Amidst the constant stream of diet trends, it's really important to prioritize health over quick fixes. Many people will follow diet trends they find on social media and follow it, ignoring how it may affect their health later in life. While eliminating sugary drinks and processed foods can be beneficial, you must remember that you are cutting out a big chunk of macronutrient groups, which can lead to nutritional deficiencies and health problems. Then we have the carnivore diet, an extreme version of the ketogenic diet, which eliminates carbohydrates entirely, relying solely on animal products for sustenance. This approach raises significant concerns regarding heart health.

Dangers of Zero Carbs

Having a carnivore diet means complete elimination of carbohydrates, even the ones that have proven health benefits. Many animal products consumed on this diet are high in saturated fat and cholesterol and eliminating plant-based foods which are the primary source of fiber, you are hindering the body's ability to regulate cholesterol and blood pressure. This lack of fiber can also negatively impact gut health, which has broader implications for overall well-being.

Increased Risk of Cardiovascular Issues

We all know that high blood pressure, high cholesterol, diabetes, and obesity are known risk factors for heart disease. While the carnivore diet's restriction of sugar and refined carbohydrates may initially prevent blood sugar spikes, the potential for increased saturated fat and cholesterol intake poses a significant threat. Studies show that increased consumption of red meat and poultry can elevate the risk of high blood pressure in people. Similarly, diets high in saturated fat can raise LDL cholesterol levels, further increasing the risk of heart disease. Therefore, the carnivore diet, while potentially leading to short-term weight loss, may significantly compromise long-term cardiovascular health.

Protecting Your Heart Through Dietary Choices

Maintaining heart health doesn't necessitate eliminating meat entirely, but it does require mindful consumption of saturated fat, you must remember that indulging once in a while does not mean you are no longer taking care of yourself, but the end must justify the process, so try eating a controlled amount. Health organizations recommend limiting saturated fat intake to a small percentage of daily calories. This basically translates to a relatively small amount for most individuals.

Beyond Saturated Fat: Other Dietary Considerations

While saturated fat is a cause of concern, there are other dietary factors that play a crucial role in heart health. Added sugar and sodium can also negatively impact cardiovascular well-being, doctors often discourage people from consuming too much of both as they aid in unhealthy weight gain or high blood pressure. Limiting added sugar intake to a small percentage of daily calories is recommended. Similarly, reducing sodium consumption by substituting processed foods with natural alternatives can contribute significantly to heart health.

Embracing a Heart-Healthy Lifestyle

From the research and studies, we understand that having a more balanced diet, which includes fiber-rich foods like nuts, fruits, vegetables, and whole grains is essential for maintaining heart health. Try aiming for a daily intake of at least 30 grams of fiber and you will see how it can significantly benefit cardiovascular function. Another thing that is equally important is incorporating regular physical activity. Finding enjoyable forms of movement, whether it is a social sports or activities you find pleasurable like dancing, can make exercise a sustainable and positive part of a heart-healthy lifestyle, people often find that dragging yourself to places you do not like does not work long term. With this holistic approach of combining a balanced diet with regular exercise, you will get the best protection for long-term cardiovascular well-being.

Arterial plaque buildup is one of the biggest drivers of heart disease, yet most people don’t realise how silently it develops. When fatty deposits, cholesterol, calcium, and cellular waste accumulate along the artery walls, they gradually harden and narrow the vessels, a condition known as atherosclerosis. This restricts blood flow, makes the heart work harder, and increases the risk of heart attack and stroke.

While medication and lifestyle changes are standard recommendations, growing research, including a study by the University of Sunshine Coast, Australia, suggests that one everyday food may offer surprising protection: beetroot.

Why Arterial Blockage Happens

Plaque develops over years. High levels of LDL cholesterol damage the artery lining, allowing lipids to stick and form deposits. Inflammation accelerates this process, making the plaque harder and more unstable. When a plaque ruptures, it can trigger a clot that blocks blood flow completely, leading to a heart attack. Because early atherosclerosis has almost no symptoms, prevention becomes essential.

Beetroot: A Natural Artery-Friendly Food

Beetroot has emerged as one of the most heart-friendly foods due to its exceptional nutritional profile. Rich in nitrates, antioxidants, fibre, minerals, and bioactive compounds, it is being studied for its ability to influence blood pressure, reduce inflammation, and possibly slow arterial stiffening, all key factors in preventing plaque formation.

Lowers Blood Pressure Naturally

One of the best-researched benefits of beetroot is its effect on blood pressure. Dietary nitrates in beets convert into nitric oxide, a molecule that helps arteries relax, expand, and carry blood more efficiently. Clinical studies show that drinking beetroot juice can lower systolic blood pressure by 4–10 mmHg within hours. Over time, this improved vascular flexibility may reduce strain on the heart and keep arteries healthier.

Reduces Inflammation, a Key Driver of Plaque

Chronic inflammation is a major contributor to plaque buildup. Beetroots contain betalains, powerful antioxidants with anti-inflammatory properties. Research suggests these compounds may help lower markers of inflammation in the body, ultimately slowing the progression of arterial damage.

May Limit Arterial Stiffness

Arterial stiffness is a strong predictor of heart attack and stroke. Studies have found that beetroot juice can reduce arterial stiffness in both young adults and older individuals. More flexible arteries allow for smoother blood flow, reducing the pressure that contributes to plaque formation and rupture.

Improves Muscle Recovery and Heart Efficiency

Beetroot has been found to improve oxygen efficiency in the body, meaning muscles — including the heart — need less effort to perform the same tasks. This can indirectly protect the cardiovascular system, especially during physical exertion.

Supports a Healthy Cholesterol Balance

The fiber and antioxidants in beetroot may help improve lipid levels by lowering LDL cholesterol and supporting the removal of excess fats. While not a substitute for medication, it complements a heart-healthy diet.

If you're making a smoothie for a health boost, especially for your brain and heart, you might want to leave out bananas. New research suggests that adding a banana to your drink can actually block your body from absorbing key healthy compounds.

Bananas have always been a big favorite for healthy drinks and desserts. You may have seen many healthy smoothie recipes like banana and coffee smoothie, or bananas and berries, being listed along with other healthy food recipes. While it does have many health benefits, how healthy it is with other nutrients involved has been questioned.

Researchers at the University of California-Davis found that bananas interfere with the absorption of powerful nutrients called flavanols. These compounds are fantastic for health, but if you blend them with a banana, you might not get the benefit you're looking for.

Should You Add Bananas In Health Smoothies?

The researchers found that bananas block how well we absorb flavanol. Flavanols are beneficial natural chemicals found in foods like berries, apples, grapes, and cocoa. When you eat enough of them regularly, they are known to help your memory, reduce swelling inside your body, which is called inflammation, and make your blood flow better.

So, why does the banana stop this? The culprit is a specific enzyme, a kind of protein, that is found in high amounts in bananas. It's called polyphenol oxidase (PPO). This is the same enzyme that makes a peeled banana or apple slice turn brown quickly. The researchers found that when PPO mixes with flavanols in the blender, it somehow stops your body from being able to use them. Lead researcher Javier Ottaviani said it was surprising to see how quickly even just one banana dropped the levels of flavanols your body could absorb.

Why Do Bananas Block Nutrients?

The scientists conducted a very clear experiment to figure this out. They had people drink three different things and then measured the flavanols in their bodies, by testing their blood and urine:

The Banana Test

A smoothie made with banana, which is high in the PPO enzyme.

The Berry Test

A smoothie made with mixed berries, which are low in the PPO enzyme.

The Control Test

A plain capsule of pure flavanols, just to see what 100% absorption looked like.

The results were impossible to ignore, the people who drank the banana smoothie had 84% less flavanols show up in their system compared to the people who took the pure flavanol capsule. This clearly proved that the banana was the reason the healthy compounds weren't getting absorbed.

How to Get Your Daily Flavanols?

If you're trying to meet the daily recommendation of flavanols, which is about 400 to 600 milligrams, to help your heart and overall health, you need to be smart about your smoothies.

The main takeaway is to skip the bananas if you're mixing it with high-flavanol foods like berries. If your smoothie already contains ingredients that are low in the PPO enzyme—like berries, pineapple, oranges, mango, or yogurt—then you are maximizing the amount of healthy flavanols your body will actually get. This finding opens the door for more research into how simple acts of cooking or preparing food, like how you brew tea (a major flavanol source), can change the nutrients you absorb.

Intermittent fasting is an eating plan that alternates between periods of eating and fasting on a set schedule. Studies show that intermittent fasting can help manage weight and even reduce the risk of certain diseases. But some people worry whether fasting could harm the brain or lead to cognitive decline.

Researchers addressed this concern in a paper published in Psychological Bulletin, reporting that short-term fasting of less than 24 hours does not appear to affect the mental performance of adults.

What Is Intermittent Fasting?

Intermittent fasting is an eating pattern that involves alternating between times when you don’t eat and times when you do, sometimes with calorie restrictions on specific days.

This practice dates back thousands of years and is woven into several cultural and religious traditions. Scientists began studying it for weight control in the early 1900s, and recent research has expanded to explore its broader health effects.

There are three widely followed types of intermittent fasting, as per Healthline:

• Time-restricted eating: You eat within a fixed time window and fast during the remaining hours. The 16/8 pattern is the most popular, where you eat during an 8-hour window and fast for 16 hours (including sleep). Other variations include 14/10 and 20/4.
• Alternate-day fasting: You rotate between normal eating days and fasting days, when you consume very few calories, around 500 on average. Some prefer spreading this limited intake across the day, while others eat one small meal.
• 5:2 fasting: Instead of alternating daily, this plan limits calorie intake to 500–800 calories on two chosen days each week, while the rest of the week follows a regular eating routine.

Intermittent Fasting and Brain Health: How Are They Related?

Only recently have scientists started exploring how intermittent fasting influences the brain. Early findings suggest it might offer certain cognitive benefits as we age and even help reduce symptoms of anxiety or depression.

“Many people assume fasting will make it hard to focus or perform well at work or school,” said David Moreau, PhD, a neuroscientist at the University of Auckland and senior author of the study. “Our findings show that for most healthy adults, short-term fasting doesn’t significantly impact mental sharpness.”

The research did note that children and teenagers experienced slight declines in attention and memory while fasting, emphasizing the need for a balanced breakfast before school. Adults, meanwhile, tended to perform a little worse later in the day while fasting, possibly because hunger can heighten natural dips in alertness due to circadian rhythm.

“Humans evolved with periods of limited food, so it makes sense our brains can function well without constant eating,” Dr. Moreau added. “Still, younger people seem more affected, which aligns with their higher energy demands.”

Intermittent Fasting Unlikely to Cause Cognitive Decline

According to recent studies, as per Healthline, intermittent fasting is unlikely to cause cognitive decline. Experts who reviewed the findings say it reinforces the safety and benefits of fasting. “The key takeaway is that fasting doesn’t harm mental performance,” said Dr. Mir Ali, bariatric surgeon and medical director at the MemorialCare Surgical Weight Loss Center, California.

The meta-analysis reviewed 63 studies across the world, including over 3,400 participants. Most individuals fasted between 8 and 24 hours, with a median duration of 12 hours.

Researchers concluded that fasting “neither enhances nor impairs mental performance.” They identified three main factors that influence cognitive function:

• Fasting duration
• Type and timing of the cognitive test
• Individual characteristics, such as age or body composition

They also noted that glycogen—the body’s stored form of glucose provides energy during normal eating. When glycogen levels fall during fasting, the body shifts to using ketones derived from fat as an alternate energy source.

How To Practise Intermittent Fasting?

Intermittent fasting is not suitable for everyone, particularly those with a history of eating disorders or women who are pregnant or breastfeeding. However, for most healthy adults, it offers flexibility in timing and approach.

During fasting hours, you can still drink water, black coffee, or unsweetened tea. Light exercise is also permitted. Healthline advises focusing on nutrient-rich meals during eating periods, staying hydrated, and maintaining good sleep habits.

For beginners, it’s best to start slowly, perhaps by fasting for 6 to 8 hours at first, then gradually extending to 8–10 hours, and eventually to the more balanced 12–14-hour fasting window.