Be Thankful For Cranberries Health Benefits All Year Long
No respectable Thanksgiving plate is without some form of cranberry, but the fruits popularity seems to plummet the other 364 days of the year.
Thats a shame, nutrition experts say, because cranberries deliver a bundle of health benefits. And theyre quite efficient: A cup of raw cranberries carries just 50 calories.
So why arent they more of an everyday food? It may come down to taste.
Theyre a little bit more bitter than blueberries or other berries that have those phytochemicals and a little bit crunchier, said Maya Vadiveloo, an assistant professor in the Department of Nutrition and Food Sciences at the University of Rhode Island.
I think you can start to get used to almost any flavor over time, but I think we may have this bias that all fruit needs to be sweet, she said. It might just be that people have not really thought that much about cranberries, unless its around Thanksgiving.
Among the health benefits associated with cranberries:
The vitamins and minerals they contain boost the bodys digestive health and antioxidant system and promote good heart health even possibly improving blood pressure and cholesterol.
They are high in fiber. But contrary to common perception, the most recent research has not definitively shown that cranberry products help prevent or treat urinary tract infections.
In laboratory studies, theyve been linked to a lower risk of certain types of cancer.
If you have questions or comments about this story, please email .
Cranberry Juice For Blood Pressure
It seems most people dont think about cranberries much other than around Thanksgiving time. Hopefully, that may be changing because lately people have been talking about them. Along with some other fruit juices, theyve been asking me, should they drink cranberry juice for blood pressure?
Cranberry juice is beneficial for high blood pressure because it contains antioxidant properties, vitamins and fiber. These nutrients are known for their role in maintaining healthy blood pressure levels. Cranberry juice has been shown in scientific research to lower blood pressure after the participants consumed it.
This blog post will dive into the details why cranberry juice has been effective for lowering blood pressure and how much. If youre thinking about giving this juice a try, not all of them are beneficial for you and many of them should be avoided. Ill let you know what type is the best for you.
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Disclaimer: Some links in this article are affiliate links which means I may earn a small commission at no extra cost to you. As an Amazon associate I earn from qualifying purchases.
What Ingredients To Juice For High Blood Pressure
It is crucial that you avoid fruits and vegetables rich in sodium as they could further aggravate the condition.
Instead, focus more on ingredients such as apples, celery stalks, turmeric, ginger, garlic, beets, and carrots to mention a few. Juicing for blood pressure should be undertaken as part of a long term lifestyle change.
You may incorporate fruit and vegetable juices into your regular diet while cutting back on caffeine, alcohol, cigarettes and unhealthy foods.
It is recommended to exercise often to keep fit while juicing for hypertension. So which fruit juice is good for high blood pressure?
Well, fruits such as pomegranates, strawberries, blueberries, cranberries, apples, and oranges are a welcome addition to your juice.
Since stress is identified as a cause of hypertension, experts recommend that you should get as much sleep and rest as is possible.
Besides consuming the best juice for high blood pressure, therapeutic massages and nature walks can help reduce stress. These can contribute to a long lasting reversal of high blood pressure.
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Treating Or Preventing Urinary Tract Infection
The antibacterial effects of cranberry juice were reported to reduce the incidence of UTIs in mice, according to a 2017 study in Frontiers in Microbiology .
The reduction of UTI incidence is thought to be due to the ability of antibacterial properties to reduce the colonization of Escherichia coli in the bladder. The bacteria, which is known better as E. coli, is the cause of most UTIs.
A 2016 study, reported in , showed less bacterial infections in urine cultures from uncircumcised boys who drank cranberry juice and had previously had repeated UTIs compared to those who drank a placebo and those who had been circumcised who also drank the placebo.
The authors concluded that cranberry juice might be beneficial against the growth of bacterial pathogens.
Nitrates Behind Blood Pressure Effect
Experts say itâs the high concentration of nitrates in beets that are responsible for the benefits.
In a lengthy biological process, nitrates from dietary sources like beets and leafy green vegetables are converted to nitric oxide within the body. The nitric oxide then relaxes blood vessels and dilates them, which helps the blood flow more easily and lowers blood pressure.
âWhether from foods or from juice, you are seeing a consistent effect of nitrates in lowering blood pressure,â says registered dietitian Norman Hord, PhD, MPH, an associate professor at College of Public Health and Human Sciences at Oregon State University in Corvallis, Ore. âItâs probably the most potent blood-pressure-lowering component of the diet.â
Hord says previous studies have found more impressive reductions in blood pressure of up to 10 points when researchers measured blood pressure within three hours of drinking beet juice.
Although more research is needed to better understand the long-term effects of nitrates on blood pressure, Hord says eating a diet rich in nitrates, from natural sources like beets and leafy green vegetables, is good advice.
Itâs an approach to eating thatâs similar to the DASH diet, which has been proven to lower blood pressure. The DASH diet emphasizes eating more fruits, vegetables, and low-fat dairy foods along with whole grains, fish, poultry, and nuts while limiting saturated fat and cholesterol.
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Grapefruit Juice Lower Blood Pressure
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Beetroot Juice Lowers Pressure
Can you lower your blood pressure by drinking beetroot juice? Yes, you actually can. Mattias Carlström, a docent in Physiology and a research group leader, explains the connection.
Text: Annika Lund, first published in Swedish in the magazine Medicinsk Vetenskap no 1/2021.
It has to do with nitric oxide, a gaseous signalling molecule that impacts various systems in the body, including the cardiovascular, renal, immune and nervous systems. In 1998, three researchers received the Nobel Prize for discovering that nitric oxide plays a major role in important functions of the cardiovascular system. Among other things, they managed to explain why the heart medication used by older generations, nitroglycerine, has an effect on angina. The answer is that nitroglycerine releases nitric oxide, which has a vasodilating effect.
Where does the beetroot juice come in?
How big is the impact?
On average, systolic blood pressure is reduced by approximately 4 to 5 mm Hg and diastolic pressure drops by 2 mm Hg, following ingestion of 5-10 mmol of nitrate per day. This is an overall picture from studies in which the subjects have consumed nitrate-rich diets, often incorporating beetroot juice, for various lengths of time and in slightly different quantities, but in all cases a quantity that can be ingested as part of ones diet. Its a clinically relevant reduction a reduction of 2 mm Hg in blood pressure means a 10 percent reduction in the risk of having a stroke.
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Drinks That Lower Your Blood Pressure
If you struggle with hypertension, odds are youve looked high and low for a quick and easy way to reduce your blood pressure.
The truth is that theres no single solution, but making simple changes can yield powerful results. Something as easy as expanding and evolving your beverage intake can help to keep your blood pressure at a healthy level.
While lower blood pressure may not be just a sip away, simple changes to what you sip every day can lead to some big heart health benefits.
Here are a few options to get you started.
Natural Foods To Lower High Blood Pressure
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What This Means For You
Hypertension affects 1 out of every 2 adults in the United States. While diet and lifestyle modifications can help, over 80% of people with hypertension end up taking a medication for it as well. Drinking orange juice while you’re in the early stages of hypertension could help eliminate the need for medication down the road.
How Much Beet Juice To Lower Blood Pressure
The study consisted of 15 adults with stage 1 hypertension who drank around eight ounces of beet juice or eight ounces of water with low nitrate content.
For reference, beet juice has about as many nitrates as two whole beets.
Measuring their blood pressure for 24 hours, they found that blood pressure had dropped by about 10 mm Hg.
The highest drop in blood pressure happened three to six hours after participants drank the beet juice.
Dr. Ahluwalia had done a previous trial where the participants had healthy blood pressure levels.
In those trials, participants required about twice as much beet juice to see the same drops in blood pressure.
In this study, we saw that a dose that had a really small effect in healthy people had a really impressive effect in people with high blood pressure, said Dr. Ahluwalia.
Lowering blood pressure in people with raised blood pressure is very important because we know that approximately 50 percent of all heart attacks and 60 to 70 percent of all strokes are a direct consequence of having high blood pressure.
Its important to keep in mind, though, that these trials demonstrated the short-term effects of drinking beet juice.
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Most Powerful Juice Recipes For High Blood Pressure
Half of the population of this planet treat their blood pressure with medication, but still they do not have it under control. There is a saying you should know: A healthy blood pressure is one of the key steps to preventing heart disease and stroke.
A healthy diet is one of the most effective methods of lowering blood pressure. Drinking juices allows people to support their diets with healthy produce in a form that allows the body to absorb the nutrients in the most easy way.
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