High Blood Pressure | Diet vs Disease

10 Foods High In Potassium That You Don’t Eat Enough Of

Joe Leech, Dietitian (MSc Nutrition & Dietetics) — Mon, 29 May 2017 05:16:45 +0000

Potassium is a nutrient that plays an important role in many bodily functions. Unfortunately, many people aren’t getting enough. This article looks at its importance and lists 10 of the best foods high in potassium. Why Are High Potassium Foods Important? Potassium is a mineral necessary for all living cells. It helps to maintain fluid and electrolyte balance, assist muscle function and keep our blood pressure in check. In fact, eating enough potassium is thought to be the most important diet tool to combat hypertension (high blood pressure), a risk factor for stroke and heart disease (1). One review found that a high potassium intake significantly decreased blood pressure and was associated with a 24% lower risk of stroke (2). Health organisations recommend consuming 3510 to 4700mg of potassium daily. However, these targets are rarely reached in those with Western diets (1).[Discover More...]

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7-Day Diet Plan For High Blood Pressure (Dietitian-Made)

Joe Leech, Dietitian (MSc Nutrition & Dietetics) — Thu, 17 Mar 2016 13:50:41 +0000

Have you been diagnosed with high blood pressure (hypertension)? Looking for a sample meal plan to follow… one that you can follow right now? The 7-Day Diet Plan For High Blood Pressure is a Dietitian-made plan to help make life easier (and more delicious) when learning what you should and should not eat with hypertension. It’s designed to be: You can follow the entire plan, but perhaps it’s better to choose your favourite recipes and include them one at a time. Almost all recipes are from qualified Dietitians that I encourage you to follow. The 7-Day Diet Plan For High Blood Pressure Must-Read Starting Notes: Day #1 Breakfast: A bowl of oats with milk + 1 banana. Lunch: Simple Summer Salad with Balsamic Vinaigrette Dinner: Apple Pecan Chicken. Less the bacon. Snacks (can have more than once): A handful of plain cashews or roasted almonds. High[Discover More...]

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18 Foods Scientifically Shown To Lower Blood Pressure

Joe Leech, Dietitian (MSc Nutrition & Dietetics) — Wed, 21 Oct 2015 14:51:09 +0000

Is your blood pressure too high? For those in countries like the US, UK and Australia, 1 in 3 people over the age of 30 get diagnosed with high blood pressure (known medically as hypertension). That means 1 in 3 can benefit from lowering their blood pressure, especially considering it is responsible for 1,000 deaths per day in the US alone. In fact, correcting high blood pressure is the single most important thing you can do to improve your cardiovascular health and lifespan. Rather than always cutting foods out, research shows you may really benefit from eating more of certain foods. This 4,000 word article summarises the science behind 18 of the most prominent foods. I can’t promise they will all work, but they may be worth a try. 1. Hibiscus tea is proven to reduce high blood pressure Otherwise known as roselle or sour tea, there[Discover More...]

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4 Nutrient Deficiencies Every High Blood Pressure Patient Needs To Know

Joe Leech, Dietitian (MSc Nutrition & Dietetics) — Sat, 29 Aug 2015 12:30:13 +0000

For some reason we like to think nutrient deficiencies don’t exist in Western countries. But food quantity and food quality rarely go together. Nutrient deficiency is a part of the high blood pressure puzzle that I’ve always found quite fascinating. Several nutrients are shown to play a key role in blood pressure regulation, yet can often be overlooked by your doctor or dietitian. Research shows that having sufficient levels of the following 4 nutrients is important for maintaining a healthy blood pressure. Similarly, if we are deficient in these nutrients, managing blood pressure becomes all the more difficult. 1. Coenzyme Q10 Coenzyme Q10 (CoQ10), also known as ubiquinone, is a molecule that acts as an antioxidant in our cells. Most CoQ10 is made by the body itself, although there are some dietary sources too. The reason we can be deficient in a self-produced nutrient is[Discover More...]

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Does Coffee Raise Blood Pressure? Time To Clarify The Confusion

Joe Leech, Dietitian (MSc Nutrition & Dietetics) — Sat, 22 Aug 2015 15:57:58 +0000

Coffee is one of the world’s most popular drinks. Taste and social value aside, it’s generally considered a health food and is linked to numerous metabolic health benefits. However, there is a lot of confusion around its impact on blood pressure. Many foods are shown to be beneficial, but does coffee raise blood pressure? Is there more to consider if you already have high blood pressure? This article digs through the current research to clarify any confusion. Caffeine has an immediate, short-term impact on blood pressure Coffee is the most popular hot beverage in the Americas, Australia and most of Europe. As coffee beans contain caffeine, that makes coffee our biggest source of caffeine. Caffeine is a psychoactive drug that stimulates the release of certain hormones in the brain (1). This is why coffee gives us an energy “kick”. Caffeine[Discover More...]

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11 Foods Scientifically Proven to Lower Your Blood Pressure

Joe Leech, Dietitian (MSc Nutrition & Dietetics) — Sun, 25 Jan 2015 04:07:46 +0000

Lowering high blood pressure can be difficult. You need to relax more and get adequate sleep. Take medications daily- as though it’s natural. Exercise regularly. And perhaps hardest of all, change the way you eat. The cruel twist? You can’t feel stressed by any of this because it only makes things worse (1)… High blood pressure (known medically as hypertension) is easy to get, and hard to get rid of. And it shows in the data. One in every three American adults has high blood pressure, and it contributes to 1,000 US deaths per day. To normalise blood pressure is one of, if not the most important thing you can do to increase your health, quality of life and lifespan. Fortunately, evidence shows there’s an abundance of natural food to lower blood pressure available to us. Rather than cutting things[Discover More...]

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