Guides
New editorial guides written for this site. They are separate from the archive: each one says so at the top, names its editors, and links the sources it relies on.
The archive preserves tools, recipes and publications as they were published years ago. The guides explain the subjects those materials cover using sources that are current today, and point to the archived pages where they help. Each guide was fact-checked against its sources and reviewed before it was published.
- Does Exercise Lower Blood Pressure? What the Sources Say
- Yes: regular physical activity can lower blood pressure. Sources give at least 150 minutes a week of moderate aerobic activity, after a provider check. About 1800 words, 8 cited sources.
- Heart-Healthy Cooking for Beginners: 3 Label Numbers
- Heart-healthy cooking starts with three label figures: 20 g saturated fat, 2,300 mg sodium and 50 g added sugars a day, plus a few simple swaps. About 1800 words, 8 cited sources.
- How Does Sleep Affect Heart Health and Blood Pressure?
- Blood pressure and heart rate fall in non-REM sleep. Too little quality sleep can raise your risk of heart disease, high blood pressure and stroke. About 1900 words, 8 cited sources.
- How Much Physical Activity Do Adults Need Each Week?
- Adults need at least 150 to 300 minutes of moderate or 75 to 150 minutes of vigorous aerobic activity a week, plus strengthening on 2 or more days. About 1900 words, 8 cited sources.
- How Much Sleep Do Adults Need? 7 to 9 Hours a Night
- Experts recommend adults sleep 7 to 9 hours a night, and older adults need about the same amount. Teens 13 to 18 should sleep 8 to 10 hours per day. About 1900 words, 7 cited sources.
- How to Read Cholesterol Test Results: The Cut-Points
- Adult cut-points: total cholesterol under 200 mg/dL, LDL under 100, HDL 60 or higher, triglycerides under 150. How to read each line of a lipid panel. About 1800 words, 7 cited sources.
- How to Start Walking for Exercise: Minutes, Pace, Safety
- Start slowly: 5 minutes at a time, or 5 brisk minutes between a 5-minute warm-up and cool-down, then add minutes each week. Pace, shoes and 911 signs. About 1900 words, 7 cited sources.
- Portion Size vs Serving Size: What the Label Means
- A portion is what you choose to eat; a serving is the amount on the Nutrition Facts label. Two 280-calorie servings make a 560-calorie portion. About 1700 words, 6 cited sources.
- Tesamorelin and Visceral Fat: What the 26-Week Trial Found
- In a 26-week trial of 412 patients with HIV, visceral fat fell 15.2% on tesamorelin and rose 5.0% on placebo. Its label lists one approved use. About 1900 words, 5 cited sources.
- What Do Blood Pressure Numbers Mean? Top vs Bottom Number
- The top (systolic) number is pressure as the heart beats; the bottom (diastolic) is between beats. Below 120/80 mm Hg is normal; 130/80 or more is high. About 1800 words, 6 cited sources.
- What Is the DASH Eating Plan? Servings and Sodium Limits
- At 2,000 calories DASH sets 6-8 grain, 4-5 vegetable, 4-5 fruit and 2-3 low-fat dairy servings a day, with sodium capped at 2,300 or 1,500 mg. About 1900 words, 7 cited sources.
Guides are general health education, not medical advice.