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Yogurt Provides The Calcium Necessary For Normal Blood Pressure
Yogurt is a good source of calcium an 8-ounce serving of plain, lowfat yogurt provides 415 milligrams, per the NIH, almost one-third of an adults recommended daily value. Calcium deficiency can be a contributor to high blood pressure, according to Harvard Health.
A lot of people associate calcium with something that children need, and stop focusing on calcium-containing foods as an adult, but the adult body still needs it, Dean says.
Yogurt is a low-sodium food thats great straight out of the container, but you can also use it as a creamy addition to a smoothie just mix a cup with diced portions of your favorite fruit in the blender. Choose plain, unsweetened yogurt whenever possible. Nonfat, plain Greek yogurt also makes a great substitute for sour cream!
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Simple Vs Complex Carbohydrates
A diet high in simple carbohydratescarbs that are quickly converted to energycan result in excess calories and unfavorable shifts in biomarker levels and health outcomes. This can include metabolic diseases, diabetes, and high triglycerides. Simple carbohydrates are found in most processed foods, candies, and sugar-sweetened beverages. However, some natural foods such as fruit also have simple carbohydrates.
On the contrary, diets high in complex carbohydratesthose that require quite a bit of digestion to be released as energyare associated with favorable health outcomes, including decreased incidence of cardiovascular disease and diabetes.1 These carbohydrates:
- Provide long lasting energy
Beans, whole grains, and vegetables are excellent sources of complex carbohydrates.
How carbohydrates impact blood sugar
Aside from the vitamins and minerals found in whole grains, fiber is the nutrient that makes complex carbohydrates so beneficial for improving overall health. Whole grains are high in one form of fiber in particular, soluble fiber. Soluble fiber is named for its ability to absorb water and swell in the GI tract. As soluble fiber moves throughout the body after a meal or snack, it slows the absorption of the simple sugars that were also included in the meal.
Salmon And Fish With Omega
An extensive body of researchincluding a meta-analysis of 70 randomized controlled trialsshows that consuming fish that has a high omega-3 content can help lower blood pressure. Fatty fish, such as salmon, lake trout, mackerel, herring, sardines, and tuna, contain the most omega-3 fatty acids and therefore offer the most benefit. The American Heart Association recommends eating fatty fish at least twice per week.
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Does Oatmeal Lower Blood Pressure Yes But Its Not A Fix
Does oatmeal lower blood pressure? Could this normal and everyday food that can be bought at any grocery store be the key to getting your blood pressure down to how the levels? Is this the secret weapon you have been waiting for?
You have probably heard plenty of times that consuming a low sodium diet is the way to go It is all about sodium. Sodium is the enemy, but is oatmeal the ally?
I completely understand why consuming oatmeal to lower blood pressure is something that you hope works. After all, oatmeal is cheap, delicious, and can be consumed in a variety of different ways Oh yeah, and it is natural. I think just about anyone would rather lower their blood pressure naturally compared to taking medications that could potentially have harmful side effects.
But anyways YES, oatmeal does help lower BP and this is not just some folk medicine with no hard proof backing up these claims. A study published in the Journal of Family Practice showed that adding oats to your diet can reduce both systolic and diastolic BP by as much as 7.5 and 5.5 points respectively. In the study there were two groups compared, one which consumed a low fiber diet and another which consumed a high fiber diet of oats over a six-week period The group that consumed the high fiber diet consisting of oats having a profound effect on the lowering of blood pressure.
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Why Oatmeal Can Help
But what is it about oatmeal that can help your body out to lower blood pressure? Well A few of the reasons it helps our because it
Its High In Fiber
According to WebMD,oatmeal ranks in the top 10 for sources of fiber, containing about 4 g per cup of cooked oats. And it doesnt matter how you consume it Cooked or not, its going to be a good source of fiber.
Diets high in fiber are associated with significantly lower rates of hypertension. A large meta-analysis of clinical trials that I came across suggests that fiber intake may reduce BP.
It Helps Lower Cholesterol
Cholesterol and blood pressure have a complicated relationship. High levels of cholesterol can put you at a higher risk of getting high blood pressure, and vice versa as I mentioned in the previous section.
The reason high levels of cholesterol can increase your blood pressure is because of how your arterial walls will become blocked and blood flow will become restricted as cholesterol builds up. Blocked blood flow means that your heart has to be artery and that your blood really has to squeeze and push itself more than it should in order to get where needs to go.
MayoClinic suggests that the reason oatmeal helps to lower cholesterol is because of its soluble fiber content, which can reduce the absorption of cholesterol into your blood. Basically the soluble fiber soaks up the cholesterol itself so that your body can get rid of it.
Provides Good Minerals
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