Kale is one of the few "superfoods" that actually earns that moniker. Replacing that lack of magnesium has been shown in numerous studies to greatly reduce high blood pressure.31-36 Approximately 68 percent of U.S. Magnesium is an essential mineral involved in over 300 bodily process.29 A lack of magnesium in the diet is strongly associated with blood pressure complications. What makes them so influential is their rich magnesium content. Almonds and cashews really stand out, particularly when it comes to metabolic problems such as high blood pressure. ![]() Tree nuts-not to be confused with peanuts, which come from the ground-are linked with many metabolic health benefits. However, if you have access to fish, 2-3 servings per week should provide heart-healthy benefits. It also helps to limit other seed/vegetable oils, which tend to be high in omega-6 fats.įish oil supplements are an effective and more affordable alternative to eating oily fish. The best way to do this is by consuming more omega-3 fats such as oily fish, olive oil, walnuts, and flaxseed. However, due to the heavy use of vegetable oils today, the average Western diet has a ratio of 16:1.26,27 In other words, for every 16 grams of omega-6 fats consumed, we consume only 1 gram of omega-3. Our ancestors were thought to have a ratio of between 1:1 and 4:1 (omega-6:omega-3). A 1:1 ratio is linked with much healthier and stronger blood vessels.25 Essentially, having more omega-3 fats in your diet (compared to omega-6 fats) is better for your heart health. The mechanism of effect is not clear, but most experts believe it has to do with the omega-6: omega-3 ratio. What most don't realize is that vegetables are the largest source of nitrates in the human diet.7 It gives signals to the cells in your arteries, telling them to soften and relax.5,6 This action greatly improves vasodilation, which reduces blood pressure.7-9įor this reason, nitrate-rich foods that are not exposed to very high heat are beneficial because they can become nitric oxide. Nitric oxide (NO), on the other hand, acts as a signaling molecule, one that is typically beneficial to health. Most of these increase your risk for cancer.4 Think frying nitrites in preservative-loaded bacon, or the nitrites in cigarettes. Nitrosamines are produced when nitrites are exposed to extremely high temperatures. ![]() They are commonly added to foods as preservatives, but they are also naturally produced by your body for saliva.2,3 Nitrates and nitrites can be converted into two different compounds: nitrosamines (very bad) or nitric oxide (very good). Many believe nitrates and nitrites are unnatural, although that's not actually the case. The influence they have can be quite confusing, but it's definitely worth understanding if you've got blood-pressure problems. Nitrates and nitrites are compounds that play a big part in our metabolic system. Rather than cutting things out, science shows that you can really benefit from adding these into your diet. Fortunately, many foods can lower blood pressure naturally. Normalizing blood pressure is one of the most important things-if not the most important thing-you can do to improve your health and increase your life span.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |