What Does Spinach Have That Other Foods Dont
Thatâs right! What you put at the end of your fork can sometimes be as effective as your daily medicine. A Swedish study has shown that spinach is one of the superfoods that will bring your BP readings down due to its abundance of heart-healthy nutrients like potassium, folate, and magnesium. In fact because of its high potassium content, spinach can negate the effects of sodium (one of the big dietary no-noâs for those with hypertension. Low potassium intake may be just as big of a risk factor in developing high blood pressure as a high sodium intake.
How Your Body Regulates Magnesium Levels
Less than 1 percent of the bodys magnesium is found in the blood. Most magnesium is found in the bones. The rest is inside cells, notes Hugh Calkins, MD, professor of medicine and director of the cardiac arrhythmia service at Johns Hopkins Medicine in Baltimore. In otherwise healthy people, a magnesium deficiency is uncommon, Dr. Calkins says, because the kidneys help control how much magnesium is in the body. For example, when your magnesium level is low, less is excreted in the urine. If your healthcare provider suspects that you have a magnesium deficiency, they might order a blood test to check your level.
Eating Spinach Every Day Will Help You Feel Fuller Longer And Eat Less
One cup of spinach contains three percent of your recommended daily value of fiber, according to Self. Of course, if you eat large spinach salad every day, you can easily up the amount of fiber you’re able to consume in one sitting.
Spinach salads are another good idea for those looking to lose weight as the fiber can help keep your hunger at bay and make you feel fuller for longer, according to the publication. Fiber does this by slowing down the body’s digestion of food. The body isn’t able to digest fiber like it can digest other molecules so the fiber goes through the body intact, according to Harvard T.H. Chan School of Public Health.
Additionally, Mayo Clinic noted that foods that are high in fiber are also usually low in calories another bonus for weight loss. The site also highlighted that fiber-rich foods commonly require more time to eat, meaning you’ll be less likely to overeat. Just be sure to drink a lot of water drinking lots of water to help fiber to do its job.
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Manage Blood Sugar Levels Better
High blood sugar levels can lead to complications for your health, including diabetes and kidney disease. Power greens contain important vitamins minerals, such as vitamin c, magnesium, and antioxidants that can lower your blood sugar levels. Without these vitamins, high blood sugar levels can damage the blood vessels that supply blood to your heart. By having a balanced diet with dark leafy greens, you can avoid serious health repercussions and lower the risk of diabetes.
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Potassium helps to release sodium from the body to lower blood pressure. Magnesium enables our tiny blood vessels to relax, helping to maintain elasticity and normal blood flow. And folate, a B-vitamin , acts like a heart-healthy soldier by helping to break down homocysteine, an amino acid that has the potential to damage inner artery walls.
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Get The Facts On Alcohol And Blood Pressure
Many of us like to have a drink when we go out with friends or family. The right concoction can make a delicious dish even better or help set the mood for a fun evening. But alcohol and blood pressure dont always mix well.
Drinking a lot can raise your blood pressure, which puts you at greater risk for a wide variety of further cardiovascular issues. So when you decide to drink, its important not to have too much.
How much is too much? If youre a woman, try not to have more than one drink per day. For men, no more than two drinks per day. A standard drink is a 12 oz. beer, a 5 oz. glass of wine or 1.5 oz. of spirits.
However, if youve already been diagnosed with high blood pressure, your doctor may advise you on a different daily limit, or suggest you cut out alcohol completely.
And just to clear something up: Red wine isnt necessarily good for your heart the research is still unclear and we still suggest moderation.
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From The Dietitian: If You Have High Blood Pressure Try Eating These Foods
If high blood pressure has you down, do yourself a favor and fight for better readings. According to the American Heart Association, almost half of American adults live with this condition, yet dont even know it. A reading of 130/80 and higher is considered elevated, and since symptoms can be silent, its often left untreated. In turn, this can cause severe damage to our circulatory systems and lead to serious issues, such as a heart attack or stroke.
Many of us can bring our blood pressure within a healthy range without conforming to a boring diet. Remove the images of unseasoned egg whites and limp steamed veggies from your mind. Bringing your blood pressure into a healthy range is more than just doable its downright delicious. Fortunately, some of the most flavorful foods that regulate a healthy blood pressure are filled with cold-fighting vitamins and great for weight management, too.
Lets break it down.
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Top Mediterranean Foods For High
The American Journal of Clinical Nutrition published a randomized intervention trial that showed how Mediterranean foods like fruits, vegetables, legumes, seeds and healthy fats lower blood pressure. Similar studies show that high intake of Mediterranean foods and swapping out highly processed, high salt and high saturated fat foods for those more in line with the Mediterranean diet can help to lower risk of hypertension and associated diseases.
Aiming for a diet that is high in fruits, vegetables, legumes, nuts and unsaturated fats is important for better blood pressure, and Mediterranean foods fit the bill. Here are some top picks:
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Eating Spinach Every Day Will Help You Feel Happier
Spinach is good for your physical health, but is it beneficial for your mental health as well? As it turns out, eating spinach every day can indeed help make you happier. In fact, the leafy green is considered an âantidepressant food,â as stated by a study published in the World Journal of Psychiatry. The study asserted that nutrition is closely linked to the health of the brain. Specifically, magnesium, which can be found in spinach, helps stave off depression.
When youâre low in phytonutrients like magnesium, youâre unfortunately at risk for symptoms of depression and, sadly, nearly 50 percent of Americans have low levels of magnesium, according to a study in Nutrition Reviews, so itâs a common problem.
Fortunately, upping your magnesium intake will make you feel happier as it affects your level of serotonin, a brain chemical linked to mood. According to Psychology Today, boiled spinach has a significant amount about 160 milligrams of magnesium per cup. The article went on to explain that consuming magnesium can make antidepressant medication more effective and possibly prevent the need for higher doses of medication.
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Making Progress On Lowering Your Blood Pressure With Diet Heres Where To Head Next
Taking control of your diet is a huge first step toward lowering and managing high blood pressure, and its something to be proud of. Many people start with a high blood pressure diet. And when theyre ready, take the next step with other activities that are key to bringing blood pressure down to a healthier level, including:
- Get moving in simple, easy ways. Try to get at least 2.5 hours per week of moderate physical activity, which includes things like brisk walking, dancing, canoeing, gardening, vacuuming, sweeping and mowing.
- Check out deep breathing or meditation. Chronic stress means higher blood pressure. Deep breathing and meditation can help reduce the effects of stress for better physical and mental health, and even just a few minutes can make a difference.
- Investigate how to quit smoking. Stopping smoking is essential to preventing or managing high blood pressure. But its not easy for help, your doctor is a great place to start.
- Set a weight goal. Dropping even just a few pounds can start to have a positive impact on your blood pressure. But losing weight is often easier said than done your doctor can help you come up with a personalized plan youre more likely to stick with.
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Salmon Mackerel And Fish With Omega
Fish are a great source of lean protein. Fatty fish like mackerel and salmon are high in omega-3 fatty acids, which can lower blood pressure, reduce inflammation, and lower triglycerides. In addition to these fish sources, trout contains vitamin D. Foods rarely contain vitamin D, and this hormone-like vitamin has properties that can lower blood pressure.
One benefit of preparing fish is that its easy to flavor and cook. To try it, place a fillet of salmon in parchment paper and season with herbs, lemon, and olive oil. Bake the fish in a preheated oven at 450°F for 12-15 minutes.
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Cashews And Almonds Can Dramatically Reduce Your Blood Pressure
Tree nuts are linked with many metabolic health benefits .
But almonds and cashews really standout, particularly when it comes to metabolic problems such as high blood pressure.
What makes them so influential is their magnesium content.
Magnesium is an essential mineral involved in over 300 bodily process . Cashews and almonds are one of the richest natural sources of magnesium.
A lack of magnesium in the diet is very strongly associated with blood pressure complications. This holds true whether you are overweight or not .
As you would expect then, correcting low magnesium has been shown to significantly reduce high blood pressure in numerous studies .
Given that approximately 68% of US adults eat below the recommended intake of magnesium, you can see how more almonds or cashews in the diet could make a big difference .
Interestingly, one study on type 2 diabetics only saw reductions in blood pressure once vitamin C and E were added to their magnesium supplementation . Something for diabetics to keep in mind if you do decide to use supplements rather than whole foods.
The current recommended daily intake for magnesium in the US is 310-420 mg . One cup of almonds or cashews provides a whopping 360 mg what I recommend to clients to help maintain optimum levels.
Magnesium supplements are a good alternative, but getting your nutrients from whole foods should typically be your preferred source.
Get The Most From Your Fruit And Veg
- If you buy fruit and vegetable dishes that come with sauces, check the label and compare products. They can contain a lot of , and .
- Eat lots of different types of fruit and vegetables. Each has different nutrients and health benefits, giving your body everything it needs, and it will keep your meals interesting.
- Leave off the sugar when you eat fruit, choose ones that you like as they are instead.
- Avoid adding salt to vegetables when you cook them, use other flavours like lemon or orange and garlic instead.
- Try to eat fresh fruit and vegetables while theyre still fresh. They lose their nutrients over time, so if you like to store them for a while go for frozen or tinned instead.
- Avoid leaving vegetables open to air, light or heat after youve cut them because they will start losing some vitamins. Cover and chill them until youre ready to cook or eat them, but don’t soak them because the vitamins and minerals can dissolve away.
- Lightly steam or bake your vegetables instead of boiling or frying them, and use as little water as possible, they will hold onto more of their vitamins and minerals.
In 2017 a major new study found that the more fruit and veg you eat, the lower your risk of serious health problems. Find out more.
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Will Watermelon Lower Blood Pressure
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Extra Virgin Olive Oil Is Linked With Improved Blood Pressure
Olive oil is probably the healthiest oil in the world.
Its a staple of Mediterranean-style diets, and is rich in heart-healthy monounsaturated fats and phenolic antioxidants.
Extra-Virgin olive oil has the highest levels of beneficial components because it is the least processed form of olive oil.
The cardiovascular benefits of olive oil are certainly no secret, with one major study finding it reduced heart attacks, strokes and death by a whopping 30% .
Its no surprise then that olive oil is a fantastic food to lower blood pressure.
In a study of 23 participants with high blood pressure, extra virgin olive oil reduced blood pressure by 48% compared with sunflower oil. Olive oil intake even cut the need for blood pressure medications in 8 of those participants .
Add extra-virgin olive oil to salads, and safely cook with it on almost all occasions.
Summary: Frequent consumption of olive oil has been heavily linked with cardiovascular benefits for many years. Small studies have shown extra virgin olive oil can significantly reduce blood pressure compared to sunflower oil.
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