Lower Blood Pressure – Chicken Soup for The Heart
I read some interesting research lately that I want to share related to chicken and blood pressure.
We know that blood pressure is a significant risk fact for heart disease and stroke. It’s estimated that around 1 billion people worldwide live with high blood pressure. Being able to control high blood pressure through food selection is very important.
The collagen in chicken is being researched for use as a blood pressure medication, with actions similar to ACE inhibitors (i.e. lisinopril). Japanese studies have found 4 proteins in the chicken that contain collagen with actions similar to the blood pressure medication when tested in rats.
Chicken legs and feet contain more collagen that chicken breast meat. FYI – The legs and feet are the yellow part of a chicken with a nail on the end. A “chicken collagen hydrolysate” was prepared in the study and fed to rats and the effects on blood pressure where examined. The rates showed a drop in blood pressure 4 hours after receive the mixture orally, with the lowest blood pressure reading after 8 hours. Long term studies showed improved blood pressure after one week of treatment, with a significant reduction after 2 weeks.
The study states that the “chicken collagen hydrolysate” mixture used in the study is composed of foods that can be easily added to a typical daily diet. For individuals with high blood pressure, increasing intake of these foods will promote a normal blood pressure. What I want to know – who is going to eat a chicken leg/foot? How do the researchers think that will become a normal part of the diet? My question wasn’t answered in the study results! I’m thinking it’ll be made into a food additive that will allow certain foods to be marketed as “functional” for blood pressure reduction, but we’ll have to wait and see.
The title of this post was just to catch your attention, I’m not recommending you eat more chicken soup to lower your blood pressure. Way too much sodium added to soup for it to be beneficial!
I’d love to have you as a reader for The Heart of Health ezine where I share regular heart health and weight loss tips.
All the best,
Lisa Nelson
Lower Blood Pressure Naturally
Lower High Blood Pressure – Sea salt versus Table Salt
I frequently speak to people that have the misconception sea salt is better for your heart health than regular table salt. From a chemical and nutritional standpoint, both are sodium chloride and you want to limit your sodium intake to 2300 mg (~1 tsp of table salt) or less to promote blood pressure control.
If you use kosher salt, which has larger crystals, you benefit because less salt “fits” in one teaspoon due to the larger crystal size. A teaspoon of kosher salt provides about 1900 mg sodium. Sea salt is available in this larger crystal form, also.
All the best,
Lisa Nelson, RD, LN
The Heart of Health
Heart Healthy Lettuce – Reach for the dark, leafy greens
Are you a die hard fan of ice berg lettuce? Iceberg lettuce is a source of vitamins A, C, K, and B6; along with some fiber, potassium, and folate. This probably sounds great, but compared to romaine lettuce, iceberg falls short nutritionally.
Romaine lettuce has 7 times more vitamin A than iceberg lettuce and about twice the amount of calcium and potassium. Also, dark leafy greens contain the antioxidant beta carotene. Antioxidants help protect against inflammatory disorders, such as heart disease.
So, next time you make a salad, by-pass the iceberg and reach for the leafy romaine.
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Achieve a work-life balance for your health!
I have teamed up this month with Joy on the Job expert Doris Helge, Ph.D. Part of living a healthy life is maintaining a balance between your work and your life. When you don’t meet your needs, your work quality, your relationships and your health deteriorate. Everyone loses when you fail to set healthy boundaries and practice the art of compassionate assertiveness so you can enjoy the work-life balance you deserve.
In this guest post from Doris, you’ll learn how to say “no thank you” to what you don’t want and “YES!” to what you do want. Enjoy! Lisa Nelson, RD, LN
Say “YES” to Work-Life Balance
by Doris Helge, Ph.D. © 2008
A client I’ll call Jenny called me in tears. “I have no work-life balance. The people I work with want everything instantly. My husband wants credit when he helps out with the kids . . . as if he isn’t also 50 percent responsible for them! To me, work-life balance isn’t a luxury. It’s essential. If I can’t get some quality time for myself, I’ll be no good to anyone at work or at home.”
Do you sometimes feel like a puppet whose strings are pulled up, down, right, and left at the same time? Ouch!
It’s time to set boundaries and practice the art of compassionate assertiveness. Then you can enjoy the work-life balance you deserve.
YOU ALREADY HAVE THE POWER TO DEVELOP WORK-LIFE BALANCE
No matter what you’ve been told, you are in charge of your own life. You are the only person who can say with conviction, “Wait a minute please. I’m busy right now. As soon as I finish doing ______, I will give you my full attention.”
You are the sole individual who can identify your needs and establish healthy boundaries. You are also the only person on this planet who can maintain your personal boundaries without feeling guilty.
That’s personal power! We’re all very powerful people with a vast array of capabilities. Some of us have forgotten how to be assertive about our own needs. You may think that only harms the person who doesn’t stand up for themselves. Unfortunately, that’s not true. When you don’t say “No” to what you know isn’t right for you, you set a powerful negative ripple effect in motion.
EVERYONE LOSES WHEN YOU GIVE AWAY YOUR INNATE POWER
If you don’t set and maintain personal boundaries, everyone around you suffers. In fact, a nasty chain effect rumbles forward like a runaway train. Because you resent the fact that your needs aren’t met, you radiate an energy of, “I’m a victim.” The people around you react in a variety of ways. Here are some examples.
- Some people will become defensive about their behavior. They may even feel manipulated. Neither reaction will help you resolve the core issue.
- When you play the role of victim, other people rush forward to play the role of bully. They act like wild animals stalking a wounded prey.
- Some people become angry or frustrated when you don’t feel strong enough to say “No thank you” regarding what you don’t want, in a kind assertive manner. They develop a negative opinion about your ability to perform well in the future.
- Some people gather around you and commiserate about your sad situation. You may temporarily feel validated when surrounded by supporters. However, these are dangerous cheerleaders because your circumstances don’t improve when you reinforce the belief, “I’m a victim.”
- If you play the role of martyr, other people will follow your example. Whether you like it or not, you are always a role model for someone.
This brings us back to your personal power. Look at your impact on the lives of other people in the above examples. Since you can affect the thoughts, emotions, and behaviors of the above people in such a significant way, how can you possibly feel like a victim of life?
TRANSFORM YOUR PAIN INTO POWER
Another choice is to set the intention of walking beyond your fear of change so you can become the confident, capable person you are destined to become. What’s the worst that can happen if you take a small step toward your true self?
Make a decision to enjoy the work-life balance you need and deserve today. Each time you say “No thank you” to what you don’t want, you send a clear signal to the universe saying, “YES!” to what you do want.
Visit http://www.FreeJoyOnTheJobEbooks.com and GET YOUR FREE EBOOKS: “Secrets of Happiness at Work,” “Employee Engagement Made Easy,” and “Get the Respect & Appreciation You Deserve Now.” Doris Helge, Ph.D., is 100% dedicated to empowering you to create more meaning, fun, and fulfillment at work. Dr. Doris is an executive coach & a corporate trainer for companies as large as Microsoft. Download sample chapters from Dr. Helge’s latest books, “Joy on the Job” & “Transforming Pain Into Power” at http://www.MoreJoyOnTheJob.com.
9 Steps to Lower High Blood Pressure – Is your hypertension uncontrolled?
Today is World Heart Day, so I want to give nine steps that will lead to high blood pressure control and ultimately heart health!If you live with high blood pressure, you’re familiar with the side effects of anti-hypertensive medications. Fortunately, medications are not the only way to rein in high blood pressure.
Lifestyle plays a key role. By altering some choices you make, you can avoid or reduce the need for medications.
Here are 9 steps that will start you towards blood pressure control.
1. Put out the cigarette.
There is a significant blood pressure rise with every cigarette you smoke.
2. Pour out the liquor.
More than two drinks daily for men and one for women can elevate blood pressure. One drink is equal to 12 ounces of beer, 5 ounces of wine, or 1 ½ ounces of 80-proof distilled spirits.
3. Get off the couch.
Inactivity equals an increased heart rate. Increased heart rate means the heart must pump harder and exert more force on artery walls. Shoot for 30 minutes of activity 5 or more days each week. Get moving!
4. Chill out.
Do you turn to cigarettes, alcohol, or food to cope with stress? If so, find a new method ASAP. Possibilities include meditating, taking a bubble bath, going for a long walk – whatever works for you.
5. Do NOT chew the fat.
Reduce saturated fat intake (i.e. trim visible fat off meat, switch to low fat milk). Replace saturated fats (such as shortening, butter, and ice cream) with unsaturated fats (such as canola oil, margarine, and low fat yogurt).
6. Use fatty acids.
Become omega 3 savvy and consume omega 3 fatty acids everyday (i.e. salmon, walnuts, canola oil, herring, and avocados).
7. Stop shaking the salt.
Taste your food before salting it! Read food labels to limit sodium intake to 2300 milligrams per day. Most Americans consume 6-18 grams daily. Pull out herbs and spices in place of the salt shaker.
8. Rake in the roughage.
Make whole grain products, fruits, and vegetables your friends. The more the merrier. A high fiber diet is necessary for heart health. You need 25-35 grams of dietary fiber daily. A fruit serving generally provides 2-4 grams of fiber, whole grain pasta 5 grams, and you can find 100% whole wheat bread with 5 grams.
9. Know your minerals.
Three minerals play critical roles in blood pressure management – potassium, magnesium, and calcium.
Potassium
If you are treating high blood pressure with a diuretic, you are excreting potassium. Two of the best potassium sources are potatoes and bananas.
Magnesium
As you switch from refined grains to whole grains your magnesium intake will increase. Magnesium is lost when grains are refined (bran and germ removed). Also, diuretics have the same effect on magnesium as they do potassium.
Calcium
Get your 3 a day. You need 3 servings of low fat dairy everyday. High fat dairy does not have the same protective effect when combating high blood pressure. One dairy serving is equal to 8 oz. of milk, 8 oz. yogurt, 1-1/2 oz cheese, and 1/2 cup cottage cheese.
For further guidance, access the free ecourse “7 Natural Ways to Lower Blood Pressure” at http://lowerbloodpressurewithlisa.com.
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Thank you!
Lisa Nelson, RD, LN
