Lower Blood Pressure with Whole Grains
The long running Health Professional Follow-Up Study has released new findings. The study found men who eat a high level of whole grains to be 19% less likely to develop high blood pressure compared to those eating the lowest levels of whole grains. The individuals with lower risks of developing high blood pressure consumed 52 grams of whole grains daily versus only 3 grams in the lower whole grain group.
Even though this study focused on men, similar results are being seen for women in the Women’s Health Study.
A few possible reasons increasing your intake of whole grains may prevent high blood pressure include better insulin sensitivity, lower blood sugar, decreased food intake to higher feelings of satiety (fullness).
Current whole grain recommendations are 85 grams per day.
How many grams of whole grains do you think you consume each? Do you have ideas for how you can increase your intake?
All the best,
Lisa Nelson RD
7 Natural Ways to Lower Blood Pressure
http://www.lowerbloodpressurewithlisa.com
Lower Cholesterol and Blood Pressure Now with Take Action Guide – American Heart Month
Every February marks American Heart Month. Heart disease is the number on killer of Americans with cardiovascular disease and stroke taking nearly 1 million lives every year. Heart disease is strongly affected by your diet and lifestyle choices. By making some simple, but necessary changes you can drastically decrease your risk by lowering cholesterol and blood pressure.
Heart Health Made Easy: Master the Basics to Lower Blood Pressure and Cholesterol for a Longer, Healthier Life – American Heart Month Savings
Purchase Heart Health Made Easy before February 28th and you’ll receive a 25% savings
The program takes you step-by-step to a lower cholesterol and blood pressure with a practical, easy to understand take action guide.
THIS PROGRAM IS RIGHT FOR YOU IF. . .
- You are newly diagnosed with high cholesterol and/or blood pressure and don’t know the next step.
- You want to promote heart health, prevent high cholesterol, high blood pressure, and heart disease.
- You want all the information they need to know in one location.
- You don’t want to search for the answers yourself, but want the information you need easily and quickly accessible.
Learn more at http://hearthealthmadeeasy.com
All the best,
Lisa Nelson RD
Lower Blood Pressure – Does being a parent mean you have lower blood pressure?
You’d think the stress of raising children would cause blood pressure to boil; however, a study has actually found a link between parenthood and lower blood pressure, particularly in women. The Brigham Young Study monitored 198 adults for 24 hours. Seventy percent of participants had children, participants were married and in overall good health.
The study measured blood pressure using portable devices at random times throughout the day and night. Researchers found participants with children had an average blood pressure of 116/71 mm Hg. After factoring in other issues that impact blood pressure (i.e. age, gender, body mass index, and smoking, etc.) parents had a systolic (top number) blood pressure reading 4.5 points lower and a diastolic (bottom number) reading 3 points lower than participants without children. A greater difference was seen in women. Motherhood corresponded with a 12 point difference in systolic blood pressure and 7 point difference in diastolic blood pressure.
Interesting look at how not only dietary factors influence blood pressure. What do you think? Has being a parent had a positive impact on your blood pressure? Share your thoughts below!
Be sure to sign up for the free e-course 7 Natural Ways to Lower Blood Pressure at http://www.lowerbloodpressurewithlisa.com.
All the best,
Lisa Nelson RD
Heart Health Made Easy – February Savings
AMERICAN HEART MONTH – February is American Heart Month and to help you get on track with heart health you can access the program Heart Health Made Easy for a 25% savings.
Heart Health Made Easy: Master the Basics to Lower Blood Pressure and Cholesterol for a Longer, Healthier Life – February Savings
Purchase Heart Health Made Easy before February 28th and you’ll receive a 25% savings
The program takes you step-by-step to a lower cholesterol and blood pressure with a practical, easy to understand take action guide.
THIS PROGRAM IS RIGHT FOR YOU IF. . .
- You are newly diagnosed with high cholesterol and/or blood pressure and don’t know the next step.
- You want to promote heart health, prevent high cholesterol, high blood pressure, and heart disease.
- You want all the information they need to know in one location.
- You don’t want to search for the answers yourself, but want the information you need easily and quickly accessible.
Learn more at http://hearthealthmadeeasy.com
All the best,
Lisa Nelson RD
Lower Blood Pressure with Flavonoids
Flavonoids, a type of antioxidant, can be very beneficial to heart health. Some flavonoids prevent atherosclerosis and promote the relaxation of arterial muscles, which allows arteries to dilate (widen) and blood flow to be easier. Other flavonoids reduce LDL oxidation and prevent platelets from sticking together. One study evaluated the affect of a plant rich in flavonoids on 120 men and women diagnosed with high blood pressure and high cholesterol. The study found significantly decreased systolic and diastolic blood pressure over a 6 month period linked to the plant flavonoids. Study participants also had reduced total cholesterol, LDL cholesterol, triglycerides, and increase HDL cholesterol. More studies are needed, but a there is a definite link between flavonoids and reduced blood pressure.
There are over 4,000 identified flavonoids, such as quercetin, xanthohumol, isoxanthohumol, and genistein, and their function varies.
Here are some flavonoids sources:
Citrus Fruits
Flavonoids found in citrus fruits affect capillary permeability and blood flow. The flavonoids also contribute to anti-allergy and anti-inflammatory benefits. Some of the flavonoids found in citrus fruit have been used to treat easy bruising, hemorrhoids, and varicose veins.
Tea
Flavonoids found in green tea are thought to reduce cancer and heart disease. White tea, the least processed tea, has the highest level of flavonoids. Health benefits linked to tea flavonoids include decreased LDL oxidation, decreased cholesterol, and decreased triglyceride levels.
Wine
Both red and white wine contain flavonoids, but red wine has higher levels since fermentation occurs in the presence of grape skins (the source of significant amounts of flavonoids). Many studies have linked moderate red wine intake with protection against heart disease.
Dark Chocolate
Flavonoids found in dark chocolate improve blood flow. Dark chocolate contains almost twice the level of antioxidants found in red wine and almost three times as much as green tea. However, many of the flavonoids that exist naturally in cacao is often removed during production of dark chocolate due to the bitter flavor.
One of the best ways to increase your intake of heart healthy flavonoids is to increase the amount of fruits and vegetables you eat everyday, as well as eating a wide variety of fruits and vegetables to include all the different flavonoids in your daily diet.
Here is a link to more information on Heart Health Tips for Flavonoids.
All the best,
Lisa Nelson RD
7 Natural Ways to Lower Blood Pressure
http://www.lowerbloodpressurewithlisa.com
Lower Blood Pressure – More Benefits Linked to the DASH Diet
I have shared in the past how the DASH Diet is one of the best tools you can use to lower and control high blood pressure. A new study found that the DASH Diet not only promotes improved blood pressure levels it also fights kidney stones.
Three large studies including over 240,000 men and women participants were evaluated and individuals whose diets most closely followed the DASH Diet plan had a 40-45% reduced likelihood of developing kidney stones compared to individuals following diets in direct contrast to the DASH Diet.
Researchers also took into account calcium intake. Calcium is involved in the formation of a common type of kidney stone – calcium oxalate kidney stones. Regardless of calcium intake those who followed the DASH Diet were less likely to develop kidney stones.
For individuals who have developed kidney stones or at risk of developing kidney stones a common dietary recommendation is to avoid foods high in oxalate, such as spinach and almonds. This more recent review of research indicates this may not be necessary. The DASH Diet strongly emphasizes a diet high in fruits and vegetables. Researchers point out that a diet high in fruits and vegetables increases urinary citrate production which inhibits the formation of kidney stones containing calcium.
To learn more about the DASH Diet – DASH Diet Plan.
All the best,
Lisa Nelson RD
7 Natural Ways to Lower Blood Pressure
http://www.lowerbloodpressurewithlisa.com
