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Whole Grain Benefits

25 Best Foods for High Blood Pressure

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About half of Americans Adults have high blood pressure, and most people with this disorder have it out of control and put it on Stroke risk, Heart attack and other health problems. Changing your diet is one way of controlling your blood pressure.

Your body needs certain minerals known as electrolytes to help regulate blood pressure and other physiological functions, it says Kate Patton, RD, a registered nutritionist at the Cleveland Clinic’s Center for Human Nutrition. Sodium and potassium are two minerals that you need to control blood pressure.

“The average American diet tends to be high in sodium and low in potassium,” she says. “This imbalance can lead to high blood pressure over time.”

Sodium is necessary for hydration, but consuming it too much causes the body to retain extra fluid, which leads to higher blood pressure. So Patton says that a diet low in sodium of 1,500 mg to 2,300 mg per day and foods high in potassium and magnesium can keep blood pressure in check.

The best foods for high blood pressure

1. Berries

Strawberries, blueberries, raspberries and others Berry varieties have positive effects on blood pressure and HDL cholesterol. Berries are high in antioxidants, fiber, vitamin C, potassium, and many other nutrients.

2. Beets

This bright red vegetable and its juice are a lot of nitratewhich are converted into nitric oxide during digestion. Nitric oxide relaxes and widens blood vessels, which lowers blood pressure.

3. Spinach

Cooked spinach contains an abundance of potassium, which is good for your blood pressure. research shows that diet high in spinach can help treat high blood pressure.

4. Bananas

Bananas are high in potassium, and some research has shown that consuming fruit every day can keep your blood pressure low. Bananas also contain fiber and magnesium, which offer many health benefits.

5. Kiwis

These fuzzy fruits contain 5% of your recommended daily value of potassium. research shows that people who ate three kiwi fruit a day had lower blood pressure after eight weeks than those who ate an apple a day.

6. Pomegranates

Pomegranates are thought to lower levels of angiotensin converting enzyme (ACE), a protein that helps control the size of blood vessels, thereby lowering blood pressure. Research shows that Pomegranate juice can help lower blood pressure, at least in the short term.

Related: From Blood Sugar To BMI, Here Are The Top Health Facts You Should Know

7. Garlic

Research shows that garlic stimulates the body’s production of nitric oxide, which helps widen and relax blood vessels, and lower blood pressure. garlic It has also been shown to lower blood pressure in people with high blood pressure.

8. Artichokes

Artichokes are rich in the blood pressure lowering minerals potassium and magnesium. research shows that consuming artichokes can potentially lower blood pressure in people with high blood pressure, and people who included them in their diet for 12 weeks saw significant improvements.

9. Other fruits and vegetables

Adding more fresh or frozen fruits and vegetables of all kinds to your diet can help lower your blood pressure, Patton says. And, research shows that it can help you avoid high blood pressure. Indeed it is DASH diet, an acronym for Dietary Approaches to Stop Hypertension, suggests eating four to five servings of fruits and vegetables a day.

10. Whole grains

Whole grains, including brown rice and quinoa, can help you maintain healthy blood pressure, Patton says. Eat more whole grains Has been shown to lower blood pressure and help you maintain a healthy weight.

11. Oats and barley

full grain Oats and barleythat are high in fiber are especially good for your blood pressure. Consuming these grains has been shown to lower blood pressure.

12. Nuts

nutsTree nuts – especially tree nuts like almonds, walnuts, and pistachios – are high in unsaturated fats, fiber, and minerals that help control blood sugar, blood pressure, and cholesterol. research shows that replacing saturated fats with walnuts and vegetable oils can improve blood pressure. Just make sure that you choose unsalted nuts.

13. Seeds

Unsalted flax seeds, pumpkin seeds, and others are great sources of antioxidants, healthy fats, proteins, and other nutrients. research shows that consumption of flaxseed in particular can help lower blood pressure.

Related: Does Green Tea Really Help You Lose Weight?

14. Fermented foods

Fermented foods like kombucha and kimchi contain probiotics that support healthy gut bacteria. If you have high blood pressure research shows that adding more probiotic-rich foods to your diet can help lower your blood pressure.

15. Yogurt

yogurt, especially Greek yogurt, is high in potassium and calcium. And studies show that people who eat more yogurt tend to have lower blood pressure and a lower risk of developing high blood pressure.

16. Low fat milk

The DASH diet recommends consuming two to three servings of low-fat dairy products per day. dairy Products contain an abundance of calcium, magnesium, and potassium, all of which keep your blood pressure in check. Just opt ​​for skimmed milk or 1% milk and other low-fat dairy products.

17. Beans and lentils

Legumes, including various types of beans and lentils, are healthy in many ways. They are high in fiber and protein and contain potassium and magnesium. Studies show that people who ate a cup of legumes a day for 10 weeks were able to lower their blood pressure.

18. Spices

Too much salt can raise your blood pressure, but other spices can help keep it in check. Spices, like black pepper, cinnamon, and turmeric, not only flavor your favorite dishes, but can also provide health benefits, including lower blood pressure.

Related: Nutritionists Say These Are The 8 Best Foods For Colon Health

19. Green tea

Green tea is high in antioxidants and has been shown to have other health benefits, including improved brain health and a lower risk of cardiovascular disease. Something research has shown that it can also help lower your blood pressure.

20. Salmon

Salmon is high in omega-3 fatty acids, which provide cardiovascular benefits. It’s also a great source of lean protein and high in potassium, which can help you Manage your blood pressure and reduce your risk of stroke.

21. Mackerel

Like salmon, other fatty fish like mackerel and sardines are high in omega-3 fatty acids, which have been shown to lower blood pressure. The American Heart Association recommends eating two servings of fish a week, especially oily fish.

22. Amaranth

Similar to quinoa, Amaranth is an ancient whole grain product that is rich in magnesium. It contains more than a third of your recommended daily value, and that’s good for your blood pressure.

23. Tomatoes

Tomatoes are a great source of vitamin C, antioxidants, and vitamins and minerals like potassium. Tomatoes and tomato products also contain Lycopene, a natural compound that gives them their red color. Lycopene has been shown to help lower blood pressure.

24. Lean meat

The DASH diet recommends no more than a 6-ounce serving. to eat lean meat, like skinless chicken or turkey or lean beef, per day. Patton says it’s best not to eat too much deli and processed meats, which can be high in sodium.

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25. Dark chocolate

Dark chocolate is high in antioxidants and minerals and tends to be lower in sugar and fat than milk chocolate. research suggests that chocolate containing 50 to 70% cocoa is better at lowering blood pressure than a placebo.

Next, read how the DASH diet did affects your blood pressure.

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Whole Grain Benefits

For the 55-and-over crowd, March 27-April 3, 2022 | Local News

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For information about services available to older adults, contact Pam Jacobsen, director of the Retired and Senior Volunteer Program and Helen Mary Stevick Senior Citizens Center, 2102 Windsor Place, C, at 217-359-6500.

RSVP and the Stevick Center are administered by Family Service of Champaign County.

ANNOUNCEMENTS

  • Active Senior Republicans in Champaign County’s monthly meeting will be held at 9:30 am on April 4 in the Robeson Pavilion Room A & B at the Champaign Public Library. This month’s speakers will be Jesse Reising, Regan Deering and Matt Hausman, Republican primary candidates for the newly redrawn 13th Congressional District.
  • Parkland Theater House needs four ushers each night for “The SpongeBob Musical,” opening April 14. There will be nine shows in total — April 14-16, April 22-24 and April 29-May 1. For details, call or email Michael Atherton, Parkland Theater House Manager, theatre@parkland.edu or 217-373-3874.
  • Parkland College also needs four volunteers for commencement. The commencement ceremony will be in person at Krannert Center for the Performing Arts at 8 pm May 12. Volunteers needed from 6:30 to 8 pm For details, contact Tracy Kleparski, Director of Student Life, at TKleparski@parkland.edu or 217- 351-2206.
  • The Milford High School National Honor Society and Student Council is hosting a Senior Citizens Banquet at 6 pm April 22. The event will be held in the MAPS #124 Gymnasium (park at south doors at Milford High School. To RSVP, call Sandy Potter at 815-471-4213.

STEVICK CENTER ACTIVITIES

Knit or crochet for those in need:

Meditative Movement with Yoga:

  • 9 to 10:15 am Tuesdays and Thursdays.

Bingo:

  • 11 am to noon, second and fourth Tuesdays. Call 217-359-6500.

Bridge:

  • Noon to 3 pm Thursdays.

Euchar:

Card game 13:

  • To sign up to play, call 217-359-6500 and ask for Debbie.

Men’s group:

  • 9 am Monday-Friday. Join us for a cup of coffee and great conversation.

HOT LUNCH PROGRAM

The Peace Meal Nutrition Program provides daily hot lunches at 11:30 am for a small donation and a one-day advance reservation at sites in Champaign, Urbana, Rantoul, Sidney (home delivery only), Mahomet (home delivery only) and Homer.

For reservations, call 800-543-1770. Reservations for Monday need to be made by noon Friday.

NOTE: There is no change for home deliveries, but at congregate sites, you can get a carry-out meal.

Sunday:

  • BBQ pork sandwich, mini potato bakers, corn, creamy cole slaw, bun.

Tuesday:

  • Turkey pot roast with carrots and celery, Italian green beans, pineapple, whole grain roll.

Tuesday:

  • Savory sausage stew, broccoli, chunky apple sauce, biscuit, surprise dessert.

Tuesday:

  • Meatloaf, mashed potatoes and brown gravy, tomatoes and zucchini, apricots, whole-grain roll.

Friday:

  • Chef’s choice — regional favorites will be served.

VOLUNTEER OPPORTUNITIES

If you are 55 and older and want to volunteer in your community, RSVP (funded by AmeriCorps Seniors and the Illinois Department on Aging) provides a unique link to local nonprofits needing help. We offer support, benefits and a safe connection to partner sites.

Contact Pam Jacobsen at rsvpchampaign@gmail.com or 217-359-6500.

CURRENT NEEDS

Senior Volunteers.

  • RSVP of Champaign, Douglas and Piatt counties/AmeriCorps Senior Volunteers is your link to over 100 nonprofit organizations. Please contact Pam Jacobsen at rsvpchampaign@gmail.com or call 217-359-6500 for volunteer information.

Food for seniors. Handlers needed to unload boxes of food for repackaging at 7 am on the second and fourth Tuesdays of the month. We are looking for backup delivery drivers to deliver food to seniors. Contact Robbie Edwards at 217-359-6500 for info.

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Whole Grain Benefits

The future of nutrition advice

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By Lisa Drayer, CNN

(CNN) — Most of us know we should eat more fruits, vegetables and whole grains.

So why would the National Institutes of Health spend $150 million to answer questions such as “What and when should we eat?” and “How can we improve the use of food as medicine?”

The answer may be precision nutrition, which aims to understand the health effects of the complex interplay among genetics, our microbiome (the bacteria living in our gut), our diet and level of physical activity, and other social and behavioral characteristics.

That means that everyone could have their own unique set of nutritional requirements.

How is that possible? I asked three experts who conduct precision nutrition research: Dr. Frank Hu, professor of nutrition and epidemiology and chair of the Department of Nutrition at the Harvard TH Chan School of Public Health, and Martha Field and Angela Poole, both assistant professors in the division of nutritional sciences at Cornell University’s College of Human Ecology.

Below is an edited version of our conversation.

CNN: How is precision nutrition different from current nutrition advice?

dr Frank Hu: The idea of ​​precision nutrition is to have the right food, at the right amount, for the right person. Instead of providing general dietary recommendations for everyone, this precision approach tailors nutrition recommendations to individual characteristics, including one’s genetic background, microbiome, social and environmental factors, and more. This can help achieve better health outcomes.

CNN: Why is there no one-size-fits-all prescription when it comes to what we should be eating?

Huh: Not everyone responds to the same diet in the same way. For example, given the same weight-loss diet, some people can lose a lot of weight; other people may gain weight. A recent study in JAMA randomized a few hundred overweight individuals to a healthy low-carb or low-fat diet. After a year, there was almost an identical amount of weight loss for the two groups, but there was a huge variation between individuals within each group — some lost 20 pounds. Others gained 10 pounds.

Martha Field: Individuals have unique responses to diet, and the “fine adjust” of precision nutrition is understanding those responses. This means understanding interactions among genetics, individual differences in metabolism, and responses to exercise.

CNN: How do we eat based on precision nutrition principles now?

Huh: There are some examples of personalized diets for disease management, like a gluten-free diet for the management of celiac disease, or a lactose-free diet if you are lactose intolerant. For individuals with a condition known as PKU (phenylketonuria), they should consume (a) phenylalanine-free diet. It’s a rare condition but a classic example of how your genes can influence what type of diets you should consume.

Angela Poole: If I had a family history of high cholesterol, diabetes or colon cancer, I would increase my dietary fiber intake, eating a lot of different sources, including a variety of vegetables.

fields: If you have high blood pressure, you should be more conscious of sodium intake. Anyone with a malabsorption issue might have a need for higher levels of micronutrients such as B vitamins and some minerals.

CNN: There is research showing that people metabolize coffee differently. What are the implications here?

Huh: Some people carry fast caffeine-metabolizing genes; others carry slow genes. If you carry fast (metabolizing) genotypes, you can drink a lot of caffeinated coffee because caffeine is broken down quickly. If you are a slow metabolizer, you get jittery and may not be able to sleep if you drink coffee in the afternoon. If that’s the case, you can drink decaf coffee and still get the benefits of coffee’s polyphenols, which are associated with decreased risk of heart disease and diabetes without the effects of caffeine.

CNN: How much of a role do our individual genes play in our risk of disease? And can our behavior mitigate our disease risk?

Huh: Our health is affected by both genes and diets, which constantly interact with each other because certain dietary factors can turn on or off some disease-related genes. We published research showing that reducing consumption of sugary beverages can offset the negative effects of obesity genes. That’s really good news. Our genes are not our destiny.

Another area of ​​precision nutrition is to measure blood or urine metabolites, small molecules produced during the breakdown and ingestion of food. For example, having a higher concentration of branched-chain amino acids (BCAAs) strongly predicts one’s future risk of diabetes and cardiovascular disease. The blood levels of BCAAs depend on individuals’ diet, genes and gut microbiome. We found that eating a healthy (Mediterranean-style) diet can mitigate harmful effects of BCAAs on cardiovascular disease. So measuring BCAAs in your blood may help to evaluate your risk of developing diabetes and cardiovascular disease and encourage dietary changes that can lower the risk of chronic diseases down the road.

fields: The environmental effects can sometimes be on the same magnitude as the genetic effects with respect to risk for disease.

CNN: Our individual microbiomes may be able to dictate what type of diet we should be consuming. Can you tell us about this emerging research? And what do you think of microbiome tests?

Poole: Research has shown that in some people, their blood sugar will spike higher from eating bananas than from eating cookies, and this has been associated with microbiome composition. Scientists have used microbiome data to build algorithms that can predict an individual’s glucose response, and this is a major advance. But that’s not an excuse for me to shovel down cookies instead of bananas. Likewise, if the algorithm suggests eating white bread instead of whole-wheat bread due to blood glucose responses, I wouldn’t just eat white bread all the time.

At the moment, I’m not ready to spend a lot of money to see what’s in my gut microbiome… and the microbiome changes over time.

Huh: Microbiome tests are not cheap, and the promise that this test can help develop a personalized meal plan that can improve blood sugar and blood cholesterol … at this point, the data are not conclusive.

CNN: How will nutrition advice be different 10 years from now?

Poole: I think you will receive a custom-tailored grocery list on an app — foods that you want to buy and foods that you want to avoid, based on your blood sugar responses to foods, your level of physical activity and more.

Huh: We will have more and better biomarkers and more affordable and accurate nutrigenomics and microbiome tests as well as better computer algorithms that predict your response to food intakes.

But these technologies cannot substitute general nutrition principles such as limiting sodium and added sugar and eating more healthy plant foods. In a few years, you may be able to get a more useful response from Alexa if you ask her what you should eat — but like other answers from Alexa, you’ll have to take it with a grain of salt.

The CNN Wire
™ & © 2022 Cable News Network, Inc., a WarnerMedia Company. All rights reserved.

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Whole Grain Benefits

Are Peanut Butter and Jelly Sandwiches Healthy?

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In order to assess its nutritional value, first we must discuss the breakdown of this sandwich.

Typically, there are three main ingredients — bread, peanut butter, and jelly — each with different nutritional values.

Nutritional value of bread

Bread can be a part of a balanced diet. The nutritional value of bread depends on the type chosen.

For starters, whole-grain bread is the best option because it provides a higher amount of nutrients. Whole grain kernels have three parts: the bran, endosperm, and germ (1).

Because whole grain bread retains all three parts, it’s higher in protein and fiber compared with other breads. These nutrients slow the absorption of sugar into your blood stream and keep you full longer (2, 3).

Whole grain bread is also richer in key nutrients, like B vitamins, iron, folate, and magnesium. Look for the word “whole” as part of the first ingredient in bread’s nutritional label (2).

Choosing sprouted grain bread, like Ezekiel bread, is also an excellent choice. The sprouting process increases digestibility and bioavailability of nutrients. Studies show sprouted bread has more fiber, vitamin E, and vitamin C, and beta-glucan (4).

Sourdough bread is fine, too. Although it’s not as high in fiber and protein, it has a lower glycemic index than white bread.

Glycemic index measures how quickly food increases blood sugars. In general, foods with a lower glycemic index better support your overall health.

But keep in mind that glycemic index doesn’t tell the whole story. We must look at the meal as a whole — for example, what we add to the bread. Nutrients, like protein and fats, can help lower the overall glycemic load of a meal, and serving sizes also play a role (5).

As a guideline, look for whole grain breads that offer at least 2 grams of fiber per slice. We also suggest using bread that contains 3 grams of protein or more per slice.

If that’s not available, sourdough bread may be your next best option.

Summary

Choose breads that are higher in fiber and protein, like whole grain bread or sprouted grain bread. These varieties help slow absorption of sugars and keep you full longer.

Nutritional value of peanut butter

Many people find peanut butter delicious.

Nutritionally, it also delivers. Peanut butter is a good source of protein and healthy fats, important for all stages of life, especially growing children. Plus, it’s a good source of fiber.

Two tablespoons (32 grams) of smooth peanut butter contain 7 grams of protein, 16 grams of fats, and 2 grams of fiber (6).

Importantly, the majority of fats in peanut butter are unsaturated fats. Research consistently indicates that replacing saturated fats found in animal products with more unsaturated fats (like those in peanut butter) may lower cholesterol and improve heart health (7, 8).

For growing kids, healthy fats are vital for healthy development. Plus, fats help absorb the vitamins A, D, E, and K, all of which play a synergistic role in supporting immune and brain health (9, 10).

Contrary to popular belief, conventional peanut butter doesn’t usually have more sugar than 100% natural peanut butter. However, it may have more salt (6).

When shopping, check the nutrition labels to ensure it doesn’t contain additional ingredients other than peanuts.

When enjoying natural peanut butter, the oil will separate from the peanut butter. Not to fret — just give it a good stir! This helps mix the oils with the solids.

Pro tip: You can store peanut butter upside down in the fridge to keep it from separating again!

Summary

When available, choose 100% natural peanut butter, as it’s lower in salt. Remember to stir the peanut butter before eating to mix the oils with the solids.

Nutritional value of jelly

The PB&J sandwich isn’t complete without jelly or jam. What’s the difference, anyway?

Well, while jellies and jams have similar nutritional value and taste, there’s a slight difference: Jellies are made with fruit juice, while jam is made with the fruit juice and pulp (7).

Both jellies and jams contain pectin (artificially added to jelly), which has prebiotic effects that may improve gut health (8).

However, both are naturally high in sugar, so enjoy them in moderation. To have more say in the ingredients used, you can try making your jelly at home.

If you’re buying from a store, look for jellies with no added sugar in the ingredients list. Alternative names for added sugars include glucose, sucrose, dextrose, and fructose.

Summary

Jellies are high in natural sugars and contain pectins that may have a beneficial effect in promoting good health. Try to choose jellies with no added sugars.

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