Here Are Some Other Things You Can Do To Reach A Healthy Weight:
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Limit alcoholic drinks to one drink per day for women and two drinks per day for men.
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Limit your salt to 2.4 grams per day. If you have high blood pressure, your doctor may suggest that you eat even less salt. Salt is already in many foods, but processed foods and condiments have the most salt. Check food labels to see the salt content.
May Provide Immune Support
13 ).
A test-tube study noted that aronia berry extracts exhibited strong antibacterial activity against the potentially harmful bacteria Escherichia coli and Bacillus cereus. It exerted this effect by reducing the bacterias production of a protective shield called biofilm .
In addition, a 3-month study in residents of 6 nursing homes found that those who drank either 3 or 5.3 ounces of aronia berry juice daily experienced 38% and 55% reductions in urinary tract infections, respectively .
Aronia berries may also reduce inflammation by inhibiting the release of pro-inflammatory substances, such as tumor necrosis factor alpha and interleukin 6 , which may boost immune health (
Here are some ways to add aronia berries to your diet:
- Raw. They can be eaten fresh or dried as a snack, but their mouth-drying effects may not be for everyone.
- Juices and smoothies. Aronia berries or their juice can be combined with other fruits, such as pineapples, apples, or strawberries, to make a refreshing drink.
- Baking. You can easily add them to muffins, cakes, and pies.
- Jams and desserts. Mix aronia berries with sugar to make different jams and tasty treats.
- Tea, coffee, and wine. Aronia berries can be found as an ingredient in teas, wine, and coffee.
The berries can also be taken as a supplement in powdered or capsule form, with serving and dosing recommendations varying by brand.
A typical serving suggestion is to add one teaspoon of aronia berry powder to a juice, yogurt, or smoothie.
Best Vegetable To Lower Blood Pressure Says Dietitian
A whopping 116 million Americans have high blood pressure, which puts this huge proportion of people at an increased risk of experiencing some pretty scary health outcomes, like heart disease and stroke.
Needless to say, many people try to lower their blood pressure to help curb their risk of these potentially fatal effects. Some tried-and-true recommendations for managing blood pressure include limiting sodium intake, exercising, and following the DASH diet, or the Dietary Approaches to Stop Hypertension diet. Within this diet, created specifically to lower blood pressure, people are encouraged to eat many heart-healthy foods, including vegetables.
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Is The Dash Diet A Good Choice For You
What are the DASH diet pros and cons? The DASH diet is a healthy eating plan for a lot of people. Its a top choice for people who want to lower their blood pressure or reduce their risk of heart attack.
Two to three servings of dairy foods are built into the DASH diet menu plan, so its not a great choice for vegans, people who dont like dairy, or people who avoid dairy foods for environmental reasons.
If youre used to eating a lot of processed food or fast food, you may want to transition to the DASH diet gradually. If youre not used to fiber if you dont eat a lot of fruit, vegetables, beans and whole grains youre probably going to be pretty uncomfortable. Start slowly and give your digestive system and gut bacteria time to acclimate, Ansel said.
Related: A step-by-step guide to eating good quality plant proteins that will benefit you and Mother Earth.
With the DASH diet for beginners, you can start by adding more vegetables, switching to low-fat dairy foods and cutting back on meat.
The diet focuses on servings, so youll need to pay attention to serving sizes and keep track of what youre eating, at least until you get accustomed to the plan. If you want to follow it to a T, you have to stay on top of it, Cassetty said. Over time these things become more natural.
This diet may not be appropriate for people with advanced kidney disease, according to Ansel, so those people should consult with their doctor before trying DASH.
Amaranth May Lower Cholesterol Levels
Cholesterol is a fat-like substance found throughout the body. Too much cholesterol can build up in the blood and cause arteries to narrow.
Interestingly, some animal studies have found that amaranth may have cholesterol-lowering properties.
One study in hamsters showed that amaranth oil decreased total and bad LDL cholesterol by 15% and 22%, respectively. Furthermore, amaranth grain reduced bad LDL cholesterol while increasing good HDL cholesterol .
Additionally, a study in chickens reported that a diet containing amaranth decreased total cholesterol by up to 30% and bad LDL cholesterol by up to 70% .
Despite these promising results, additional research is needed to understand how amaranth may affect cholesterol levels in humans.
Summary Some animal studies show that amaranth may help reduce levels of total and bad LDL cholesterol.
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What Is The Dash Diet
Dietary Approaches to Stop Hypertension is an eating plan rich in fruits, vegetables, whole grains, fish, poultry, nuts, legumes, and low-fat dairy. These foods are high in key nutrients such as potassium, magnesium, calcium, fiber, and protein.
The DASH diet can lower blood pressure because it has less salt and sugar than the typical American diet. The DASH diet cuts out desserts, sweetened beverages, fats, red meat, and processed meats.
Women who followed the DASH diet for several years reduced their risks of coronary artery disease and stroke.
To start the DASH diet, follow these recommendations :
- Grains: 7-8 daily servings
- Vegetables: 4-5 daily servings
- Fruits: 4-5 daily servings
- Low-fat or fat-free dairy products: 2-3 daily servings
- Lean meat, poultry, and fish: 2 or fewer servings a day
- Nuts, seeds, and legumes: 4-5 servings per week
- Fats and oils: 2-3 daily servings
- Sweets: less than 5 servings per week.
Ask your doctor or a dietitian to help you start the DASH diet. They can tell you how many calories you need each day to maintain or get to a healthy weight. And then they can help you plan meals with foods you enjoy that meet the DASH guidelines.
Try Blood Pressure Support Supplements
A small study in the International Journal of Hypertension found magnesium supplementation can reduce blood pressure in small amountsAladin A, Chevli P, Ahmad MI, Rasool S, Herrington D. Alcohol Consumption and Risk of Hypertension. J Am Coll Cardiol. 2019 73:12. . Talk to your doctor before taking magnesium supplements, especially if you have kidney disease. You can also safely incorporate high-magnesium foods into your diet. Dr. Desai recommends foods like leafy green vegetables and unsalted almonds.
Beyond magnesium, research in the British Journal of Clinical Pharmacology suggests potassium, L-arginine, vitamin C, cocoa flavonoids, beetroot juice, coenzyme Q10, controlled-release melatonin and aged garlic extract may also help reduce blood pressureBorghi C, Cicero AFG.. Nutraceuticals with a clinically detectable blood pressure-lowering effect: a review of available randomized clinical trials and their meta-analyses. British Journal of Clinical Pharmacology. 2017 83:163171. .
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Lentils And Other Pulses
Lentils provide protein and fiber, and say they can benefit the blood vessels of people with hypertension.
The authors of an analyzed the effects of a pulse-rich diet on rats. The rats consumed a diet that was 30% pulses, including beans, peas, lentils, and chickpeas. Consuming pulses appeared to decrease levels of blood pressure and cholesterol.
A of human trials, with a total of 554 participants, found that consuming pulses may lower blood pressure in people with and without hypertension. However, the authors note that more studies are necessary.
People can use lentils in many ways, including:
- as an alternative to minced beef
- adding bulk to salads
- as a base for stews and soups
What To Eat And Avoid With A Heart
- Processed meats .
- Refined carbohydrates .
- Sweetened beverages .
However, moderation is key. It can be difficult to eliminate some of these things from your diet completely, so dont feel guilty about occasionally having a small serving of an unhealthy indulgence. The trick is to keep the portion small.
In contrast, you shouldnt overdo it on some recommended healthy foods either. For example, registered dietitian Julia Zumpano, RD, notes you should limit fish thats high in mercury, like albacore tuna, swordfish and king mackerel, to 6 ounces a week.
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How To Find Sodium Content On Food Labels
Sodium has many names other than salt, so you should read the ingredient list. Look for anything with the word sodium, such as monosodium glutamate or sodium bicarbonate .
When reading labels for sodium, always check the serving size. A low-sodium food will have 140 mg or less per serving. These foods often say Low Sodium on the package. Aim to avoid or limit foods with more than 500 mg per serving.
A prepackaged meal should have no more than 500 mg of sodium. Be careful about foods that say, reduced sodium or less sodium. These foods are not always low in sodium but are reduced or less than the original.
Your physician or registered dietitian can give you specific guidelines for your sodium intake.
High Blood Pressure Is A Silent Killer
- Most of the time there are no obvious symptoms.
- Certain physical traits and lifestyle choices can put you at a greater risk for high blood pressure.
- When left untreated, the damage that high blood pressure does to your circulatory system is a significant contributing factor to heart attack, stroke and other health threats.
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Processed Foods With Trans Or Saturated Fat
To keep the heart healthy, its best to reduce saturated fats and avoid trans fats. This is especially true for people with high blood pressure.
Trans fats are artificial fats that increase packaged foods shelf life and stability.
However, eating them LDL cholesterol levels and lowers HDL cholesterol levels, which can increase the risk of hypertension.
Saturated fats the levels of LDL cholesterol in the blood.
Trans fats are especially harmful for your health and are poor heart health, including an increased risk of:
- type 2 diabetes
Packaged, pre-prepared foods often contain trans fats and saturated fats, alongside high amounts of sugar, sodium, and low fiber carbohydrates.
Saturated fats are mostly found in animal products, including:
- full fat milk and cream
, full fat dairy doesnt raise blood pressure.
Risks And Complications Of High Blood Pressure
High blood pressure can create severe problems within your body. It can cause strokes, dementia, or a heart attack. High blood pressure can only be diagnosed by your doctor.
If youve been to see the doctor and they determine you have high blood pressure, they might decide to give you medications designed to lower it.
Medications may have different side effects. Consult your healthcare provider about possible complications of any medications you might take for your high blood pressure.
Doctors might also prescribe dietary changes after talking to you about your lifestyle and blood pressure. They will likely recommend that you exercise for 30 minutes a day, or get at least that much physical activity if you cant exercise.
With diet, medicine, and exercise, you can reduce your chances of developing high blood pressure and the other health problems that it can cause. Dietary changes and healthier lifestyles tend to reduce blood pressure and often lead to a longer, more enjoyable life.
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Hypertension Eating The Right Diet To Lower High Blood Pressure
Bildquelle: Piotr Marcinski / shutterstock.com
Hypertension more commonly known as high blood pressure is one of the most common diseases in industrialised countries. 40% of people over the age of 25 are affected by the disease, which, in turn, is a major risk factor for cardiovascular and renal diseases. A plant-based diet is suitable for both the prevention and treatment of hypertension.
What Can I Eat To Lower My Blood Pressure Immediately
Research suggests that consuming nitrate-rich vegetables can help lower blood pressure for up to 24 hours. This lowering may not bring blood pressure into the normal range. It is important to check your blood pressures at home, and at the grocery store or pharmacy with the goal of less than 135/85. Nitrate-rich vegetables should not be confused with nitrate-rich foods laden with preservatives.
When most people hear nitrate, the first thing they think of is processed meat because artificial nitrate is added to bacon, hot dogs, and salami for preservation. When taken from animal sources, nitrate is converted into carcinogenic nitrosamine in your body, which is extremely harmful to your health, Dr. Lam says. Nitrates from vegetables, fruits, and grainson the other handare converted to nitric oxide in your body. Nitric oxide helps relax blood vessels and improves blood flow.
Research indicates that dehydration can impair blood vessel function, so drinking plenty of water daily to stay hydrated is a good rule of thumb to reduce blood pressure.
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Foods That Help Lower Blood Pressure
Many researchers have found that certain foods can lower high blood pressure. We look at some foods that may help and how to incorporate them into the diet.
In general, the United States Department of Agriculture considers a serving to be:
- 1 cup of cooked or raw vegetables or fruit
- 1 cup of 100% fruit juice
- 2 cups of raw leafy salad greens
- half a cup of dried fruit
For most ages, the USDA recommends consuming around 2 cups of fruit per day and 3 cups of vegetables per day, although this varies slightly according to age and sex.
How Vegetables Play A Role In Blood Pressure Regulation
Vegetables are typically chock-full of healthy blood pressure-supporting nutrients and are naturally low in sodium. Certain varieties of veggies are also natural sources of calcium, magnesium, and potassium: three minerals that are emphasized in the Dietary Approaches to Stop Hypertension diet, as consuming them in adequate amounts helps support healthy blood pressure.
Eating more vegetablesregardless of the typeis always a good idea, regardless of whether you are trying to support a healthy blood pressure or otherwise. But if you are looking for the #1 best vegetable to include in your healthy blood pressure diet, beets deserve the grand prize.
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Proveg Tips For The Prevention And Therapy Of Hypertension
Hypertension can be treated and counteracted with a healthy diet and lifestyle:
- Eat a diet rich in fruit and vegetables, particularly those containing high levels of potassium and magnesium.
- Try to choose plant-based protein.
- Reduce the intake of saturated fatty acids and cholesterol. Instead, aim for a higher amount of monounsaturated and polyunsaturated fatty acids.
- Switch to a plant-based diet.
- Reduce salt consumption.
- Avoid cigarettes and alcohol as far as possible.
- Maintain a healthy weight.
- Engage in sufficient physical activity.
Should blood pressure reach stage 1 and it is not possible to reduce it to the desired extent with a change in diet and lifestyle, medication should be administered by a doctor.
Talk To Your Doctor About A Heart
Maintaining an active lifestyle can have considerable heart-health benefits. Following a healthy diet in tandem with getting regular exercise improves blood pressure, cholesterol and your overall heart health. But be sure to engage in exercise that gets your heart rate up, and do so for at least 30 minutes most days of the week.
No matter what physical activity you prefer, its best to check with your doctor before starting any exercise regimen or radically changing your eating habits. They can offer advice and support, as well as any referrals for help planning a heart-healthy diet.
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What To Eat To Lower Blood Pressure
Wondering what to eat to lower blood pressure? Heres what the experts say
Find out exactly what to eat to lower blood pressure as we ask the experts what factors are important and reveal small changes you can make. As well as nutrition, exercise plays an integral part in lowering blood pressure, as does stress reduction and a good nights sleep.
However, according to heart.org nearly half of American adults have high blood pressure, and experts say you can often treat it by making simple lifestyle changes like changing your diet.
Following a nutritious, heart-healthy diet is suggested for all people with high blood pressure, including those on blood-pressure-lowering medications, according to the journal Nature Reviews Disease Primers . A healthy diet is essential for lowering blood pressure and maintaining optimal levels. In addition, research has shown that including certain foods in your diet, especially those high in specific nutrients like potassium and magnesium, reduce your blood pressure levels.
It Could Aid Weight Loss
If youre looking to shed a few extra pounds, you may want to consider adding amaranth to your diet.
Amaranth is high in protein and fiber, both of which can aid your weight loss efforts.
In one small study, a high-protein breakfast was found to decrease levels of ghrelin, the hormone that stimulates hunger .
Another study in 19 people showed that a high-protein diet was associated with a reduction in appetite and calorie intake .
Meanwhile, the fiber in amaranth may move slowly through the gastrointestinal tract undigested, helping promote feelings of fullness.
One study followed 252 women for 20 months and found that increased fiber intake was associated with a lower risk of gaining weight and body fat .
Still, further research is needed to look at the effects of amaranth on weight loss.
To maximize weight loss, be sure to pair amaranth with an overall healthy diet and active lifestyle.
Summary Amaranth is high in protein and fiber, both of which may help reduce appetite and increase weight loss.
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