Foods, Health and Disease, Uncategorized

Lower Your Blood Pressure With The Foods You Eat

6 Foods That Lower Blood Pressure

 

Over 70 million Americans suffer from high blood pressure and 30 percent of Americans have prehypertension, making this condition extremely crucial to control. However, sometimes prescription drugs used to control hypertension can have potentially dangerous side effects.

a medical technician takes a patient's blood pressure

With the recent recall of several blood pressure drugs due to potential contamination, it’s more important than ever to try natural ways to keep blood pressure under control.

Here are six foods that can help control blood pressure:

 

  • Insoluble fiber. Dr. Oz says that eating foods like beans, 100 percent whole wheat or bran products, green beans, potatoes, cauliflower, or nuts helps balance the gut biome which in turn produces fatty acids that reduce cardiovascular problems such as blood pressure, irregular heart beat, and atherosclerosis. Insoluble fiber also adds bulk to stool and helps food pass more quickly through the stomach and intestines, protecting your heart from high blood pressure.
  • Leafy greens. According to Medical Daily, the potassium found in leafy green vegetables eliminates sodium from the body which in turn can reduce blood pressure. Kale and spinach are options that provide a good portion of your daily recommended intake. The Environmental Working Group recommends that you consume organic greens due the high levels of pesticide residues in commercially grown veggies.
  • Berries. Berries, and specifically blueberries, contain nitric acid which can have protective effects on heart health. “There’s something very special about the composition of blueberries that is responsible for their effect on blood pressure,” Florida State researcher Sarah A. Johnson told The New York Times. “Other fruits and plant extracts have not produced the same results.”
  • Olive oil. The most popular heart-healthy diets are the DASH and the Mediterranean both of which recommend using olive oil in your diet. The benefits may be attributed to the polyphenols as well as the monounsaturated fats. These “good” fats make a fine replacement for butter which contains unhealthy fat. Studies show that women, in particular, experience the greatest health benefits from using olive oil.
  • Salmon. The American Heart Association recommends consuming fatty fish twice weekly. Studies have found that high omega-3 content may play a role in lowering blood pressure and targeting inflammation in the body. Prevention also notes that salmon contains vitamin D which “helps the body absorb calcium, protects against depression, and regulates blood pressure,” according to their website.
  • Chocolate. As long as you stick to dark chocolate and watch the portion size, you can enjoy a number of health benefits. The dark variety contains compounds called flavanols which experts believe have beneficial effects on blood pressure, cholesterol levels, cognition, and more. To avoid weight gain, limit your consumption to an ounce daily and make sure your chocolate contains at least 70 percent cocoa.

You Are What You Eat, So dont be Cheap, Easy or Fake

 

Health and Wellness Associates
EHS Telehealth

WordPress:  https://healthandwellnessassociates.co/

 

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Health and Disease, Lifestyle, Uncategorized

Battle Arthritis With The Foods You Eat

Top 10 Foods to Battle Arthritis

 

More than 54 million American adults suffer from some form of arthritis according to the Centers for Disease Control and Prevention. Furthermore, the CDC predicts that by the year 2040, an estimated 78 million adults are projected to have doctor-diagnosed arthritis.

But experts say that eating the right, anti-inflammatory diet can help protect your joints and alleviate some of the symptoms of this potentially painful disease. These same anti-inflammatory foods can also stave off other dreaded diseases as well, because we know that inflammation plays a major role in almost every major disease. According to the Cleveland Clinic, it’s the culprit in many forms of cancer, heart disease, diabetes, Alzheimer’s and even depression.

woman's arthritic hands

According to Health Fitness Revolution, here are the top 10 foods and nutrients to eat to treat your arthritis — and improve your health:

  1. Foods rich in calcium. Dairy products that are low in fat like milk and yogurt are rich in calcium and vitamin D, which can help increase the strength in your bones and joints. If you are lactose intolerant take a supplement or eat leafy, green veggies.
  2. Vitamin C. This water-soluble vitamin is essential to slow down the progression of osteoarthritis. Consume more fruits like strawberries, pineapples and kiwis.
  3. Broccoli. Aside from being rich in vitamin C, broccoli contains sulforaphane, a compound that can help prevent and slow down the progression of osteoarthritis.
  4. Garlic. Garlic contains diallyl disulfide, a compound that can help alleviate arthritis. Chop garlic into your pasta, soups and stews or take supplements such as Kyolic Aged Garlic extract. Adding garlic to your diet could benefit not only arthritis symptoms but also your overall health since it has also been associated with reduced risk of certain cancers and heart disease.
  5. Fish. Fatty fish contains inflammation-fighting omega-3 fatty acids, which can reduce the inflammation in your joints and relieve pain. Aim for at least 4 ounces of fish, like salmon, herring, sardines or cod, twice weekly to reap the benefits.
  6. Soy. Like fish, soy also contains omega-3 fatty acids. If you’re aren’t a fan of fish, try eating soybeans with your meals. Soybeans are low in fat, with lots of protein and fiber.
  7. Tart cherries. You may find relief from these cherries that are chock full of powerful anthocyanins, antioxidants that give the cherries their red color. You can find tart cherry supplements at your health food store or eat the actual cherries themselves. Tart cherry juice is a great tasting option but look for the unsweetened variety.
  8. Green tea. Studies have shown that an antioxidant in green tea called epigallocatechin-3-gallate (EGCG) actually cancels the molecules that come together to cause joint damage. Green tea is also full of polyphenols that are great for healthy joints.
  9. Whole grains. Whole grains should be your new best friend. They contain a compound called CRP which can help reduce inflammation and reduce the risk of rheumatoid arthritis. Eating breakfast of whole grain cereal or oatmeal is a great way to introduce whole grains into your diet.
  10. Ginger. A recent study assessed the effects of ginger extract on patients with osteoarthritis of the knee. A whopping 63% experienced improvements in knee pain after only six weeks. You can consume ginger in fresh, powdered or dried form or use the extract itself.

You Are What You Eat, So Dont Be Cheap, Easy, or Fake

Health and Wellness Associates
EHS Telehealth

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Diets and Weight Loss, Foods, Uncategorized

3 Foods to Avoid to Lose Weight

Get Rid of the Calorie Culprits That Ruin Your Diet

 

salad dressing

 

Diet experts often say that you should clean out your pantry, your cupboards, and your refrigerator when you start a new weight loss plan. Why? Because there are foods to avoid to lose weight and it’s important to set up your kitchen for success if you’re really serious about slimming down. But often, dieters don’t have the time for a complete kitchen overhaul

If you are short on time but committed to getting lean and fit, here’s the quick-start plan for kitchen clean-up. Grab your trash can, open the refrigerator door and dump these three items to decrease your calorie intake and lose weight faster.

Foods to Avoid to Lose Weight

Of course, you should evaluate your entire eating plan when you start weight loss program. If you overeat any food, you may want to get rid of it in order to achieve nutritional balance.

But there are certain foods that most people think of as healthy, that can put a substantial dent in your energy balance. Sadly, these are foods that don’t contribute essential micronutrients (vitamins and minerals) or important macronutrients (healthy fats, heart-friendly carbohydrates, lean protein). So which foods are they? Open your refrigerator and check for these products.

Salad Dressing

Salad sounds like the perfect diet food. Fill your lunch plate full of healthy veggies and you’ll lose weight, right? Wrong! In many cases, your salad is a diet disaster. And many times, the salad dressing is what adds the most fat and calories.

In small amounts, salad dressing isn’t too bad. But when is the last time you measured the amount that you poured on your salad? The calories in salad dressing can ruin your energy balance for the day.

Even fat-free dressings have a downside. Often, these products are full of sugar and still very high in calories. A better option is to add spicy, flavorful ingredients like peppers or radishes to your greens and go dressing-free. Or dress your salad with lemon.

Another smart option is olive oil. While olive oil is a fat, it is a source of monounsaturated fat—which is better for your heart than saturated fat. You can also use an olive oil alternative such as avocado oil or flax seed oil. Just remember to measure your dressing before adding it to your salad. A reasonable serving size is one to two tablespoons for a meal-sized salad.

Flavored Coffee Creamer

If you read the nutrition facts label, the calorie and fat content of flavored creamer doesn’t look too bad. But when you read between the lines, the story isn’t so pretty.

Flavored creamers are one of the most common foods we overeat. Do you know what a single serving of creamer is? A single serving of liquid coffee creamer is just one tablespoon. Most of us pour much more than that into each coffee cup. And many of us drink several cups of coffee, So, if you multiply your actual portion size times the calorie count and fat per serving, you might be surprised…or horrified.

Another problem with coffee creamer is the ingredients. You’ll see that many popular brands list hydrogenated oil as the primary ingredient. Hydrogenated oils are trans fats—a type of fat that health experts recommend we avoid.

Sadly, if you think the fat-free creamers are better? Nope. Non-dairy fat free creamers are one of the most common sources of hidden fat and many of them provide substantial grams of added sugar to our daily intake.

You can use products made from real full-fat dairy (rather than oil) to get the creamy consistency that you desire. But you won’t get a break on the calorie and fat grams if you use products that are more “natural.” A better option is to learn to make healthier flavored coffee drinks at home. Use low fat dairy, or indulge in the full fat variety and be mindful of your portion size.

Juice 

Again, juice sounds like it should be part of a healthy diet-friendly breakfast. In fact, some dieters make juice the entire meal. But the bottom line is that when you drink fruit juice you are drinking a glass full of sugar.

Fresh juice does contain vitamins that are good for you, but why not just eat a whole piece of fruit? You might be surprised to find that when you compare the calories in an orange to the calories in a glass of orange juice the fruit fares better. And whole food is more satisfying than sipping your calories through a straw.

The one thing that these foods have in common is that many dieters believe they are healthy because they contain a healthy ingredient or because they have a healthy looking label. We often overeat foods that carry that “health halo” and we end up consuming excess fat, calories and ingredients that aren’t good for us.

Of course, if you avoid these foods to lose weight, weight loss isn’t a slam dunk. Dumping these items is just the beginning of a full kitchen clean-up. But if you can trash these three things, you’ll be on your way to a healthier diet and a slimmer physique.  Malia Frey

 

 

 

You are What You Eat, So Dont be Fast, Cheap, Easy or Fake

 

Health and Wellness Associates
EHS Telehealth

WordPress:  https://healthandwellnessassociates.co/

Lifestyle, Uncategorized

Avoid Sun to Prevent Cancer? Wrong

 

Avoid Sun to Prevent Cancer? Wrong

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We have been told, again and again, to avoid the sun because ultraviolet radiation causes cancer. But is that really the best strategy?

One survey, called the NIH-AARP Diet and Health Study, looked at 450,934 white subjects 50-71 years old. They estimated skin ultraviolet radiation exposure (UVR) from satellite Total Ozone Mapping Spectrometer data from NASA.

Estimated sun exposure was linked to a 2000 U.S. Census Bureau tract.

In the International Journal of Cancer, the authors compared the highest exposure UVR quartile to the lowest quartile. After nine years of follow-up, UVR was inversely associated with total cancer risk (3 percent decline).

Looking at specific cancers, the scientists found a decreased risk of non-Hodgkin’s lymphoma (18 percent), as well as a decreased risk of cancer of the colon (12 percent), lung (14 percent), prostate (9 percent), kidney (17 percent), and bladder (12 percent).

Conventional medicine would have you believe that the sun is a cancer-causing ball of fire. We are told to never to let the sun hit our skin, unless we wear sunscreen.

But what, exactly, is the consequence of avoiding the sun? It will guarantee low vitamin D levels, which have been associated with a host of illnesses from rickets to cardiovascular disease, autoimmune disorders, and cancer.

Only melanoma was shown to increase with more UVR. However, the incidence of melanoma is far less than lung, prostate, and colon cancers, which all declined with more UVR.

Exposure to moderate amounts of UVR should not be feared. Of course, this doesn’t mean that you should allow yourself to get burned. But moderate exposure is not only safe, but healthy.           Russell Blaylock

 

You are What you Eat, So Dont Be Fast, Cheap, Easy or Fake!

 

Health and Wellness Associates
EHS Telehealth

WordPress:  https://healthandwellnessassociates.co/

Health and Disease, Uncategorized

Lower Your Cholesterol with Foods

Foods That Lower Your Cholesterol

 

Foods That Lower Your Cholesterol

 

Certain foods can be part of the plan to improve your numbers, to both lower low-density lipoprotein (LDL) cholesterol, the bad one, and raise your high-density lipoprotein (HDL), the good one.

First, choose foods with soluble fiber. Think of this type of fiber as a magnet, drawing cholesterol out of your body. Good sources are oats, oat bran and barley, along with beans, eggplant and okra. When used in recipes, these foods tend to take on the flavors of other ingredients, so be adventurous with recipe planning — and generous with herbs and spices.

Apples, grapes, strawberries and citrus fruits are good choices because of their pectin, a type of soluble fiber.

Next, go for foods with polyunsaturated fats. These include vegetable oils like canola, sunflower and safflower, as well as fatty fish like salmon, rich with omega-3 fatty acids, and most types of seeds and nuts.

Plant-based foods also contain substances called plant sterols and stanols, which help keep the body from absorbing cholesterol. Particularly good sources are Brussel sprouts, wheat germ and wheat bran, peanuts and almonds, and olive, sesame and canola oils.
In terms of foods to limit, talk to your doctor about your unique needs. High-cholesterol foods like shellfish and eggs aren’t as dangerous as once thought. The verdict is still out on the saturated fat found in meat, but some research has found that full-fat yogurt, milk and even cheese may be good for you.

The one type of fat to completely avoid is trans fat. The U.S. Food and Drug Administration banned its addition to foods in 2018, but because of extensions granted to some manufacturers, certain items could be on store shelves until January 2021. So keep checking the ingredients on any packaged foods you’re considering.

You are What you Eat, So Dont Be Fast, Cheap, Easy or Fake!

 

Health and Wellness Associates
EHS Telehealth

WordPress:  https://healthandwellnessassociates.co/