What are the most effective foods for managing high blood pressure. How can dietary changes help lower hypertension naturally. Which nutrients play a crucial role in maintaining healthy blood pressure levels. What is the DASH diet and how does it benefit people with hypertension.

Understanding High Blood Pressure and Its Impact on Health

High blood pressure, also known as hypertension, is a common health concern that affects millions of people worldwide. It’s a condition where the force of blood against the artery walls is consistently too high, potentially leading to serious health complications if left unmanaged.

According to the American College of Cardiology and the American Heart Association guidelines, blood pressure is categorized as follows:

• Normal: Less than 120/80 mmHg
• Elevated: Systolic between 120-129 mmHg and diastolic less than 80 mmHg
• Stage 1 Hypertension: Systolic 130-139 mmHg or diastolic 80-89 mmHg
• Stage 2 Hypertension: Systolic at least 140 mmHg or diastolic at least 90 mmHg
• Hypertensive Crisis: Systolic over 180 mmHg or diastolic over 120 mmHg

Recent research has shown that maintaining lower blood pressure levels can significantly reduce the risk of heart failure, heart attack, stroke, and death. A study published in The New England Journal of Medicine found that participants who achieved systolic pressures below 120 mmHg experienced substantially fewer cardiovascular events compared to those aiming for less than 140 mmHg.

The Role of Diet in Managing High Blood Pressure

Diet plays a crucial role in managing high blood pressure. The National Institutes of Health (NIH) emphasizes that consuming nutrient-rich, low-sodium foods can naturally lower blood pressure. But why is this approach effective?

Dr. John Higgins, a professor of cardiovascular medicine at UTHealth McGovern Medical School, explains: “Natural nutrients are generally more packed with good antioxidants, which may get damaged when prepared for storage.” This means that whole, unprocessed foods offer superior nutritional benefits compared to processed alternatives or supplements.

The DASH Diet: A Proven Approach to Lowering Blood Pressure

The Dietary Approaches To Stop Hypertension (DASH) diet, recommended by the National Heart, Lung, and Blood Institute, has been shown to be particularly effective in managing hypertension. This dietary approach emphasizes:

• Fruits and vegetables
• Whole grains
• Low-fat dairy products
• Lean proteins (fish, poultry)
• Beans, nuts, and vegetable oils

The DASH diet also recommends limiting saturated fats, refined grains, processed foods, and added sodium. By following these guidelines, individuals can naturally lower their blood pressure and improve overall cardiovascular health.

Potassium-Rich Foods: Nature’s Blood Pressure Regulators

Potassium plays a vital role in regulating blood pressure. This essential mineral helps to counteract the effects of sodium and ease tension in blood vessel walls. Which foods are particularly rich in potassium?

• Bananas
• Sweet potatoes
• Spinach
• Avocados
• White beans
• Salmon

Incorporating these foods into your diet can help maintain healthy blood pressure levels. For instance, bananas are not only rich in potassium but also low in sodium, making them an excellent choice for those managing hypertension.

The Power of Whole Grains in Blood Pressure Management

Whole grains are an integral part of a heart-healthy diet. They’re rich in fiber, which can help lower cholesterol levels and indirectly contribute to better blood pressure control. Oatmeal, in particular, has been associated with blood pressure benefits.

Is Oatmeal Good for High Blood Pressure?

Oatmeal is indeed beneficial for individuals with high blood pressure. It’s high in soluble fiber, which can help reduce both total and LDL cholesterol levels. Additionally, oats contain unique compounds called beta-glucans, which have been shown to have blood pressure-lowering effects.

A study published in the American Journal of Clinical Nutrition found that consuming three servings of whole grains daily was associated with a 20% lower risk of hypertension. Oatmeal’s versatility makes it easy to incorporate into your diet, whether as a warm breakfast or as an ingredient in baked goods.

The Mediterranean Diet: A Heart-Healthy Eating Pattern

The Mediterranean diet has gained recognition for its numerous health benefits, including its positive impact on blood pressure. This eating pattern emphasizes:

• Abundant fruits and vegetables
• Whole grains
• Legumes and nuts
• Olive oil as the primary source of fat
• Moderate consumption of fish and poultry
• Limited red meat intake

The Mediterranean diet’s effectiveness in managing blood pressure is attributed to its high content of antioxidants, healthy fats, and fiber. A meta-analysis published in the Journal of Hypertension found that adherence to the Mediterranean diet was associated with a significant reduction in both systolic and diastolic blood pressure.

The Impact of Sodium Reduction on Blood Pressure

Reducing sodium intake is a key strategy in managing high blood pressure. The American Heart Association recommends limiting sodium consumption to no more than 2,300 milligrams per day, with an ideal limit of 1,500 mg for most adults.

Excessive sodium intake can cause the body to retain fluid, increasing blood volume and putting additional pressure on blood vessels. By reducing sodium intake, individuals can significantly lower their blood pressure.

Strategies for Reducing Sodium Intake

1. Choose fresh, whole foods over processed options
2. Read nutrition labels carefully
3. Use herbs and spices instead of salt for flavoring
4. Limit dining out and prepare more meals at home
5. Rinse canned vegetables to remove excess sodium

Implementing these strategies can help individuals gradually reduce their sodium intake and better manage their blood pressure.

The Role of Antioxidants in Cardiovascular Health

Antioxidants play a crucial role in maintaining cardiovascular health and managing blood pressure. These compounds help protect blood vessels from damage caused by oxidative stress and inflammation, both of which can contribute to hypertension.

Foods rich in antioxidants include:

• Berries (blueberries, strawberries, raspberries)
• Dark leafy greens (spinach, kale)
• Dark chocolate (with at least 70% cocoa content)
• Nuts (especially walnuts and pecans)
• Green tea
• Pomegranates

Incorporating a variety of antioxidant-rich foods into your diet can help support overall cardiovascular health and contribute to better blood pressure management.

The Importance of Healthy Fats in Blood Pressure Regulation

Not all fats are created equal when it comes to heart health and blood pressure regulation. While saturated and trans fats can have negative effects on cardiovascular health, certain types of unsaturated fats can be beneficial.

Omega-3 Fatty Acids: Nature’s Blood Pressure Regulators

Omega-3 fatty acids, found primarily in fatty fish, have been shown to have a positive impact on blood pressure. These essential fats help reduce inflammation, improve blood vessel function, and may even help lower blood pressure directly.

Sources of omega-3 fatty acids include:

• Salmon
• Mackerel
• Sardines
• Flaxseeds
• Chia seeds
• Walnuts

The American Heart Association recommends consuming at least two servings of fatty fish per week to reap the cardiovascular benefits of omega-3 fatty acids.

Olive Oil: A Mediterranean Staple for Heart Health

Olive oil, a cornerstone of the Mediterranean diet, has been associated with numerous cardiovascular benefits, including improved blood pressure control. Rich in monounsaturated fats and antioxidants, olive oil can help reduce inflammation and improve blood vessel function.

A study published in the European Journal of Nutrition found that regular consumption of extra virgin olive oil was associated with a significant reduction in both systolic and diastolic blood pressure. Incorporating olive oil into your cooking and as a dressing for salads can be an easy way to boost your heart health.

The Power of Plant-Based Proteins in Hypertension Management

Plant-based proteins offer numerous benefits for individuals managing high blood pressure. These protein sources are typically lower in saturated fat and higher in fiber compared to animal-based proteins, making them an excellent choice for heart health.

Legumes: A Nutrient-Dense Option for Blood Pressure Control

Legumes, including beans, lentils, and chickpeas, are excellent sources of plant-based protein and offer several benefits for blood pressure management:

• High in fiber, which can help lower cholesterol levels
• Rich in potassium, magnesium, and calcium – minerals crucial for blood pressure regulation
• Low in sodium and saturated fat
• Contain bioactive compounds that may have additional blood pressure-lowering effects

A meta-analysis published in the American Journal of Hypertension found that regular consumption of legumes was associated with a significant reduction in blood pressure.

Nuts and Seeds: Small Packages with Big Benefits

Nuts and seeds are nutrient powerhouses that can contribute to better blood pressure control. They’re rich in healthy fats, fiber, and various minerals that support cardiovascular health. Some of the best options include:

• Almonds
• Walnuts
• Flaxseeds
• Chia seeds
• Pumpkin seeds

A study published in the Journal of the American Heart Association found that incorporating nuts into a Mediterranean diet was associated with significant improvements in blood pressure and overall cardiovascular risk factors.

The Role of Dairy in Blood Pressure Management

Dairy products can play a beneficial role in managing blood pressure, particularly when choosing low-fat options. The DASH diet includes low-fat dairy as a key component, and for good reason.

Why Low-Fat Dairy Can Help Lower Blood Pressure

Low-fat dairy products are rich in calcium, potassium, and magnesium – minerals that are crucial for blood pressure regulation. Additionally, dairy proteins may have direct blood pressure-lowering effects.

A meta-analysis published in the journal Hypertension found that consuming three servings of dairy per day was associated with a reduced risk of hypertension. The benefits were most pronounced for low-fat dairy products.

Yogurt: A Probiotic Powerhouse for Heart Health

Yogurt, particularly unsweetened varieties, can be an excellent addition to a blood pressure-friendly diet. In addition to its mineral content, yogurt contains probiotics – beneficial bacteria that may have positive effects on blood pressure.

A study published in the American Journal of Hypertension found that regular consumption of probiotic yogurt was associated with a significant reduction in both systolic and diastolic blood pressure, particularly among individuals with elevated blood pressure.

The Impact of Lifestyle Factors on Blood Pressure

While diet plays a crucial role in managing blood pressure, it’s important to consider other lifestyle factors that can impact hypertension. The American Heart Association recommends several lifestyle modifications for individuals with high blood pressure:

• Increase physical activity
• Maintain a healthy weight
• Limit alcohol consumption
• Quit smoking
• Manage stress

The Role of Exercise in Blood Pressure Management

Regular physical activity is a powerful tool for managing blood pressure. Exercise helps strengthen the heart, improve blood vessel function, and can lead to weight loss – all factors that contribute to better blood pressure control.

The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity per week, along with muscle-strengthening activities at least two days per week.

Stress Management and Blood Pressure

Chronic stress can contribute to elevated blood pressure. Implementing stress-management techniques can be an important part of a comprehensive approach to hypertension management. Some effective strategies include:

• Meditation and mindfulness practices
• Deep breathing exercises
• Yoga
• Regular physical activity
• Adequate sleep

A study published in the Journal of Alternative and Complementary Medicine found that regular meditation practice was associated with significant reductions in blood pressure.

Putting It All Together: Creating a Blood Pressure-Friendly Meal Plan

Incorporating the principles of a heart-healthy diet into your daily meal plan doesn’t have to be complicated. Here’s an example of how you might structure a day of eating to support healthy blood pressure:

Breakfast

Start your day with a bowl of oatmeal topped with berries and a sprinkle of flaxseeds. Pair it with a serving of low-fat Greek yogurt for added protein and probiotics.

Lunch

Enjoy a colorful salad with mixed greens, cherry tomatoes, cucumbers, and grilled chicken. Drizzle with olive oil and balsamic vinegar. Include a side of whole grain bread or a small serving of quinoa.

Dinner

Prepare grilled salmon with a side of roasted sweet potatoes and steamed broccoli. Season with herbs and a squeeze of lemon instead of salt.

Snacks

Choose from options like fresh fruit, a small handful of unsalted nuts, or raw vegetables with hummus.

Remember to stay hydrated throughout the day, primarily with water. Limit sugary beverages and alcohol, which can contribute to elevated blood pressure.

By focusing on whole, nutrient-dense foods and incorporating a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats, you can create a diet that not only supports healthy blood pressure but also promotes overall well-being.

The Best Foods for High Blood Pressure

Eating a diet rich in unprocessed, low-sodium foods helps you manage hypertension.

By Jennifer Acosta ScottMedically Reviewed by Kelly Kennedy, RDN

Reviewed: December 21, 2021

Medically Reviewed

Eating the right foods, and avoiding unhealthy ones, can help keep your blood pressure in check.

Tara Moore/Getty Images

If you’ve been diagnosed with hypertension, or high blood pressure, your doctor has probably advised you to make a number of lifestyle modifications, such as exercise and dietary changes. According to the National Institutes of Health (NIH), eating a diet of nutrient-rich, low-sodium foods can lower blood pressure naturally.

“Natural nutrients are generally more packed with good antioxidants, which may get damaged when prepared for storage,” says John Higgins, MD, a professor of cardiovascular medicine at the UTHealth McGovern Medical School in Houston.

Dietary Recommendations Include Prioritizing Unprocessed Foods

Dietary recommendations from the National Heart, Lung, and Blood Institute — called the Dietary Approaches To Stop Hypertension, or the DASH diet for short — promote eating fruits, vegetables, whole grains, low-fat dairy, lean sources of protein such as fish and poultry, beans, nuts and vegetable oils, while also limiting saturated fats, refined grains, processed foods, and added sodium.

The advantage of getting these nutrients through whole foods, rather than through supplements, is that our body is able to use them better. “A number of times when we have just separated out the one nutrient that we think is good, such as omega-3 fatty acids, vitamin C, or vitamin E, and given it as a concentrated pill, it has been shown to be either not as effective or completely ineffective when compared to the natural foods,” Dr. Higgins says.

What Is Considered High Blood Pressure?

According to the guidelines by the American College of Cardiology and the American Heart Association, published in May 2018 in the Journal of the American College of Cardiology, the criteria for high blood pressure are as follows:

• 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

A large study of more than 9,000 patients, published in May 2021 in The New England Journal of Medicine, found that participants who got their systolic pressures below 120 mmHg saw their incidence of heart failure, heart attack, stroke, and death drop substantially in comparison with those who followed a more standard treatment plan, where the goal was to reduce their systolic pressure to less than 140 mmHg.

Lifestyle Changes Recommended for High Blood Pressure

The American Heart Association encourages people with high blood pressure to:

• Eat a diet rich in fruit, vegetables, and whole grain foods, as well as fish and skinless poultry
• Limit alcohol
• Increase their physical activity
• Lose weight
• Reduce the amount of sodium in their diet
• Quit smoking
• Manage stress

If you’re worried about your blood pressure, the first step is to see your doctor, in order to have your blood pressure checked. Then, after a discussion with your healthcare provider, it can help to start incorporating some of these foods into your meals. Your taste buds and your heart will thank you.

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One-Pan Baked Oatmeal

One-Pan Baked Oatmeal is one of the most delicious social media food trends to date — and it’s super easy to make! This oatmeal technique was made viral by the likes of @feelgoodfoodie and @smartgusto — and you’ll be so glad it found its way into your life.

contains  Dairy, Tree Nuts

4.1 out of 358 reviews

PREP TIME

5 min

COOK TIME

25 min

TOTAL TIME

30 min

Ingredients

Cooking or baking spray

2 ripe bananas

2 cups rolled oats

2 cups milk (of your choosing)

2 tbsp chia seeds

2 cups fresh berries (frozen would work, too!)

1 cup walnuts, roughly chopped

1 lemon, zested

Maple syrup, to taste

Directions

1

For step-by-step directions to make this recipe, visit The Feedfeed.

Nutrition Facts

Amount per serving

calories

455

total fat

19g

saturated fat

1.9g

protein

13g

carbohydrates

64g

fiber

8.9g

sugar

24.2g

added sugar

11.1g

sodium

40mg

TAGS:

Dairy, Tree Nuts, Mediterranean, Gluten-free, Heart-Healthy, Vegetarian, Low-Sodium, High-Fiber, Family-Friendly, Breakfast

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Potassium-Rich Bananas May Help Lower Blood Pressure

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These portable, easy-to-peel fruits are low in sodium and they’re also a good source of potassium, which can help to lower blood pressure, says Stephanie Dean, RD, of Baylor University Medical Center in Dallas.

“With certain blood pressure medication, you can have an increased need for potassium,” Dean says. “Some people could also be lacking it naturally in their diets. A lack of potassium does impact the muscles and heart rate.”

“Bananas are also full of fiber, which fills you up,” Higgins says.

To incorporate more bananas into your diet, add slices to cereal or your favorite fruit salad. Or try grilling or sautéing banana halves, then top with a small scoop of frozen yogurt.

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Yogurt Provides the Calcium Necessary for Normal Blood Pressure

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Yogurt is a good source of calcium — an 8-ounce serving of plain, lowfat yogurt provides 415 milligrams, per the NIH, almost one-third of an adult’s recommended daily value. Calcium deficiency can be a contributor to high blood pressure, according to Harvard Health.

“A lot of people associate calcium with something that children need, and stop focusing on calcium-containing foods as an adult, but the adult body still needs it,” Dean says.

Yogurt is a low-sodium food that’s great straight out of the container, but you can also use it as a creamy addition to a smoothie — just mix a cup with diced portions of your favorite fruit in the blender. Choose plain, unsweetened yogurt whenever possible. Nonfat, plain Greek yogurt also makes a great substitute for sour cream!

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Salt-Free Seasonings Add Flavor

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Adding seasonings to your food can help you cut down on the amount of salt you use. But while many of the spice blends available at the grocery store can add flavor to your dishes, they’re often not low in sodium. Instead of using a premade mixture, make your own seasoning to help lower blood pressure by tossing together fresh or dried herbs and spices, which contain no salt.

For example, to flavor a healthy dish of whole-wheat pasta, mix up an Italian blend of dried rosemary, oregano, and thyme. Avoid things that have “salt” in the title, such as garlic salt and onion salt, and opt for the “powder” versions instead, which don’t have added salt.

RELATED: 10 Sneaky Sodium Bombs

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Cinnamon May Help Lower Your Blood Pressure

Jeff Wasserman/Stocksy

Cinnamon, in addition to being flavorful and associated with a number of health benefits, may also help reduce your blood pressure, according to a study published in April 2021 in the Journal of Hypertension.

You can sprinkle it on oatmeal, stir it into stews and chili, or use it in stick form to flavor coffee and hot cocoa.

RELATED: 10 Healthy Recipes to Make With Cinnamon

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Potassium-Packed White Potatoes May Help Lower Blood Pressure

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The humble Idaho potato often gets a bad rap, but when prepared properly it can be a great source of potassium, which can help lower your blood pressure. Potatoes are also a low-sodium food and a good source of fiber, plus they’re fat- and cholesterol-free.

Split a baked potato and sprinkle it with one of your herb blends, or top with a dollop of low-fat or fat-free sour cream or plain Greek yogurt and chopped chives for a delicious, guilt-free meal or side dish.

RELATED: 7 Potato Recipes That Are Actually Good for You

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Fresh Fish Are Part of a Heart-Healthy Diet

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Many fish are a great source of lean protein while other varieties offer omega-3 fats, which some research has linked heart-health benefits, according to Harvard Health. Certain fish, such as trout, are rich in vitamin D. “People usually don’t get enough vitamin D from food, so this is one way to boost your intake,” Dean says.

A fresh fish fillet needs only minimal preparation. Keep it low-sodium by brushing on a little olive oil, sprinkling it with cracked black pepper, and baking or grilling it for a few minutes — it’s easy and flavorful.

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Fiber-Filled Oat Bran Has Many Heart-Healthy Benefits

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Oatmeal is a great breakfast choice if you have high blood pressure, but oat bran can provide even more health benefits, since it’s higher in fiber, which can help to lower blood pressure and improve digestive health.  Oatmeal also contains soluble fiber, which has been shown to reduce cholesterol levels.

Opt for old-fashioned or steel-cut oats, which are less processed than other varieties. Keep it low-sodium and prepare your oats as a hot cereal topped with fruit or use it in pancakes. You can also add oat bran to many baked goods, such as muffins or bread.

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Nutrient-Packed Lima Beans Are Superfoods to Help Lower Blood Pressure

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As with most beans, lima beans are an excellent source of fiber and a good source of protein, but they also pack a bonus for people who want to lower blood pressure: They’re higher in potassium than some of their counterparts, making them a good choice for a diet for high blood pressure.

To serve lima beans, simply boil them in water until tender, then combine them with vegetables and low-sodium broth for a hearty soup, or serve cold, marinated in a zesty, low-sodium vinaigrette dressing.

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Iron-Rich Spinach Is Essential for a Heart-Healthy Diet

Corbis

Spinach and other leafy greens are low-sodium foods and a great way to up your intake of vegetables, an important part of a diet to lower high blood pressure. Greens are also a fairly good source of calcium — half a cup of cooked spinach provides about 9 percent of an adult’s recommended daily value, according to the NIH.

Use spinach in salads or add cut-up spinach leaves to pasta, casseroles, and other dishes. Along with being a food to help lower blood pressure, spinach is also packed with dietary fiber, iron, and vitamins A and C, making it an essential food in any diet.

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Eat Flaxseed for Omega-3 Fatty Acids and to Help Lower Blood Pressure

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This seed, which comes from the flax plant, is rich in flaxseed oil, which may help reduce high blood pressure due to its omega-3 fatty acid content. When crushed into flaxseed meal, it has a pleasant, nutty flavor. Grinding flaxseed (to create meal) allows your body to absorb the omega-3 fatty acids, so make sure you don’t skip this step.

To use flaxseed as a food that lowers blood pressure, stir it into fat-free or low-fat, plain yogurt, sprinkle it on hot or cold cereals for an extra nutrition boost, or add a few tablespoons to low-sodium recipes for homemade bread.

Additional reporting by Rachel Fairbank.

Beyond Salt: Eight Foods That Help Lower Blood Pressure

Heart disease remains the No. 1 cause of death in the United States, and high blood pressure is one of the villains that put your heart health at risk. If you want to keep your ticker ticking, shaping up your diet is a good place to start.

Called the silent killer because symptoms are often absent, high blood pressure responds well to diet and lifestyle changes. Take control of your health today with these hypertension-fighting foods.

Bananas

You’ve heard that an apple a day keeps the doctor away. But you might not know that a banana a day keeps high blood pressure at bay. This fruit is packed full of potassium — an important blood pressure-lowering mineral. Potassium helps balance sodium in the body. The more potassium you eat, the more sodium your body gets rid of. Start your day off with a heart-healthy banana by adding it to a nutritious breakfast, such as whole-grain cereal or low-fat yogurt.

Fatty Fish

Omega-3 fats are heralded for heart-health benefits, and for good reason. They lower levels of bad fat in the blood and fight high blood pressure. Fatty fish like salmon and mackerel are the richest source of omega-3s in the diet, but you can also get them from seeds like chia and flax. For maximum benefits, swap out red meat for fish — if you’re like most Americans, you’re eating too much of it.

Oats

There’s a reason you see a heart symbol on that canister of oats you picked up at the grocery store. Oats are rich in soluble fiber and have been shown to significantly lower blood pressure when added to a healthy diet. There’s nothing fancy about it; a serving of good old-fashioned oats is enough to drop blood pressure 12 points after just a few weeks.

Leafy Greens

Spinach, swiss chard, kale, collards, take your pick. These leafy greens pack a punch when it comes to keeping blood pressure in check. Leafy green vegetables are extremely nutrient-rich, and their health benefits extend beyond blood pressure management. Diets high in leafy greens are linked to a lower risk of all chronic diseases. To give your diet a boost, swap out plain old romaine lettuce for kale or spinach and add more leafy greens to your main meals.

Beans

Like oats, beans are packed with soluble fiber and offer similar blood pressure-lowering benefits. Eating more beans not only fights high blood pressure, but it promotes a healthy weight. You can slim down while protecting your heart. Beans are also protein-rich and packed with minerals. You don’t have to demote them to side-dish status. Eat them to replace a meat meal or two.

Nuts

When it comes to beating high blood pressure, nuts are an important part of the equation. Adding nuts to your diet significantly slashes high blood pressure risk. They’re a good source of potassium, magnesium, fiber, and protein. Just remember that they’re also high in calories. It’s easy to lose track if you nosh on them out of the can. Instead, measure out a 1.5-ounce serving – about a handful. Enjoy them as a snack or add them to soups, salads, and other meals.

Berries

Berries take the crown for being one of the most nutrient-dense foods. These small fruits are loaded with vitamins, minerals, and antioxidants. Having just one cup of berries a day can cut blood pressure by several points and help keep your arteries soft and flexible so that blood flows efficiently.

You can get similar benefits from berry juice, but you miss out on the fiber, so stick to fresh or frozen berries.  

Tomatoes

Reach for a tomato the next time you find yourself in the produce aisle. These red wonders are loaded with lycopene, a potent antioxidant shown to offer various health benefits, including lowering blood pressure.

Lycopene gives red fruits and vegetables their rich color and is a key component of the Mediterranean diet — an eating pattern known to lower the risk of heart disease. Not only does lycopene keep blood pressure in check, but having high levels in your blood reduces bad cholesterol and lowers the risk of stroke.

Partnering with an experienced internist, like Dr. Stanley John here at Bethel Medical Associates, is the first step in taking control of your heart health. We offer heart disease screening tests and can evaluate your risk factors to guide recommendations for protecting your heart.

Preventing and managing heart disease can save your life. Call our office to schedule an appointment today, or use our online booking tool. Your heart will thank you.

7 reasons to include oatmeal in your daily diet

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Many doctors advise to start the morning with oatmeal. There are many reasons for this, which prove that oatmeal is very beneficial for the body. And it must be included in the daily diet. Here are some of the main reasons for a useful product.

1. Lowering blood pressure

Over the years, American scientists have been doing serious research. As a result, they found that oatmeal helps lower blood pressure. Croup acts in the same way as some medicines that are used for hypertension. Therefore, hypertensive patients simply need to eat oatmeal every day.

2. Detox

Oatmeal contains both soluble fiber and insoluble fiber. It helps absorb accumulated toxins and remove them from the body. It is worth saying that not only “garbage” is displayed. Along with it, excess fat from the arteries also leaves.

3. Normalization of sugar and cholesterol

Soluble fiber allows even diabetics to consume oatmeal every day. The low glycemic index also allows you to do this. In addition, oatmeal normalizes blood cholesterol levels. This is a good reason to start eating oatmeal in the morning.

4. Cancer Prevention

It has long been proven that fiber can reduce the risk of developing cancer. And oatmeal is the product in which there is a lot of fiber. Therefore, it will protect the body from free radicals.

5. Fast satiety

Coarse fiber, which is rich in oatmeal, enters the stomach and swells there, causing a quick feeling of satiety. Therefore, a person does not want to eat something harmful to the body. It has already been said that oatmeal is not capable of causing drops in blood glucose levels. Therefore, a sharp increase in appetite does not occur. It is for this reason that oatmeal is what people who want to lose weight consume. By using it, the feeling of hunger will recede and at the same time there will be no overeating. The body will be cleansed in a timely manner, which will prevent the development of inflammatory processes in the gastrointestinal tract.

6. Healthy skin

Oatmeal helps to cleanse the body from the inside, which will certainly be visible from the outside. The skin will become healthier, all rashes and black spots will disappear, allergic manifestations will recede. No wonder oatmeal is used as the main ingredient in some face masks.

7. Energy source

The body needs energy to function normally. It will come in large quantities with oatmeal. It contains complex carbohydrates, which will make a person more energetic. Athletes who start their morning with healthy oatmeal know this.

As you can see, the benefits of oatmeal are undeniable. It is worth starting to use it today to become healthier.

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Oatmeal, sir: health benefits of oatmeal

Oatmeal is more than a tasty and satisfying product. Oatmeal protects against cancer, helps to lose weight, protects against asthma, treats hypertension, etc.

Anisimov A.M.
⏳ 05-31-201906-25-2021

Oatmeal – porridge made from oatmeal or oatmeal. Photo: Alan DonaldsonOatmeal – porridge made from oatmeal or oatmeal. Photo: Alan Donaldson Contents:

• • Benefits of oatmeal
  • Oatmeal protects against cancer
  • Benefits for children and adults

Oats naya groats, colloquially referred to as oatmeal, serve as a raw material for porridge, loved by many since childhood . Of course, oatmeal has many opponents – those who were fed porridge through force, but even they will benefit from knowing what they lose by excluding a nutritious and healing product from the diet.

Much water has flown under the bridge since you were fed oatmeal in kindergarten. Science has not stood still, studying the nutritional and medicinal properties of oatmeal and has come to impressive results. It turns out that oatmeal treats hypertension, heart and blood vessels, constipation and other digestive diseases, helps to lose weight and get rid of bad cholesterol, prevents cancer, takes care of the skin, etc.

which is very fond of horses (which is why some people call oatmeal horse porridge). Groats often look like flakes because it is customary to roll them between massive steel shafts, however, cereals can be crushed or ground into powder (it all depends on who will eat it: for children – smaller, for adults – larger).

Oat flakes are usually eaten with milk or fermented milk products; those who lose weight eat porridge with water. Pancakes, cookies, muffins are prepared from oatmeal, bread is baked, etc. However, regardless of the form of preparation, oatmeal quickly saturates the body with food, prolongs the feeling of satiety, and invigorates the spirit and imagination.

By the way, with equal nutritional value, dry oatmeal loses in nutritional value to boiled oatmeal.

All recipes for making oatmeal date back to the ancient history of mankind – people began to use oats and its derivatives starting from the Bronze Age (period: 3000 BC – 1200 BC). The popularity and heyday of oatmeal in the Old World came in the 17th-19th centuries, when oats began to be grown in Scotland. In Britain, oatmeal has become part of the national culture, thanks to its cheapness, ease of cultivation, taste and nutritional value. This feature of the culture of the English and Scots is reflected in folklore and works of art (for example, Sherlock Holmes was regularly served oatmeal for breakfast).

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Table. Nutritional value of oatmeal (oatmeal) in water, based on 100 grams of food (according to USDA)

Nutrient	Value
Water [g]	84.03
Oatmeal calories [kcal]	350
Protein [g]	2.37
Fat [g]	1.36
Carbohydrates [g]	11.67
Fiber (dietary fiber) [g]	1.7 9012 4
Sugars [g]	0.46
Minerals
Calcium, Ca [mg]	80
Iron, Fe [mg]	5.9 6
Magnesium, Mg [mg]	26
Phosphorus, P [mg]	77
Potassium, K [mg]	61
Sodium, Na [mg]	49
Zinc, Zn [mg]	0, 62
Vitamins
Vitamin C [mg]	0
Thiamine, B 1 [mg]	0. 26
Riboflavin B 2 [mg ]	0.22
Niacin B 3 [mg]	3.03
Vitamin B 6 [mg] 901 24	0.29
Folic acid [µg]	71
Vitamin B 12 [µg]	0
Vitamin A, RAE [µg]	130
Vitamin E (alpha-tocopherol) [mg]	0.07
Vitamin D (D2 + D3) [µg]	0
Vitamin K (phylloquinone) [µg]	0.4
Other 9010 7
Saturated fatty acids [g]	0.23
Monounsaturated fatty acids [g]	0.39
Polyunsaturated fatty acids [g]	0.43
Trans fat [g]	0
Cholesterol [mg]	0
Caffeine [mg]	0

porridge boiled in water, and the nutritional value of oat grains is much higher: 380 kcal / 100g; fiber – 10%; protein – 13%; fats – 6. 5%; carbohydrates – 67%; sugar – 1%. Also, oats contain vitamins (group B) and minerals: phosphorus – 523 mg / 100 grams; potassium – 429 mg; magnesium – 177 mg; calcium – 52 mg; iron and zinc – 4 mg; sodium – 2 mg. Oat grains do not contain cholesterol and gluten.

Important! Only whole grain oats are gluten-free, and flakes and cereals can contain impurities, so gluten allergy sufferers should be extremely careful.

Benefits of oatmeal

Oatmeal is sold in the form of flakes and grits. Flakes can be instant. Photo: Medical News Today

Oatmeal is not only tasty and satisfying, but also beneficial to human health. Of course, oatmeal will not cure chronic hypertension or advanced diabetes, but it will help to avoid diseases of the cardiovascular system, prevent cancer, help you lose weight, relieve constipation, etc.

Oatmeal for cholesterol. It is known that excess cholesterol in the blood is the cause of most diseases of the cardiovascular system, so the treatment and prevention of these diseases begins with a special diet, which is designed to saturate the body with vitamins so that fats and foods containing cholesterol are banned. American cardiologists, led by Van Horn, conducted a study and found that oatmeal can be the main component of a cholesterol-lowering diet – the subjects reduced the amount of cholesterol in the serum when eating oatmeal.

Oatmeal cures hypertension is a fact. Basically, the effect is achieved by lowering the level of cholesterol in the blood and improving the elasticity of blood vessels, thanks to potassium, calcium and magnesium contained in oat grains. Mayo Clinic cardiologists recommend oatmeal in a dietary program for those wishing to cure hypertension. The main thing in the treatment of hypertension is not to salt the porridge during cooking.

Oatmeal is useful for diabetics suffering from type 2 diabetes. Back at 19In 03, the benefits of porridge for the treatment of diabetes were revealed – this method, proposed by the German scientist Karl von Norden, was called Haferkur. Studies conducted in 2008 confirmed the soundness of this recommendation. The fact is that a sugar-lowering diet high in fiber and complex carbohydrates, which take longer to digest than simple carbohydrates, helps maintain normal blood sugar levels without additional effort. It is recommended to consume 200-250 grams of boiled oatmeal for 3-4 days to normalize sugar levels.

Fiber (dietary fiber), contained in oatmeal, not only lowers sugar, but normalizes the digestion process, eliminating constipation and bloating. 100 grams of oatmeal contains a quarter of the daily requirement for dietary fiber (6 grams of the required 25). Dietary fiber stimulates digestion by helping the intestines move food along the intestinal tract. When there is no constipation, the risk of getting colon cancer is minimized.

Oatmeal with water helps to lose weight without the strict need for a diet. High fiber content, minimum fat and no cholesterol, coupled with excellent taste and pleasant texture make oatmeal the best food for weight loss. The recipe is simple: for 100 grams of oatmeal, take a glass of water (200 ml). Pour water into a saucepan with a thick bottom, bring to a boil and add oatmeal, reduce heat to a minimum and cook for 8-10 minutes, stirring regularly, without covering with a lid (so that the porridge does not run away). You can simply pour the flakes with water, cover with a lid and leave for 20 minutes. Sugar and salt are not included. You can add 2 tsp. natural honey.

Oatmeal protects against cancer

A large amount of short-chain fatty acids among the fractions of dietary fiber from oats have a powerful antitumor activity (the probability of getting colon cancer, carcinoma, sarcoma, blastoma sharply decreases). Butyric acid, acetic acid and propionic acid stimulate cell proliferation in the normal colonic epithelium. These acids inhibit the growth of carcinoma cell lines and also induce apoptosis (programmed cell death) in carcinoma cells.

American researchers have found that avenanthramides (food polyphenols) contained in oatmeal confer anti-tumor and anti-cancer properties to the porridge, actively reducing the risk of cancer.

Finally, the Journal of Nutrition published a 2014 study conducted by leading universities in England and the US that showed that oats and other whole grains actually protect human health from colorectal cancer. Of course, research is ongoing, but the intermediate results already look impressive.

Benefits for children and adults

Oatmeal with apples helps to lose weight and improve health. Photo: Medical News Today

Since oatmeal is a hypoallergenic product, regular inclusion in the diet of children, especially at an early age, not only reduces the risk of developing food allergies, but also reduces the likelihood of developing asthma , which is a by-product of exposure to allergens in children organism.

Oatmeal is especially useful during an epidemic of chickenpox as a means to strengthen the body and reduce unpleasant symptoms. Some dermatologists advise applying oatmeal directly for pustules, pimples and dermatitis . The recipe is simple: grind oatmeal (1 tablespoon is enough) into flour in a blender or coffee grinder, take 1 tsp. oatmeal and pour 100 ml of boiling water, let it brew for 8-10 minutes. Add 1 tsp to the decoction. aloe, jojoba or tea tree oil (to taste) and apply to the skin with massaging movements. Leave on for 10 minutes and rinse with room temperature water.

Older (postmenopausal) women can avoid heart and vascular problems, as well as stroke, by regularly eating oatmeal. American studies have found a clear link between the presence of oatmeal in a woman’s diet and health problems.

Properly prepared oatmeal strengthens the immune system thanks to vitamins B, E, K. Especially useful in this case is vitamin E, which plays an important role in the breakdown of complex lipid compounds into simple elements. Vitamin K promotes bone health and helps with hemophilia.

There are a lot of recipes for oatmeal – even on the most nondescript packaging of oatmeal you can find a couple of recipes, so it makes no sense to give them here even in small quantities.