The best exercise for blood pressure?

If better blood pressure is on your to-do list, you’ll likely want to know about the results of one recent analysis comparing 7 different forms of exercise and how they impacted blood pressure over 24 hours:¹

• They analyzed 31 trials, more than 1,345 participants, and 67 distinct exercise protocols spanning aerobic training, resistance training, HIIT, isometric exercise, yoga, pilates, and recreational sports like tennis.
• Combined training (aerobic plus resistance work) was associated with the greatest reduction, an average 6.2 mm Hg drop in systolic pressure.
• High-intensity interval training followed closely at roughly 5.71 mm Hg, while aerobic training alone reduced it by about 4.73 mm Hg.

So the next time you think a long cardio session is the best option for your heart, cut it in half and add some resistance training for a greater payoff.

Read more about the latest research on the best exercise for blood pressure.

+Better together

• Why cardio + strength is the secret sauce for heart health
• Science says: This is the best workout for better sleep
• This expert loves pairing Pilates with strength training

If you do one thing… eat walnuts in the a.m.

Eating 50 grams (just under a half a cup) of walnuts in the morning was found to:²

• Elicit faster reaction times for executive functioning
• Boost memory recall 6 hours later
• Produce greater blood glucose and fatty acid availability, which likely supported focus

+Smart snacks

• 7 health benefits of walnuts you should know about
• Why this nut is the ultimate brain snack
• Wait, your gut loves walnuts too

Ask an RD: Is grilling actually healthy?

Tomorrow is Memorial Day, and many of us are getting ready to fire up our grills. So you may be wondering, are there ways to make your BBQ better for you?

Yes! It’s best to avoid heavily charring or overcooking meats, which can create potentially harmful compounds. Marinating proteins beforehand may help reduce some of that risk, too (while of course adding flavor).

And, grilling fruits and veggies can enhance flavor through caramelization, making produce taste sweeter and more satisfying.

+Grill duty

• 16 fruits that taste great grilled
• These grilled artichokes make the perfect appetizer
• Grilled chicken with mango habanero salsa is a crowd fave

–Molly Knudsen, M.S., RDN

That’s it for the long game—we hope you’re geared up for the week ahead of you.