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The Fruit May Support Regular Bowel Movements
If you have kids, you likely already know this trick: The high fiber in bananas can help normalize bowel motility. With 3 grams of insoluble fiber, they help you push out waste better by making stools easier to pass. Bonusthey also help when things are loosey goosey: “Bananas are binding for anyone with diarrhea, and they also contain probiotics that are essentially ‘food’ for the healthy microbes that live in our guts,” says Isabel Smith, MS RD CDN, founder of Isabel Smith Nutrition. If you suffered from any sort of bowel trouble, you might have IBS.
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People are unlikely to find the fruit in its original form at the grocery store. Camu camu is also very sour, so people might not enjoy the taste.
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Here’s Why People With Hypertension Must Have Banana Without Fail
Written by Bhavyajyoti Chilukoti | Published : December 13, 2017 5:26 PM IST
When we come to know that we have hypertension, the first thing we do is make a list of dos and don’ts to follow. And without a second thought, we tend to cut down on the foods rich in salt and try to avoid adding salt to food. However, one food you must include in the diet is a banana. Known as a comfort food, banana not only gives an instant boost of energy but also helps in maintaining your blood pressure. It can also help lower your risk of health problems due to hypertension such as heart disease and stroke. Hence, eat a banana every day to keep your blood pressure in control.
Why is banana good for people with high blood pressure?
The effectiveness of potassium-rich foods in lowering blood pressure has been demonstrated by a number of studies. Banana is one of the best sources of potassium. According to the FDA diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke. It is an essential mineral that plays a key role in maintaining blood pressure and normal heart function. Moreover, potassium also helps the body to maintain fluid and electrolyte balances in the cells, which helps control blood pressure. A medium-sized banana provides 350 mg of potassium. People with a low amount of potassium in their diet are at an increased risk of stroke. If you have hypertension, here are foods you must include in the diet every day.
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Foods Science Proves Will Help Lower Your Blood Pressure
When it comes to blood pressure, your diet can either be your biggest enemy or your greatest ally. If you suffer from hypertension, you’ve likely been told to avoid salty foods to keep your blood pressure in check and also to prevent the unpleasant side effects of a high sodium diet, like water retention.
You might miss having crispy, crunchy french fries, savory soups, and deli meat sandwiches, but don’t despair. There are still plenty of foods that are not only delicious and satisfying, but that also have been shown to lower your blood pressure.
1. BananasThe filling fruit is loaded with potassium, which is known to help with lowering blood pressure. The mineral helps balance the effects of salt on the body, and helps the kidneys function properly. Studies have shown that daily banana consumption, can help lower blood pressure. One study in particular said just two bananas a day can reduce your blood pressure by 10 percent! Other potassium-rich foods include potatoes, dates, and avocados.
2. Egg WhitesYou can start your day off with a blood-pressure easing breakfast. Have some eggs, but go easy on the yolk. Not only are egg whites high in filling protein, they contain a peptide which lowers blood pressure. A study presented by the American Chemical Society revealed egg whites can lower your blood pressure as much as a low dose of a prescription drug.
What Studies Say About Bananas And Blood Pressure
In 1997, there was a meta-analysis that looked at 33 clinical trials for potassium intake and supplements. It found that having a potassium intake around 2,3003,900 mg per day resulted in a slight but noticeable blood pressure decrease. Specifically, people with normal blood pressure saw a 1.8/1.0 mm decrease and those with hypertension saw a 4.4/2.5 mm decrease.
Blood pressure is recorded as a pair of numbers with the one on top/on the left being systolic pressure and the one on the bottom/on the right being diastolic pressure . A blood pressure reading that is lower than 120/80 is considered normal, while 140/90 is considered the starting point of hypertension.
Perhaps most tellingly, the analysis noted that the effects were strongest in those who had a higher sodium intake. This further shows that potassium can help counter the effects salt can have on your blood pressure, and that reducing hypertension with bananas might work.
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/11banana Can Bring Down Your Blood Pressure
Hypertension, or high blood pressure, refers to the pressure of blood against your artery walls. Over time, high blood pressure can also increase the risk of heart disease, kidney disease, stroke, and other problems. Hypertension is sometimes called the silent killer because it has no symptoms. The normal range of blood pressure is 120/80 mmHg, if your blood pressure is consistently higher or lower than this, you should consult a doctor. According to health experts, including bananas in your daily diet not only gives an instant boost of energy but also helps in maintaining your blood pressure. Read to know more about it!
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High Blood Pressure You Should Have More Bananas To Keep Numbers Down
Blood pressure related ailments keeping you sick, and no medicine or lifestyle changes making any impact on lowering the count? Heres help: Make bananas keep your BP in check.
Bananas are loaded with a load of important vitamins and minerals: They are a rich source of vitamin C, calcium, magnesium, folate, phosphorus and potassium. One banana can provide us with around 400 mg of potassium, and it is this very potassium content which gives it the ability to control high blood pressure.
But how do bananas help in doing so? What is the process?
Bananas contain potassium, a key mineral which helps lower blood pressure. It does so, by balancing the negative effects of high salt intake in our body. Eating salt increases the level of sodium in your body, in the bloodstream, thereby affecting our kidneys to remove water. The kidney is the prime organ which filters our bloodstream and removes excess fluid from it. By consuming a fruit like a banana, you are reducing the pressure on your kidney and thus taking your blood pressure to a healthy level too, explains Dr Manoj Kutteri, wellness director at Atmantan Wellness Centre, Pune.
But wont having bananas lead to weight gain? No, says Ramesh Gajria, founder of Train Me app.
This fruit is also an easy go-to-snack providing you the benefit of consuming only 100 calories along with a vitamin and mineral rich diet including vitamin C and potassium, Gajria stresses.
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Bananas To Reduce High Blood Pressure
- Details
High blood pressure has become a common heart condition due to modern lifestyle. People at a young age are suffering from hypertension. A little exercise, diet control and stress reduction can easily bring back the normal blood pressure.
Chronic high blood pressure can damage your vital organs like the heart, kidneys, eyes and brain. It is called silent killer as there are no symptoms for many years. It gets detected on a routine blood pressure checkup during your visit to a doctor for some other ailment.
You must begin to control it as soon as you become aware of it. Food items such as bananas can help to reduce blood pressure.
Bananas Can Help Regulate Blood Sugar
The idea that people with prediabetes or diabetes should avoid eating sweet fruit is a myth, as long as you’re staying within your carbohydrate needs. This is about one-half of a Cavendish, which is the most ubiquitous banana type.
Indeed, bananas, which contain pectin and resistant starch, might actually help lower blood sugar. Richards says that these soluble fibers act in concert with each other by increasing the sensation of satiety, preventing overeating, and slowing the rate of digestion.
In addition, the glycemic index of a banana is 30 to 60, depending on ripeness. The glycemic index measures how carbohydrates in foods will alter blood sugar, from a scale of 0 to 100. “The lower the GI, the less likely the food will cause a rapid spike,” Richards says. For a lower GI, eat greener fruit.
“The key is to pair the carb source with protein and fat. Otherwise the blood sugar will spike and then go down,” says Monica Auslander Moreno, MS, RDN, the lead dietitian at Miami’s Essence Nutrition. She suggests combining high-carb bananas with eggs, yogurt, or peanut butter.
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Other Tips And Precautions
High blood pressure is a lifestyle disorder. Following changes will not only control it but will also help you to lead a healthy life longer.
- Exercise daily. A brisk walk of 30-45 minutes or equivalent physical activities of any kind is good starting point.
- Eat nutritious and healthy foods rich in potassium and magnesium.
- Avoid high sodium diet as sodium promotes water retention which increases blood pressure.
- Learn to sleep well. A good night’s sleep is essential for overall healthy life.
Bottomline is to change your lifestyle to develop healthy habits.
Try One Of These Dash
Getting started with DASH is pretty easy. Here are some simple changes you can make to start eating more foods that lower blood pressure naturally:
- Introduce some more fruits and vegetables into your meals, especially dark green, orange and yellow ones. Broccoli, spinach, carrots, melons, avocados, tomatoes, oranges, bananas, squash and potatoes are great ways to get started. Try to focus on whole fruits and vegetables, rather than juices or oils to get the most nutrient value.
- Substitute low-fat or fat-free dairy options for what you normally use. This includes things like milk, cheese and yogurt, where the idea is to still get the beneficial calcium without getting as much of the fat. One way could be in your daily coffee order: Ask for a skinny latte instead of a regular one.
- Focus on eating good fats . Try to avoid saturated fats and trans fats, and always check nutrition labels to review what kind of fats your foods contain. Also look for lean meats, oily fish, nuts and light salad dressings. Cook with olive oil, rather than solid fats like butter. Peas and beans are also great mealtime choices: these not only have good fats, but theyre good sources of potassium and magnesium.
Remember: You dont have to change everything all at once. Build up slowly one way to start out is by aiming for a vegetable at every meal. Eventually, you can add more of the DASH high blood pressure diet over time.
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Pick Dark Chocolate Berries Or A Banana Instead
In addition to reading nutrition labels, consider switching up your daily treats by choosing one of these tasty alternatives:
- Dark chocolate. Dark chocolate has many flavonoids, a natural antioxidant that can cause your blood vessels to open more widely to support better cardiovascular health.
- Berries. Berries are a rich source of polyphenols, another kind of antioxidant that helps reduce inflammation and lower blood pressure.
- Bananas. Bananas have a lot of potassium, which helps counteract the effects of sodium and reduces tension in your blood vessels.
As with all things, moderation is key. Chocolate, berries and bananas still contain sugar and you dont want to go on a snack attack. But making smart changes to your snacking habits are easy ways to work in foods that can help reduce your blood pressure and satisfy your hunger.