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

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Foods, Lifestyle, Uncategorized

4 Foods That Make You Smarter, Really

Health and WEllness Associates

EHS – Telehealth

 

4 Foods That Make You Smarter, Really

 

Do you ever wish you could improve your memory or concentration? Does your brain sometimes feel sluggish when you’re trying to learn something new? You might shrug it off as a lack of smarts, but poor mental performance could also be linked to the foods you eat. You can choose to eat foods that will make you smarter, help you process information faster and help you retain what you learn.

 

4foodstosmart

Can food really make you smarter?

Some people are naturally more gifted in certain areas than others. Eating amazing food will not suddenly make you a mathematical genius or a musical prodigy. However, your brain does have potential for learning, and making some specific dietary choices can help you realize that potential by improving your ability to focus, remember, and make connections.

What foods should you eat?

Your mind and body benefit from healthier foods in general, but there are some specific foods that are especially nourishing for your brain. Try to add these foods to your diet to boost your brain power:

  • Walnuts: Walnuts are the king of nuts when it comes to brain health. They have the highest levels of omega-3 fatty acids than any other nut. Your brain uses omega-3 fatty acids. When you don’t get enough of this nutrient to feed your brain, cognitive function starts to decline, especially memory.
  • Fish: Like walnuts, fish is high in omega-3 fatty acids, but that is not its only benefit. Researchers discovered that eating fish once a week increased grey matter in the brain. Eating fish can actually prevent age-related deterioration of brain function — fish makes you smarter, and you stay smarter for longer when you make it part of your diet.
  • Blueberries: Berries are one of the best foods for brain health. Blueberries and other berries (like blackberries and raspberries) improve the neural pathways in your brain, prevent neural cell death, reduce inflammation, and improve cognitive and behavioral function in the brain.
  • Leafy greens. Green foods are among the most nutrient dense on the planet. They are packed with vitamins and minerals, especially folic acid, which helps to prevent against cognitive decline. Greens will help you be more aware of your surroundings and keep your vocabulary sharp.

Think about it — a salad with kale, spinach, walnuts, salmon and blueberries could be the best thing to give your brain on a daily basis!

What foods should you avoid?

Just like some foods give your brain a boost, others push it into a fog. The biggest brain-buster is sugar. Diets high in sugar and high-fructose corn syrup drastically reduce your mental readiness. Researchers discovered that elevated sugar in the diet leads to greater insulin production and resistance in the brain. Exposure to elevated insulin reduces the brain’s response, leading to memory loss and slower motor function. Increased insulin resistance also affects how well your cells store energy for later use — your brain will not be able to fire on all cylinders without the right available nutrients.

Your diet affects how well you’ll do on a test, how quickly you respond to drivers on the road at rush hour, or how quickly you solve a problem. So, the next time you’re trying to decide what to make for lunch, remember to feed your brain.

 

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