Substitute Lean Pork for Chicken or Fish to Lower Blood Pressure
The DASH (Dietary Approaches to Stop Hypertension) diet is a plan to lower blood pressure levels. This approach incorporates a diet low in saturated fat and rich in low-fat-dairy, fruits, and vegetable.
The DASH diet includes lean, unprocessed meats in appropriate serving sizes, with two or fewer servings consumed daily. One serving of meat equals three ounces. For a visual, three ounces is about the size of a deck of cards.
A study published in the American Journal of Clinical Nutrition compared the impact of lean, unprocessed pork consumption with chicken and fish as dominant protein sources within this diet plan. Researchers determined lean pork could effectively be incorporated into a DASH-style diet promoting lower blood pressure.
Keep in mind, this only applies to unprocessed lean pork, such as tenderloins or uncured ham with visible fat trimmed. Research does NOT support adding other cuts or types of pork products that are higher in fat and salt to a DASH diet promoting low blood pressure.
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10 Heart Healthy Cooking Tips
With some heart healthy cooking, you can still enjoy delicious meals on a heart healthy diet. Plus, you don’t have to follow some strict “diet”. Many times you just need to tweak what you are already eating.
Here are 10 tips for heart healthy cooking.
#1 Replace processed grains with whole grains
This involves more than just switching to whole grain bread. Select whole-wheat flour, whole cornmeal, quinoa, and oatmeal to boost fiber intake. Also, look at the pasta and rice your purchase. Select whole grain pasta and brown rice for heart health. Some whole grain products take a little bit longer to prepare than their processed counterparts. Keep this in mind as you make the switch.
#2 Eliminate salt and watch for hidden sodium sources
Many canned and processed foods are high in added sodium. Read labels and select options that have “No Added Salt”. You can also reduce sodium content of canned vegetables by rinsing them in cold water prior to preparing. Take the salt shaker off the table to break a habit of salting your foods before you even try them.
#3 Eat more fruits and vegetables
Prepare well balanced meals that include plenty of fruits and vegetables. Every meal should have a fruit and/or vegetable and it’s okay to eat more than one serving. The DASH (Dietary Approaches to Stop Hypertension) Diet recommends 4-5 vegetables each day AND 4-5 servings of fruit daily.
#4 Use nonfat yogurt in place of sour cream Continue reading
Can Probiotics Lower Cholesterol Levels?
Understanding gut bacteria and how they impact metabolism, heart disease, diabetes, and obesity may provide new treatment options.
Trillions of bacteria and other microbes live within our gut. This microbiome is necessary to neutralize by-products of digestion, decrease toxins and carcinogens, and inhibit the growth of unhealthy bacteria and yeast. The microbiome also aids in the absorption of nutrients, supports the digestive process, and produces vitamins B and K.
Research published in the journal Circulation Research found the microbiome may also play a role in body mass index (BMI) and blood lipid levels (i.e. HDL and triglycerides).
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