Category Archives: Health/Food Related

19 Foods Proven To Lower Blood Pressure

Dec. 26, 2018; (UtopiaSilver.com) High blood pressure and cardiovascular disease in general are undoubtedly two of the biggest health concerns in the western world today, …primarily because of bad diets.  The healthiest way to fix hypertension is a change of diet, by significantly reducing high sugar content foods, drinks and processed foods in general. The primary mineral contained in healthier foods associated with reducing or eliminating hypertension is Magnesium. In today’s environment of fast foods and simply not having enough time to actually prepare healthy meals, it’s often difficult to intake enough magnesium rich foods (green leafy vegetables, nuts, Bananas, Avocados, etc.) to obtain what our body’s require. In such cases, Magnesium supplementation can be indispensable and actually do wonders in getting blood pressure levels back into a normal healthy range. But the benefit of eating a healthy diet cannot be measured solely in terms of heart health. The GreenMedInfo article below lists 19 foods that are proven to lower blood pressure. —Ben Taylor (UtopiaSilver.com)
Written By: GreenMedInfo Research Group
Hypertension affects about 30% of adults worldwide. While most people try to cut back on salt to lower their pressure, a better strategy may be to add these healthy foods to the menu.   

Hypertension affects about 30% of adults worldwide. Among dietary factors salt has taken the brunt of the blame.  But sugar may be the real culprit in high blood pressure.

A meta-analysis of 12 trials in the The American Journal of Clinical Nutrition found that sugar intake over a period of two months or more could on average spike systolic blood pressure by 6.9 mmHg and diastolic blood pressure by 5.6 mmHg.

One of the biggest problems is fructose in sodas.  Just last year another analysis of six prospective cohort studies found those drinking the most sugar sweetened beverages increased the risk of hypertension by 12 percent compared to those who drank none.  And with every additional serving of the sugared drinks risk shot up 8.2 percent.

Children are particularly at risk.  In a study of over 15,000 Iranian children and adolescents, those who drank over 90 ml per day (one-third of a serving) had a 2.74 fold increase in risk of hypertension.

So when it comes to blood pressure, avoiding processed foods high in fructose is the first step to lowering risk.

The next step is adding the right foods to your diet.  Here are 19 foods proven to lower blood pressure.

1. Chocolate

Many studies prove that cocoa products can lower blood pressure.  In a German meta-analysis of 10 randomized controlled trials the mean drop in blood pressure was 4.5 mmHg for systolic pressure and 2.5 mmHg for diastolic pressure over 2 to 18 weeks.

Dark chocolate is particularly effective.  An Australian meta-analysis of 13 randomized studies concluded that dark chocolate is more effective than a placebo in lowering blood pressure.  Among hypertensive or pre-hypertensive patients, eating chocolate dropped systolic pressure as much as 8.0 mmHg and diastolic pressure as much as 4.9 mmHg.

And it doesn’t take much dark chocolate to make a difference.  In a randomized, controlled study published in JAMA 44 patients with hypertension or pre-hypertension were given one small square of dark or white chocolate with just 30 calories.  After 18 weeks the dark chocolate reduced mean systolic pressure by 2.9 mmHg and diastolic pressure by 1.9 mmHg.  There were no changes in the white chocolate group.

Researchers give credit to flavanols (primarily epicatechin) for the blood pressure lowering effects of chocolate.[i]  In a study in the journal BMJ 21 volunteers were given either a high flavanol (701 mg) or low-flavanol (22 mg) cocoa beverage.  After a 10-minute exercise session, mean blood pressure increases were 14 percent lower for those drinking the high-flavanol chocolate.

study in the American Journal of Clinical Nutrition found that chocolate also contains procyanidins that increase nitric oxide production and relax blood vessels.

Chocolate also saves lives.  A study of 470 elderly men in the Archives of Internal Medicine found that those eating the most chocolate didn’t just lower their blood pressure compared to those eating the least. Chocolate slashed the risk of cardiovascular death in half.

2. Olive Oil

The SUN Project is a prospective cohort study in Spain whose members are all university graduates. Data from 6,863 participants, with at least two years of follow-up, showed that among men, hypertension was up to 75 percent lower for those eating more olive oil compared to those eating the least.

And in a randomized, single-blinded and placebo-controlled trial from the University of Massachusetts, 41 overweight or obese participants were asked to replace their regular dietary fat with either olive oil or a control mixture of corn, soybean oil and butter.  After three months the olive oil group dropped their diastolic pressure by an average of 3 mmHg and systolic pressure by an average of 6 mmHg.

3. Beets

Beets lower blood pressure significantly thanks to high levels of dietary nitrates. The British Heart Foundation funded a study of 68 patients with hypertension.  Half the patients received 250 ml (about a cup) of beetroot juice or a placebo juice containing no nitrates.  Blood pressure in the nitrate group dropped a mean amount of 8.1/3.8 mmHg.  In addition, endothelial function improved by about 20 percent and arterial stiffness was reduced in the nitrate group but not in the placebo group.

Another recent prospective study of 1546 non-hypertensive subjects, aged 20-70 years, collected data on the amount of nitrate-containing vegetables people ate every day. After three years those who ate the most nitrate-rich veggies cut the risk of hypertension by 37 percent compared to those who ate the least.

4. Garlic

Adding garlic to your diet can help reduce blood pressure.  In a meta-analysis of seven randomized, placebo-controlled trials researchers found a significant blood pressure effect of garlic.  On average systolic pressure dropped 6.71 mmHg and diastolic pressure dropped 4.79 mmHg.

Garlic’s effects on blood pressure are dose dependent. An Australian study looked at 79 patients with uncontrolled systolic hypertension.  Patients were divided in four groups and every day received either a placebo, or one, two, or four capsules of aged garlic extract (240, 480, or 960 mg per day).  The dose of 2 capsules per day (480 mg) was most effective, lowering mean systolic blood pressure by 11.8 mmHg.

In fact, garlic rivals blood pressure medications.  In a study of 210 hypertensive patients, garlic tablets significantly reduced blood pressure compared to the drug atenolol. And unlike drugs, garlic is safe and well tolerated.

5. Watermelon

Studies show that watermelon lowers blood pressure. A pilot study from The Florida State University gave 9 pre-hypertensive people six grams a day of the amino acid L-citrulline from watermelon extract.  All of the patients showed improved arterial function and lower aortic blood pressure.

Because it is rich in potassium, watermelon also helps keep salt from raising blood pressure. It also contains lycopene, a powerful antioxidant associated with heart health, healthy arteries and blood flow. Other studies show that watermelon extract improves aortic blood pressure.

6. Pomegranate Juice

In an Israeli study 101 kidney disease patients were randomized to receive 100 cc (a little over three ounces) of pomegranate juice or a placebo drink every day.  After one year systolic blood pressure was significantly lower in the pomegranate juice group but not in the placebo group. Researchers concluded that drinking pomegranate juice regularly reduces systolic blood pressureand may reduce atherosclerosis.

Another Israeli study found that one year of drinking pomegranate juice reduced systolic blood pressure by 12 percent.

7. Chokeberry Juice

Studies also prove polyphenols in fruit juices have a positive impact on blood pressure.  In one study drinking 400 ml (about 13 ounces) of chokeberry juice significantly lowered blood pressureafter just four weeks.

8. Pistachio Nuts

A meta-analysis of 21 randomized controlled trial concluded that nuts lower blood pressure. Pistachios had the strongest effect on reducing systolic and diastolic pressure.

9. Coconut Water

In a study from the West Indies hypertensive patients who drank coconut water had significant drops in blood pressure in just two weeks. Of those drinking coconut water, 71 percent had significant decreases in systolic pressure, and 29% had significant decreases in diastolic pressure.

10. Flaxseeds

Flaxseeds contain omega-3 fats, lignans, and fiber that provide benefits to patients with cardiovascular disease.  A meta-analysis of 11 studies found that eating flaxseed products reduced blood pressure.

In one prospective, double-blinded, placebo-controlled, randomized trial, 110 patients consumed a variety of foods that contained 30 grams of milled flaxseed or placebo each day.  After six months systolic pressure went down about 10 mmHg and diastolic pressure dropped about 7 mmHg in the flaxseed group.  The effect was even greater in patients with systolic pressure above 140 mmHg at the start of the study. Researchers concluded that flaxseed induced one of the most potent antihypertensive effects achieved by a dietary intervention.

11. Whole Grains

Diets rich in fiber may lower blood pressure.  In one study published in the American Journal ofClinical Nutrition, people eating three portions of whole-grain foods per day decreased their systolic pressure by 6 mmHg and diastolic pressure by 3 mmHg after just 12 weeks. Researchers estimated that the blood pressure improvement from whole grains could decrease the incidence of coronary artery disease by more than 15 percent and stroke by more than 25 percent.

12.  Sesame Oil

In a study of 50 hypertensive patients in India, switching to sesame oil for 45 days brought blood pressure levels back to normal.  And when patients stopped using sesame oil their blood pressure returned to their higher levels in 45 days.

Another study from Greece found that using 35 grams per day of sesame oil decreased systolic blood pressure in just 15 days.  It decreased central and peripheral diastolic pressures in just one hour following meals.

13. Hibiscus Tea

In a double-blind randomized controlled trial 60 diabetic patients were assigned to drink two cups of hibiscus tea or black tea a day.  After 30 days the hibiscus tea lowered systolic pressure by a mean of 22 mmHg and pulse pressure by 18 mmHg.  Black tea drinkers saw their pressure increase.

Many other studies prove the power of fruits and vegetables to improve vascular function as well as to lower blood pressure.  Researchers credit phytochemicals and potassium among other things for the hypertensive benefits of fruits and vegetables.

A Harvard analysis of data from more than 180,000 people in the two Nurses’ Health Studies and the Health Professionals Follow-up Study compared people who ate four or fewer servings of fruits and vegetables a week with those who ate four or more servings a day.  People eating more whole fruits were eight percent less likely to develop hypertension.  Those who ate more vegetables were five percent less likely to have high blood pressure.

Fruits and vegetables that have been proven to lower blood pressure include:

14. Gazpacho Soup

15. Kiwi Fruit

16. Blueberries

17. Concord Grapes

Spices can also regulate blood pressure.

18.  Cinnamon.

In a British study of diabetics, taking two grams of cinnamon significantly reduced blood pressurein just 12 week.

19. Cardamom

In a study from India, patients with stage one hypertension were given three grams of cardamom powder a day in two divided doses.  After 12 weeks the cardamom significantly lowered both systolic and diastolic blood pressure. Researchers also reported that all of the patients experienced a feeling of well-being without any side-effects.

To learn more about natural and/or integrative approaches to blood pressure concerns use our database on the topic: High Blood Pressure research


Reference:

[i]http://www.greenmedinfo.com/article/regular-consumption-chocolate-bars-containing-plant-sterols-and-cocoa-flavanols-part-low-fat

Disclaimer: This article is not intended to provide medical advice, diagnosis or treatment. Views expressed here do not necessarily reflect those of GreenMedInfo or its staff.
“© [Article Date] GreenMedInfo LLC. This work is reproduced and distributed with the permission of GreenMedInfo LLC. Want to learn more from GreenMedInfo? Sign up for the newsletter here http://www.greenmedinfo.com/greenmed/newsletter.”
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Cannabis as Addictive as Heroin, New Study Finds

Cannabis can be highly addictive, cause mental health problems and lead to hard drug use, according to a new study by a British addiction specialist.

The paper by Professor Wayne Hall, who is an advisor for the World Health Organisation, says that Cannabis use can have numerous harmful side-effects, including mental illness, impaired driving ability and lower educational attainment.

Professor Hall found that it could double the risk of severe psychiatric disorders, including schizophrenia, that one in six teenagers and one in ten adults who regularly use it can become dependent on it, and that smoking it during pregnancy can reduce the baby’s weight.

The Daily Mail quotes Professor Hall as dismissing those who claim the drug is harmless: “If cannabis is not addictive then neither is heroin or alcohol.”

“It is often harder to get people who are dependent on cannabis through withdrawal than for heroin – we just don’t know how to do it.”

He added that those who try to stop taking the drug can often suffer anxiety, lower appetite, depression and insomnia, and less than half of people who stop taking it can stay off it for six months.

Professor Hall writes: “The important point I am trying to make is that people can get into difficulties with cannabis use, particularly if they get into daily use over a long period.

“There is no doubt that heavy users experience a withdrawal syndrome as with alcohol and heroin.

“Rates of recovery from cannabis dependence among those seeking treatment are similar to those for alcohol.”

Mark Winstanley, of the charity Rethink Mental Illness, told the Mail: “Too often cannabis is wrongly seen as a safe drug, but as this review shows, there is a clear link with psychosis and schizophrenia, especially for teenagers.

“The common view that smoking cannabis is nothing to get worked up about needs to be challenged more effectively.

“Instead of classifying and re-classifying, government time and money would be much better spent on educating young people about how smoking cannabis is essentially playing a very real game of Russian roulette with your mental health.”

https://www.breitbart.com/London/2014/10/07/Cannabis-As-Addictive-As-Heroin-New-Study-Finds/

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Anti-Ageing Breakthrough:

Ageing Process REVERSED In Human Cells For First Time

EXPRESS – August 14, 2018: The article highlights that scientists have successfully reversed the process of ageing in cells for the first time in a move which could help beat the likes of Alzheimer’s and dementia.

The reversal of the process of ageing would give many people hope in a bid to remain healthier and ultimately live longer and now researchers have made a stunning breakthrough.

They found out that as the body ages, it loses its ability to control how genes are regulated and they ultimately become more damaged until we ultimately die.

A gene is activated by signals from inside or outside the cell to make a molecular message known as RNA. And the decision on which type of ‘message’ is created by a group of around 300 proteins is known as “splicing factors”.

However, they found out that as we get older the amount of splicing factors the proteins are able to make steadily decreases. And older cells are then ultimately less able to turn genes on and off to react to the environment which makes us more vulnerable to diseases which ultimately kill us off.

Researcher Lorna Harries an Associate Professor in Molecular Genetics and Matt Whiteman, Professor of Experimental Therapeutics, both at University of Exeter, write for the Conversation that they have found a way to turn splicing factors back on: “In our new work, we showed that by treating old cells with a chemical that releases small amounts of hydrogen sulphide, we were able to increase levels of some splicing factors, and to rejuvenate old human cells. …Hydrogen sulphide is a molecule that is found naturally in our bodies and has been shown to improve several features of age-related disease in animals. …But it can be toxic in large amounts, so we needed to find a way to deliver it directly to the part of the cell where it is needed.”

That the toxicity can be reduced: “By using a ‘molecular postcode’ we have been able to deliver the molecule directly to the mitochondria, the structures that produce energy in cells, where we think it acts, allowing us to use tiny doses, which are less likely to cause side effects.”

http://www.battleforworld.com/2018/08/15/anti-ageing-breakthrough-ageing-process-reversed-in-human-cells-for-first-time/

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