A food breakfast to reduce blood pressure
Check your hypertension by making tasty swaps.
You can refer it so-called "Most important meal of the day"Count really for something if you are used to eating certain foods for breakfast. And we are not just talking abouthealthy foods that feed and energize your body So you can tackle the day at your best. Depending on the food you decide to put you on your plate, you can handle important aspects of your health, your heart to your brain.
More specifically, if you are interested inManage your blood pressure, a way you can do it beyond eating healthy diet, exercising and keeping low stress levelsis by eating a feed food at breakfast: amaranth. This old grain is rich in fiber and magnesium: two nutrients related to low blood pressure.
Before understanding how your diet can influence blood pressure, start with which blood pressure is really and how it is related to your overall health:
The link between blood pressure and overall health.
"Your blood pressure is the teltal sign of the hardness of your heart to pump blood and oxygen throughout the body, and if your blood pressure is high, it means there are many more strains on your heart muscle Dietian registeredGrace A. Derocha, Rd, a national spokesman with theAcademy of Nutrition and Dietetics, which has certifications in diabetes and the prevention and management of cardiac diseases.
Arterial hypertension can prefer a related problem: rigid blood vessels. The more rigid your blood vessels, the more you have to work and the combined-ice stiffness and the heart strain - can increase the risk of plate accumulation (atherosclerosis), heart disease and stroke.
"We want our blood vessels to be like yoga instructors, really flexible so that they do not accumulate this plate and further increase blood pressure," says Derocha.
A breakfast to reduce blood pressure is the Amaranth Porridge.
In fact, there are a lot of food that will help low blood pressure, but if you want to start your day off with a powerful blood pressure reducer, here is your recipe of the slurry of Amaranth.
Make a mooring of Amaranth, aold grain, rich in fiber and magnesium of blood pressure.
"A cup of amaranth cooked gives you38% of your daily magnesium needs, "Deroca said." Studies show that magnesium is a relaxing blood vessel. This mineral is missing in the American regime because we do not eat enough fruits and vegetables, two or three servings at best when we should push 4 or 5. People who live so long in some of these blue zone areas get 9 10 portions ".
The fiber in the whole grain also helps reduce inflammation in the body, which can affect arterial pressure. (Derocha combines steel cut oats in his warm cereal amaranth for texture and taste; Amaranth has a hazelnut flavor.)
Top than the Amaranth Porridge with berries and pumpkin seeds. "The pumpkin seeds are a good source of amino acid arginine that helps produce nitric oxide, which relaxes the blood vessels", explains Derocha: "The deep colors of the berries come from anthocyanas that also help to increase nitric oxide. "
Add bananas to your amaranth for a lowering of arterial pressure added.
Bananas are well known to reduce blood pressure because they are a good source of potassium, mineral and electrolyte, relaxes the walls of the blood vessels. So, add them to your amaranth porridge if you want, but you can get more potassium by making a smoothie with coconut water, says Derocha: "Coconut water is six times the amount of Potassium in a banana. "It recommends a bowl of smoothie or smoothie with coconut water and frozen fruit as a perfect blood pressure breakfast when you are in a hurry.
To effectively manage blood pressure, what you eat for lunch and dinner also counts.
Do not stop at breakfast for cardiac health. There are many powerful foods of lowering blood pressure that can work for lunch or dinner. One of the best, said Derocha is Swiss Bet, a leafy green rich in potassium, magnesium and calciumstudies Suggest can prevent hypertension. Other good sources of potassium and magnesium are beans and lentils, which are also high in a healthy cardiac fiber.
Raw carrots must also be on your BP-drop food list. "They contain powerful plant chemicals. Beets contain nitrates. Broccoli is rich in magnesium. Celery has a phytochemistry called phthalides that helps relax the blood vessels. Tip: Adding celery to soups. Research suggests that the Celery could be better for blood pressure, "remarks.
You can also handle blood pressure by removing breeding foods from specific blood pressure.
With 23 years of helping people with high blood pressure to improve their diet, Derocha knows the restoration strategies that work better to reduce BP. But before telling us what to do, it is important to understand which foods cause that arterial pressure increases and why.
The American Heart Association gave the worst food ones a nickname: salty six, the six very high sodium foods.
Sodium is essential to your health because it regulates the fluid balance of your body. But when you eat too much salt, it pulls more water into your blood vessels and, in turn, your blood circulation, increasing blood volume.
The high blood volume increases the pressure against the walls of your blood vessels. Over time, this high blood pressure hurts the blood vessels, encourages the accumulation of the plate and requires your heart to work very hard to pump blood throughout your body.
The American Heart Association recommends keeping our sodium consumption at 2,300 mg per day. For the Ballpark reference, you get nearly half of this amount of meals on a cheeseseak and Philly fries. No wonder the average American consumes 3,400 mg of salt a day. This adds. We love our salt. And so make food manufacturers, which stacks on the taste and its conservation power to extend the life. Restaurants are notorious to survive their offers. Beware of these10 salty restoration foods in America.
"The six" salty ": 6 foods are very closely related to arterial hypertension.
"The six salt are especiallyProcessed foods, "Derocha said". When life goes down the way, we achieve convenience food. And that can put us in trouble.
Avoiding these salty foods will help reduce high blood pressure, if you have it, she says. But you can do more by replacing them with foods containing clinically proven compounds to result in blood pressure and improve the health of your blood vessels.
- Bread rolls and rolls.
- Pizza. (It's in the dough, cheese and sauce.)
- Sandwiches. (Includes hamburgers, fried chicken sandwiches)
- Cold sections and hardened meats.
- Soups. (Canned soup, especially.)
- Tacos and Burritos. (Pay attention to these fillings and fillings.)
(For more details and infographics, visitHeart.org.)
Although the choice of food is a strong weapon against arterial hypertension, it is not the only one in your arsenal. Read the advice of doctors onMeans proven to reduce your blood pressure now, especially during the pandemic.
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