increases the risk of heart disease and stroke. : Cardiologists reveal the truth about salt and blood pressure (Talking With Docs)There has been on-going debate over whether fructose found naturally in foods has differing effects on the body compared to added fructose. And since younger people may be more likely to reach for juice and sugar-sweetened drinks, Harvard and University of Toronto researchers examined whether fructose intake during childhood and adolescence increased the risk of hypertension in adulthood. Let’s break down the study and its findings.

How Was This Study Conducted?

 Data was drawn from GUTS—the Growing Up Today Study. The study was originally two phases: GUTS I was initiated in 1996 and included nearly 17,000 U.S. children, ages 9 to 14 at baseline, and GUTS II started in 2004 and included about 11,000 U.S. children, ages 9 to 16 at baseline. The two enrollment phases were merged in 2013, with the combined cohort totaling nearly 26,000 participants, 55% of them female. Participants were followed for up to 25 years. From 1996 to 2001, participant questionnaires were completed annually, and then every two to four years from that point on, reporting usual diet, anthropometrics (height and weight), lifestyle factors and health status. For diet, researchers were particularly interested in how much participants were consuming sugar-sweetened beverages, fruit juices and whole fruits. A serving was specified as a can or glass for sugar-sweetened beverages and a glass for fruit juices. Sugar-sweetened beverages included sodas, fruit drinks (like punches and iced teas) and sports drinks. Fruit juices were defined as orange juice, apple juice or other 100% fruit juices. Whole fruits were defined as apples, oranges, bananas, mangos, grapes, pears, melons, strawberries and peaches. From participants’ food diaries, researchers calculated total fructose equivalents (TFEs) so that amounts could be grouped into quintiles and compared with hypertension risk. From 2010 to 2021, participants were asked about hypertension diagnoses and to indicate the year of diagnosis. During the study period, 1,625 participants (just over 6%) reported a hypertension diagnosis.

What Did This Study Find?

Researchers ran statistical analyses and adjusted for certain potential confounding factors, including consumption of red and processed meats, fruits, vegetables and whole grains, as well as physical activity, screen time and sleep duration. These are all factors that could influence the results.

Initially, after adjusting for lifestyle and dietary factors, the total fructose equivalents did not correlate with a higher risk of hypertension. However, when researchers considered the source and amount of fructose, the picture changed.

• Higher intake of sugar-sweetened beverages (SSBs) was significantly associated with a higher risk of hypertension. Compared with the reference group (<3 servings per week), individuals in the highest category of SSB intake (≥2 servings per day) had a higher risk of developing hypertension. Having a serving per day of SSBs was associated with a 14% higher risk of hypertension. Each daily serving of soda and sports drinks was associated with a 23% and 36% higher risk of hypertension, respectively.
• Higher intake of fruit juice was associated with a higher risk of hypertension. Individuals in the highest category of fruit juice intake (≥1.5 servings per day) also had the highest risk of developing hypertension.
• Eating fruit didn’t raise hypertension risk. Higher intake of whole fruit (≥1.5 servings per day) compared with the reference (<1 serving per week) was not associated with hypertension risk. And when researchers divided fruit into temperate versus tropical fruits, there was still no association with hypertension risk.

Researchers then considered what would happen if participants swapped certain foods with other foods:

• Replacing one serving per day of sugar-sweetened beverages with one serving per day of whole fruit, milk or water was associated with a lower risk of hypertension by 22%, 13% and 9%, respectively.
• Replacing one serving per day of fruit juice with one serving per day of whole fruit was associated with 19% lower risk of hypertension.
• No association with hypertension was found for replacing sugar-sweetened beverages with fruit juice or replacing fruit juice with milk or water.

Limitations of this study include that all of the data used were self-reported. This leaves lots of room for recall error, subjective measurement error and bias. For example, researchers state that orange-flavored fruit drinks with added sugars are commonly consumed by younger children and may have been reported as orange juice intake. This means that the findings about fruit juice may not be as accurate, as researchers primarily found a connection between hypertension and orange juice, not apple juice or other juices.

Because it was an observational study, all potential confounding factors could not be adjusted for. And since the study population was 96% non-Hispanic white, it is unknown if these same results can be extended to other populations.

How Does This Apply to Real Life?

Sugar-sweetened beverages have increasingly been indicted for having negative health consequences, including for repercussions for heart health, insulin resistance and oral health. As previously mentioned, when fructose is broken down in the liver, it triggers a series of effects that may increase your risk of high blood pressure.

One message we can glean from this study is that added sugars, including those found in sugar-sweetened beverages, might not be a great addition to your everyday routine. But natural sugars, like those found in fruit, should not be feared.

And if you reach for whole fruits instead of a soda when you want something sweet, you’ll be adding powerful nutrients that will support the health of your body and brain.

If you’ve got a habit of reaching for SSBs, start by swapping one a day with whole fruit, milk or water—and progressively swap another out each week until you’ve kicked the habit. If you’re surprised that cow’s milk is encouraged, it’s because it contains nutrients that are helpful for blood pressure, including calcium, potassium and bioactive peptides.

Need more ideas for no-added-sugar sipping? Here are a few of our favorites:

Our Expert Take

This study suggests that sugar-sweetened beverages may increase the risk of high blood pressure, partly due to their fructose content. While drinking a sugar-sweetened drink now and then is fine for most people, making it a daily habit may have negative health consequences, including increasing blood pressure levels. Instead, if you’re thirsty, reach for water, milk or maybe some unsweetened tea.

Other habits that influence blood pressure include your diet as a whole, physical activity, stress and sleep. Choose whole foods most of the time, move your body as often as you can, find ways to lower your stress levels and do what you can to improve the quality and quantity of your sleep. The benefits will extend far beyond your blood pressure, as you’ll also reduce other chronic disease risk and improve the quality of your life.

Read the original article on EatingWell