Scientists have developed a new, more effective cervical cancer screening method. The WID-qCIN test detects epigenetic changes in cells, significantly improving early cancer detection. Epigenetic changes in cells refer to alterations that can be influenced by factors such as environment, lifestyle, and aging. In a study of over 28,000 women, published in the June issue of the journal Nature Medicine, this test identified 100 percent of invasive cervical cancers and 93 percent of serious precancerous lesions within a year. Additionally, it predicted 69 percent of cancers and precancerous lesions up to six years later, compared with only 18 percent with current methods. The researchers reported that this advancement could reduce the need for invasive diagnostic procedures by 40 percent, potentially enhancing women’s health and quality of life.

Beetroot Juice Boosts Heart Health in Postmenopausal Women

New research highlights the heart health benefits of beetroot juice for postmenopausal women. Beetroot juice contains high levels of nitrate, which the body converts to nitric oxide. Nitric oxide helps blood vessels expand, making it easier for blood to flow through the circulatory system. The ability of nitric oxide to widen blood vessels is known to be particularly helpful during periods of limited blood flow and oxygen delivery, such as during a heart attack. A study of 24 postmenopausal women, published in the June issue of the journal Frontiers in Nutrition, showed that daily consumption of nitrate-rich beetroot juice significantly improved blood vessel function, reducing heart disease risk. The study included women considered early postmenopausal, or one to six years postmenopause, and late postmenopausal, six or more years postmenopause. Late postmenopausal women saw the same benefits as the early postmenopausal group. This non-pharmaceutical approach offers a promising way for menopausal women to support cardiovascular health naturally.

Study Links Body Fat and Muscle Strength to Alzheimer’s and Parkinson’s Risk

High body fat, especially in the abdomen and arms, increases the risk of developing Alzheimer’s disease and Parkinson’s disease, according to a study published in the July issue of the journal Neurology. Conversely, high muscle strength significantly reduces this risk. The study tracked 412,691 individuals—55 percent of whom were women—with an average age of 56, over nine years. It found that people with high abdominal fat were 13 percent more likely to develop these diseases, while those with high arm fat faced an 18 percent higher risk. High muscle strength, however, decreased the risk by 26 percent. This study highlights the potential to lessen the risk of developing these neurodegenerative diseases by improving body composition. Targeted interventions to reduce belly and arm fat while promoting healthy muscle development may be more effective for protection against these diseases than general weight control, the study’s researchers concluded.

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The good news is that heart-healthy meals don’t have to be bland or boring. In this article, we provide practical tips and strategies to help you make heart-healthy choices without sacrificing flavor. With insights from Gabrielle Gambino, MS, RD, CDN, CNSC, a senior clinical dietitian with NewYork-Presbyterian/Weill Cornell Medical Center’s Advanced Heart Failure Service, we’ll explore how to prepare delicious meals at home, dine out wisely, and plan your menus to support a healthy heart.

What Does a Heart-Healthy Meal Look Like?

A heart-healthy meal is rich in healthy fats, fiber, and lean proteins. Here’s how you can incorporate these components into your daily diet:

• Healthy fats: Use olive oil, canola oil, or flaxseed oil for cooking and dressings.

• High fiber: Include whole-grain breads, brown rice, and sweet potatoes.

• Lean proteins: Opt for chicken breast, tuna, salmon, or tofu.

Enhance the flavor of your meals with herbs and spices such as cayenne pepper for vegetable-based dishes, onion powder or garlic for egg-based recipes, and oregano or rosemary for chicken dishes. These not only add zest to your dishes, but also eliminate the need for excessive salt. “Herbs and spices are fantastic alternatives to salt, allowing you to enjoy flavorful meals while keeping your heart healthy,” says Gambino.

Meal Planning and Preparation

Planning and prepping meals in advance can help to maintain a heart-healthy diet:

• Weekly meal planning: Plan lunches for the week to avoid sodium-packed processed foods at home or high-fat convenience foods away from home.

• Batch cooking: Cook in bulk, and freeze individual portions. This ensures that there is always a heart-healthy entrée ready to be defrosted.

“Batch cooking on Sundays can set you up for a successful week. Prepping proteins, vegetables, and grains in advance makes it easy to assemble healthy meals quickly,” says Gambino.

Dining Out and Celebrations

Even when dining out or celebrating, manage portions and choose wisely.

• Portion control: Share entrees with a friend, or save half for later.

• Healthier sides: Opt for a side salad or steamed vegetables.

• Sauces on the side: Request sauces on the side to control sodium intake.

• Read the menu in advance: Peruse the menu online and decide what you’ll order before leaving the house.

“Dining out doesn’t have to derail your heart-healthy diet,” says Gambino. “It’s all about balance and making smart choices, like choosing fiber-rich sides and limiting high-sodium condiments.”

Heart-Healthy Recipe Modifications

Include family-friendly comfort foods in your plan for days when a lean protein and vegetable seem unappetizing. For instance, with some simple modifications you can turn pasta with tomato sauce and meatballs into a heart-friendly meal:

• Homemade sauce: Use homemade, rather than jarred, tomato sauce to control the sodium level (see recipe above).

• Pasta options: Whole-wheat pasta and chickpea pasta are flavorful and heart healthy.

• Lean meat alternatives: For meatballs, use ground turkey instead of beef.

• Bake instead of frying: Bake meatballs in the oven or cook them in an air fryer instead of frying them in oil, to reduce fat content.

• Vegetable additions: Add bell peppers, onions, and other vegetables to your sauce for extra antioxidants and fiber.

• Cheese alternatives: Skip cheese, use low-sodium cheese, or try nutritional yeast, which is a vegan substitute with low sodium and probiotic benefits. Sprinkle it on foods for an added flavor similar to parmesan cheese.

Mindful Dietary Choices

Adopting a heart-healthy diet is a journey that involves making mindful choices both at home and when dining out. By incorporating healthy fats, fiber, lean proteins, and flavorful herbs into your meals, you can enjoy delicious and nutritious food. Meal planning and batch cooking can further support your goals by ensuring you have healthy options readily available throughout the week.

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You may not be able to eradicate all of your individual stroke risk factors, but you likely can mitigate some of them enough to significantly reduce your chance of suffering a stroke. Along with any medications you may be prescribed to lower your blood pressure, cholesterol, and blood sugar, a healthy diet and plenty of exercise are cornerstones of stroke prevention. Eat plenty of fruits, vegetables, and whole grains, and substitute fish and poultry for red meat. Cut back on your salt intake, since too much salt raises blood pressure. Get at least 30 minutes of physical activity each day (you can break this up into smaller segments). If you’ve already had a stroke, eating more healthfully can help prevent another, and exercise can help you regain your cardiovascular fitness and cognitive function, as well as combat the depression that often follows stroke. Stroke rehabilitation programs focus closely on diet and exercise, so ask your doctor to refer you to one of these programs if he or she has not already done so.

Another crucial element of stroke protection is knowing the symptoms that can red-flag a stroke. The American Stroke Association recommends learning the “BE FAST” rubric:

• B for Balance. Do you have a sudden loss of balance or coordination? To check, walk in a straight line or touch your finger to your nose.

• E for Eyes. Are you noticing sudden vision changes, such as double vision, or loss of vision in one eye?

• F for Face drooping. Is there drooping or numbness on one side of your face? Is your smile uneven?

• A for Arm weakness. Look for weakness in one arm (raise both arms and see if one arm drifts downward).

• S for Speech difficulty. Is your speech slurred or otherwise hard to understand?

• T for Time to call 911. If you have any of the above symptoms, call 911.

Keep in mind that women may experience additional stroke symptoms, including confusion and disorientation, nausea and vomiting, and fatigue.

As our article emphasizes, time is brain. Recognizing possible stroke symptoms and seeking medical help immediately can make a huge difference to post-stroke function, since treatment with a clot-busting drug is most effective within 4.5 hours of symptom onset if your stroke is caused by a blood clot.

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Troubling Shortfall

The research, led by a team from the University of Michigan Health Frankel Cardiovascular Center, tracked nearly 150,000 people who were seen at hospitals for serious heart conditions (including heart attack and heart failure) between late 2015 and early 2020. The analysis (Journal of the Academy of Nutrition and Dietetics, July) showed that clinicians documented providing dietary counseling in just 23 percent of cases within 90 days of hospitalization. Women, adults ages 65 and older, and people with chronic kidney disease were least likely to receive counseling.

Getting Help

Nutrition counseling is included in cardiac rehabilitation programs, and also can be obtained via a separate kind of care called medical nutrition therapy. “Cardiac rehabilitation programs counsel participants on diet, exercise and behavior modifications, with the aim of improving health outcomes in people with cardiovascular disease,” Dr. Darrow says. “These programs have been shown to boost physical function and reduce the risk of hospitalization and death for older adults with heart failure.” Medicare Part B covers cardiac rehabilitation for enrollees who have had a heart attack in the previous 12 months and those who have stable angina (chest pain caused by blocked heart arteries) or chronic heart failure. People who have undergone cerain heart procedures also are covered—the Medicare website has details (www.cms.gov). “Medical nutrition therapy involves working with a registered dietitian to build an eating plan tailored to your individual health needs,” Dr. Darrow says. The therapy is covered by Medicare Part B for certain individuals (check at the Medicare website). You need a doctor’s referral to utilize the program.

Eating to Support Heart Health

Dr. Darrow provides nutrition guidance to his patients just in case they are not able to attend a cardiac rehabilitation program or get medical nutrition therapy. He recommends people who have cardiovascular disease or have suffered a heart-related event follow an eating plan that is low in sodium and fat, such as the Mediterranean diet (see our chart) or DASH (Dietary Approaches to Stop Hypertension) diet. “Both diets are high in fruits, vegetables, whole grains and healthy fats, and limit the saturated fats that can contribute to elevated blood pressure and cholesterol,” he says. “They also permit enough of what you enjoy that it doesn’t feel like you are depriving yourself at every meal.”

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A: While most strokes still occur in people ages 65 and older, an alarming trend has developed. The rate of strokes affecting people ages 18 to 45 has climbed higher than any other group recently. Some studies suggest that the percentage of strokes among younger adults has nearly doubled in just the past few years. Typically, young-onset stroke is the result of an inherited genetic condition that predisposes a person to have a stroke. How­ever, researchers are suggesting that unhealthy lifestyles (obesity, being sedentary, substance abuse, etc.) and even the effects of COVID all may contribute to this troubling trend.

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“Oxygen is carried to the heart muscle in blood through the coronary arteries,” says Samuel Stone, MD, cardiology fellow at Tufts Medical Center. “When the flow of blood and oxygen is limited, damage to the heart muscle occurs. If oxygen is unable to reach the heart muscle for significant periods of time, muscle cells die.”

Atherosclerosis (the buildup of cholesterol- laden plaque lining the walls of arteries) is the main culprit behind heart attacks. “If plaque ruptures, it can cause a clot to form,” says Stone. “If this happens in a coronary artery, it cuts off oxygen from a portion of the heart muscle, leading to a myocardial infarction (heart attack).” If the clot is in an artery in the brain, the resulting death of brain cells is called a stroke.

Risk Factors.

“There are two categories of risk factors for a heart attack,” says Stone, “non-modifiable and modifiable. Non-modifiable risk factors are things we cannot control, such as age, sex, and family history. For example, men over the age of 45 and women over the age of 55 are more likely than younger men and women to have heart disease. Having close relatives who had heart attacks at a young age is also a risk factor.” Black and Mexican Americans, American Indians, native Hawaiians, and some Asian Americans are at higher risk, although this may be due at least in part to modifiable societal disparities that impact their overall health, rather than genetics.

“Modifiable risk factors are things that individuals can control or that can be treated,” Stone explains, “including tobacco use, high blood pressure, high cholesterol, diabetes, obesity, metabolic syndrome, poor diet, lack of exercise, and chronic stress.” Additionally, you may be at increased risk if you have chronic kidney disease, blood triglyceride levels of 175 mg/dL or higher, chronic inflammatory conditions like rheumatoid arthritis or psoriasis, or a history of preeclampsia or early menopause. Regularly getting less than seven hours of quality sleep a night and excessive alcohol use also play a role in the development of heart disease and can increase heart attack risk.

Prevention.

You can protect your heart by taking control of the modifiable risk factors mentioned above. A healthy dietary pattern is key. Replace most animal fats (especially red meats, full fat dairy products, and butter) with sources of unsaturated fatty acids (like fish and non-tropical plant oils); cut back on sweet or salty packaged (usually ultraprocessed) foods and beverages; lower sodium intake; and choose whole grain over refined grain products.

“Follow up routinely with primary care for blood pressure and cholesterol screening, as well as clinical evaluation for other risk factors and symptoms of heart disease,” says Stone. “This is particularly essential for those with family history or other risk factors for heart disease. For those with elevated blood pressure or high LDL cholesterol levels, we recommend treatment with lifestyle modifications and medication when needed.”

During…and After.

It’s important to know the warning signs of a heart attack and seek help immediately for yourself or someone else. Getting treatment quickly can save a life and may limit long-term damage. If you suspect you or someone around you is experiencing a heart attack, don’t wait to see if the symptoms improve—call 911. Not all heart attacks present as chest pain. See “Heart Attack Warning Signs” to learn what to look for.

About 25 percent of heart attacks in the U.S. occur in people who have suffered a previous attack. Individuals who have had a heart attack should follow their healthcare providers’ recommendations for medications, rehabilitation, and lifestyle changes to maximize their recovery and minimize their risk for another attack in the future. Whether you have had a heart attack or not, do what you can to protect your heart. “A healthy lifestyle, along with detection and treatment of modifiable risk factors, can greatly decrease your risk for heart disease and a heart attack,” says Stone.

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What are Phytonutrients? Phytonutrients are bioactive compounds produced by plants as part of their defense mechanisms against environmental challenges such as pests, UV radiation, and diseases. Unlike essential nutrients required for basic bodily functions, phytonutrients are not necessary for survival but can significantly enhance health and reduce the risk of chronic diseases.

There are thousands of different phytonutrients, each with unique properties and health benefits. These compounds can be categorized into several classes, including carotenoids, flavonoids, phenolic acids, and glucosinolates, among others.

Major Classes of Phytonutrients.

Carotenoids: Carotenoids are pigments found in brightly colored fruits and vegetables, such as carrots, sweet potatoes, spinach, and tomatoes. They are responsible for the red, orange, and yellow hues of these foods. Some well-known carotenoids include beta-carotene, lycopene, and lutein.

Beta-Carotene is a precursor to vitamin A, essential for vision, immune function, and skin health.

Lycopene is linked to a reduced risk of prostate cancer and cardiovascular disease.

Lutein and Zeaxanthin are important for eye health, reducing the risk of age-related macular degeneration and cataracts.Flavonoids: Flavonoids are a diverse group of phytonutrients found in a wide variety of plant-based foods, including berries, apples, onions, tea, and red wine. There are several subtypes of flavonoids, such as flavonols, flavones, flavanones, and anthocyanins.

Quercetin, a flavonol, has anti-inflammatory and antioxidant properties, helping to reduce the risk of chronic diseases like heart disease and cancer.

Catechins, found in green tea, are associated with improved heart health and weight management.

Phenolic Acids: Phenolic acids, such as caffeic acid and ferulic acid, are found in coffee, whole grains, fruits, and vegetables. These compounds have strong antioxidant properties, helping to neutralize harmful free radicals and reduce inflammation.

Caffeic Acid is linked to anti-inflammatory and antidiabetic effects.

Ferulic Acid has been shown to protect against UV radiation and reduce the risk of chronic diseases.

Glucosinolates: Glucosinolates are sulfur-containing compounds found in cruciferous vegetables like broccoli, Brussels sprouts, and cabbage. When these vegetables are chopped or chewed, glucosinolates are broken down into biologically active compounds such as isothiocyanates and indoles.

Sulforaphane, an isothiocyanate, has anticancer properties and may enhance detoxification processes in the body.

How They Work. Phytonutrients exert their health benefits through several mechanisms:

1. Antioxidant Activity: Many phytonutrients have strong antioxidant properties, which help neutralize free radicals—unstable molecules that can damage cells and lead to chronic diseases. By reducing oxidative stress, phytonutrients protect against conditions such as cancer, cardiovascular disease, and neurodegenerative disorders.

2. Anti-Inflammatory Effects: Chronic inflammation is a common underlying factor in many diseases. Phytonutrients like flavonoids and phenolic acids can modulate inflammatory pathways, reducing inflammation and the risk of associated diseases.

3. Modulation of Detoxification Enzymes: Some phytonutrients enhance the activity of detoxification enzymes in the liver, helping to eliminate carcinogens and other harmful substances from the body. For example, sulforaphane in cruciferous vegetables boosts the production of phase II detoxification enzymes.

4. Hormonal Balance: Certain phytonutrients can influence hormone metabolism and activity. Indole-3-carbinol from cruciferous vegetables, for example, helps balance estrogen levels and reduce the risk of hormone-related cancers.

How to Get Phytonutrients. Given their significant health benefits, it is important to include a variety of phytonutrient-rich foods. Here are some practical tips:

Eat a Rainbow: Consume a wide range of colorful fruits and vegetables to ensure you get a variety of phytonutrients.

Choose Whole Foods: Whole grains, nuts, seeds, and legumes are excellent sources of phytonutrients.

Keep it Fresh (as Possible): Fresh, raw, or lightly cooked foods tend to retain more phytonutrients compared to heavily processed ones.

Experiment with Spices and Herbs: Many spices and herbs, such as turmeric, ginger, and garlic, are rich in phytonutrients and can enhance the flavor and nutritional value of meals.

The Bottom Line. Phytonutrients are vital, bioactive compounds found in plants that offer a multitude of health benefits. By incorporating a diverse array of phytonutrient-rich foods into your diet, you can support overall health, reduce the risk of chronic diseases, and promote longevity.

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Researchers have refined the use of magnetic resonance imaging (MRI) to diagnose 16.5 percent more women with heart failure compared with traditional methods. Their study, which was published in European Heart Journal Open in May, revealed that this improved technique allows for earlier and more accurate diagnosis, enabling women to receive life-saving treatments sooner. Traditionally, doctors rely on echocardiograms, which can miss up to 50 percent of heart failure cases, according to research. This new MRI method offers clearer images and better detection, particularly for a type of heart failure in which the heart’s pumping function is preserved, but its ability to relax and fill with blood is impaired. This advancement has the potential to enhance treatment outcomes and save more lives by addressing the unique ways heart failure manifests in women.

New T-Cell Discovery May Advance Cancer Treatment

By studying cellular behavior using artificial intelligence (AI) and other advanced techniques, scientists at the University of Houston have made a breakthrough that could improve outcomes for cancer patients undergoing T-cell immunotherapy. Using samples of cells from patients with a type of cancer called large B cell lymphoma, researchers combined various techniques to study the behavior and characteristics of immune cells called CD8 T cells. A study, which was published in the journal Nature Cancer, in May, detailed how the researchers used a method called TIMING (Timelapse Imaging Microscopy in Nanowell Grids) to analyze how CD8 T cells function, along with other methods to look at the cells’ internal workings and their genetic activity. By doing this, the researchers were able to identify a specific subgroup of CD8 T cells that are especially good at fighting cancer. These effective cells are referred to as “CD8-fit” cells. This advance may lead to better predictions of patient responses to T-cell therapies, offering hope for more effective cancer treatments.

Research Paves the Way for Future UTI Treatment Improvements

Almost half of all women experience a urinary tract infection (UTI) in their lifetime, and anti-biotics are the primary mode of treatment. Research performed at the University of Michigan and published in the Proceedings of the National Academy of Sciences of (PNAS) in April examines how the bacteria E. coli, which are responsible for most UTIs, is able to reproduce at an extraordinarily rapid pace during the infection process. This new research reveals that a type of “transporter” cell called ABC (ATP-binding cassette) is a critical part of the infection process. The study unravels the complex process by which E. coli use ABC “transporters” to spread infection, and how inhibiting this transport system could slow bacterial growth, ultimately enhancing the effectiveness of both antibiotics and the immune system in fighting infections. The study suggests that these transporters may pave the way for new treatments, which is especially important as antibiotic resistance rises.

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