Which foods can help lower blood pressure? Discover 15 foods that may reduce high blood pressure including berries, bananas, beets, and more.

Berries Can Help Lower Blood Pressure

Blueberries and strawberries contain antioxidant compounds called anthocyanins, a type of flavonoid. Researchers conducted a large study with more than 34,000 people with hypertension and found that those with the highest intake of anthocyanins – mainly from blueberries and strawberries – had an 8% reduction in the risk of high blood pressure compared to those with a low anthocyanin intake. Enjoy berries as a snack, add them to smoothies and oatmeal, or use them as a sweet treat after meals.

Bananas Are Rich in Blood Pressure-Lowering Potassium

Bananas contain plenty of potassium, a mineral that plays a vital role in managing hypertension. One medium-sized banana contains around 422 milligrams of potassium. According to the American Heart Association, potassium reduces the effects of sodium and alleviates tension in the walls of the blood vessels. Adults should aim to consume 4,700 milligrams of potassium daily. Other potassium-rich foods include avocado, cantaloupe, honeydew melon, halibut, mushrooms, sweet potatoes, tomatoes, and tuna.

Beets Can Reduce Blood Pressure in the Short and Long Term

Drinking beet juice can reduce blood pressure in the short and long terms. In 2015, researchers reported that drinking red beet juice led to lower blood pressure in people with hypertension who drank 250 milliliters, about 1 cup, of the juice every day for 4 weeks. The researchers noticed some positive effects within 24 hours. Those who drank 1 cup of the beet juice every day had an average drop in blood pressure of around 8/4 millimeters of mercury (mm Hg), which for many brought their blood pressure within the normal range. The researchers suggested that beet’s high levels of inorganic nitrate caused the reduction in blood pressure.

Dark Chocolate May Lower Blood Pressure

A review of 15 trials suggests that cocoa-rich chocolate reduces blood pressure in people with hypertension or prehypertension. Choose high-quality chocolate that contains a minimum of 70% cocoa, and consume a single square, or a piece measuring about 1 ounce, each day.

Kiwis Can Reduce Mildly Elevated Blood Pressure

A daily serving of kiwi can reduce blood pressure in people with mildly elevated levels, according to results of one study. The researchers found that eating three kiwis a day for 8 weeks resulted in a more significant reduction in both systolic and diastolic blood pressure, compared with eating one apple a day for the same period. The authors suspect that the bioactive substances in kiwis caused the reduction. Kiwis are also rich in vitamin C, which may significantly improve blood pressure readings in people who consumed around 500 mg of the vitamin every day for about 8 weeks.

Watermelon Contains an Amino Acid that Helps Manage High Blood Pressure

Watermelon contains an amino acid called citrulline, which may help to manage high blood pressure. Citrulline helps the body to produce nitric oxide, a gas that relaxes blood vessels and encourages flexibility in arteries. These effects aid the flow of blood, which can lower high blood pressure. In one study, adults with obesity and prehypertension or mild hypertension who took watermelon extract showed reduced blood pressure in the ankles and brachial arteries.

Other Foods that May Help Lower Blood Pressure

In addition to the foods mentioned above, research has also shown that the following may help lower blood pressure:

• Oatmeal: The soluble fiber in oats may help reduce blood pressure by lowering cholesterol and improving the function of the endothelium, the inner lining of blood vessels.
• Leafy greens: Spinach, kale, and other leafy greens are rich in nitrates, which can help dilate blood vessels and lower blood pressure.
• Fatty fish: Omega-3 fatty acids found in salmon, mackerel, and other fatty fish may help reduce inflammation and improve blood pressure.
• Garlic: Compounds in garlic, such as allicin, may help relax blood vessels and lower blood pressure.
• Nuts and seeds: Almonds, walnuts, flaxseeds, and chia seeds are good sources of magnesium, potassium, and fiber, all of which can help lower blood pressure.

Incorporating these foods into a balanced, heart-healthy diet can be an effective way to manage high blood pressure and reduce the risk of related health issues. It’s always best to consult with a healthcare professional before making significant dietary changes, especially for individuals with pre-existing medical conditions.

15 foods that help lower blood pressure

Changing the diet can significantly reduce high blood pressure. Research has shown that certain foods can lower blood pressure, both right away and in the long term.

Also known as hypertension, high blood pressure affects 1 in 3 adults in the United States.

Medications, dietary changes, and other lifestyle modifications can reduce high blood pressure while lowering the risk of associated conditions. Having high blood pressure increases a person’s risk of heart disease, stroke, and kidney disease.

In this article, we discuss foods that can help to reduce high blood pressure and provide the scientific evidence.

Many researchers have found that certain foods can lower high blood pressure. We look at which foods work and how to incorporate them into a healthful diet.

1. Berries

Share on PinterestBlueberries and strawberries contain anthocyanins, which can help reduce a person’s blood pressure.

Blueberries and strawberries contain antioxidant compounds called anthocyanins, a type of flavonoid.

Researchers conducted a large study with more than 34,000 people with hypertension.

They found that those with the highest intake of anthocyanins — mainly from blueberries and strawberries — had an 8 percent reduction in the risk of high blood pressure, compared to those with a low anthocyanin intake.

Enjoy berries as a snack or sweet treat after meals, or add them to smoothies and oatmeal.

2. Bananas

Bananas contain plenty of potassium, a mineral that plays a vital role in managing hypertension. One medium-sized banana contains around 422 milligrams of potassium.

According to the American Heart Association, potassium reduces the effects of sodium and alleviates tension in the walls of the blood vessels.

Adults should aim to consume 4,700 milligrams (mg) of potassium daily. Other potassium-rich foods include:

• avocado
• cantaloupe and honeydew melon
• halibut
• mushrooms
• sweet potatoes
• tomatoes
• tuna
• beans

People with kidney disease should speak to their doctors about potassium, as too much can be harmful.

3. Beets

Drinking beet juice can reduce blood pressure in the short and long terms.

In 2015, researchers reported that drinking red beet juice led to lower blood pressure in people with hypertension who drank 250 milliliters, about 1 cup, of the juice every day for 4 weeks. The researchers noticed some positive effects within 24 hours.

In this study, those who drank 1 cup of the beet juice every day had an average drop in blood pressure of around 8/4 millimeters of mercury (mm Hg). For many, this change brought their blood pressure within the normal range. On average, a single blood pressure medication reduces levels by 9/5 mm Hg.

The researchers suggested that beet’s high levels of inorganic nitrate caused the reduction in blood pressure.

It may help to drink a glass of beet juice each day, add beets to salads, or prepare the vegetables as a healthful side dish. Beetroot juice products are available for purchase online.

4. Dark chocolate

This sweet treat may lower blood pressure. A review of 15 trials suggests that cocoa-rich chocolate reduces blood pressure in people with hypertension or prehypertension.

Choose high-quality chocolate that contains a minimum of 70 percent cocoa, and consume a single square, or a piece measuring about 1 ounce, each day.

A range of dark chocolate is available for purchase online.

5. Kiwis

A daily serving of kiwi can reduce blood pressure in people with mildly elevated levels, according to results of one study.

The researchers compared the effects of apples and kiwis on people with slightly high blood pressure.

They found that eating three kiwis a day for 8 weeks resulted in a more significant reduction in both systolic and diastolic blood pressure, compared with eating one apple a day for the same period. The authors suspect that the bioactive substances in kiwis caused the reduction.

Kiwis are also rich in vitamin C, which may significantly improve blood pressure readings in people who consumed around 500 mg of the vitamin every day for about 8 weeks.

Kiwis are also easy to add to lunches or smoothies.

6. Watermelon

Watermelon contains an amino acid called citrulline, which may help to manage high blood pressure.

Citrulline helps the body to produce nitric oxide, a gas that relaxes blood vessels and encourages flexibility in arteries. These effects aid the flow of blood, which can lower high blood pressure.

In one study, adults with obesity and prehypertension or mild hypertension who took watermelon extract showed reduced blood pressure in the ankles and brachial arteries. The brachial artery is the main artery in the upper arm.

Researchers have also found that animals given a diet rich in watermelon had better heart health. In one study, mice who drank a solution containing watermelon juice had 50 percent less plaque in their arteries than the control group.

The mice who drank the solution also had 50 percent less low-density lipoprotein cholesterol, which many describe as bad cholesterol, and they showed 30 percent less weight gain than the control animals.

To boost watermelon intake, add the fruit to salads and smoothies, or enjoy it in a chilled watermelon soup.

7. Oats

Oats contain a type of fiber called beta-glucan, which may reduce blood cholesterol levels. Beta-glucan may also lower blood pressure, according to some research.

A review of 28 trials concluded that higher consumption of beta-glucan fiber may lower both systolic and diastolic blood pressure. Barley also contains this fiber.

Start the day off with a bowl of oatmeal, or use rolled oats instead of breadcrumbs to give texture to meat or vegetarian burger patties.

Oats are available to purchase online.

8. Leafy green vegetables

Leafy green vegetables are rich in nitrates, which help to manage blood pressure. Some research suggests that eating 1–2 servings of nitrate-rich vegetables every day can reduce hypertension for up to 24 hours.

Examples of leafy greens include:

• cabbage
• collard greens
• fennel
• kale
• lettuce
• mustard greens
• spinach
• Swiss chard

To consume a daily dose of green vegetables, stir spinach into curries and stews, sauté Swiss chard with garlic for a tasty side dish, or bake a batch of kale chips.

9. Garlic

Garlic is a natural antibiotic and antifungal food. Its main active ingredient, allicin, is often responsible for associated health benefits.

Some research suggests that garlic increases the body’s production of nitric oxide, which helps the smooth muscles to relax and the blood vessels to dilate. These changes can reduce hypertension.

One study reported that garlic extract reduced both systolic and diastolic blood pressure in hypertensive people.

Garlic can enhance the flavor of many savory meals, including stir-fries, soups, and omelets. Using garlic instead of salt can further promote the health of the heart.

10. Fermented foods

Fermented foods are rich in probiotics, which are beneficial bacteria that play an important role in maintaining gut health. Eating probiotics can have a modest effect on high blood pressure, according to a review of nine studies.

The researchers reported more enhanced effects when study participants consumed:

• multiple species of probiotic bacteria
• probiotics regularly for more than 8 weeks
• at least 100 billion colony-forming units a day

Fermented foods to add to the diet include:

• natural yogurt
• kimchi
• kombucha
• apple cider vinegar
• miso
• tempeh

Some people prefer to take concentrated probiotic supplements every day. Probiotic supplements are available for purchase online.

11. Lentils and other pulses

Lentils are a staple of many diets around the world, as they are an excellent source of vegetarian protein and fiber.

In 2014, researchers who studied the effects of a diet rich in pulses on rats reported decreased levels of blood pressure and cholesterol. A total of 30 percent of the rats’ diet comprised pulses, including beans, peas, lentils, and chickpeas.

Lentils are very versatile. Many people use them as a vegetarian alternative to minced beef or to add bulk to salads, stews, and soups. A range of lentils is available for purchase online.

12. Natural yogurt

The America Heart Association has reported that yogurt may reduce the risk of high blood pressure in women.

The researchers found that middle-aged women who consumed five or more servings of yogurt each week for 18–30 years showed a 20 percent reduction in the risk of hypertension when compared to similarly aged women who rarely ate yogurt.

The men in the study did not appear to have the same benefits, but their yogurt intakes tended to be lower.

It is important to note that the National Dairy Council in the U.S. funded this research.

Unsweetened yogurts, such as natural or Greek yogurts, tend to have more benefits. Enjoy them with fruit, nuts, or seeds for a healthful snack or dessert.

13. Pomegranates

Drinking 1 cup of pomegranate juice daily for 28 days can lower high blood pressure in the short term, according to the findings of a study from 2012. The researchers attributed this effect to the fruit’s antioxidant content.

While pomegranates can be enjoyed whole, some people prefer the juice. When buying pre-packaged pomegranate juice, check to ensure that there is no added sugar.

14. Cinnamon

Cinnamon may also help to reduce blood pressure, at least in the short-term.

An analysis of three studies showed that cinnamon decreased short-term systolic blood pressure by 5. 39 mm Hg and diastolic blood pressure by 2.6 mm Hg. However, more research is needed.

Add cinnamon to the diet by sprinkling it over oatmeal or freshly chopped fruit, as an alternative to sugar. Cinnamon is available to purchase in various forms.

15. Pistachios

Share on PinterestConsuming pistachio nuts may decrease a person’s risk of hypertension.

Pistachios are healthful nuts that may decrease hypertension.

One study reported that including pistachio nuts in a moderate-fat diet may reduce blood pressure during times of stress. This may be because a compound in the nuts reduces the tightness of blood vessels.

It is important to note that the California Pistachio Commission of Fresno and the American Pistachio Growers funded this small-scale study.

Other studies have found that other nuts, such as almonds, had a similar effect.

Snack on plain pistachios, toss them into salads, or blend them into pestos. Unsalted nuts are more healthful and available to purchase online.

10 Foods That Lower Blood Pressure

If you’ve been diagnosed with hypertension, or high blood pressure, your doctor has probably advised you to exercise and change your eating habits. According to the National Institutes of Health (NIH), eating a diet of nutrient-rich, low-sodium foods can lower blood pressure naturally. And best of all, most foods that lower blood pressure are still rich in flavor.

But what foods lower blood pressure? And will foods help lower blood pressure according to the latest American College of Cardiology (ACC) and American Heart Association (AHA) guidelines? Because of complications that can be found even at lower blood pressure readings, these new guidelines lower the definition of high blood pressure and eliminate the prehypertension category.

The new ACC and AHA blood pressure guidelines were published online in November 2017 in the Journal of the American College of Cardiology, and in November 2017 in the journal Hypertension. Under these blood pressure guidelines, the number of men in the United States with high blood pressure will triple, and the number of women will double. The guidelines are:

• Normal: Less than 120/80 millimeters of mercury (mmHg)
• Elevated: Systolic between 120 and 129 mmHg and diastolic less than 80 mmHg
• Stage 1: Systolic between 130 and 139 mmHg or diastolic between 80 and 89 mmHg
• Stage 2: Systolic at least 140 mmHg or diastolic at least 90 mmHg
• Hypertensive crisis: Systolic over 180 mmHg or diastolic over 120 mmHg, with patients needing prompt changes in medication if there are no other indications of problems, or immediate hospitalization if there are signs of organ damage

There is much research that supports pursuing lower blood pressure for prevention of heart disease. In one key study, participants who got their systolic pressures below 120 saw their incidence of heart failure, heart attack, and stroke fall by one-third, and the risk of death fell by nearly a one-quarter. That’s a substantial drop.

Instead of turning to blood pressure medication immediately, the new ACC/AHA guidelines encourage many Americans to use lifestyle measures and food to lower blood pressure, if they can. The aim is always to get blood pressure to a level that reduces the risk of complications.

People whose blood pressure is too high may first try changing some of their habits instead of taking medication. Try the following steps:

• A diet rich in fruit, vegetables, and whole grain foods, as well as fish and skinless poultry
• Alcohol in moderation, and those who don’t currently drink aren’t encouraged to start
• Increased physical activity
• Losing weight
• Modest salt reduction
• Quitting smoking
• Relaxation and stress reduction using specific techniques

How do you respond to the new blood pressure recommendations? First, see your doctor and have your blood pressure checked. Then start incorporating these hypertension-friendly foods that lower blood pressure into your meals. Your taste buds and your heart will thank you.

Seven things to eat or avoid to lower your blood pressure

High blood pressure is called the silent killer. That’s because it has no symptoms. Having high blood pressure (hypertension) increases your risk of heart disease, stroke, heart failure and kidney disease.

Six million Australian adults (34%) have high blood pressure – 140/90 millimetres of mercury (mmHg) or more – or take medications for it. Of those, four million have high blood pressure that isn’t treated or under control.

No wonder heart disease and stroke directly cost the Australian economy A$7.7 billion a year.

There is some good news. High blood pressure can be treated or prevented. Eating oats, fruit and vegetables – and beetroot, in particular – helps. So does avoiding salt, liquorice, caffeine and alcohol.

Optimal blood pressure is 120 mmHg or less over 80 mmHg or less. Lowering it by 1-2 mmHg can have a big impact on reducing your risk of heart disease and stroke, and the nation’s health care costs.

What to eat to lower your blood pressure

Rolled oats

A review with five research trials included tested the impact of oats on systolic blood pressure (the first blood pressure number, which is the pressure at which the heart pumps blood) and diastolic blood pressure (the second number, which is when the heart relaxes) in about 400 healthy adults.

Further reading: What do my blood pressure numbers mean?

The researchers found that systolic blood pressure was 2.7  mmHg lower and diastolic blood pressure was 1.5 mmHg lower when participants ate around 60 grams of rolled oats (a packed half-cup raw oats) or 25 grams of oat bran per day.

This quantity of oats or oat bran contains around four grams of a type of fibre called beta-glucan.

For each extra one gram of total daily fibre, there was an extra 0.11 mmHg reduction in diastolic blood pressure.

Half a cut of oats a day is enough.
Julia Pajumae/Shutterstock

Recommended minimum daily adult fibre intakes are 30 grams for men and 25 grams for women.

While some of fibre’s effect is due to weight loss, soluble fibres produce bioactive products when they’re fermented in the large bowel. These work directly to lower blood pressure.

To improve your blood pressure, eat rolled oats or oat bran for breakfast, add to meat patties, or mix with breadcrumbs in recipes that call for crumbing.

Beetroot

Beetroot is extremely rich in a compound called inorganic nitrate. During digestion, this gets converted into nitric oxide, which causes arteries to dilate. This directly lowers the pressure in them.

A review of 16 trials of mostly healthy young men found drinking beetroot juice was associated with a 4.4 mmHg reduction in systolic blood pressure. But it found no change in diastolic blood pressure.

However a recent trial in 68 adults who already had high blood pressure found beetroot juice reduced systolic and diastolic blood pressure.

Drinking beetroot juice can lower blood pressure.
Yevgeniya Shal/Shutterstock

The men were randomly assigned to drink 250ml (one cup) of beetroot juice daily for four weeks or a non-active placebo.

Blood pressure in the men who drank the beetroot juice reduced over 24 hours, with systolic blood pressure 7.7 mmHg lower and diastolic blood pressure 5.2 mmHg lower.

Try wrapping whole fresh beetroot in foil and baking in the oven until soft, or grate beetroot and stir-fry with red onion and curry paste and eat as a relish.

Vitamin C

Vitamin C, or ascorbic acid, is found in fresh vegetables and fruit. An average serve contains 10-40mg of vitamin C.

In a review of 29 short-term trials of vitamin C supplements, people were given 500 mg of vitamin C per day for about eight weeks.

Blood pressure significantly improved, with an average reduction in systolic blood pressure of 3.84 mmHg and 1.48 mmHg for diastolic blood pressure.

Good news for fruit-lovers.
saschanti17/Shutterstock

When only those with existing high blood pressure were considered, the drop in systolic blood pressure was 4.85 mmHg.

However, those at risk of kidney stones need to be cautious about taking vitamin C supplements. Excess vitamin C is excreted via the kidneys and can contribute to the formation of kidney stones.

One advantage of getting more vitamin C from eating more vegetables and fruit is that you boost your potassium intake, which helps counter the effects of sodium from salt.

What to avoid to lower your blood pressure

Salt

Salt or sodium chloride has been used to preserve foods and as a flavour enhancer for centuries.

High salt intakes are associated with higher blood pressure.

Most Australians eat way too much salt.
HandmadePictures/Shutterstock

Adults need between 1.2 to 2.4g of salt each day (one-quarter to a half teaspoon), which is equivalent to 460 to 920mg of sodium.

But in Australia seven out of ten men and three in ten women eat way more than that – and much more than the upper recommended limit of 5.9 grams of salt (about one teaspoon) or 2,300 mg of sodium per day.

Further reading: How much salt is it OK to eat?

If you add salt to food yourself this pushes your sodium intake even higher.

A review of studies involving 3,230 people showed that reducing salt intakes by 4.4 grams a day could reduce systolic blood pressure by about 4.2 mmHg and diastolic by 2.1 mmHg.

In those who had high blood pressure there were even bigger reductions of 5.4 mmHg (systolic) and 2.8 mmHg (diastolic).

Avoid foods high in sodium. Don’t add salt and try to choose lower-salt versions of processed foods.

Alcohol

Consuming one or more alcoholic drink a day is associated with systolic blood pressure that is about 2.7 mmHg and diastolic blood pressure 1. 4 mmHg higher than non-drinkers.

Interestingly, when you first drink an alcoholic beverage, blood pressure goes down, only to rise later.

Drinkers have higher blood pressure than non-drinkers.
serenarossi/Shutterstock

A rise in blood pressure after drinking alcohol is more likely to happen when you’re awake, rather during sleep.

The bad news is that larger amounts of alcohol increase your risk of high blood pressure, especially in men, but also to a lesser extent in women.

Liquorice

High blood pressure due to eating black liquorice is rare, but case reports have occurred.

Most liquorice candy sold currently contains very little true liquorice root and therefore, little glycyrrhizic acid (GZA), the active ingredient.

Most liquorice contains very little liquorice root.
Siegi/Shutterstock

Occasionally, liquorice candy does contain GZA in large amounts. GZA causes sodium retention and potassium loss, which contributes to high blood pressure.

So check liquorice food labels. Take care if it contains liquorice root.

Caffeine

Caffeine is most commonly consumed in coffee, tea, cola and energy drinks.

High intakes of caffeine from coffee increase blood pressure in the short term.

You need to monitor your individual response to caffeine.
Billion Photos/Shutterstock

In a review of five trials, people given one to two cups of strong coffee had an increase in their systolic blood pressure of 8.1 mmHg and 5.7 mmHg for diastolic blood pressure, up to about three hours after drinking it.

But three studies that lasted two weeks found drinking coffee did not increase blood pressure compared with decaffeinated coffee or avoiding caffeine. So you need to monitor your individual response to caffeine.

Oatmeal and Blood Pressure | Livestrong.com

A diet high in fruits, vegetables, fiber and whole grains helps prevent obesity.

Eating a diet high in fiber and whole grains helps your body maintain a healthy blood pressure. Oatmeal satisfies both of those dietary requirements. According to the USDA National Nutrient Database, 100 grams of fortified oats has 10 grams of fiber, as well as 352 milligrams of calcium and 359 grams of potassium. In some studies, both calcium and potassium supplementation have effectively lowered blood pressure numbers.

Oatmeal Benefits Blood Pressure

Oatmeal can lower your blood pressure.

Eating oatmeal can reduce both your systolic and diastolic pressure. A blood pressure reading yields two numbers, such as 120/80. The first number is your systolic pressure, the second number is your diastolic pressure. In a study reported in the April 2002 issue of “The Journal of Family Practice,” researchers noted that eating oatmeal can reduce systolic pressure by as much as 7.5 points and diastolic pressure by 5.5 points. Adding oat cereals to your daily diet can reduce your risk of developing high blood pressure and help treat it if you already have the condition, according to the research team.

Fiber and Whole Grains

Eat whole, not refined grains.

According to HealthFinder.gov, eating a high fiber diet not only decreases your blood pressure, it also reduces your risk of death from heart disease by 22 percent. Oatmeal is a soluble fiber, which means that it dissolves in water, as opposed to insoluble fiber, which absorbs water. In a study reported in the September 2006 issue of the “Journal of the American Dietetic Association,” researchers noted that replacing refined carbohydrates with insoluble and soluble fiber helps reduce blood pressure levels. White rice and white bread are examples of refined carbohydrates. Eating a high-fiber, whole-grain diet also helps you maintain a healthy weight. Obesity is a risk factor for high blood pressure.

Oatmeal and Cholesterol

High cholesterol is a risk factor for developing high blood pressure.

High cholesterol is a risk factor for developing high blood pressure. Cholesterol clings to your arterial walls, restricting blood flow and increasing your blood pressure. The March 2007 issue of “American Journal of Therapeutics” published study results from the University of Zulia in Venezuela. Researchers found that men who followed the Step II American Heart Association diet for eight weeks and consumed 6 g daily of beta-glucan, the type of fiber in oats, experienced a greater drop in their cholesterol than men who followed the AHA diet alone.

Calcium and Potassium

Calcium supplements help lower blood pressure as well.

In “Primary Prevention of Hypertension,” a report from the National Heart, Lung and Blood Institute, Dr. Paul K. Whelton writes that potassium supplementation helps prevent hypertension, or high blood pressure. Also, to a lesser degree, calcium supplementation helps reduce the blood pressure of anyone who already has hypertension. A daily serving of oatmeal contributes to your total intake of potassium and calcium.

Bowl of porridge to beat blood pressure

A new clinical study has found that eating oatmeal and other
wholegrain oat cereals can help control blood pressure levels. With
growing levels of hypertension costing health services millions in
treatment, the research comes as welcome news for health
authorities.

The study, published in the recent issue of the scientific
journal Preventive Medicine in Managed Care​, showed that 73
per cent of participants who ate oat cereal daily for 12 weeks were
able to reduce or eliminate their need for blood pressure
medication at an average annual saving of $197.63 per patient.

Only 42 per cent of a control group, who were fed low-fibre
cereals but with minimal beta glucan, (the soluble fibre found in
oats), reduced or eliminated their blood pressure medication.

Joseph M. Keenan, interim chair of the University of Minnesota’s
Department of Family Practice & Community Health and lead
author of the study, said it was one of the first studies to
quantify the cost savings of prescription drugs when using a
dietary approach to help combat high blood pressure.

“According to our findings, a diet containing soluble,
fibre-rich, wholegrain, oat-based cereals can reduce the need for
medicine to control hypertension and improve blood pressure control
among people being treated for high blood pressure,”​ he
said.

According to Dr Keenan’s study, the prescription drug savings
are estimated to be nearly $18.5 million a year. But that figure
excludes other significant savings – such as fewer office visits,
other drug-related complications and reduced monitoring costs.

Forty-five men and 43 women on medication and with blood
pressure of no greater than 160/100 mm Hg participated in the
study. In general, the normal blood pressure reading for adults is
120/80 mm Hg, with 120 representing the upper or systolic
blood-pressure number (SBP) and 80 representing the lower or
diastolic number (DBP). Studies indicate that lowering the systolic
and diastolic number cuts down on strokes and heart attacks.

About half the group received Quaker Oats cereals – Quaker
Oatmeal and Quaker Oat Squares – containing 5. 42 grams a day of
beta glucan found in oats. The other participants received minimal
beta glucan in their cereals. Besides the cereals, Quaker Oats​ provided partial financial support for the
study.

The research also reinforced the health benefits of oatmeal to
improve cardiovascular health. It showed significant differences
between the two groups for blood pressure, total cholesterol, and
so-called ‘bad’ cholesterol, low-density lipoprotein (LDL), and
plasma glucose. In the oat-treatment group, the study also reported
that 36 per cent were able to reduce their blood pressure
medication entirely, compared with only nine per cent in the
control group. While the control group registered virtually no
change in systolic and diastolic blood pressures, the oat-cereal
group recorded significant reductions.

Dr Keenan said that although more research was needed to confirm
the findings of the study, the blood pressure reductions observed
“can make a meaningful contribution to clinical management of
blood pressure – especially in the context of diet as an adjunct to
medication”​. He noted that in addition to the medication
reduction there was better control of their hypertension.

It is not fully understood exactly how oats can help reduce
blood pressure , but Dr Keenan said that oats’ total and soluble
fibre, mineral content and grain antioxidants may contribute to the
favourable blood pressure results, “possibly via an improvement
in insulin sensitivity.”​

He also noted that consumption of high-fibre cereals, as used by
the test group, “is an easy and simple way for a person to
increase total and soluble fibre intakes, thus helping to reach the
dietary fibre goal of 25 to 30 grams a day”​ .

Best Breakfast Options To Control High Blood Pressure

High blood pressure can increase the risk of heart diseases

Highlights

• Hypertension should not be left untreated
• Sodium intake should be reduced to control hypertension
• Oats is a healthy breakfast option for high blood pressure

High blood pressure or hypertension can be controlled with simple diet and lifestyle changes. Similarly, some modifications in your breakfast can help you control blood pressure numbers. Breakfast is the most important meal of the day. You should eat the healthiest foods during breakfast to ensure a better flow of energy throughout the day. The right breakfast options can help a hypertension patient maintain blood pressure numbers. Foods rich in potassium are the best options for hypertension patients. Starting your day with a filling breakfast is one good method to control high blood pressure. Here are some healthy breakfast options for hypertension patients.

Hypertension: Breakfast options for high blood pressure

1. Oats

Starting your day with oats is the best fuel you can give to your body. Oats are high in fibre which is beneficial for high blood pressure. Sodium intake should be controlled if you have high blood pressure. Oats are low in sodium which makes it a great option for high blood pressure diet. Oats are easy to prepare, you can consume them for breakfast.

2. Yogurt with fruits

Yogurt is another healthy option that is good for high blood pressure. According to studies yogurt is good for high blood pressure. But always choose a low-fat yogurt with no added sugar and artificial flavours. You can add some fruits to yogurt to make it more nutritious.

High Blood Pressure: Yogurt is beneficial for blood pressure; add fruits to yogurt for breakfast
Photo Credit: iStock

Also read: Hypertension: Can Yogurt Help You Control High Blood Pressure? The Best Time Have It And How Much
 

3. Egg

When it comes to breakfast eggs might be the first thing that comes up. You can cook eggs in various ways and enjoy for breakfast. Eggs are also a well-known source of protein which is perfect for breakfast. Egg whites are especially good for high blood pressure. You can prepare scrambled eggs and add some vegetables to it.

Also read: Hypertension: Can Yoga Reduce Blood Pressure? Know 5 Best Yoga Poses For High Blood Pressure

4.

Nuts, seeds and low-fat dairy

Nuts and seeds rich in potassium are good for high blood pressure. You can choose low-fat milk or a mixture of nuts and seeds for breakfast. Some of the best nuts and seeds for high blood pressure are pumpkin seeds, squash seeds, pistachios, almonds, cashew and walnuts.

Hypertension: Nuts are filling as well as good for blood pressure
Photo Credit: iStock

5. Banana and berries

Banana is a well-known source of potassium. It is one of the best options to choose from. Bananas are also sodium-free and also rich in antioxidants. It will control blood pressure and promote heart health. You can eat berries with banana as they are also loaded with antioxidants and essential vitamins.

Also read: Hypertension Prevention: Try Cardamom To Control High Blood Pressure, Here’s How It Works

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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High blood pressure: Eat oats for breakfast to lower reading

High blood pressure affects one in four people in the UK, according to government figures. The condition rarely has noticeable symptoms, which can make it difficult to diagnose, but if high blood pressure is left untreated, it can increase a person’s risk of heart attack and stroke happening. The best way to find out if you have high blood pressure is to have your reading regularly checked, either by your GP or pharmacist or using a blood pressure monitor at home. To avoid the complications associated with high blood pressure, experts recommend making some simple lifestyle changes, such as making healthier food choices.

As a general rule, experts recommend cutting down on the amount of salt in food and eating plenty of fruit and vegetables.

This is because salt raises blood pressure, but potassium found in fruit and vegetables has been found to counteract this.

It’s also recommended to eat a low-fat diet including lots of fibre, such a wholegrain rice, bread and pasta, as this has been found to lower blood pressure also.

But when it comes to specific foods with blood pressure-lowering qualities, and what many people consider the most important meal of the day, breakfast, what should you eat?

A number of studies have suggested eating oats can help keep blood pressure in check.

As mentioned before, fibre can be beneficial to blood pressure, but it’s soluble fibre in particular (contained in oats) which has been associated with lowering blood pressure. 

A 12-week study involving 110 people with untreated high blood pressure found consuming 8g of soluble fibre from oats per day reduced both systolic and diastolic blood pressure, compared with the control group. 

Systolic pressure is the higher number on a reading and measures the force at which the heart pumps blood around the body.

Diastolic pressure is the lower number and measures the resistance to the blood flow in the blood vessels.

Another six-week study in 18 people with elevated blood pressure levels demonstrated those who consumed 5.5g of beta-glucan (a soluble fibre) per day experience a 7.5 and 5.5mmHg reduction in systolic and diastolic blood pressure, compared with a control group. 

Furthermore, a four-week study in 88 people taking medication for high blood pressure showed 73 per cent of those consuming 3.25g of soluble fibre from oats daily could either stop or reduce their medication, compared with 42 per cent of participants in the control group. 

Of course, treatment for high blood pressure, if it’s been diagnosed, should not be replaced with oats without the recommendation of a doctor.

If you’ve been diagnosed with the condition your GP will be able to recommend the best treatment for you.

Alongside eating a healthy diet, the NHS says being active can help keep blood pressure in check.

The health body explains: “Being active and taking regular exercise lowers blood pressure by keeping your heart and blood vessels in good condition.

“Regular exercise can also help you lose weight, which will also help lower your blood pressure.

“Adults should do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity, such as cycling or fast walking, every week.

Physical activity can include anything from sport to walking and gardening.”

A certain drink has also been found to lower blood pressure. 

90,000 Oatmeal reduces pressure and weight

Perhaps only a deaf person has not heard about the benefits of oatmeal. Its dietary properties are full of articles on the Internet and in print. But recently, studies have been carried out that have added glasses to the treasury of the medicinal properties of this amazing porridge. To begin with, let’s go a little deeper into the topic and find out some interesting facts about the usual and familiar to everyone oatmeal.

At one time, the great Hippocrates himself recommended the use of tea brewed from oatmeal.And there is no doubt about his authoritative opinion. It has long been known that oatmeal is rich in vitamin B, which makes it a good natural sedative. Try to eat a plate of oatmeal, a feeling of warmth and languor will appear in the body and soul. Believe me, the dream will be very deep.

It can take a long time to list the advantages of this inexpensive but useful product. But it is important to understand that residents of large cities simply need to eat oatmeal at least once a week. It removes toxins from the body surprisingly well and stimulates brain activity.

But let’s go back to where the article began, namely, to the study conducted by American scientists. A control group of subjects suffering from hypertension was asked to consume 120 g of oatmeal daily. The results were amazing. In the course of the research, it turned out that after a month and a half, almost 75% of the subjects had constant pressure decreased by 5 mm Hg. Art. And for several people this indicator was three times better – 15 mm Hg. Art.

It is difficult to judge exactly how oatmeal acts on the process of reducing pressure, but we can safely say that this is a completely working way to help reduce pressure without the use of medications.It should be noted that the use of oatmeal in combination with a decrease in salt intake, weight loss, healthy sleep and regular exercise, has a fantastic effect in terms of normalizing high blood pressure. The control group showed positive dynamics already in the fourth week. Moreover, the decrease in pressure occurs on an ongoing basis, subject to the regular use of oatmeal.

Oatmeal also contributes to weight loss. If you eat oatmeal in the morning, you will not feel hungry much longer.And this will lead to weight loss without exhausting diets.

Photo: m.memohaber.com

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How oatmeal affects blood pressure

Despite the fact that oats are harvested in the fall, oatmeal can be purchased at any time of the year.This product is most often consumed in the morning, since you do not need to spend a lot of time preparing oatmeal, and the dish itself energizes and does not burden the digestive tract.

A proper breakfast based on oatmeal allows you to forget about the feeling of hunger for a long time, which saves you from gaining extra pounds. The product is the leader in the amount of soluble fiber in the form of beta-glucan. Thanks to this feature, oatmeal slows down the sugar release processes. Therefore, a light breakfast has a low glycemic index.As a result, it will be beneficial for diabetics, who will be able to better control the concentration of sugar in the blood.

Of course, oatmeal is not only fiber. It also includes trace elements, vitamin complexes and other useful substances. Oatmeal on the water is often recommended for people who are faced with diseases of the gastrointestinal tract.

The harm of oatmeal is manifested in individual tolerance and celiac disease. With excessive and prolonged use of oatmeal, constipation caused by an excess of insoluble fiber can appear.But the high content of phytic acid runs the risk of leading to problems with calcium absorption.

Since soluble fiber reduces the amount of “bad” cholesterol by 15%, oatmeal lowers blood pressure. As a result, the risks of developing diseases of the cardiovascular system are reduced. Studies have shown that oatmeal contains the chemical elements avenanthramine, which prevent blood cells from settling on the walls of blood vessels. This property allows you to resist one of the main causes of the development of heart disease.It is noted that a serving of oatmeal normalizes blood pressure, thereby reducing a person’s need for medicines for high blood pressure.

With increased pressure, supporters of traditional medicine recommend cooking oatmeal in different ways, alternating these variations. For example, if there are problems with the gastrointestinal tract, then the dietary version of porridge on the water will do. If everything is in order with the digestive system, then oatmeal with milk will do. It is better to add dried fruits, berries, nuts, fresh fruits to the finished porridge.This breakfast will be a great start to the day. Cookies made from oat flour will be a good dessert for tea. Instant cereals are popular, which come in portioned bags with pieces of fruits and berries, however, due to the maximum processing of the flakes, the benefits for the body will be much less than from ordinary loose rolled oats.

90,000 Oatmeal – a super product that lowers high cholesterol, blood pressure, blood sugar, promotes weight loss and better sleep

Lack of free time for cooking homemade food pushes residents of megacities to eat unhealthy products, most of us have breakfast with sandwiches, baked goods, fast food.But cooking oatmeal does not take long, especially if you pour boiling water over the oatmeal overnight. In the morning it will be almost ready-made breakfast – warm it up, add butter or milk, and that’s it. And we forget about how useful this product is. So, the beneficial properties of oatmeal: Reduces the risk of cardiovascular disease and oncology Scientists at Harvard University, based on the analysis of nutrition, lifestyle and health of 100,000 people for 14 years, came to the conclusion that regular consumption of only 28 grams of oatmeal or brown rice, or any whole grain food (just 1 serving per day) reduces the risk of diabetes and cardiovascular disease.Since oatmeal is rich in antioxidants that protect the body from free radicals, its use also reduces the risk of cancer. So, scientists from Holland and Great Britain, after conducting a number of studies, came to the conclusion that an increase of even 10 grams. in the daily diet of foods rich in fiber, reduces the risk of rectal cancer by 10%. Lowers Cholesterol Because oats are high in fiber, one serving of oatmeal per day can lower cholesterol levels by 5-15%.how to lower cholesterol without pills). Reduces Blood Sugar and Promotes Weight Loss Oatmeal may reduce the risk of type 2 diabetes. This is because oatmeal is a slow carbohydrate and has a low glycemic index. Since having oatmeal for breakfast, a person remains full for a long time – this helps to stabilize blood sugar levels and helps keep weight under control. Helps Lower Blood Pressure The American Journal of Clinical Nutrition, the American Journal of Clinical Nutrition, also published a study that found oatmeal to be effective as a blood pressure lowering drug, similar to drugs.That is, including it in the daily diet can help control blood pressure levels. Ideal for athletes And of course, it is indispensable for athletes, especially in the morning for breakfast. According to a study published on the pages of “JAMA: Internal Medicine” – the effectiveness of a workout is significantly increased if an athlete ate a portion of oatmeal porridge 1 hour before it. It contains a large amount of carbohydrates and proteins, and an abundance of fiber maintains a sufficient level of energy in the body for a long time.Boosts Immunity and Relieves Depression A study published in Molecular Nutrition & Food Research found that oatmeal contains beta-glucans, which are involved in the release of cholecystokinin, a neuropeptide hormone that is an antidepressant that controls appetite and makes you feel full. In addition, beta-glucans are considered immunomodulatory agents, that is, they help to increase the body’s resistance to infections (see drugs to increase immunity).Helps with insomnia Those with sleep problems can use it for dinner. With a deficiency of serotonin, a person experiences insomnia. Oatmeal contains a sufficient amount of vitamin B6, which stimulates the production of serotonin. Moreover, oatmeal promotes the body’s production of the sleep hormone – melatonin, therefore it is necessary for those who suffer from insomnia (see how to fall asleep quickly).

90,000 7 reasons to eat oatmeal every day: cleansing, lowering sugar levels, blood pressure, removing cholesterol, etc.| Healthy lifestyle diary

1. Cleansing the body

Oatmeal helps to eliminate harmful substances, toxins from the body, has a positive effect on the liver. In addition, it is rich in fiber, effectively cleanses the body and prevents constipation.

2. Excretion of cholesterol

Oatmeal does not allow the formation of cholesterol plaques, and in those that are already in the vessels, it stops growth. Promotes the elimination of “bad” cholesterol from the body.

Cholesterol in control: 10 tricks to help keep blood cholesterol at a safe level

3.Reducing sugar levels

Oatmeal contains a substance called inulin, which acts similarly to insulin, a hormone in our pancreas. Therefore, oatmeal is simply necessary for diabetics.

5 spices that lower blood sugar

4. Blood pressure

A portion of oatmeal normalizes blood pressure, reducing the need for taking drugs for hypertension.

5 ways to reduce blood pressure with simple and effective natural remedies

5.Brain

Oatmeal improves brain function, activates its activity. The silicon contained in oatmeal strengthens the cells of the nervous system. Vitamin B1 stimulates blood circulation in the brain, improves memory and concentration. Oatmeal is very useful for children due to the presence of phosphorus in it, which helps the development of the child’s brain and nervous system.

6. Energy source

The carbohydrates contained in cereals give our body the energy it needs for full functioning, including the brain (after all, it accounts for 20% of all energy consumed by us).It also helps us better deal with the anxiety and stress that the average person’s day usually fills. Therefore, by consuming oatmeal for breakfast every morning, we can more easily overcome the daily challenges and difficulties.

7. Weight Loss

Eating oatmeal on a regular basis will help to reduce weight and improve well-being. This cereal is low in calories, while it quickly gives a feeling of fullness. It is rich in nutrients and amino acids that have a beneficial effect on the liver.

Oatmeal has a mild diuretic effect, preventing the occurrence of fluid retention in the body, edema.

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Which oatmeal is best to eat

Of course, whole oat grain has all these properties. Instant oatmeal has several times less nutrients.

To speed up the cooking of whole grain oats, you can grind them lightly in a coffee grinder.The benefits will not diminish, and the cooking time will.

From my own experience, whole oatmeal is delicious. Especially with butter. I cook it in a slow cooker on the “stewing” mode for 1 hour. Perhaps you can cook less, but so – it will definitely be ready. For 1 glass of oatmeal, I take 3.5-4 glasses of water.

The information is provided for informational and educational purposes, does not claim to be reference and medical accuracy, and is not a guide to action.Be sure to consult with a specialist. Do not self-medicate.

All and images are taken from Yandex.Image.

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Oatmeal: Amazing Properties and Health Benefits – Smoothie

Today, oatmeal is one of the most popular cereals among adherents of a healthy diet in almost all countries of the world.Perhaps when you imagine a bowl of oatmeal, it does not make you hungry, as often the appearance of this healthy porridge is not to everyone’s liking. However, this does not affect the taste of porridge at all – it is simply incomparable, especially if you cook the oatmeal according to all the rules, with the addition of pieces of different fruits and berries. In addition, in the modern world, the number of people who care about their health is growing exponentially and for whom oatmeal is an integral part of a healthy lifestyle.

Oatmeal has won its popularity for a reason, because it is an excellent source of protein and a great food to start a new day. It has been around for centuries and has significant health benefits. Today there are several types of oatmeal (whole, steamed, etc.), and you can choose which of them will be the best and most convenient for you to prepare. In this case, you can use oatmeal in different ways, and not just cook porridge from them in the morning.

History of the origin of oats

The first traces of oats, dating back to the second millennium BC, were found during archaeological excavations in Mongolia and the northeastern provinces of China. In Europe, oats were discovered during the Bronze Age in Denmark, Switzerland and France. It was considered a weed and was used primarily as livestock feed.

According to the records of Pliny the Elder, an ancient Roman writer, the ancient Germans were the first people who began to cook porridge from this culture.The Romans and Greeks scoffed at them because they considered oats to be rancid wheat, suitable only for animals.

In Anglo-Saxon England, oat grains were ground into flour and made from it, very popular at that time cakes. Oats are also often used medicinally. For example, Dioscorides often used oat grains in his practice.

Oatmeal later became popular in Scotland, Germany, Ireland and Scandinavia. In Scotland, oatmeal became so popular that housewives even had special “porridge boxes” in which they put the leftover oatmeal, waited for it to harden, and consumed it as a dry oat bar.The Scots have formed many traditions around oatmeal, including how it is prepared and that oatmeal should only be eaten from a wooden bowl.

How oats grow

Oats are an annual plant. In other words, its life cycle begins and ends within one year. The most popular types of oats are white and red oats.

Oat plants should be planted in early spring. Unlike rye or wheat, oats have a high tolerance for rainy weather and a low need for heat.For proper germination, seeds need a well-moistened soil. Oat seeds take 7 to 20 days to germinate and the weather is sunny.

What are the varieties of oatmeal

When you eat oatmeal for breakfast, did you know that there are actually several types of oatmeal?

Oatmeal is made initially from oatmeal, which is fried at low temperatures before processing. The degree to which the oatmeal is roasted determines what type of oatmeal you end up with.

Here are the most popular types of oatmeal:

Instant Oats

This variety is often referred to as “Instant Oatmeal” because it makes oatmeal the fastest. To make a delicious breakfast with this type of oatmeal, simply add hot water to the cereal bowl and wait 1 to 2 minutes. This effect is achieved due to the fact that during processing, the oatmeal is highly crushed, which gives it a soft texture.

Steel-Cut Oats

This variety is also called “Irish porridge”. These are whole oat grains, cut into 3-4 parts. The name also explains this way of processing oatmeal. Translated from English Steel-Cut Oats – “steel cut oats.” This type of oatmeal requires a longer cooking time than other types of oatmeal. After boiling, the oatmeal retains its structure and its texture remains slightly elastic.

Rolled Oats

This type of oatmeal is reminiscent of our Hercules.In the countries of Europe and America, it is called “traditional” or “old” oatmeal. These flakes have a more pronounced taste and aroma, they undergo less processing during manufacture and do not contain husks.

For the production of Rolled Oats, pre-cut oat grains are steamed and flattened under a special press. Therefore, this oatmeal cooks very quickly and its texture is homogeneous, pleasant and very tender. In Europe, this type of oatmeal is most often used for making baked goods and confectionery.

Fun Facts About Oatmeal

1. The three oat-producing countries include Russia, Canada and Poland. However, the company that produces the largest quantities of oatmeal is located in the US, Iowa. It is there that the world’s most popular brand Quaker Oats is produced.
2. National Bunting Day – October 29.
3. However, January is considered the national month of oatmeal, with the highest sales of oatmeal.
4. The homeland of red oats is China.
5. Mountain bikers and BMX riders often use oatmeal as a healthy source of carbohydrates to maintain energy throughout the day.
6. An English dictionary from 1755 states that oats are only suitable for feeding horses in England, but suitable for human consumption in Scotland.
7. Popular oatmeal fillings include maple syrup, berries, bananas, milk, peanut butter and brown sugar.
8. The first people to use oatmeal as a hot breakfast food were the Greeks.
9. Every weekday morning in Portland, a special hot oatmeal cart rides the streets and delivers unique flavors.
10. It is known that only 5% of the grown oats are consumed by humans, the remaining 95% are used for livestock feed.
11. Every year Scotland hosts the World Oatmeal Cooking and Eating Championship.
12. The most popular oatmeal dish after oatmeal is oatmeal cookies.

Nutritional Facts

1. Organic oatmeal has much more nutritional value than regular cereal.
2. One 100 gram serving of cooked oatmeal contains approximately 70 kcal, while 100 grams of dry oatmeal contains approximately 350 – 370 kcal.
3. Most of the sugar and fat are found in bagged oatmeal.
4. Oats are considered an excellent source of easily digestible and inexpensive protein, so oatmeal is an ideal breakfast for those who live a healthy and active lifestyle.

5. Oatmeal is also a good source of dietary lipids, as it contains more of them than other grains.Lipids provide the body with energy and help in the proper formation of the outer layer of cells.

Nutritional value of oatmeal

• Caloric value of dry product – 350 – 370 kilocalories per 100 grams
• Total fat – 1.4 g
• Saturated fat – 0.2 g
• Polyunsaturated fat – 0.4 g
• Monounsaturated fat – 0.4 g
• Trans Fat – 0g
• Total Carbohydrates – 12g
• Diet Fiber – 1.7g
• Sugar – 0.5g
• Protein – 2.4g
• Sodium – 49mg
• Potassium – 61 mg
• Vitamin A – 8% (of the RDA)
• Calcium – 8% (of the RDA)
• Iron – 33% (of the RDA)
• Vitamin B-6 – 15% (of the RDA)
• Magnesium – 6% (DV)

Oatmeal Benefits

If you think of oatmeal as the old-fashioned breakfast used by our grandparents, then you have yet to experience the real benefits of consuming oatmeal regularly.This delicious porridge has several dozen beneficial properties, which we will talk about further.

Oatmeal & Antioxidants

Oatmeal is packed with antioxidants that help the body and maintain good health. Antioxidants are essential for a healthy diet. They protect the body from harmful molecules called “free radicals” that oxidize the blood and the body. The oxidation process takes place in our body in order to fight germs and viruses.However, with excessive accumulation of free radicals in the blood, healthy cells of the body suffer. Antioxidants help stop this process in time and protect cells from damage.

Oatmeal for constipation

For good digestion and easy passage of food through the intestines, it is very important to consume a sufficient amount of dietary fiber. Oatmeal contains the fiber the body needs and will relieve many digestive problems.

Just one small serving of oatmeal contains a whopping 8g of soluble and insoluble fiber.Insoluble fiber, entering the intestines, absorbs water and swells. This makes the stool softer and passes easily through the intestines.

To get rid of constipation, you need to slowly increase the amount of fiber consumed, and also drink plenty of water – at least 2 liters per day. By following all the recommendations, you will avoid gas formation, bloating and the development of diarrhea.

Oatmeal to improve insulin sensitivity and to prevent diabetes mellitus

Diabetes is a metabolic disease in which blood glucose levels are poorly controlled.At the beginning of the development of the disease, diabetes manifests itself in various symptoms, the main of which are frequent urination, thirst, chronic fatigue and blurred vision. If diabetes is not treated on time, it can lead to more serious consequences, such as damage to nerves and kidneys, cardiovascular problems, stroke and hearing impairment.

It is very important that your body has a low sensitivity to insulin. This will prevent the development of many diseases, especially diabetes mellitus.To achieve this goal, you need to include in your diet as many low-glycemic index foods as possible that do not cause a sharp jump in blood sugar levels. Our favorite oatmeal is also on this list.

Oatmeal can improve the body’s sensitivity to insulin, a hormone produced by the pancreas that serves many purposes in the body. One of these goals is the conversion of carbohydrates into energy. In addition, insulin is vital for the metabolic process.

Oatmeal is the # 1 product for people with pre-diabetes and advanced diabetes. It is digested by the body for quite a long time, while leaving a prolonged feeling of satiety, it is able to reduce blood glucose levels and keep them at the proper level. This is because oatmeal contains a lot of vegetable fiber, which, according to numerous studies, reduces the risk of developing diabetes by 30%.

Energy boost oatmeal

Oatmeal is a common favorite breakfast for bodybuilders and athletes for its tremendous ability to boost energy levels.Oatmeal contains complex carbohydrates and a lot of protein, which fill the body with strength and increase endurance.

Oatmeal is slowly absorbed by the body, so you will feel full for a very long time. This feature is very important for people who work out in the gym every day, as it will allow them not to feel tired after training.

In addition, oatmeal contains thiamine, niacin and folic acid. These vitamins help the body metabolize energy and maintain energy levels throughout the day.

Oatmeal for hemoglobin formation

Hemoglobin is a protein found in red blood cells. It carries oxygen to all organs and tissues of the body, thereby supporting its vital functions. Low hemoglobin levels lead to numerous health problems such as anemia, decreased immunity, cardiomyopathy, and chronic fatigue. Each serving of oatmeal contains a sufficient dose of iron, which is necessary for the formation of hemoglobin.Therefore, by including oatmeal in your diet, you will maintain the level of iron in your blood at the proper level.

Oatmeal and cholesterol levels

High levels of “bad” cholesterol are a serious health problem, as they can lead to the development of diseases of the cardiovascular system, including heart attack and stroke. Oatmeal is rich in soluble fiber, which can help normalize LDL (low density lipoprotein) levels. In addition, soluble fiber helps reduce the absorption of cholesterol into the bloodstream.

Oatmeal to increase muscle mass

If you want to increase your muscle mass or simply improve the external relief, then try to start your morning with a plate of hot oatmeal. Oatmeal is an excellent source of healthy carbohydrates and its glycemic index is very low. Thanks to these benefits of oatmeal, you will lose more fat during your workouts while preserving your muscles.

Oatmeal is an ideal product for those who follow a healthy lifestyle and consider the daily calorie content of their diet.Just ½ cup of oatmeal contains a whopping 5 grams of protein, 27 grams of carbohydrates, 2 grams of fat, and a lot of fiber.

Slimming oatmeal

Since oatmeal is a carbohydrate, many people think that it should not be included in the diet when trying to lose weight. However, this statement is not true. Oatmeal has a high nutritional value, fills the body with energy and helps to quickly get rid of extra pounds.

Compared to other breakfast foods, oatmeal soluble fiber takes a long time to be digested by the body.The healthy carbohydrates of oatmeal will keep you from getting hungry quickly and, therefore, eat more than you should during a meal.

In addition, oatmeal has a low glycemic index and practically does not affect blood sugar levels. These factors make this delicious porridge a great breakfast option for those looking to lose weight quickly and effectively. Studies have shown that incorporating oatmeal into your diet will speed up your metabolism, which will also help make your body slimmer.

Muscle Recovery Oatmeal

Proteins and complex carbohydrates are required for muscle recovery after physical exertion, as well as for the creation of new muscle tissue cells. Oatmeal contains both, so it is a wonderful product for people who are involved in hard physical work, as well as for bodybuilders and athletes.

Iron is also necessary for the formation of muscles, which is found in large quantities in oatmeal.This essential mineral carries oxygen throughout the body, including the muscles.

In addition, complex carbohydrates are converted into energy, which your body will burn during training. This will protect the muscle mass, sometimes earned by hard work, from “burning”.

Reduces the risk of developing asthma in children

Asthma affects a huge number of people around the world and is one of the most common diseases in children. This chronic illness has a direct effect on the airways and lungs.

Side effects of this disorder include respiratory sensitivity to extreme heat and cold, wheezing, airway inflammation, coughing, chest pain, and shortness of breath.

One study found that adding oatmeal to the diet of children under 6 months of age could actually reduce their risk of developing asthma in the future.

Oatmeal to saturate the body with protein

Protein is necessary for our body for the formation of muscle tissue, skin, organs, hair, nails, immune and circulatory systems.In addition, it is needed for tissue repair and for the production of hormones and enzymes. Protein can without a shadow of a doubt be called a “building material” for the body.

Every day we should consume 45 to 57 grams of protein, depending on age and gender. Just ½ cup of oatmeal contains 5 grams of protein, making them a great addition to your diet.

Oatmeal to balance estrogen

In case of hormonal imbalance in the body, a malfunction occurs, which manifests itself in various symptoms, such as anxiety, depression, hot flashes, weight gain, fatigue, decreased libido, blurred vision.

To balance your hormones, try oatmeal in your diet. It contains a high content of fiber, which tends to interact with estrogen and remove excess hormones from the body.

Oatmeal for sight

Oatmeal, in addition to the above benefits, is an excellent food for eye health. It contains vitamin A, which is very important for good vision.

Vitamin A is composed of antioxidant compounds that are essential for the formation of bones, the immune system and vision.Vitamin A also protects the cornea (surface) of the eye. It creates barriers against viruses and bacteria that can cause eye infections.

Several studies show that vitamin A plays an important role in reducing the risk of macular degeneration, which causes vision loss. In addition, vitamin A can be an effective remedy for dry eyes.

Oatmeal to improve mood

Research shows that your diet can have a direct impact on your mood.Eating food that you don’t like can cause real depression. However, oatmeal can help fight this condition and improve mood.

Oatmeal contains healthy carbohydrates that stimulate the production of serotonin. Serotonin is a neurotransmitter produced by tryptophan. It has a direct effect on appetite, impulse control, sleep, and mood enhancement.

Oatmeal and muscle disorders

Potassium, commonly associated with eating bananas, is required by our bodies for healthy muscle contraction.The ions released by potassium aid in reflex reactions and support the function of the brain and nervous system.

Oatmeal contains 61 mg of potassium per 100 gram serving. Therefore, the inclusion of oatmeal in the diet will be an excellent prevention of muscle contraction disorders.

Oatmeal for monitoring blood carbon dioxide levels

The recommended daily sodium intake for a healthy adult is 1500 mg. Oatmeal contains 49 mg sodium per 100 g dry product.

Sodium is required to remove excess carbon dioxide in the body, which can lead to respiratory problems, nervous system damage, hypercapnia and cell damage.

Oatmeal against migraine

According to studies, people who suffer from chronic migraines often have a lack of magnesium in their blood. Accordingly, if you include in the diet more foods containing magnesium, you can forget about this problem forever.

Magnesium is one of the five most important minerals found in the body. It is necessary for the proper functioning of the nervous system, as well as for the absorption of many vitamins and for the maintenance of other life processes.

Just one serving of cooked oatmeal contains 15% of the daily recommended intake of magnesium. So if you suffer from migraines, try eating a bowl of oatmeal every morning.

Fertility oatmeal

Surprisingly, oatmeal is also able to restore the reproductive system.Daily use of oatmeal will ensure a healthy libido and proper functioning of the reproductive glands thanks to the content of vitamin A.

A lack of vitamin A can cause conditions in the body such as ovarian atrophy and a decrease in the production of sex hormones in men and women. In addition, vitamin A deficiency has a direct effect on spermatogonial differentiation and testicular shrinkage in men.

Oatmeal for blood pressure regulation

High blood pressure is a serious problem that affects many people.Hypertension can lead to heart attack, heart failure, fragility of blood vessels, and other cardiovascular diseases.

More than 20 studies on the effect of dietary fiber on blood pressure have shown that people who eat a high-fiber diet experience significant decreases in blood pressure. Oatmeal contains a lot of plant fiber that will help you keep your blood pressure at the right level.

Oatmeal for the prevention of anemia

Anemia develops when your body lacks red blood cells (red blood cells) and / or hemoglobin. This condition is manifested by fatigue, a pale complexion, tingling in the legs, swelling of the tongue, shortness of breath, dizziness, and headaches.

Oatmeal contains a fairly high amount of iron, so regularly consuming oatmeal, you will replenish the reserves of this important mineral and prevent the development of anemia.

Oatmeal for overeating

If you are constantly feeling hungry, then including oatmeal in your diet may be the best choice to prevent overeating. Because oatmeal is rich in protein and fiber, it will help you feel fuller for a longer period of time.

In addition, oatmeal contains a substance called beta-glucan. This compound stimulates the hormone cholecystokinin, which is responsible for the speed and duration of satiety.

Oatmeal for PMS

Oatmeal contains vitamin B6, which is effective in relieving the symptoms of premenstrual syndrome (PMS). This vitamin helps fight PMS-related mood disorders by producing amino acid transmitters such as dopamine and melatonin. These key components determine your behavior and mood.

Daily Vitamin B6 Help will help reduce moodiness and depression that are commonly associated with PMS.

Oatmeal for acne treatment

This is another incredible property of oatmeal! According to research, oatmeal is very effective in treating acne. It reduces excess oil on the skin without clogging the pores. To do this, it must be used externally in the form of a mask. Oatmeal can also be used to make a wonderful cleansing facial lotion.

Oatmeal to regulate electrolyte balance

If you play sports and occasionally drink sports drinks, then you probably know what electrolytes are and how important they are to stay hydrated.Electrolytes include magnesium, potassium, calcium, chlorine, and phosphates.

The function of electrolytes is to regulate the work of the muscular system, as well as to control the heart rate and balance fluid levels in the cells of the body. With a lack of electrolytes in your body, you may experience fatigue, nausea, cramps, irregular heartbeat, and headaches.

Oatmeal contains magnesium, potassium and calcium, so this porridge is an excellent breakfast for regulating electrolyte balance.

Oatmeal to reduce the risk of coronary artery disease

In addition to fighting binge eating, the beta-glucan in oatmeal helps reduce the risk of coronary heart disease.

The US Archives of Internal Medicine presents data from a 19-year study that found foods rich in fiber and beta-glucan can help prevent heart disease. It was shown that the participants in the study significantly reduced the risk of developing coronary heart disease.

Oatmeal and eczema

Eczema is a skin disorder in which the skin is chronically inflamed. Eczema is sometimes referred to as “atopic dermatitis.” Symptoms of eczema include itching, redness and skin rashes, blistering and scaling.

Oatmeal is great for relieving eczema. It will be useful not only when taken internally, but also when applied topically to the skin.

If you suffer from allergic reactions or other diseases of the skin, then oatmeal will help soothe your skin.The antimicrobial ingredients found in oatmeal have the ability to inhibit bacterial growth.

To relieve pain and itching, you need to grind the oatmeal in a blender or coffee grinder, and then pour the resulting powder into a warm bath. When taking a bath, gently wash the affected areas with water so that the itching and pain calm down faster.

In addition, you can dilute oatmeal with a little hot water and apply the resulting paste topically. Another recipe for a soothing blend for relieving eczema includes 1/3 cup oatmeal or oatmeal, 1/2 cup hot water, 1 tablespoon honey, and 1 tablespoon Greek yogurt.Mix all ingredients and apply to skin.

Stroke Oatmeal

Studies have found that lowering salt intake and increasing potassium intake can reduce the risk of stroke by 21%. The potassium in oatmeal reduces the effects of salt on the body, thereby helping to normalize high blood pressure that can lead to stroke. In addition, potassium protects your body by preventing oxidative damage to your blood vessels and keeping them thick enough.

Oatmeal against colon cancer

Oatmeal is a powerful aid in the fight against colon cancer. It contains an important mineral, selenium, which is a powerful antioxidant. Selenium helps repair cells in the body and protects them from free radical damage.

According to numerous studies, antioxidants restore the structure of DNA, and are also able to fight cancer cells. Thus, oatmeal reduces the risk of developing cancer, especially colon cancer.

Oatmeal for the brain

A total of 100 grams of oatmeal contains 6 mg of iron, which is essential for healthy brain function. Iron, when it enters the body, promotes the transport of oxygen into the bloodstream. With the blood oxygen is transferred throughout the body, from cell to cell, which ensures the basic functions of the body.

The brain requires 20% of all oxygen that enters the body. This ensures proper brain function and improves your physical performance.

How to buy and store oatmeal

As we have already seen, oatmeal brings tremendous benefits to the body. However, it is very important when buying this healthy product to make the right choice, and then ensure proper storage of oatmeal.

This is what we will do next and learn how to choose oatmeal, as well as how to store dry and cooked food.

How to buy oatmeal

When buying oat flakes, first decide which type is right for you: instant flakes, regular flattened Hercules flakes, or perhaps you prefer cut into several pieces of grain, such as Steel-Cut Oats.It is important here that you cook from oatmeal. Maybe it will be an ordinary porridge, or maybe a pudding or dessert.

Different types of oatmeal have different cooking times, shelf life and nutritional value. The longer the shelf life of the oatmeal, the longer it takes to cook. The healthiest option is organic whole grain oatmeal (as opposed to pre-processed, flavored oatmeal).

Oatmeal can be purchased in almost every grocery store, as well as in markets and large hypermarkets.In small shops, you will most likely not be able to buy varieties like Steel-Cut Oats, so it is better to look for this type in large supermarkets.

Storage of ready-made oatmeal

If you have cooked too much oatmeal or, for example, you have absolutely no time to cook in the morning, you can safely store the pre-cooked porridge in the refrigerator for up to five days. Place the oatmeal in a plastic container, close the lid tightly and place on the top shelf of the refrigerator.In the morning, simply transfer the required amount of porridge to a plate and heat it up in the microwave. Add berries and fruits to the oatmeal if desired.

In addition, you can store ready-made oatmeal in the freezer. In this case, the shelf life will be much longer – up to 3 months. Simply divide the oatmeal into the desired size and store the portions in an airtight container. When you feel like indulging yourself with a plate of delicious oatmeal, remove a serving from the freezer and reheat in the microwave.

Storage of dry oatmeal

Oatmeal is a whole grain processed in various ways, which means that it contains oil that can go bad if not stored properly. To prevent this from happening, store dry oatmeal in a plastic or glass container in a dry, dark place (closet or kitchen cabinet). It is better to close the container tightly with a lid – this will protect the flakes from rodents and insects.

It is not worth storing oatmeal for a long time even under these conditions – their shelf life should not exceed 2 months.But if you still stock up on cereals for future use and understand that in two months your family simply will not be able to eat so much oatmeal, then feel free to pack the oatmeal in an airtight plastic bag and send them for further storage in the freezer. Flakes can be stored there for up to 4 months. In addition, you can store oatmeal in hermetically sealed bags not only in the freezer, but also simply on the refrigerator shelf. This method will also increase the shelf life up to 3 months.

How to Include More Oatmeal in Your Diet

Given the tremendous benefits that oatmeal brings to the body, incorporating more oatmeal into your diet will come in handy. Even if you don’t like oatmeal, you can always find tons of ways to add oatmeal to any meal, be it main course or dessert.

Here are 6 ways to increase the amount of oatmeal in your diet:

Oatmeal

Oatmeal is one of the simplest and most popular ways of eating oatmeal.It doesn’t matter how you prepare it: boil the flakes with hot water from a kettle, cook in the usual way or bake in the oven. Either way, hot oatmeal is a quick, easy and healthy breakfast option.

Night Bunting

This is the name given to oatmeal, which is cooked the night before. Usually it is not boiled, but simply soaked in any liquid (juice, yogurt, kefir, etc.). For this healthy meal, combine 1⁄2 cup oatmeal with 1 tablespoon chia seeds, a pinch of salt, ½ teaspoon vanilla extract, 1/3 cup Greek yogurt, and 2/3 cup milk.Mix all the ingredients with a spoon and refrigerate overnight. In the morning you will have a great breakfast, in which you will not even feel a hint of the presence of oatmeal. In texture and taste, “Overnight Oatmeal” is more like a delicate delicious pudding. To liven up the taste of this dish, you can add any other ingredients to it, such as blueberries, pumpkin puree, raisins, cinnamon or any fruit.

With proteins

Incorporate whole or ground oatmeal into main dishes (such as meatloaf, homemade meatballs, hamburgers, or stews) or use as a breading for chicken breasts and cutlets.This method adds extra nutrients to your proteins.

Smoothie

One of the easiest ways to reap the health benefits of oatmeal is to make your morning smoothie with it. Just add a few teaspoons of oatmeal to your shake ingredients and whisk everything in a blender to perfection.

You can also make oat milk smoothies. It is very simple to make: pour 2 tablespoons of oatmeal with a glass of hot water, let the mixture brew for about 10 minutes and beat it well in a blender.

More smoothie recipes can be found in our collection:

Desserts

Oatmeal and oat flour can be used to make a wide variety of desserts and pastries. For your body, such desserts will be much healthier than those made from ordinary white flour. Moreover, if you are a desperate sweet tooth and cannot live a day without some delicious cake, cookies or buns.

Oatmeal cookies, oatmeal rolls and oat bread are just some of the tastiest options for getting more oatmeal in dessert and baked goods for your diet.

Alcoholic cocktails

This option, of course, is not the most useful, but it also has a right to exist. One of the ingredients for cocktails that use oatmeal is honey oat vodka. To prepare it, you need to mix ¾ glass of honey and 2 glasses of oatmeal with a liter of vodka. Pour the resulting mixture into a glass container and place in a cool, dark place for 5 days. After that, take out the vodka and strain it from the rest of the oatmeal.Honey oatmeal vodka can be added to various cocktails or coffee.

Precautions

Oatmeal is rich in nutrients and is therefore an excellent part of a balanced diet. While oatmeal is generally safe to consume, some people may experience mild side effects from consuming it.

The most common side effects are:

Abdominal distension

Oatmeal is rich in highly soluble fiber and excessive consumption can lead to gas and bloating.To avoid this, include oatmeal in your diet, starting with small portions. Then slowly increase the amount of oatmeal you eat. Eventually, the symptoms of gassing will disappear.

Allergic reaction

Allergy to oats is very rare. People who have an intolerance to oatmeal usually experience an inflammatory response to oatmeal consumption, resulting in flu-like (but not life-threatening) symptoms.

People with gluten intolerance can also experience an unpleasant reaction of the body to eating oatmeal.Side effects of eating oatmeal in people with gluten intolerance include cramps, bloating, diarrhea, joint pain, rashes, and blurred vision.

If you are unlucky and have an intolerance to oatmeal, you should also avoid cereals, muesli, cereal bars, oat milk, beer and oat bread.

Other Precautions

1. Do not buy boxes of oatmeal in grocery stores that contain sugar and preservatives in addition to oatmeal.This “seasoned”, carefully processed oatmeal may contribute to an increased risk of diabetes (due to the high sugar content). Try to buy whole oatmeal that takes a long time to cook.
2. Oatmeal must be chewed thoroughly otherwise there is a risk of intestinal blockage. In addition, gas and abdominal pain due to the high fiber content of oatmeal can cause additional discomfort in patients suffering from digestive problems (such as irritable bowel syndrome).Therefore, if you have problems with digestion, it is better not to use oatmeal during periods of exacerbation.
3. People who have trouble chewing or swallowing food (possibly due to medical conditions) should also avoid eating oatmeal. In addition, oatmeal can be difficult to eat for people who wear dentures or who have some missing teeth.

Terminal

It doesn’t matter if you are young or old, lead an active or sedentary lifestyle, oatmeal will be useful for everyone.Oatmeal is an affordable and delicious food. It is packed with nutrients that are good for both body and mind. Whether you want more fiber in your diet, or simply want to reap the many health benefits, oatmeal is definitely worth having on hand.

I wish you health and well-being!

90,000 Doctors suggested whether hypertensive patients can eat oatmeal

This dish protects against high blood pressure better than others.

Every third adult Russian should be worried about the answer to the question of how to lower high blood pressure.

It turns out that this can be achieved through the use of an inexpensive food product, reports Chronicle.info with reference to 24apteka.

More than 30% of Ukrainians suffer from high blood pressure, and 25% have real hypertension. Persistently high blood pressure makes the patient more vulnerable to heart disease and strokes. For many years, science has been looking for ways to reduce the risk of developing hypertension.It has already been proven that weight loss, exercise, maximum salt reduction in the diet and healthy sleep lead to this. Nutrition, as it turns out, is also crucial. We know about those products, because of which the pressure builds up. And now scientists have named the dish, thanks to which blood pressure indicators can be reduced.

Be sure to start eating oat dishes! Eating two cups of these grains daily has significant health effects. The experiment showed that 75% of volunteers who ate two 60 g servings of oats daily had a decrease in blood pressure after 6 weeks.For the majority, it fell by 5 mm Hg, and for some even by 15. That is why oatmeal can be considered an excellent tool for the prevention of hypertension.

See also: Nutritionists have suggested how to “lose” 13 kg in two weeks

It is noteworthy that this is a very inexpensive and widely available product. Consequently, almost everyone can eat oatmeal or oatmeal. It is better to make it a habit at a young age, since hypertension is rapidly getting younger.Just do not need to add a lot of salt or sugar to such porridge to enhance the taste, since thereby its beneficial effect on blood pressure indicators will simply disappear.

10 reasons to eat oatmeal ›Articles and news› DoctorPiter.ru

The well-known dish from childhood – oatmeal – is not only nutritious and tasty food, but also the key to health and longevity. Read about the health benefits of oatmeal and find out 10 compelling reasons to eat oatmeal every day.

1. Oats contain a large amount of soluble fiber, which is effective in lowering blood cholesterol levels. Just 3 grams of fiber a day can help lower cholesterol levels by 8-23 percent. It’s important to note that just a cup of oatmeal contains 4 grams of fiber.

2. According to research by scientists from Harvard University, regular consumption of oatmeal reduces the risk of cardiovascular disease and type 2 diabetes.Scientists came to such conclusions after analyzing observations of the lifestyle, nutrition and health of more than one hundred thousand people for 14 years. The authors of the study showed that people who systematically ate oatmeal (or brown rice, which is also rich in fiber) were less likely to get heart disease. Consuming only 28 grams of whole grains per day, that is, a whole bowl of oatmeal, has a preventive effect.

Scientists also noted that oatmeal is a great food for athletes, especially for breakfast.Hearty porridge provides a lot of fiber and helps to maintain high energy levels in the body for a long time. The results of these studies were published on the pages of JAMA: Internal Medicine.

3. Oatmeal helps to keep weight under control. According to research published in Molecular Nutrition & Food Research, oatmeal contains beta-glucans, which promote the release of the neuropeptide hormone cholecystokinin in the body, which induces satiety and appetite control and is also an antidepressant.

4. In the American Journal of Clinical Nutrition, scientists presented the results of studies that showed that oatmeal acts on the human body as effectively as drugs that lower blood pressure, thereby helping to maintain normal levels. blood pressure.

5. Oatmeal has a low glycemic index, stabilizes blood sugar levels.That is why, eating oatmeal for breakfast, we stay full longer.

6. Oatmeal is also a rich source of antioxidants that protect our body from

free radicals, thereby preventing the development of cancer cells and cardiovascular disease.

7. From research by scientists in the UK and Holland, it follows that there is a direct link between the consumption of foods rich in fiber and a decrease in the risk of colon cancer.It turns out that every additional 10 grams of fiber in our diet reduces this risk by 10 percent.