What Matters Most For Your Heart?

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⏰ IN A RUSH?

Today’s 30-Second Summary

If you don’t have time to read the whole email today, here are some key takeaways:

• Do you know what the biggest dietary factor is, when it comes to impact on your heart health?

  • Spoiler: it’s not salt, nor saturated fat, nor even red meat

  • Spoiler: it’s fiber, and it’s a factor the other way, i.e. most people need to eat more of it for better heart health. Specifically, for most people, 3–4 times more. See today’s main feature for more of the science of this, specific numbers, and the diverse ways it helps!

• Have you tried everything for sleep and still find yourself getting to sleep later than you’d like, and/or sleeping less soundly than you’d like?

  • Today’s sponsor Cornbread Hemp is offering 30% of their gummies that combine organic CBD with lavender, valerian, and chamomile, for a synergistic soporific effect that’ll have you peacefully snoozing in no time, guaranteed (literally, they offer a guarantee).

Read on to learn more about these things, or click here to visit our archive

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The best exercise to improve brain function (1:39)

Neuroscientist Dr. Wendy Suzuki explains:

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🫀 MAIN FEATURE

Eat More (Of This) For Lower Blood Pressure

Heart disease remains the world’s #1 killer. We’d say “and in the US, it’s no different”, but in fact, the US is #1 country for heart disease. So, it’s worse and perhaps some extra care is in order.

But how?

What matters the most

Is it salt? Salt plays a part, but it’s not even close to the top problem:

Hypertension: Factors Far More Relevant Than Salt

Is it saturated fat? Saturated fat from certain sources plays more of a role than salt, but other sources may not be so much of an issue:

Can Saturated Fats Be Heart-Healthy?

Is it red meat? Red meat is not great for the heart (or for almost anything else, except perhaps anemia):

The Whys and Hows of Cutting Meats Out Of Your Diet

…but it’s still not the top dietary factor.

The thing many don’t eat

All the above are foodstuffs that a person wanting a healthier heart and cardiovascular system in general might (reasonably and usually correctly) want to cut down, but there’s one thing that most people need more of:

Why You’re Probably Not Getting Enough Fiber (And How To Fix It)

And this is especially true for heart health:

Specifically, she and her team found:

• Each additional 5g of fiber per day reduces blood pressure by 2.8/2.1 (systolic/diastolic, in mmHG)

• Dietary fiber works in several ways to improve cardiovascular health, including via gut bacteria, improved lipids profiles, and anti-inflammatory effects

• Most people are still only getting a small fraction (¼ to ⅓) of the recommended daily amount of fiber. To realize how bad that is, imagine if you consumed only ¼ of the recommended daily amount of calories every day!

You can read more about it here:

Dietary fiber critical in managing hypertension, international study finds

👆 That’s a pop-science article, but it’s still very informative. If you prefer to read the scientific paper itself (or perhaps as well), you can find it below👇

Recommendations for the Use of Dietary Fiber to Improve Blood Pressure Control

Want more from your fiber?

Here’s yet another way fiber improves cardiometabolic health, hot off the academic press (the study was published just a couple of weeks ago):

How might fiber lower diabetes risk? Your gut could hold the clues

👆 this pop-science article was based on this scientific paper👇

Gut Microbiota and Blood Metabolites Related to Fiber Intake and Type 2 Diabetes

Take care!

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📖 ONE-MINUTE BOOK REVIEW

Women's Strength Training Anatomy Workouts – by Frédéric Delavier

We've previously reviewed another book of Delavier's, "Women's Strength Training Anatomy", which itself is great. This book adds a lot of practical advice to that one's more informational format, but to gain full benefit of this one does not require having read that one.

A common reason that many women avoid strength-training is because they do not want to look muscular. Largely this is based on a faulty assumption, since you will never look like a bodybuilder unless you also eat like a bodybuilder, for example.

However, for those for whom the concern remains, today's book is an excellent guide to strength-training with aesthetics in mind as well as functionality.

The exercises are divided into sections, thus: round your glutes / tone your quadriceps / shape your hamstrings / trim your calves / flatten your abs / curve your shoulders / develop a pain-free upper back / protect your lower back / enhance your chest / firm up your arms.

As you can see, a lot of these are mindful of aesthetics, but there's nothing here that's antithetical to function, and some (especially for example "develop a pain-free upper back" and "protect your lower back") are very functional indeed.

Bottom line: Delavier's anatomy and exercise books are top-tier, and this one is no exception. If you are a woman and would like to strength-train (or perhaps you already do, and would like to refine your training), then this book is an excellent choice.

Click here to check out Women's Strength Training Anatomy Workouts, and have the body you want!

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