The 15 Most Common Foods for High Blood Pressure

 

Hypertension, or high blood pressure, is the most common preventable risk factor for heart disease (1Trusted Source).

Over 1 billion people around the world have high blood pressure, which is defined as systolic blood pressure (SBP) values (the top number) of 130 mm Hg or more, diastolic blood pressure (DBP, the bottom number) of more than 80 mm Hg, or both (2Trusted Source).

Medications, including angiotensin-converting enzyme (ACE) inhibitors, are commonly used to reduce blood pressure levels. However, lifestyle changes, including dietary modifications, can help lower blood pressure levels to optimal ranges and reduce your risk of heart disease.

Following a nutritious, heart-healthy diet is suggested for all people with high blood pressure, including those on blood-pressure-lowering medications (1Trusted Source).

A healthy diet is essential for lowering blood pressure and maintaining optimal levels, and research has shown that including certain foods in your diet, especially those high in specific nutrients like potassium and magnesium, reduces your blood pressure levels (1Trusted Source, 3Trusted Source).

Here are the 16 best foods for high blood pressure

1. Citrus fruits

Citrus fruits, including grapefruit, oranges, and lemons, may have powerful blood-pressure-lowering effects. They’re loaded with vitamins, minerals, and plant compounds that may help keep your heart healthy by reducing heart disease risk factors like high blood pressure (4Trusted Source).

A 5-month study involving 101 Japanese women demonstrated that daily lemon juice intake combined with walking was significantly correlated with reductions in SBP, an effect that the researchers attributed to the citric acid and flavonoid content of lemons (5Trusted Source).

Studies have also shown drinking orange and grapefruit juice may help reduce blood pressure. Yet, grapefruit and grapefruit juice can interfere with common blood-pressure-lowering medications, so consult your healthcare provider before adding this fruit to your diet (4Trusted Source, 6Trusted Source).

2. Salmon and other fatty fish

Fatty fish are an excellent source of omega-3 fats, which have significant heart health benefits. These fats may help reduce blood pressure levels by reducing inflammation and decreasing levels of blood-vessel-constricting compounds called oxylipins (4Trusted Source).

Research has linked higher intakes of omega-3-rich fatty fish to lower blood pressure levels.

A study in 2,036 healthy people found that those with the highest blood levels of omega-3 fats had significantly lower SBP and DBP than those with the lowest blood levels of these fats. Higher omega-3 intake has also been associated with a lower risk of hypertension (7Trusted Source, 8Trusted Source).

==> Take two capsules of this all-natural blood pressure support every day to keep your blood pressure on the safe side.

3. Pumpkin seeds 

Pumpkin seeds may be small, but they pack a punch when it comes to nutrition.

They’re a concentrated source of nutrients important for blood pressure control, including magnesium, potassium, and arginine, an amino acid needed for the production of nitric oxide, which is essential for blood vessel relaxation and blood pressure reduction (12Trusted Source, 13Trusted Source, 14Trusted Source).

Pumpkin seed oil has also been shown to be a powerful natural remedy for high blood pressure. A study in 23 women found that supplementing with 3 grams of pumpkin seed oil per day for 6 weeks led to significant reductions in SBP, compared with a placebo group (15Trusted Source).

4. Beans and lentils 

Beans and lentils are rich in nutrients that help regulate blood pressure, such as fiber, magnesium, and potassium. Numerous studies have shown that eating beans and lentils may help lower high blood pressure levels.

A review of 8 studies that included 554 people indicated that, when exchanged for other foods, beans and lentils significantly lowered SBP and average blood pressure levels in people with and without hypertension (16Trusted Source).

5. Berries

Berries have been associated with a variety of impressive health benefits, including their potential to reduce heart disease risk factors like high blood pressure. Berries are a rich source of antioxidants, including anthocyanins, which are pigments that give berries their vibrant color.

Anthocyanins have been shown to increase nitric oxide levels in the blood and reduce the production of blood-vessel-restricting molecules, which may help reduce blood pressure levels. However, more research in humans is needed to confirm these potential mechanisms (17Trusted Source).

Blueberries, raspberries, chokeberries, cloudberries, and strawberries are just some of the berries that have been associated with blood-pressure-lowering effects (17Trusted Source).

6. Pistachios 

Pistachios are highly nutritious, and their consumption has been linked to healthy blood pressure levels. They’re high in a number of nutrients essential for heart health and blood pressure regulation, including potassium (20Trusted Source).

A review of 21 studies found that among all the nuts included in the review, pistachio intake had the strongest effect on reducing both SBP and DBP (21Trusted Source).

7. Carrots

Crunchy, sweet, and nutritious, carrots are a staple veggie in many people’s diets. Carrots are high in phenolic compounds, such as chlorogenic, p-coumaric, and caffeic acids, that help relax blood vessels and reduce inflammation, which may help lower blood pressure levels (22Trusted Source).

Although carrots can be enjoyed cooked or raw, eating them raw may be more beneficial for reducing high blood pressure. A study that included 2,195 people ages 40–59 found that raw carrot intake was significantly associated with lower blood pressure levels (23Trusted Source).

Another small study in 17 people demonstrated that daily intake of 16 ounces (473 mL) of fresh carrot juice for 3 months led to reductions in SBP but not DBP (22Trusted Source).

8. Celery

Celery is a popular vegetable that may have positive effects on blood pressure. It contains compounds called phthalides, which may help relax blood vessels and lower blood pressure levels (24Trusted Source).

The same study that associated raw carrot intake with reduced blood pressure found that among commonly consumed cooked vegetables, cooked celery intake was significantly associated with reduced blood pressure (23Trusted Source).

==> Take two capsules of this all-natural blood pressure support every day to keep your blood pressure on the safe side.

9. Tomatoes and tomato products

Tomatoes and tomato products are rich in many nutrients, including potassium and the carotenoid pigment lycopene.

Lycopene has been significantly associated with beneficial effects on heart health, and eating foods high in this nutrient, such as tomato products, may help reduce heart disease risk factors like high blood pressure (25Trusted Source).

A review of 21 studies concluded that consuming tomato and tomato products improves blood pressure and may help reduce your risk of heart disease and heart-disease-related death (26).

10. Broccoli

Broccoli is known for its many beneficial effects on health, including the health of your circulatory system. For example, adding this cruciferous veggie to your diet may be a smart way to reduce blood pressure.

Broccoli is loaded with flavonoid antioxidants, which may help lower blood pressure by enhancing blood vessel function and increasing nitric oxide levels in your body (27Trusted Source).

A study that included data from 187,453 people found that those who consumed 4 or more servings of broccoli per week had a lower risk of high blood pressure than those who consumed broccoli once a month or less (28Trusted Source).

11. Greek yogurt

Greek yogurt is a nutrient-dense dairy product that’s packed with minerals that help regulate blood pressure, including potassium and calcium (29Trusted Source).

A review of 28 studies found that consuming 3 servings of dairy per day was associated with a 13% lower risk of high blood pressure, as well as that a 7-ounce (200-gram) increase in dairy intake per day was associated with a 5% reduction in hypertension risk (18Trusted Source).

12. Herbs and spices

Certain herbs and spices contain powerful compounds that may help reduce blood pressure by helping blood vessels relax (30Trusted Source).

Celery seed, cilantro, saffron, lemongrass, black cumin, ginseng, cinnamon, cardamom, sweet basil, and ginger are just some of the herbs and spices that have been shown to have blood-pressure-lowering potential, according to results from animal and human research (31Trusted Source, 32Trusted Source).

13. Chia and flax seeds

Chia and flax seeds are tiny seeds that are teeming with nutrients that are essential for healthy blood pressure regulation, including potassium, magnesium, and fiber (33Trusted Source).

A small, 12-week study that included 26 people with high blood pressure found that supplementing with 35 grams of chiaseed flour per day led to blood pressure reductions in both medicated and unmedicated people, compared with a placebo group (34Trusted Source).

Additionally, results from a review of 11 studies suggested that eating flax seeds may help lower blood pressure levels, especially when consumed in their whole seed form for 12 weeks or longer (35Trusted Source).

14. Beets, beet greens, and beet juice

Beets and beet greens are exceptionally nutritious, and eating them may help promote healthy blood pressure levels. They’re high in nitrates, which help relax blood vessels and may lower blood pressure (36Trusted Source, 37Trusted Source).

Some research has shown that adding beets and beet products to your diet may help promote healthy blood pressure levels.

For example, a 2-week study in 24 people with high blood pressure found that consuming both 8.4 ounces (250 mL) of beet juice and 8.8 ounces (250 grams) of cooked beets significantly reduced blood pressure, although it found that the beet juice was more effective (38Trusted Source).

Although other studies have also linked beet and beet juice intake to positive effects on blood pressure, not all studies have shown positive results.

Some studies have suggested that the effects of beets on blood pressure are short lived and may not make a substantial difference on long-term blood pressure control (39Trusted Source, 40Trusted Source).

Nevertheless, beets, beet juice, and beet greens are all highly nutritious and may help improve overall health when added to your diet (41Trusted Source).

15. Spinach

Like beets, spinach is high in nitrates. It’s also loaded with antioxidants, potassium, calcium, and magnesium, making it an excellent choice for people with high blood pressure (42Trusted Source).

In a study in 27 people, those who consumed 16.9 ounces (500 mL) of a high nitrate spinach soup daily for 7 days experienced reductions in both SBP and DBP, compared with those who consumed low nitrate asparagus soup (42Trusted Source).

The spinach soup also decreased artery stiffness, which may help reduce blood pressure and improve heart health (42Trusted Source).

In Summary

Along with other lifestyle modifications, adopting a healthy diet can significantly lower blood pressure levels and help reduce your heart disease risk.

According to research, adding certain foods like leafy greens, berries, beans, lentils, seeds, fatty fish, citrus fruits, and carrots to your meals and snacks may help you reach and maintain optimal blood pressure levels.

If you have high blood pressure levels or are looking to maintain healthy blood pressure, adding a few of the foods listed in this article to your diet may help.

==> Take two capsules of this all-natural blood pressure support every day to keep your blood pressure on the safe side.

Intermittent Fasting May Reduce Diabetes and Heart Disease Risk

The study found that intermittent fasting didn’t improve cholesterol levels, but it did significantly improve markers for insulin resistance and metabolic syndrome.

It’s a contentious topic: What makes up a healthy diet?

Researchers at the Intermountain Heart Institute decided to ask another question:

Could it be a matter of how often we eat rather than how much?

Their study, published in European Heart Journal Open, followed 67 participants for 6 months. Each participant had at least one symptom of metabolic syndrome, such as obesity, or they had type 2 diabetes.

None were taking diabetes or statin medications. All had elevated LDL (bad) cholesterol levels.

The small study found that fasting for 24-hour periods reduced insulin resistance and metabolic syndrome scores in the study participants.

Improved indicators of metabolic health

Study participants were between 21 and 70 years old. They were instructed to fast twice per week for 24 hours at a time for the first 4 weeks of the study, and then only once per week for the next 22 weeks.

A control group was allowed to eat whenever and whatever they wanted for the study period.

The findings suggest that intermittent fasting (IF) as it was practiced in this study didn’t improve cholesterol levels, but it did significantly improve markers for insulin resistance and metabolic syndrome.

Researchers also found that the fasting group had increased levels of a substance called galectin-3.

Ryan Barry, DO, a cardiologist at Staten Island University Hospital in New York, told Healthline that it’s a key protein for the body that plays a part in many cellular processes.

Benjamin Horne, PhD, principal investigator of the study, said galectin-3 is associated with inflammatory responses, and higher levels could mean reduced health risks.

“In finding higher levels of galectin-3 in patients who fasted, these results provide an interesting mechanism potentially involved in helping reduce the risk of heart failure and diabetes,” he said in a statement.

Inflammation and heart health

Understanding what causes inflammation in the body has long been a focus of medical experts.

According to Minisha Sood, MD, an endocrinologist at Lenox Hill Hospital in New York, reducing inflammation can improve the cardiovascular environment at a microscopic level.

“So when we think about cardiovascular risk, what are we really worried about?” Sood asked. “We’re worried about the microenvironment on the blood vessels, and is there an environment that is favoring the deposition of unfavorable cholesterol molecules and the recruitment of the immune system because of inflammation into those areas.”

Sood explained that this could build up plaque in blood vessels, which may eventually rupture, causing a cardiovascular event.

“So, getting at the root of what could potentially improve inflammation is critical,” she noted.

May reduce insulin resistance

Other recent researchTrusted Source also finds IF is not only effective at reducing body weight and blood sugar levels, but also at reducing insulin resistance.

“Insulin is essentially the ‘key’ to open the door to let glucose (sugar) into our cells, where glucose is used to produce energy,” Barry said.

When the body becomes resistant to insulin, glucose is unable to enter the cell and remains in the blood, he explained.

“The pancreas, which makes insulin, will try to make more insulin to get glucose out of the blood and into the cells,” Barry said. “Eventually, our pancreas can’t keep up the increased insulin production, and blood sugar levels continue to increase.”

Barry warned this could lead to inflammation and diabetes, conditions that affect many parts of the body and are associated with increased plaque buildup and risk of coronary artery disease.

Reducing the amount of time we eat is key

According to Sood, a 12- to 13-hour fast is what our bodies are designed to do so the liver can clean itself out.

“Looking at how many hours during the day is one consuming calories, if it’s more than 12 or 11 hours, that time frame needs to be shortened,” she said.

This isn’t intermittent fasting or even time-restricted eating. It’s a natural period of time, such as between dinner and breakfast, when people are not eating.

Sood also explained that eating healthier fats, fewer refined sugars, and very little, if any, processed foods — as well as allowing our bodies to rest, repair, and restore during the overnight hours — are ways besides IF to maintain a healthy metabolism and reduce disease risk.

“Fewer processed foods and lowered intake of refined sugars is also to keep the burden low on our body for making insulin,” Sood said.

Intermittent fasting versus time-restricted eating

Sood explained that IF shouldn’t be confused with time-restricted eating.

“Intermittent fasting is technically a fast of 24 hours or more,” she said. “And I just want to make the distinction between that and time-restricted feeding or time-restricted eating, which are fasts that are less than 24 hours.”

She confirmed that there are side effects associated with IF. They can include dizziness, low blood pressure, electrolyte abnormalities, and low blood sugar, especially if someone is on medication to lower their blood glucose or blood pressure.

“But for time-restricted eating, which in lay terms is sometimes called intermittent fasting when it’s really not, there are fewer side effects or risks because the fasting is a little bit less,” she explained.

In Summary

Experts say the body is designed to need a break from eating to rest and repair itself. Cutting the amount of time we eat in the day helps that process.

New research finds that fasting for 24 hours once or twice a week is associated with improved metabolic health.

They also say that reducing refined sugar and processed food intake can help maintain our metabolic health to reduce disease risk.

https://nutritionawareness.net/the-study-found-that-intermittent-fasting-didnt-improve-cholesterol-levels-but-it-did-significantly-improve-markers-for-insulin-resistance-and-metabolic-syndrome/ 

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Best Way To Teach A Child To Read

  Children Learning Reading

What's the best way to teach children to read? According to the National Reading Panel, "teaching children to manipulate phonemes in words was highly effective under a variety of teaching conditions with a variety of learners across a range of grade and age levels and that teaching phonemic awareness to children significantly improves their reading more than instruction that lacks any attention to Phonemic Awareness." [1] This is a statement made by the National Reading Panel (NRP) in their report titled "TEACHING CHILDREN TO READ: An Evidence-Based Assessment of the Scientific Research Literature on Reading and Its Implications for Reading Instruction."

Phonemic Awareness instruction was selected for review by the NRP in their report because studies have identified phonemic awareness and letter knowledge as two of the best predictors of how well children will learn to read in their first 2 years of entering school. There is strong Scientific evidence to suggest that phonemic awareness instructions are an important part in helping children develop reading skills.

>> Click here to for a simple, step-by-step program that can help your child learn to read, and watch a video of a 2 year old child reading 

One study discussed the presence of phonemic awareness in Austrian children aged 6 to 7 that were unable to read when first entering school. This study found that many children had not one correct response in their test of a simple vowel substitution task. However, a few children who exhibited high phonemic awareness scored close to perfect on this same task. The study further stated that "there was a specific predictive relationship between initial phonemic awareness differences and success in learning to read and to spell." Even more importantly, the study indicated that it was phonemic awareness abilities, and not IQ, that predicted the accuracy of reading and spelling at the end of grade one. Children with high phonemic awareness at the beginning of grade one had high reading and spelling achievements at the end of grade one, compared to some children with low phonemic awareness who had difficulties learning to read and spell. [2]

In the National Reading Panel report, they also determined that the beneficial effects of phonemic awareness on reading lasts well beyond the period of training. While phonemic awareness instructions are proven to significantly help children learn reading, it is not a complete reading program. What it does, is provide children with a foundational knowledge base of the alphabet language. The NRP analysis also showed that phonics instructions produces significant benefits for students from kindergarten through grade 6, and is also helpful for children with learning to read difficulties.

Children who are taught with phonics and phonemic awareness instructions are consistently able to decode, read, and spell, and even demonstrated significant improvement in their ability to comprehend text. Even older children who receive these similar teachings improved their ability to decode and spell. The NRP made a key statement saying that "conventional wisdom has suggested that kindergarten students might not be ready for phonics instruction, this assumption was not supported by the data. The effects of systematic early phonics instruction were significant and substantial in kindergarten and the 1st grade, indicating that systematic phonics programs should be implemented at those age and grade levels."

However, I would like to further expand on that by saying that children as young as two years old can learn to read through phonics and phonemic awareness instructions. If a young child can speak, then they should be able to learn to read, even if they are as young as two years old. In fact, I have proven this with my own children. We started teaching our daughter at 2 years and 8months, and she was very capable at reading by the time she was just 2 years and 11 months old.

>> Click here to for a simple, step-by-step program that can help your child learn to read, and watch a video of a 2 year old child reading