Home > Blog

Soy – A Miracle Food that Lowers Blood Pressure

Lower Blood Pressure

Nutritious Soy Milk

For a healthy heart, live by the mantra “eat more plants and less animals”. Adding soy into your day is a simple way to live by this mantra. Soy is the perfect alternative for meat as it is a complete protein, a high-quality plant protein, meaning it provides all the essential amino acids required in the human diet, and unlike animal protein, it contains zero cholesterol and only a minute amount of artery-clogging saturated fat.

Soy is also an excellent source of dietary fiber, B vitamins (including the heart healthy folic acid), calcium, iron and omega-3 fats. Loaded with fiber, vitamins and other nutrients, soy is truly a nutrition powerhouse.

Soy is a safe and wholesome food (legume) that has been a staple protein source of East Asian populations for centuries. In fact, Chinese people have eaten it for at least 5,000 years, and Japanese for 1,000 years. Soy or soybeans are associated with a variety of health benefits. Let’s have a look at some of the benefits of adding soy to your daily diet:

Lowers blood pressure
Soy is and excellent source of amino acids. But unlike animal protein, soy contains ZERO cholesterol and miniscule amount of saturated fat. That makes it a heart healthy food that helps lower blood pressure. In fact, scientific studies have shown that eating soy protein can lower blood pressure whereas eating animal protein, more specifically red and processed meats increase blood pressure.

The leading cause of death in the United States for both men and women is heart disease. Two of the major risk factors predisposing you to developing heart disease is high cholesterol and high blood pressure. A diet rich in soy helps prevent heart disease by bringing cholesterol and blood pressure down.

Animal protein such as red and processed meat is high in saturated fat and dietary cholesterol. This increases the amount of (LDL) bad cholesterol in your blood and thus escalates your risk of heart attack and stroke.

Reduces blood sugar
Soy is not only good for the arteries, it also helps you regulate your blood sugar level blood sugar level and improve the health of your kidneys. High blood sugar and insulin levels, a condition called “insulin resistance,” has been implicated as a causative factor in the development of high blood pressure. Soy protein decreases blood sugar level and lessens insulin resistance.

Protect against osteoporosis
Soy contains isoflavones that are known to be effective in reducing or preventing bone loss. Soy also contains the bone-building mineral superstar, calcium. Thus, people who eat a soy rich diet are less likely to develop osteoporosis.

Good for menopausal health
Soy is known to relieve certain pre and postmenopausal symptoms in women. Women who consume soy are less likely to develop hot flashes and night sweats. Moreover soy is also associated with reducing the risks of developing breast cancer.

Soy is a true miracle food that not only reduces blood pressure, and promotes bone health but presents a host of other health benefits too.

You can add soy in your diet in a various ways. You can substitute cow’s milk with soy milk. You can snack on unsalted, dry roasted soy nuts. Or you can cook heart healthy recipes with tofu and tempeh.

And remember, whenever you have an option between animals or plants, always choose the vegetarian version!

10 Great Benefits of Eating Raisins

Reduce cholesterol

Raisins contain good amount of potassium and magnesium & other nutrients.

Feeling the urge to eat something sweet? Having a snack attack? How about reaching for a handful of raisins to satisfy that sweet tooth? Raisins are a great healthy substitute for candy or other kinds of “junk food.”

Raisins are made from dehydrated grapes; hence the nutrients become more concentrated in raisins. Let’s take a look at some of the benefits of eating raisins:

  1. A small box of raisins contains 34 grams of carbohydrates which make them a good source of instant energy.
  2. Raisins are very effective in promoting bowel health. Eating fiber-packed raisins on a regular basis can help keep you, well, regular!
  3. Eating raisins curbs the growth of harmful bacteria in the mouth and helps prevent cavities, gingivitis and tooth decay. If you have a sweet tooth, pop healthy raisins instead of teeth-damaging candy.
  4. Raisins contain a good amount of potassium and magnesium, two power minerals known to help lower blood pressure and reduce cholesterol.
  5. Raisins are a good source of calcium, the mineral that contributes to building and maintaining strong bones and protects against osteoporosis.
  6. Eating dried grapes helps prevent and treat arthritis and kidney stones.
  7. Raisins contain elements that have anti-bacterial and anti-inflammatory properties that protects body against infection.
  8. The presence of polyphenolic phytonutrients in raisins benefit your vision.  These powerful plant chemicals offer protection against macular degeneration, and cataracts.
  9. Raisins are a rich source of iron; a mineral that is essential for the production of hemoglobin in the body. People suffering from deficiency i.e. anemia can benefit from raisin’s high iron content.
  10. People who are underweight can benefit from eating raisins often to add healthy calories to the diet.

Raisins make for a quick and easy way to snack better. They are sweet, delicious and spectacularly healthy for your body. Next time you want a snack do your body a favor and reach for that little box of raisins. Visit this link for more details.

Photo Courtesy: deviantart.com

Eat like Popeye! Lower Your Blood Pressure with Spinach

Spinach Lowers Blood Pressure

Spinach is a nutritional powerhouse that helps lower blood pressure.

Remember Popeye the sailor? How he used to flex his muscles after eating that green leafy powerfood? Popeye was right. Spinach is a nutritional powerhouse. It is packed with not just potassium but magnesium as well – the minerals that lower blood pressure. Here are some of the other reasons why you should make spinach a regular part of your diet.

  • Aiming for losing those extra pounds? Eat spinach. It is low in calories and high in vitamins and dietary fiber that cures constipation, aids in digestion and limits overeating.
  • Spinach is abundant in flavonoids with anti-cancer properties that protect body from free radicals and prevent against the occurrence of prostate cancer.
  • Spinach is over loaded with nutrients with anti-inflammatory properties. It boasts of manganese, zinc, vitamin C, vitamin E, and beta-carotene that reduce the risk of developing osteoporosis, arthritis, asthma, and migraine headaches.
  • Eating spinach is great for your vision. It is filled with carotenoids that protect your eyes against macular degeneration and eye cataract.
  • Keep your brain healthy and young by eating lots of spinach. It is abundant in vitamin K that highly contributes to proper brain functioning and healthy nervous system.
  • Besides the presence of vitamin K, magnesium and calcium in spinach strengthens the bones.

Spinach is low in calories, cholesterol free, brings blood pressure down and makes for a great heart healthy food. Besides, having spinach boosts your immunity and makes you stronger just like Popeye. So grab your can of this wonderful green veggie, gain strength and eat your way to great health.

To get the most benefit out of spinach, buy it organic. Prefer to buy the greenest looking spinach as it contains the maximum vitamin C. You can sauté up spinach with pine nuts, raisins and some olive oil. Or you can have it as a salad. Check out the nutritious recipe of spinach, apple and walnut salad. You can also blend spinach with other vegetables and have it as a juice or a smoothie.

Eat Bananas – Lower Blood Pressure

Lower Blood Pressure with bananas

Bananas are loaded with vitamins & minerals

You may have heard the proverb –“An apple a day keeps the doctor away.” Now add another wonderful fruit – banana to this phrase.

Adding a banana to your daily diet can do wonders for your overall health. Loaded with vitamins and minerals; bananas aid in weight loss, keep bowels healthy, fight depression and can even lower your blood pressure.

Here are some reasons you may want to consider eating a daily banana:

  • One banana packs a potassium punch of 450mg. Their rich potassium content enables this popular fruit to help balance out the level of sodium in your body. Bananas natural high potassium, low salt ratio makes them Mother Nature’s perfect medicine for lowering blood pressure. Even the Food and Drug Administration (FDA) recommends the simple dietary advice to eat bananas for a healthy blood pressure level and to help prevent heart disease. Adding bananas to your diet can also help stabilize blood sugar and prevent type II diabetes.
  • Having digestive problems? Eat bananas. They stimulate the growth of friendly bacteria in the bowel, and produce enzymes that aid in digestion.
  • A banana is that wonder fruit that helps treat diarrhea. The high potassium content helps the body replace electrolytes that are lost.
  • Apart from potassium, bananas are also rich in iron. People suffering from anemia can benefit by eating this fruit.
  • Eating bananas helps fight depression by increasing the brain’s level of serotonin – the “feel good” chemical substance that affects your mood and sleep.
  • Bananas are naturally sweet and their high fiber content help to make you feel full. Bananas are the perfect pre-exercise food, an easily digested carb before a workout to give you that energy boost.
  • Bananas help strengthen the nervous system, aid in the prevention of kidney cancer and keep your eyes healthy. Whenever you feel hunger pangs in between meals, try reaching for Mother Nature’s sweet and portable low-calorie snack—a banana—instead of salty, fatty, processed junk food.

Apart from the superb health benefits, bananas the perfect base for delicious and nutritious smoothies. Check out this recipe of low cholesterol frozen banana yogurt.

Multiple Benefits of Green Tea

Tea is one of the most popular and widely consumed drinks in the world. In India and China for example, drinking tea is a common practice among most families.

Green Tea Helps Lower Blood Pressure

Green tea works wonders for people who are attempting to lose those extra pounds.

Tea, and especially green tea, contains natural chemicals that have various therapeutic properties. In fact, green tea has been used as a medicine for centuries in Asia.

Research has shown that drinking green tea benefits health in a number of ways ranging from preventing many types of cancers, providing cardiovascular protection via antioxidant and anti-inflammatory mechanisms, and even offering therapeutic benefits for people with rheumatoid arthritis.

Green tea contains an enormous amount of antioxidants that make choosing this type of tea a superbly healthy option. It contains a plethora of plant antioxidants and anti-inflammatory properties making this drink a true superfood. Learn why you should choose green tea as your beverage of choice:

Weight Loss
Green tea works wonders for people who are attempting to lose those extra pounds. The magic ingredient? Green tea contains polyphenols and catechins—plant chemicals that raise the body’s metabolic rate and helps in burning calories.

Lowers blood pressure
People who consume green tea on a regular basis are less prone to developing high blood pressure.

Heart healthy beverage
Green tea consumption is known to reduce risk of heart disease and stroke. It is a known fact that, high blood pressure leads to various fatal diseases including stroke, and heart attack. As mentioned above, regular consumption of green tea lowers blood pressure, prevents the formation of clots and ultimately prevents cardiovascular disease. Whenever you want to have a drink, think green tea…your heart will thank you for this!

Prevents cancer
Research studies have time and again proven that green tea prevents various types of cancer including most notably colorectal, prostate, oral and skin. It also prevents stomach, lung, prostate, bladder, breast, and pancreatic cancer. The catechins found in green tea kill cancer cells, and prevent cell mutation without damaging the healthy tissue around them.

Lowers bad cholesterol
Drinking this healthy beverage helps reduce bad cholesterol in body and instead boosts the ratio of good cholesterol to bad cholesterol.

Prevents tooth decay
Tea is a rich source of polyphenols and catechins, plant chemicals that kill bacteria associated with causing bad breath and tooth decay. Have one or more cups of green tea a day! It is a natural cleanse for your oral health.

Great for skin
Don’t rush for an appointment with your cosmetic surgeon to tame those wrinkles. The solution to great skin lies in your kitchen. Drinking green tea prevents signs of aging and reduces the effects of sun damage. What’s more, this wonderful beverage has a tranquilizing effect that helps you relax and feel rejuvenated.

Start today to make yourself a steaming cup of green tea and relax. On a hot day, you might even consider chilling out with a cup of iced green tea!

The New Salt Message: a Smoking Gun

Dr. Janet has written on the importance of lowering salt intake and the article has been published in Health News Digest.

As a recent expert committee report from the esteemed Institute of Medicine (IOM) stated that there was no reason for anyone to keep their sodium intake below 2,300 milligrams a day; Dr. Janet clearly states that this report is sure to have deadly consequences for the masses of Americans with unhealthy blood pressure levels.

Here are the excerpts from the article:

“High blood pressure is the single risk factor responsible for the largest number of preventable deaths in this country. Adding insult to injury, high blood pressure doesn’t only affect our nation’s health–it also affects our wallets. Projections show that by 2030, the total cost of high blood pressure will increase to an estimated $343 billion. Let me emphasize a well-known fact, years of excess sodium intake will lead to a diagnosis of high blood pressure in most people.”

“The American Heart Association, on the other hand, recommends that ALL of us aim for consuming a maximum of just 1500 mg of sodium per day. And yet the average sodium intake in the United States is about 3,400 milligrams a day.”

“So why would the IOM come out with these new recommendations?”

“Why not address the fact that lowering salt in the diet has been proven to significantly lower high blood pressure? An enormous body of scientific evidence clearly documents that excess salt in the diet is a major cause of hypertension and that reducing sodium consumption to under 2300 mg/day lowers blood pressure significantly, and to 1500 mg/day lowers pressure even more.”

Read the rest of the article here: Health News Digest