systolic blood pressure Archives - Amazing Health Advances

Don’t Ignore Beets’ Essential Health Benefits

The AHA! Team — Wed, 12 Jun 2024 04:31:08 +0000

Dena Schmidt via NaturalHealth365 – Beets may not be high on your list of favorite foods, but word about their health benefits and nutrition is spreading. For instance, a new study published in the European Respiratory Journal found that drinking beetroot juice can significantly lower blood pressure in COPD patients. Another study published in the Hypertension Journal showed that beet juice is as effective as medications for lowering blood pressure and (best of all) without negative side effects. In fact, drinking beet juice – as part of a nitrate-rich diet – has also been linked with increased blood flow to the brain and better cognitive performance, according to a study published in the journal Nitric Oxide. Why beets should be part of your diet From disease prevention to sports performance, the benefits of beets are more than you can imagine. Here are 9 of the most compelling benefits of beet nutrition: 1. Rich in fiber and key nutrients Fiber is linked with gut health and a feeling of satiety that lasts. Beets’ nutrition also includes vitamin C, potassium, folate, and manganese. And, because of their nutrient content – beets can help to support organ, nerve and bone health as well as the immune system. 2. Increased energy and stamina Beets are loaded with healthy carbohydrates for energy. Studies have shown that drinking beet juice prior to a workout can extend an exercise session by 16 percent. As nitrates are turned into nitric oxide, the body’s oxygen “cost” is reduced during physical activity. 3. Regulates blood pressure Beet juice is a potent and effective natural way to lower blood pressure. Just one glass of beet juice drops systolic blood pressure by around 4 to 5 points. This is likely due to its nitric oxide content – which naturally relaxes and dilates the blood vessels, improving the flow of blood and lowering pressure. 4. Reduces inflammation The nutrient betaine in beets is known for protecting proteins, enzymes, and cells from environmental stress. This, in turn, helps to reduce inflammation, improve vascular risk factors, protect internal organs, and enhance internal performance. Of course, reduced inflammation will also provide greater protection against many chronic illnesses, including cancer, heart disease, autoimmune disorders and dementia. 5. Detoxification Beets contain betalin pigments, which aid in detoxification. Broken-down toxins essentially bind to the molecules and can then be excreted. In this way, beets purify both the blood and the liver. 6. Improved cardiovascular health The high fiber content of beets helps balance cholesterol levels by lowering triglycerides and LDL cholesterol while increasing HDL cholesterol. This clears out the arteries and may help reduce the risk of heart attack, stroke, atherosclerosis, and other heart issues. 7. Reduced cancer risk The phytonutrients that give beets and other produce their deep color are associated with antioxidant and anticancer benefits. In fact, research has shown that beetroot extract blocks tumor formation in numerous cancer types. 8. Respiratory issues The high content of vitamin C in beets also makes it effective in combating respiratory problems. It reduces the symptoms of asthma and also reduces the chances of lung issues, including cancer. 9. Eye health The beta-carotene, or vitamin A, in beets, also gives them a protective effect on the eyes. Eating beets lowers your risk of macular degeneration, eye strain, cataracts, and other eye diseases. Clearly, this unassuming root vegetable backs an incredible punch for good health. In addition to eating organic sliced beets and beet greens on salads and on sandwiches, consider also drinking beet juice regularly and mixing concentrated beet powder into smoothies. Sources for this article include: Ersjournals.com AHAJournals.org NIH.gov NIH.gov NIH.gov NIH.gov EurekaSelect.com To read the original article click here.

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Gut Bacteria and Flavonoid-Rich Foods Are Linked and Improve Blood Pressure Levels

AHA Publisher — Tue, 24 Aug 2021 07:00:10 +0000

American Heart Association (AHA) via Newswise – Flavonoid-rich foods, including berries, apples, pears and wine, appear to have a positive effect on blood pressure levels, an association that is partially explained by characteristics of the gut microbiome, according to new research published today in Hypertension, an American Heart Association journal. “Our gut microbiome plays a key role in metabolizing flavonoids to enhance their cardioprotective effects, and this study provides evidence to suggest these blood pressure-lowering effects are achievable with simple changes to the daily diet,” said lead investigator of the study Aedín Cassidy, Ph.D., chair and professor in nutrition and preventive medicine at the Institute for Global Food Security at Queen’s University in Belfast, Northern Ireland. Flavonoids are compounds found naturally in fruits, vegetables and plant-based foods such as tea, chocolate and wine, and have been shown in previous research to offer a variety of health benefits to the body. Flavonoids are broken down by the body’s gut microbiome—the bacteria found in the digestive tract. Recent studies found a link between gut microbiota, the microorganisms in the human digestive tract, and cardiovascular disease (CVD), which is the leading cause of death worldwide. Gut microbiota is highly variable between individuals, and there are reported differences in gut microbial compositions among people with and without CVD. With increased research suggesting flavonoids may reduce heart disease risk, this study assessed the role of the gut microbiome on the process. Researchers examined the association between eating flavonoid-rich foods with blood pressure and gut microbiome diversity. The study also investigated how much variance within the gut microbiome could explain the association between intake of flavonoid-rich foods and blood pressure. A group of 904 adults between the ages of 25 and 82, 57% men from Germany’s PopGen biobank were recruited for this study. (The PopGen biobank includes participants from a network of seven biobanks in Northern Germany.) Researchers evaluated the participants’ food intake, gut microbiome and blood pressure levels together with other clinical and molecular phenotyping at regular follow-up examinations. Participants’ intake of flavonoid-rich foods during the previous year was calculated from a self-reported food questionnaire detailing the frequency and quantity eaten of 112 foods. Flavonoid values were assigned to foods according to United States Department of Agriculture data on flavonoid content in food. Gut microbiome for participants was assessed by fecal bacterial DNA extracted from stool samples. After an overnight fast, participants’ blood pressure levels were measured three times in three-minute intervals after an initial five-minute rest period. Researchers also collected participants’ lifestyle information, including sex, age, smoking status, medication use and physical activity, as well as family history of coronary artery disease, the number of daily calories and fiber consumed, and each participant’s height and weight was measured to calculate BMI (body mass index). The analysis of regular flavonoid intake with gut microbiome and blood pressure levels found: Study participants who had the highest intake of flavonoid-rich foods, including berries, red wine, apples and pears, had lower systolic blood pressure levels, as well as greater diversity in their gut microbiome than the participants who consumed the lowest levels of flavonoid-rich foods. Up to 15.2% of the association between flavonoid-rich foods and systolic blood pressure could be explained by the diversity found in participants’ gut microbiome. Eating 1.6 servings of berries per day (one serving equals 80 grams, or 1 cup) was associated with an average reduction in systolic blood pressure levels of 4.1 mm Hg, and about 12% of the association was explained by gut microbiome factors. Drinking 2.8 glasses (125 ml of wine per glass) of red wine a week was associated with an average of 3.7 mm Hg lower systolic blood pressure level, of which 15% could be explained by the gut microbiome. “Our findings indicate future trials should look at participants according to metabolic profile in order to more accurately study the roles of metabolism and the gut microbiome in regulating the effects of flavonoids on blood pressure,” said Cassidy. “A better understanding of the highly individual variability of flavonoid metabolism could very well explain why some people have greater cardiovascular protection benefits from flavonoid-rich foods than others.” While this study suggests potential benefits to consuming red wine, the American Heart Association suggests that if you don’t drink alcohol already, you shouldn’t start. If you do drink, talk with your doctor about the benefits and risks of consuming alcohol in moderation. According to a statement on dietary health by the American Heart Association, alcohol intake can be a component of a healthy diet if consumed in moderation (no more than one alcoholic drink per day for women and 2 alcohol drinks per day for men) and only by nonpregnant women and adults when there is no risk to existing health conditions, medication-alcohol interaction, or personal safety and work situations. The authors note that participants for the study were from the general population, and the participants were unaware of the hypothesis. However, residual or unmeasured confounding factors (such as other health conditions or genetics) can lead to bias, thus these findings cannot prove a direct cause and effect, although the researchers did conduct a detailed adjustment in their analyses for a wide range of diet and lifestyle factors. The authors noted the focus of this study was on specific foods rich in flavonoids, not all food and beverages with flavonoids. To read the original article click here.

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Elevated Blood Pressure Linked to Decreased Life Expectancy

AHA Publisher — Mon, 12 Oct 2020 07:00:01 +0000

Lori Alton via NaturalHealth365 – Doctors have long warned that high blood pressure, which affects over 100 million American adults, can increase the risk of heart disease and stroke – the leading causes of death in the United States. In fact, it sometimes seems that statistics regarding elevated blood pressure are so alarming that the mere act of reading about them may raise it! Moving on, in a recent study examining the relationship between high blood pressure and life expectancy, researchers discovered the full extent to which elevated blood pressure threatens longevity (the number of “lost” years may shock you!) But, the picture is not all gloom. Although high blood pressure (hypertension) is indeed a major risk factor for cardiovascular disease and mortality, it is modifiable – meaning that much can be done to manage it and, more importantly, dramatically lower the risk. CDC BOMBSHELL: High Blood Pressure Claims Up to One Thousand Lives Per day Researchers say that excessive systolic blood pressure causes or contributes to a wide range of potentially deadly diseases, including coronary artery disease, aortic valve stenosis, cerebral vascular diseases, kidney failure and dementia. Note: The systolic (top) reading in blood pressure measurements involves the amount of pressure exerted on arterial walls by the heartbeat, while the diastolic (bottom) number measures the pressure between beats. Optimal blood pressure is typically defined as 120/80 mmHg or lower – but many integrative physicians suggest striving for even lower levels (115/75 mmHg). In fact, a 2017 study showed a 25 percent reduction in risk of cardiovascular events when systolic blood pressure was targeted below 120 mmHg. Muthiah Vaduganathan, MD, MPH, an instructor of medicine at Harvard Medical School, is blunt about the deadly effects of uncontrolled high blood pressure. “High blood pressure has been implicated as one of the reasons for stalled progress in reducing heart disease-related deaths in the United States,” notes Dr. Vaduganathan. Warning: Hypertension Can Cut Lifespan By Up to Five Years In an eye-opening study published in Hypertension, researchers found that people with blood pressure above 140/90 mmHg had a decrease in life expectancy of five years -when compared to people with optimal blood pressure. The good news is: getting blood pressure under control can lead to significant increases in life expectancy. For example, studies presented at the American Heart Association’s annual 2019 meeting suggested that a 50-year-old person with systolic pressure under 120 mmHg can expect to live almost three years longer than a 50-year-old with elevated systolic blood pressure. By age 65, the same drop prolongs life expectancy by a year. To reach their conclusions on hypertension and life expectancy, researchers used data from the Framingham Heart Study, which followed participants for over a quarter of a century. Red ALERT About Hypertension: The Sooner You Can Control It, the Better Unfortunately, blood pressure tends to rise with age, due to the wear and tear of poor lifestyle decisions. The “catch,” or complication, of blood pressure management is that older people with preexisting vascular diseases or circulatory deficits may require higher systolic pressure (above 140 mmHg) to ensure adequate circulation throughout the body. In other words, hypertension can damage arterial linings, which then require even higher pressure and – in a vicious cycle – inflict more arterial damage. For this reason, it is important to begin managing blood pressure earlier in adulthood. In fact, researchers have concluded that controlling blood pressure should begin at around age 40. Naturally, when it comes to managing (lowering) high blood pressure, it is important to work with a qualified healthcare provider, who appreciates the value of good nutrition and lifestyle changes. While a variety of anti-hypertensive medications exist, many of these can cause side effects – such as fatigue, weakness, difficulty breathing and even increased cancer risk. On the other hand, natural remedies can help you lower your blood pressure, thereby reducing the need for toxic medications. Just keep in mind, you should never eliminate or reduce prescribed medications without first talking to your doctor. It’s Time to Take Action: Manage Your Blood Pressure Naturally with Nutrients and Supplements The essential mineral magnesium, which regulates blood pressure by helping blood vessel relax, is of vital importance in preventing hypertension. The National Institutes of Health recommends 420 mg a day for men 50 and over, while women in that age group should get 320 mg a day. Good dietary sources include dark leafy greens, wild-caught salmon, pumpkin seeds, Brazil nuts and almonds. Fish oil, which is rich in omega-3 fatty acids such as EPA and DHA, promotes the relaxation of arteries and reduces arterial inflammation. Integrative healthcare providers typically recommend between 1,000 mg and 2,000 mg of high-quality fish oil a day. In addition, many natural healers advise garlic to lower blood pressure. And, there is a sound scientific rationale behind this advice. Garlic contains allicin, which increases the body’s production of beneficial nitric oxide. This, in turn, promotes dilation of blood vessels. For maximum benefit, garlic may be taken with lemon juice. One clinical study demonstrated that 20 grams of garlic and a tablespoon of lemon juice a day lowered blood pressure and significantly cut total cholesterol. Other supplements that may help lower blood pressure include olive leaf extract, basil, cinnamon, green tea, beet juice and celery seed. Simple Lifestyle Changes Can Lower Blood Pressure Stopping smoking, maintaining a healthy weight, getting regular exercise and eating a healthy, organic diet can all help to lower elevated blood pressure. Avoiding refined sugars, artificial sweeteners, excessive caffeine and processed foods is also a wise move. And, don’t overlook the potential of natural stress reduction techniques, such as guided meditation, controlled breathing and yoga. You may even want to consider regular sauna bathing – which has been shown to reduce blood pressure, while slashing stroke risk by 50 percent. For years, natural health experts have been advising optimizing blood pressure to prolong life. Now, it sounds like mainstream medical experts and institutions are beginning to get on board, as well. One thing is certain: our years are precious – and maintaining healthy blood pressure can certainly help to protect them. Sources for this article include: LifeExtension.com, NIH.gov, NaturalHealth365 To read the original article click here. For more articles from NaturalHealth365 click here.

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