A crucial component of overall well-being, heart health can be a barometer for living a long, healthy and happy life. Because heart disease is the leading cause of death in the US, according to the Centers for Disease Control and Prevention, taking steps to reduce your controllable risk factors – including poor diet, stress and inactivity – can set you on the right path.

From regular checkups and reducing stress to eating well – including heart-healthy snacks like grapes – and exercising regularly, these simple steps can help boost your heart health.

Know Your Numbers
Knowing key health metrics such as blood pressure, cholesterol levels, blood sugar levels and body mass index can help you and your health care provider identify potential risks early. Schedule annual checkups and discuss any concerns you may have about your heart health. Early detection and risk factor management can reduce the likelihood of developing heart disease.

Eat More Fruits and Vegetables
Incorporating a variety of colorful fruits and vegetables into your diet can ensure you get a broad range of vitamins, minerals, fiber and antioxidants, all of which contribute to a healthy cardiovascular system. For example, leafy greens like spinach and kale are high in potassium, which helps manage blood pressure. Fresh grapes contain 7% of the daily recommended intake of potassium, are a good source of vitamin K and are also a natural source of beneficial antioxidants and other polyphenols, including flavonoids, that can help relax blood vessels and promote healthy circulation. Some studies also suggest grapes have a beneficial impact on blood lipids and more.

In fact, one study found women who consumed 1 1/4 cups of grapes every day benefited from reduced blood triglyceride levels, LDL cholesterol levels, inflammatory proteins and other markers of heart disease.

Bright, juicy and bursting with flavor, Grapes from California can be enjoyed by the handful or blended with rich bananas, tangy Greek yogurt and a hint of almond in The Great Grape-Acai Smoothie Bowl for a delicious blend of fruity flavors at breakfast, lunch or snack time – it not only tastes great, but supports a healthy heart. 

Get Moving
Regular physical activity is one of the most effective ways to improve heart health. Exercise strengthens the heart muscle, improves blood circulation and helps maintain a healthy weight. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, as recommended by the American Heart Association, such as walking, jogging or swimming with strength training exercises like lifting weights or using resistance bands mixed in to help reduce the risk of heart disease and improve overall cardiovascular health.

Manage Stress
Consider your stress level: chronic stress can negatively impact heart health, increasing blood pressure and other risk factors for heart disease. Techniques such as deep breathing, meditation, yoga and regular physical activity can help manage stress levels and maintain a healthy heart. Additionally, taking time to engage in hobbies, spending time with loved ones and ensuring adequate sleep are stress-reducing activities that improve overall well-being and heart health.

To learn more about the heart-health benefits of grapes, and find additional heart-friendly recipes, visit GrapesFromCalifornia.com.

The Great Grape-Acai Smoothie Bowl
Servings: 1

1/2       cup red Grapes from California, fresh or frozen
1/2       banana
1          frozen acai fruit pack (3 1/2 ounces)
1/2       cup plain, nonfat Greek yogurt
1/4       teaspoon almond extract

Topping:
1/4       cup sliced red Grapes from California
1          tablespoon sliced, toasted almonds
1          tablespoon pepitas
1          teaspoon chia seeds

In small blender, combine grapes, banana, acai, yogurt and almond extract; process until smooth.

Pour into bowl and top with sliced grapes, sliced almonds, pepitas and chia seeds.

Nutritional information per serving: 420 calories; 19 g protein; 63 g carbohydrates; 12 g fat (26% calories from fat); 2.5 g saturated fat (5% calories from saturated fat); 5 mg cholesterol; 45 mg sodium; 8 g fiber.

New research by Edith Cowan University (ECU) has found evidence that cruciferous vegetables like broccoli and kale could help with the management of blood sugar levels, particularly for people at risk of type 2 diabetes and cardiovascular disease (CVD).  

PhD student Ms Emma Connolly investigated whether cruciferous vegetable intake improved glycaemic control (blood sugar control) compared to root and squash vegetables in non-diabetic adults with elevated blood pressure. 

In a randomised, controlled, crossover trial, participants consumed four serves per day of either cruciferous vegetables (broccoli, cabbage, cauliflower, kale) or root and squash vegetables (carrot, potato, pumpkin, sweet potato) with lunch and dinner meals for two weeks. 

“Our participants wore glucose monitors throughout the study, so that we were able to measure blood sugar levels continuously throughout each two-week period,” Ms Connolly said. 

“We found that, when participants consumed the cruciferous vegetables, they had less variable blood sugar levels compared to when they consumed the root and squash vegetables. We also noted that these participants had a smaller spike in sugar levels after the meals. A central goal of blood sugar control, particularly for people with diabetes, is to smooth out spikes and reduce variability in blood sugar levels throughout the day. Stable blood sugar, with minimal peaks and less fluctuations is associated with better overall health and wellbeing.” 

Ms Connolly said further research is essential to fully understand the underlying mechanisms driving these findings, as well as to explore the broader clinical implications.  

“Continued investigation will be crucial to determine how these vegetables can be effectively incorporated into dietary recommendations for improved blood sugar regulation and overall health management,” she said. 

Poor glycaemic control is estimated to occur in 541 million individuals worldwide. Ms Connolly noted that dysregulated glucose control increases the risk of type 2 diabetes and subsequent CVD and has a substantial societal impact.  

The total cost attributed to type 2 diabetes with CVD is projected to exceed AUD$18.7 billion in Australia alone by 2031.  

“Less than 1 in 15 Australian adults meet vegetable intake recommendations. Even more concerning is that cruciferous vegetables are among the least consumed vegetables. Adding vegetables like broccoli, kale, bok choy, gai lan, and cabbage to your meals most days could make a big difference to your health,” Dr Lauren Blekkenhorst said. 

Beach vacations, backyard barbecues and long road trips make summer a season of spontaneity. Often cited as memory-making moments, these unplanned adventures can also make it a challenge to stay on track with your health. These days, sticking to your wellness goals doesn’t have to mean missing out on delicious, sweet treats.

When summer throws you off your routine, reach for convenient sources of high-quality protein, like Premier Protein High Protein Shakes. With 30 grams of protein, 160 calories and 1 gram of sugar, you don’t have to choose between summer fun and nutrition. These summer shakes bring joy back to the health journey as easy and delicious grab-and-go solutions, putting a healthier, happier lifestyle within reach. Not to mention the shake’s 24 vitamins and minerals, including vitamins C and E, which help support a healthy immune system as part of a healthy diet and lifestyle.

The fan-favorite shakes are best enjoyed as part of a nourishing breakfast, afternoon snack, post-workout boost or as an ingredient in a protein-packed recipe. There’s something for every taste bud, with more than 12 flavors including fan-favorites Chocolate, Vanilla, Caramel and Cafe Latte. If you’re interested in trying summertime recipes that taste indulgent and pack a protein punch, consider these tasty treats.

When the sun is beating down and the only reprieve is an ice cold refreshment, let this twist on frosted lemonade be your escape from the heat. With fruity flavor and added protein, Frosted Peach Lemonade allows you to travel to a tropical island from the comfort of home.

From hot days to cool nights, Premier Protein delivers the perfect solution for the classic bonfire indulgence with Protein Marshmallow S’mores. Your new summer classic, this unexpected s’more hack lets you embrace a sticky treat without sacrificing your nutritional goals.

With nutrition that works for you, delicious recipes and nutrition tools help make the ride smoother and more enjoyable as a fun reminder the health journey doesn’t have to be daunting. With easy-to-understand nutritionals, Premier Protein High Protein Shakes deliver tasty fuel for whatever comes next, giving you the confidence to reach your goals and be the best version of yourself without missing summer’s special moments.

To find more information and protein-packed recipes that’ll help keep your summer health goals on track, visit PremierProtein.com.

Frosted Peach Lemonade

2          scoops Premier Protein Vanilla Milkshake 100% Whey Protein Powder
1          cup lemonade
1          cup frozen peach slices

In blender, blend protein powder, lemonade and frozen peach slices until smooth.

Protein Marshmallow S’mores

2          cups Premier Protein Vanilla High Protein Shake
5          tablespoons gelatin
3          scoops Premier Protein Vanilla Milkshake 100% Whey Protein Powder
3          graham crackers
3          chocolate bars

Add protein shake to small saucepan and layer gelatin on top. Let set 5-10 minutes (gelatin will start to “bloom”).

Over low heat, whisk mixture periodically until consistency thins.

Pour into mixing bowl and allow to cool 5-10 minutes until mixture is warm, not hot.

Add protein powder; whisk 10-20 minutes, or until light and fluffy. Mixture should not break and fall immediately when whisk is lifted.

Pour mixture into lined pan and allow to set in refrigerator.

Slice and serve alone or with graham crackers and chocolate bars.