BP Nutrition

By pjain      Published Oct. 26, 2019, 11 p.m. in blog Health   

DASH Diet - Eat Potassium Rich Foods

Nutrition and BP

Probiotics Benefit Blood Pressure in Meta-Analysis

Michael O'Riordan July 21, 2014 http://www.medscape.com/viewarticle/828604

QUEENSLAND, AUSTRALIA — Consumption of probiotics—the live bacteria found in yogurt, kefir, miso soup, and sauerkraut, among other foods—can lower blood pressure to a modest degree, according to the results of a new meta-analysis[1].

The reductions in systolic and diastolic blood pressure were approximately 3.5 and 2.4 mm Hg, respectively, although investigators observed larger reductions among individuals with elevated blood pressure at baseline and those who consumed multiple probiotic species.

"However, even a small reduction of blood pressure may have important public-health benefits and cardiovascular consequences," states Dr Saman Khalesi (Griffith University, Australia) in the article published July 21, 2014 in Hypertension.

Researchers point out that the Heart Outcomes Prevention Evaluation (HOPE) study showed a 3.3-mm-Hg reduction in systolic blood pressure, along with a 1.4-mm-Hg reduction in diastolic blood pressure, which were associated with a 22% relative reduction in risk of cardiovascular mortality, MI, or stroke.

The current meta-analysis included nine clinical trials with 543 participants. Probiotic species varied among the trials; four studies used yogurt as the source of probiotic bacteria, two used fermented and sour milk, one used probiotic supplements in capsule form, one used probiotic rosehip drinks, and one used probiotic cheese. The studies lasted three to nine weeks, and the total daily dose of probiotics ranged from 109 to 1012 colony-forming units.

In addition to the mean systolic blood pressure reduction of 3.5 mm Hg, investigators note that five studies reported a significant reduction of over 5 mm Hg in systolic blood pressure after participants consumed probiotics. The 2.4-mm-Hg overall reduction in diastolic blood pressure was significant but appears to be driven by one study in which an 8-mm-Hg reduction in diastolic blood pressure was observed.

For those who ate more than one probiotic species, the reduction in systolic blood pressure was 5.8 mm Hg. Those who consumed probiotics for more than eight weeks had a 4.9-mm-Hg reduction in systolic blood pressure.

"These findings, along with results from [another] meta-analysis on the beneficial effect of probiotics on the lipid profile, suggest that probiotics may be used as a potential supplement for future interventions to prevent hypertension or improve blood-pressure control," conclude Khalesi et al. Future studies are needed, however, to clarify the effects of different products with different probiotic species on blood pressure. Mechanistic studies are also needed to determine how probiotics reduce blood pressure, they write. Khalesi S, Sun J, Buys N, Jayasinghe R. Effect of probiotics on blood pressure: a systematic review and meta-analysis of randomized, controlled trials. Hypertension 2014; DOI:10.161/hypertensionaha.114.03469. Abstract

Overview - Eat More Of these foods

High blood pressure, or hypertension, is estimated to be responsible for 7.1 million deaths every year worldwide. Are you about to become a statistic? What are you eating?

According to research, Western-style dietary habits are the number one reason for essential hypertension, or high blood pressure. Think about it: People living in rural areas of China, Brazil, and Africa show no signs of essential hypertension, even with advanced age.

There are foods that can help this condition and then there are foods that should absolutely be avoided. Read on to find the foods that improve your blood pressure! Every day, you should eat a balanced array of fresh wholesome fruits and vegetables of all colors. The foods below will bring your blood pressure extra benefits!

Omega 3

  1. Fish: Of all animal products, fish is the healthiest, owing to its high protein and low fat content. The omega-3 fatty acids in fish, along with other nutrients, protect blood vessels from plaque, reduce inflammation, and prevent high blood pressure.

  2. Flaxseed oil: Flaxseeds, like fish, are full of omega-3 fatty acids that protects your blood vessels from plaque.

  3. Olive oil: Olive oil, long a staple of the Mediterranean diet, has been shown to have beneficial effects on blood lipids and may also lower blood pressure. According to a recent study, "Olive oil intake is inversely associated with both systolic and diastolic blood pressure." Translation: consuming more olive oil is linked with lowered blood pressure. Use olive oil for cooking and on salads.

Green Salads & Juices - Celery Cucumber

  1. Celery juice: A time-tested Chinese remedy for high blood pressure is celery juice, which can be made with a blender or a juicer. Two to three 8 oz glasses a day for a month can help prevent high blood pressure or restore it to normal. In addition, celery is known to prevent gout and other arthritic conditions. Studies have found that this stalk is packed with over a dozen anti-inflammatory agents, including apigenin, a cox2-inhibiting compound similar to some anti-inflammatory drugs. Who knew celery was more than just a garnish?

  2. Cucumber: A natural diuretic, cucumber will help hydrate and lower the pressure in the arteries. Eat 2 fresh cucumbers every day for 2 weeks.

Citrus & Tonics to Cleanup your arteries

  1. Citrus in General heals arterial lining - Lemons are better as less sugar

  2. Apple cider vinegar: Vinegar alkalizes the body and lowers your blood pressure. First thing in the morning, when your stomach is empty, drink 8 ounces of warm water mixed with 1 tbsp apple cider vinegar and 1 tsp honey regularly. The honey ensures regularity of bowel movement, which is helpful since constipation may aggravate high blood pressure.

Avoid these foods - Salt, Caffeine, Sweets, Alcohol

In general, for healthy blood pressure cut back on salt, caffeine, white flour, alcohol, deep-fried food, nicotine, preservatives, sugars, and artificial flavoring and coloring. Specifically, here are the main offenders to avoid:

  1. Salt: Sodium has long been implicated in chronic ailments such as heart disease, high blood pressure, and osteoporosis. Additionally, recent studies have shown that increased salt intake is proportional to an increase in cancers of the stomach, esophagus, and bladder.

Swap for: Herbs and spices. Your best choices are fennel, garlic, ginger, oregano, black pepper, basil and tarragon, all of which possess active ingredients that are beneficial for hypertension. Vinegar is another flavorful option.

  1. Coffee: For people who don't consume caffeine on a regular basis, caffeine can cause a temporary but sharp rise in blood pressure. Exactly what causes this spike in blood pressure is uncertain. Some researchers have suggested that caffeine narrows blood vessels by blocking the effects of adenosine, a hormone that helps keep them widened. Caffeine may also stimulate the adrenal gland to release more cortisol and adrenaline, which causes your blood pressure to increase.

Swap for: Green tea

Scientific studies point to green tea as a food that can help reverse some of the risk factors associated with heart disease, including high blood pressure and abnormal blood clotting. Much of the research on green tea has been conducted in Japan, where men and women drink a high daily intake of green tea, and also have one of the lowest incidences of heart disease in the world.

  1. Sweets, Refined Grains, Refined Sugar: The average American consumes nearly 240 pounds of sugar per year. Most of the excess sugar ends up being stored as fat in your body, resulting in weight gain and elevating heart disease and cancer risk. Sugar makes blood pressure rise, especially in people who are overweight.

Swap for: Honey Honey contains vitamins and minerals that are lacking in refined table sugar, making it much healthier for you. Instead of refined sweets, go for the natural delicious flavors of fresh fruit and berries.

  1. Alcohol: Several studies have found that drinking excessive amounts of alcohol can raise blood pressure to unhealthy levels. Also, keep in mind that alcohol contains calories and may contribute to unwanted weight gain — a risk factor for high blood pressure. Worse still, alcohol can interfere with the effectiveness and increase the side effects of some blood pressure medications.

Swap for: Non-alcoholic drinks Filtered water with a lemon or lime is going to be much better for your health in the long run.

  1. You should avoid high cholesterol and fatty foods, which make high blood pressure worse.

  2. Avoid some kinds of nuts (?which?), and meat.

  3. You should avoid herbs such as liquorice, ephedra, rosemary, and ginseng herb. Alcohol consumption and nicotine have also shown to raise blood pressure. Try your best to avoid stress, which is probably the hardest thing to avoid. Stress can raise your blood pressure and raise your chances of developing heart problems. Try to do relaxing things, such as meditating or yoga. Definitely try hard to avoid going out to eat! Eating meals at home will help you control what is in your food and how much sodium, fats, and other bad things you are consuming. Foods in cans contain high amounts of sodium and most people are not aware of this. Look at the labels to everything!

Eat Your Way to Better Numbers

If you're at risk for or have high blood pressure, make an effort to add foods rich in calcium and vitamin D to your diet. The best foods for calcium are fat-free or low-fat yogurt, fat-free or 1 percent reduced-fat milk, fortified soy milk, fat-free or reduced-fat cheese, broccoli, and even almonds. The best foods for vitamin D? Wild salmon (with bones for extra calcium), mackerel (not king), sardines, fortified milk (fat-free or 1 percent reduced fat) and soy milk, egg yolks, and shiitake mushrooms. Mine for Magnesium Although more research is needed, magnesium may turn out to be a potent ally for reducing the risk of cardiovascular disease. In a long-term, 15-year study, eating plenty of magnesium-rich foods reduced the risk of developing metabolic syndrome by about 30 percent. The best foods for magnesium include sweet potatoes, white potatoes, pumpkin seeds, spinach, Swiss chard, amaranth, sunflower seeds, cashews, almonds, quinoa, tempeh, beans (black, white, navy, lima, pinto, kidney), artichoke hearts, peanuts, peanut butter, chickpeas (garbanzo beans), brown rice, whole-grain bread, sesame seeds, wheat germ, and flaxseed. Get Plenty of Potassium Your blood levels of potassium and sodium are inextricably linked. When potassium is low, the body retains sodium (and too much sodium raises blood pressure). When potassium is high, the body gets rid of sodium. Good sources of potassium include white and sweet potatoes, fat-free and low-fat yogurt, soybeans, Swiss chard, snapper, avocado, cantaloupe, artichokes, bananas, spinach, lettuce, and honeydew melon. Do not take potassium supplements unless specifically prescribed by your doctor. Too much potassium will upset the balance and could have serious, even life-threatening, consequences.

Skim Milk It truly does a body good! Drinking heart-healthy skim milk or 1 percent milk will provide you with calcium and vitamin D — the two nutrients work as a team to help reduce blood pressure by 3 to 10 percent. Although this doesn’t sound like much, it could add up to about a 15 percent reduction in risk for cardiovascular disease.

Spinach A green leafy delight, spinach is low in calories, high in fiber, and packed with heart-healthy nutrients like potassium, folate, and magnesium — key ingredients for lowering and maintaining blood pressure levels. An easy way to eat more of this great green? Try mixing fresh spinach leaves into salads or adding them to sandwiches.

Unsalted Sunflower Seeds Sunflower seeds are also a great source of magnesium. A quarter cup of these makes a nutritious snack — but be sure to buy them unsalted, since salted sunflower seeds are high in sodium, which you want to avoid.

Beans Nutritious and versatile, beans (including black, white, navy, lima, pinto, and kidney) are chock-full of soluble fiber, magnesium, and potassium, all excellent ingredients for lowering blood pressure and improving overall heart health. Add beans to your favorite salads, soups, or wraps; as a bonus, they’re pretty inexpensive.

Baked White Potato Potatoes are rich in both magnesium and potassium, two vital nutrients for heart health. When potassium is low, the body retains extra sodium (and too much sodium raises blood pressure). On the other hand, when you eat a potassium-rich diet, the body becomes more efficient at getting rid of excess sodium. Like potassium, magnesium is also a key player in promoting healthy blood flow. Therefore, maintaining a healthy balance of both minerals can help keep high blood pressure at bay.

Bananas This functional fruit is packed with potassium, so it’s a great choice for an on-the-go snack. - Add a banana to your breakfast with your oatmeal or low-fat Cottage Cheese - for a sweet treat, slice a banana into several half-inch wheels, place them in a small plastic bag, and freeze.

Soybeans Soybeans are another excellent source of potassium and magnesium. Look for soybeans in the pod (edamame) in the freezer case at your grocery store; for a healthy snack, boil one cup and pop them directly out of the shell into your mouth. If you miss the salt, lightly sprinkle with salt substitute.

Soybeans Soybeans are another excellent source of potassium and magnesium. Look for soybeans in the pod (edamame) in the freezer case at your grocery store; for a healthy snack, boil one cup and pop them directly out of the shell into your mouth. If you miss the salt, lightly sprinkle with salt substitute.


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