How You Can Lower Your Blood Pressure By A Simple Trip To The Grocery Store
Did you know that your local grocery store is one of your best resources for finding remedies that lower high blood pressure? Well, it’s true. Mother nature has given us a shopping basket full of natural foods that are beneficial to heart health in general and hypertension (high blood pressure) in particular.
Over 50 million Americans are afflicted with high blood pressure, and nearly a million of our citizens die each year from this silent killer. Yet, in many cases, this potentially fatal disease can be brought under control by things we can do for ourselves, instead of thinking the cardiologist has done all that needs to be done when he issues a drug prescription.
Even cardiologists who rely heavily on prescription drugs are quick to say that a healthful diet should be the objective of every heart patient. And a healthful diet for a heart patient should include certain foods that are effective in helping to reduce high blood pressure to within the normal limits of 140/80.
Each of the foods listed has a proven track record of reducing high blood pressure, as well as making other important contributions to a heart healthy diet, and each one is readily available at most any grocery store.
About the Author Bill Lewis is a 90-year old landscape painter who recovered from a heart attack at the age of 86. Now since he has learned how to reduce his high blood pressure he is currently living, painting and thriving in Tiburon, CA. Visit his blog to his read story about how he came back to life after his heart stopped beating: http://billsbulletin.blogspot.com/
Garlic: Garlic not only adds flavor and zest when used for culinary purposes, but it reduces high blood pressure. As an important bonus, it increases HDL (the good cholesterol) while lowering LDL (the bad cholesterol). And, as if all this were not enough, garlic contains antioxidants that protect the arteries from free radical damage, and it offers protection against platelet and blood clot formation that can lead to strokes and heart attacks.
There is, however, a word of caution for people who are on blood-thinning drugs. Garlic acts as a blood thinner, so be sure and check with your doctor before taking garlic as a daily supplement.
Celery: This food ranks high on list of those credited with treating hypertension and is used widely in Asian cultures to reduce blood pressure. Celery contains 3-n-butyl phthalide, a chemical that relaxes the muscles of the arteries, allowing them to relax There’s a case on record in which the University of Chicago Medical center tested a man whose blood pressure was 158/96. By eating four stalks of celery a day for one week, his reading dropped to 118/82.
Oats, Oat Bran: A study involving 850 participants conducted by researchers at Johns Hopkins University found that people who consumed as little as one ounce of oatmeal daily had lower blood pressure and cholesterol than those who never ate oatmeal. Unlike wheat, barley and most other grains, oats retain their bran and germ layer nutrients even after processing. Oat bran is a more powerful component of oatmeal. In one study, the participants experienced a 3.5 percent drop in LDL cholesterol by eating oatmeal, but a 15.9 percent drop in LDL cholesterol by eating the same amount of oat bran.
Grapes, Red Wine: The “French Paradox” is the name given to the phenomenon in which the French, who eat several times more butter and lard than we do, have 2-1/2 fewer heart attacks. Researchers believe that the answer may, in part, be due to the fact that the French outdo us in the daily consumption of red wine, which contains a substance called flavonoids, and flavonoids have been linked to a lower incidence of heart disease. Although the experts still don’t have all the answers, the theory is that the flavonoids in red wine and grape juice may prevent low density lipoprotein from oxidizing, thus preventing cholesterol from sticking to artery walls and creating blockage. About three times as much grape juice as red wine is needed to get the equivalent effect. Although the fruit of the vine seems to offer health benefits, doctors warn against men drinking more than two glasses a day and women more than one.
Bananas: This is a fruit that is rich in potassium, and potassium appears to cause the body to get rid of excess sodium, which has the effect of lowering blood pressure. In an Italian study, potassium was increased for a group of men already on medication for hypertension. As a result, the men were able to cut back on medication by more than half the amount they had been taking. In short, clinical tests indicate that bananas effectively help reduce blood pressure by preventing plaque from sticking to artery walls, and they do this by keeping the “bad” cholesterol from oxidizing.
Avocados: Avocados are rich in minerals such as potassium and magnesium while they are low in sodium. One avocado has twice the potassium of an average size banana. This characteristic makes them good diuretics and they are recommended for people who have hypertension. In fact, the U.S. Food and Drug Association has authorized a health claim that states: "Diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke."
Olive Oil: Oil from olives is a monounsaturated fat, and replacing saturated fats found in meats and dairy products with the monounsaturated fat from olive oil lowers LDL cholesterol, while not reducing HDL, the “good” cholesterol. Olive oil contains several compounds, such as polyphenols, that are powerful antioxidants that are able to disable free radicals. A couple of tablespoons of olive oil each day can help keep your arteries clear. Extra virgin olive oil (the first pressing) has limited shelf life and is best kept in the refrigerator to preserve its good taste and protective nature.
Potatoes: Potatoes are high in heart-friendly potassium, and just one seven ounce baked potato with the skin on has over twice the potassium of a medium size banana. Along with potassium, there are other components within the potato that contribute to heart health. The Institute of Food Research in Norwich, England reports having just recently discovered that the blood pressure lowering compound, kucomines, is present in potatoes. For the optimum in health benefits from the potato, the peel is best left on, and baking or steaming are recommended instead of boiling or frying.
Onions: Onions are a rich source of flavonoids that have potent antioxidant powers. One of these flavonoids is called quercetin and it helps keep the LDL form of cholesterol from oxidizing and sticking to artery walls. Queritin also helps to prevent platelets in the blood from sticking together and forming dangerous blood clots.
Green Tea: Here is a beverage that’s loaded with heart-health benefits. The primary chemical compounds found in green tea are many times stronger than vitamin E in protecting the body from free radicals, thereby reducing the risk of cardiovascular disease and stroke. Several studies have shown that people who drink tea regularly are at less risk of having a heart attack. One Japanese study found that green tea can significantly lower high blood pressure, reduce LDL cholesterol and stabilize blood sugar levels.
High blood pressure is a deadly serious disease, and although each of the above foods, plus others, can contribute in the fight against hypertension, there are additional factors such as exercise, lifestyle, vitamins, herbs and certain supplements that play an important role in keeping this life threatening condition under control. You owe it to yourself to get all the facts.
About the Author Bill Lewis is a 90-year old landscape painter who recovered from a heart attack at the age of 86. Now since he has learned how to reduce his high blood pressure he is currently living, painting and thriving in Tiburon, CA. Visit his blog to read his read story about how he came back to life after his heart stopped beating: http://billsbulletin.blogspot.com/
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