8 Foods That Lower Blood Pressure Nikki Jong, Caring

8 Foods That Lower Blood Pressure

Nikki Jong, Caring

Plant-based diets and diets high in fruits and vegetables are strongly associated with lower blood pressure -- so much so that the National Institutes of Health (NIH) officially recommends adopting healthy eating practices as one of the primary actions to take to prevent or lower high blood pressure and hypertension.

DASH, which stands for "Dietary Approaches to Stop Hypertension," is the eating plan recommended by the NIH. It features foods that are low in saturated fat, total fat, and cholesterol, with a particular focus on fruits, vegetables, and low-fat dairy. The eight foods on this list are DASH-approved. Not only are they packed with nutrients that support overall health, but they also help lower blood pressure. Here's how:

Celery

Mark Houston, a physician and medical director of the Hypertension Institute of Nashville at Saint Thomas Hospital, recommends celery to patients as a natural remedy for lowering blood pressure. This recommendation isn't anything new: Doctors of Traditional Chinese Medicine (TCM) have been prescribing celery or celery root to patients with high blood pressure for more than a century. Studies have shown benefit in animals as well as humans.

How it works: Celery contains phytochemicals known as phthalides, which relax the muscle tissue in the artery walls, enabling increased blood flow and, in turn, lowering blood pressure.

How much: Research suggests that eating four stalks of celery per day may be helpful in lowering blood pressure. For a boost of protein, add a tablespoon of unsalted peanut butter or almond butter; both are high in monounsaturated fat (the heart-healthy kind).

Cold-water fish

Cold-water fish are rich in anti-inflammatory omega-3 fats, which are famous for their cardiovascular benefits. In particular, omega-3s lower blood pressure and reduce the risk of heart attack and stroke. Wild (not farmed) salmon, tuna, mackerel, cod, trout, halibut, herring, and sardines are among the best sources.

How it works: Omega-3 fatty acids are essential fatty acids: The human body can't make them, so we need to get them from the food we eat. Omega-3s act as a natural blood thinner, making it easier for your heart to pump blood around your body. Less viscous (thick) blood is also less likely to form clots in veins and arteries.

How much: According to the joint guidelines from the FDA and the EPA, two six-ounce servings per week of most cold-water fish is a safe amount for most people, including pregnant women and nursing mothers, to reap the health benefits with minimal risk from exposure to toxins. If you bruise easily, have a bleeding disorder, or take blood-thinning medication, talk to your doctor about potential complications.

Broccoli

Nutritionally speaking, broccoli is a red-carpet regular, connecting the worlds of scientific research and natural health. This cruciferous veggie is hailed as a super-food because of its powerful antioxidant and anti-inflammatory properties. And when it comes lowering blood pressure, broccoli sells itself.

How it works: Broccoli is a potent package of fiber, potassium, calcium, magnesium, and vitamin C, all nutrients that help lower blood pressure. One cup of steamed broccoli provides more than 200 percent of the vitamin C you need each day. Researchers aren't sure how, exactly, vitamin C helps. Theories range from the vitamin promoting the excretion of lead to calming the sympathetic nervous system to protecting nitric oxide, a molecule that relaxes blood vessels, thereby increasing blood flow. But the results are the same: Antioxidant vitamin C helps normalize blood pressure.

How much: For the myriad health benefits you can reap from regular consumption of broccoli, most people would do well to eat at least one serving a day. For variety, eat it raw with salsa or hummus, or steamed with olive oil and lemon. If you have a juicer, run the stalks and leaves through for a spicy green sipper.

Dandelion

For more than a century, dandelion has been used as a cure-all for countless conditions and ailments in cultures around the world, particularly in its native Asia and Europe. The entire plant is edible, from leaves to roots. And in addition to lowering blood pressure, it's good for the liver, eyes, and skin.

How it works: A natural diuretic, dandelion helps reduce blood pressure by releasing excess sodium without the loss of potassium (as occurs with some over-the-counter diuretics). This is doubly important because excess sodium raises blood pressure by constricting blood vessels, while potassium helps regulate it. Dandelion is also loaded with magnesium, which dissolves blood clots and stimulates the production of nitric oxide, helping to relax and dilate blood vessels for better blood flow.

How much: Eat fresh dandelion greens in a salad, sauté dandelion roots in a stir-fry, or drink dried dandelion in a tea. Incorporate dandelion into your diet as often as you can; it's really good for you, and in any form you find it (except on your lawn), chances are that it's organic -- grown without harmful pesticides or herbicides.

Whole-grain oats

In a 12-week study comparing whole-grain oat-based cereals to refined wheat-based cereals, researchers reported that 73 percent of hypertensive participants in the oats group were able to cut out their antihypertensive medications, or reduce them by half. The remaining participants also experienced significantly reduced blood pressure.

How they work: The fiber and magnesium found in oats both have beneficial effects on blood pressure. In addition, oats slow atherosclerosis, the plaque buildup that occurs in blood vessels.

How much: Aim for one serving (about three-fourths of a cup) of whole-grain oats per day, or at least six servings per week. For a boost of blood-pressure-lowering calcium and potassium, eat whole-grain oatmeal topped with skim milk (or unsweetened soy milk) and banana, or sprinkle oat bran on cereal and salads. Loose oats also make an excellent thickener for soups and stews.

Black beans

Legumes boast a high fiber-to-protein ratio that you won't find in any other type of food. This combination works wonders for regulating blood sugar and lowering blood cholesterol levels, both of which are related to maintaining normal blood pressure.

How they work: Black beans are a nutrient-dense source of fiber and magnesium, which are essential for healthy blood pressure levels. What puts them at a distinct advantage over other foods, though, is the folate you'll find in these legumes. Folate, also known as folic acid in its synthetic form, is a B-complex vitamin that appears to lower blood pressure (especially systolic blood pressure) by relaxing blood vessels and improving blood flow.

How much: 400 micrograms of folate is the recommended daily allowance (RDA). Aim for that as a minimum; 800 micrograms daily has shown significant benefit in reducing blood pressure in multiple large-scale studies. One cup of cooked black beans provides 256 micrograms of folate. Many cereals are also fortified with folic acid.

Berries

Calorie for calorie, berries are among the most nutritional foods on the planet when it comes to fiber and antioxidant capacity. All berries are great for you, but blueberries, strawberries, and raspberries are tops for their ability to help lower blood pressure, thanks to high doses of fiber, vitamin C, potassium, and other plant compounds.

How they work: All three berries are high in fiber, but raspberries rank highest: Just one cup delivers more than 33 percent of the daily value, for a mere 60 calories. A cup of strawberries offers 136 percent of the daily value for vitamin C. And blueberries contain a compound called pterostilbene that helps prevent plaque buildup in the arteries. Last but hardly least, berries are anti-inflammatory.

How much: Eat at least one serving (one cup) of berries per day, fresh or frozen.

Low-fat dairy

In a Dutch study of hypertension in adults 55 and older, researchers found that low-fat dairy products such as milk, cheese, and yogurt may help prevent hypertension.

How it works: The modest amount of fat in low-fat dairy is important because it increases the bioavailability of calcium, making it easier for the body to absorb. In addition, milk and dairy products offer blood-pressure-lowering magnesium and potassium.

How much: In a 2006 study from Harvard Medical School, researchers found that people who ate more than three servings per day of low-fat dairy showed a systolic blood pressure reading of 2.6 points less than those who ate less than half a serving per day. So aim to include skim milk, cheese, and yogurt into your three daily meals, or in between.

IDA: saya berjaya kurangkan 10kg dlm 3 bulan

Ida: Saya Berjaya Kurangkan 10kg Dalam 3 Bulan

Posted in Health & Fitness, Success Stories, Weight Loss by Kevin Zahri with 43 Comments

May 2011 19

About Kevin Zahri :

I am a US certified personal trainer and nutritionist with over 10 years experience. Over the years, I have published over 10 books, written for Men's Health, other fitness and lifestyle magazines, hosted TV shows and appeared on various TV shows, programs and magazines. I am also an avid corporate wellness speaker and web entrepreneur. More about me here or follow me on Facebook or Twitter.

• Nama: Ida Shahriza Yusoff
• Layari: laman web Facebook
• Sasaran: Kurangkan Berat Badan
• Pencapaian: Kurangkan 10kg Dlm 3 Bulan
• eBook yang dibeli: Panduan Kurangkan 5kg Dalam 5 Minggu.

Salam Kevin dan semua,

Nama saya Ida. Entry kali ini agak sukar saya nak cerita. Actually if u all nak tahu, time time sekolah dulu, Ida tak lah segemuk macam dalam gambar di bawah …tapi memang berisi sikit. Masa tu Ida aktif bersukan di sekolah dan kolej dulu. Saya main badminton dan bola jaring. Tau je lah, kalau dah biase bersukan once u all stop akan naik mendadak. Ini lah yang Ida alami semasa praktikal pada tahun 2008.

Tahun 2008 adalah masa Ida start praktikal kat RTM Johor Bahru. Buat kerja tak banyak mana – tak keluarkan peluh (kurang senaman dan aktiviti). Balik je dari kerje pun, Ida tidak tak buat senaman dan selepas tu mak masak sedap2. Memang tak boleh tahan. Lepas makan malam, selalu lepak dengan family and than malam tidur awal. Masa tu saya memang malas untuk bersenam – entah kenapa!?

Over time, Ida tak perasan sangat yang badan dah naik. Tapi bila tengok gambar tu, nak menjerit pun ada. Memang tak sanggup. Tapi orang pertama yang terkejut tengok saya macam ini adalah Encik Helmi (sekarang dah menjadi tunang saya.) ..dia rase tak percaya after 5 tahun kami terpisah (dulu satu sek)..tiba2 dia tengok saya jadi segemuk ini (lihat gambar di bawah).

Then dia beri ida semangat utk turunkn berat badan. Bayangkan berat ida naik sampai 70kg time ni..dengan ketinggian 167cm je. Sangat tak sesuai sebab buat badan ida rasa berat ,cepat letih dan banyak baju & seluar sudah sendat. Ida pun amek keputusan untuk diet dan amalkan senaman setiap hari. After 3 month ida buat rutin senaman setiap hari.

Alhamdulillah ida Berjaya turunkan 10kg dalam masa 3 bulan. Sangat bersyukur dari 70kg sudah turun 60kg..

Nak tahu apa yang ida amalkan?

Ini adalah petua-petua yang Ida amalkan untuk kurangkan berat badan

• Breakfast jangan sesekali skip & ida akan makan nasi time lunch sahaja dalam kuantiti sederhana.
• Waktu malam ida tak sentuh nasi pun..ida akan mam nestum atau biskut atau ape2 yg ringan n berkhasiat pada waktu malam
• Suke menari. Ida tak suke jogging sangat. Jadi saya buat aktiviti yg ida sangat suke iaitu menari dan aerobic dance. Tapi sorang-sorang je dekat umah. Memang best! Ida buat 30 minute sehari.
• Lain itu, Ida amalkan senaman sit up 25 kali setiap hari.

Kesimpulannya? You all kena berdisiplin. Selalu bersukan. Jangan ambil produl-produk untuk kuruskan badan kerana memang di tidak berkesan dan tidak bagus untuk kesihatan!

Sekarang alhamdulillah. Ida takde la kurus sangat. Ida just nak fit badan and yang paling penting – sihat! Now dah boleh pakai baju yg dulu tak boleh pakai. Kalau dulu size seluar 31, sekarang dah 29. Memang seronok sangat.

Kitchen Cures By Denise V. Suarez | EYP.PH – Mon, Aug 1, 2011

By Denise V. Suarez | EYP.PH – Mon, Aug 1, 2011

When we’re feeling sick, we look at the medicine cabinet to see what pills we can take. We should check out the pantry instead. Many everyday ingredients can treat different ailments and unlike drugs, they are inexpensive and with less side effects.

1. Honey
   
   Honey is good for cuts and scrapes. It has three powerful components: sugar for absorbing moisture so bacteria can’t survive, hydrogen peroxide to disinfect and propolis to kill bacteria. Plus, the honey dries to form a natural bandage. Just spread thickly over the infected area.
   
   
2. Olive Oil
   
   Olive oil is actually the basis of many skin moisturizers. For eczema, rub olive oil on the skin to keep it from drying out.
   
   
3. Spicy dish
   
   

   Good for a stuffy nose or congestion, spicy dishes loosen the mucus by making the eyes and nose run.

1. Garlic
   
   Garlic is antiviral, antifungal, antibacterial and an antioxidant so it has many uses. Take garlic when you have a cold to fight the infection and boost the immune system. Mix together minced garlic, warm water and honey for taste. Leave the garlic in the mixture for a few minutes then swallow without chewing. Another way of taking it is by chewing raw garlic cloves with honey. Repeat every two to three hours. Garlic can also be used for athlete’s foot due to its antifungal nature. Simply rub a clove of raw garlic to the affected area.
   
   
2. Baking Soda
   
   Baking soda is used to remove odor so it makes weird sense that you use it for body odor as well. Sprinkling baking soda on your armpits and feet will reduce the moisture you produce.
   
   
3. Chamomile Tea
   
   Wrapping cold, wet tea bags in paper towels can help sooth itchy eyes from colds or hay fever. The tannic acid in tea reduces the itch. Chamomile tea can also be used for calluses. Soak your feet in a diluted chamomile tea bath to soften the hard skin.
   
   
4. Ginger
   
   Ginger has anti-sickness properties so it can help in nausea. Pregnant women can also relieve morning sickness by taking ginger biscuits.
   
   
5. Turmeric
   
   Turmeric is good for treating many skin ailments. It can be used to sooth acne, scrapes and sunburn. Mix several drops of water with ½ teaspoon of powdered turmeric to make a thin paste. Apply the mixture on the blemishes or sunburn and leave for an hour. Be sure to rinse after because turmeric stains.
   
   
6. Rice Water
   
   Bangladeshis have been using rice water as a treatment for diarrhea forever. The proteins in the rice help stabilize the bowel and it’s tastier than any medicine.
   
   
7. Banana
   
   Who knew that aside from being a yummy snack, bananas can be used for bug bites? All you have to do is eat the fruit and apply the banana peel fruit side down on the bite. Hold it there until the itching subsides.
   

Khasiat Buah

Khasiat buah
Oleh Nor Affizar Ibrahim
affizar@bharian.com.my
2010/11/11

KHASIAT BUAH- SUMBER DR BERITA HARIAN

Kaya vitamin C, E dan bertindak sebagai ubat semula jadi

BUAH-BUAHAN adalah sumber makanan alami yang sudah tersedia ada dan mudah didapati, tetapi sayang, ia kadang kala dilupakan begitu saja terutama mengenai khasiatnya.

Buah kiwi misalnya, walaupun sangat kecil tetapi ‘gagah’ kerana ia sumber baik untuk magnesium, vitamin E dan serat, di samping mengandungi vitamin C sebanyak dua kali ganda berbanding sebiji buah oren.
Begitu juga epal, sebiji sehari menjauhkan kita dari berjumpa doktor. Walaupun sebiji epal mengandungi vitamin C yang rendah, ia mempunyai antioksidan dan flavanoids, yang mana menambahkan aktiviti untuk vitamin C, secara tidak langsung membantu mengurangkan risiko barah kolon, sakit jantung dan angin ahmar.

Buah oren pula adalah antara ‘ubat’ paling manis. Mengambil dua atau empat biji buah berkenaan sehari, boleh menjauhkan selesema, kolesterol mencegah dan melarutkan batu di dalam buah pinggang serta memperkecilkan risiko barah kolon.
Buah mangga juga mempunyai rahsianya tersendiri dan mungkin ramai yang tidak tahu mengenai manfaatnya dalam membantu membaiki kesihatan seksual, khususnya bagi lelaki.

Menerangkan fakta itu, pakar diet klinikal, Tan Yen Sing, berkata di sebalik rasa yang enak dan segar, mangga juga kaya berbagai vitamin, mineral, serat, dan karbohidrat. Malah, ia juga mengandung antioksidan yang tugasnya melawan radikal bebas, penyebab pelbagai penyakit seperti tekanan darah tinggi dan kardiovaskular.
Tan berkata, selain membantu sistem pencernaan, sebahagian besar seratnya larut dalam air dan dapat menjaga kolesterol supaya tetap normal.

“Dengan ada semua khasiat itu dalam buah mangga ia turut membuatkan pengaliran darah dalam tubuh berjalan lancar dan keadaan itu amat baik untuk lelaki ketika melakukan hubungan seksual, sekali gus membentuk gaya hidup seks yang lebih sihat,” katanya ketika ditemui selepas majlis pelancaran kempen kemasyarakatan Kesihatan itu Kekayaan yang diadakan di Petaling Jaya, baru-baru ini.

Kempen anjuran MBG Fruitsshop itu bertujuan membantu menjelaskan mengenai hasil kajian kesihatan terkini kepada rakyat Malaysia, di samping mendidik dan menyebarkan maklumat terkini sebagai panduan.

Kempen berkenaan dilancarkan oleh Pengarah Urusan MBG Fuitshop, Adnan Lee bersama dua selebriti, Jojo Struys dan Hansen Lee.

Tan berkata, pengambilan buah-buahan sama ada yang diimport mahu pun tempatan adalah baik dan memberi manfaat kepada kesihatan. Ini dibuktikan oleh banyak hasil penyelidikan di seluruh negara.

Banyak manfaat buah-buahan dibuktikan dari segi saintifik, justeru, orang ramai tidak kira lelaki atau wanita dari pelbagai peringkat usia sentiasa digalak atau menjadikan buah-buahan sebagai satu hidangan wajib dalam menu harian.

“Kebanyakan masyarakat di negara ini menjadikan buah-buahan sebagai hidangan pemanis mulut dalam menu harian. Tetapi sebenarnya, buah-buahan juga boleh dijadikan snek sihat dan boleh dijadikan hidangan yang baik untuk diet. Pada masa sama, membantu merawat dan mencegah daripada pelbagai penyakit,” katanya.

Beliau berkata, pada 2005, lebih 17 juta orang meninggal dunia akibat penyakit kardiovaskular. Angka itu mencerminkan 30 peratus daripada kematian global. Kajian turut menunjukkan pengambilan lebih daripada lima hidangan buah-buahan dan sayuran sehari mengurangkan sehingga 17 peratus penyakit jantung koronari.

Kajian lain pula mendedahkan, kira-kira 19 peratus pengidap kanser usus dan 31 peratus pesakit yang mengalami pembuluh tersumbat didapati kurang mengambil buah-buahan dan sayur-sayuran.

Tan berkata, antara khasiat penting yang terdapat dalam buah-buahan ialah kandungan seratnya terutama membantu pencernaan. Bagi orang dewasa, pengambilan serat yang diperlukan ialah 20 gram hingga 35 gram sehari manakala kanak-kanak berusia dua tahun ke atas ialah tiga gram hingga 18 gram.

Bagaimanapun, secara purata rakyat Malaysia yang dewasa mengambil kurang daripada 12 gram serat sehari dan ini sudah tentu belum mencukupi. Antara buah-buahan yang kaya dengan khasiat serat ialah epal, pisang, anggur, kiwi dan mangga.

Tanpa pengambilan serat, makanan mengambil masa antara 70 jam hingga 80 jam untuk melalui saluran penghadaman. Mengurangkan masa yang diambil makanan untuk melalui saluran itu dapat melindungi daripada serangan kanser usus besar dan rektum dengan mencairkan bahan beracun yang terdapat dalam usus besar serta mempercepatkan pengeluarannya dari tubuh.

“Serat dalam buah juga akan memberikan rasa kenyang yang lama dan ini memudahkan mereka yang ingin mengawal pemakanan. Serat serap air dalam epal misalnya, membantu mencegah terbinanya kolesterol dalam darah,” kata Tan.

Tan berkata, buah-buahan boleh diambil setengah jam sebelum atau selepas makan. Sebaiknya, alas perut dulu dan jangan memakannya secara tiba-tiba kerana ia boleh memberi kesan pada perut jika tidak biasa.

Katanya, pengambilan buah-buahan sebaik-baiknya dipelbagaikan, malah lebih elok jika dalam pelbagai warna seperti pelangi kerana ia dapat menjamin khasiat yang lebih banyak dapat dinikmati.

“Ada pelbagai cara untuk menikmati buah-buahan dengan lebih menyelerakan. Misalnya, jika ingin menjadikan pemanis mulut, anda boleh letakkan ais krim di atasnya atau tambahkan dadih tetapi pastikan jangan terlalu manis terutama jika makan mangga kerana buah itu sendiri sudah pun manis. Untuk mendapatkan tidur yang lebih tenang dan berasa rehat, ada juga yang mencadangkan minum susu panas terlebih dulu, kemudian barulah makan buah kiwi,” katanya.

Bagi yang ada penyakit tertentu atau mempunyai masalah kesihatan, perlulah berhati-hati dan bersikap memilih. Ini kerana ada buah-buahan tertentu, mungkin tidak sesuai diambil. Contohnya, jika individu berkenaan mempunyai masalah penyakit buah pinggang kronik, jangan sama sekali mengambil buah belimbing kerana pengambilannya boleh memburukkan keadaan.


Contoh menu harian yang mengamalkan pengambilan buah-buahan:

Sarapan: Satu biji pisang dimakan bersama bijirin.
Tengah hari: Dua biji kiwi
Minum petang: Satu hidangan dadih rendah lemak bersama suku cawan kismis
Makan malam: Sebiji epal (saiz sederhana)

INFO: Buah-buahan dan khasiatnya:

Anggur/kismis
# Mengurangkan risiko kanser, strok, penyakit jantung dan kehilangan ingatan, antipenuaan, antioksidan, antiradang, menjaga kesihatan kulit, mata, kardiovaskular, kesihatan gastrik, kesihatan saluran kencing dan menentang penyakit gusi.

Oren
# Untuk menjaga kesihatan jantung, penglihatan, pelalian dan mengurangkan risiko pelbagai kanser. Anti oksidan, membantu perkembangan otak janin dan mengawal tekanan darah.

Epal
# Mencegah demensia, mencegah kenaikan berat badan, menurunkan kolestrol, menentang kanser dan anti oksidan.

Pear
# Antioksidan, menjaga kesihatan kardiovaskular, antiradang, menjaga kesihatan jantung, menyembuhkan luka dan lebam, membaiki tisu, menjaga kesihatan penglihatan, menentang jangkitan, menyokong transmisi saraf, melawaskan perut.

Pisang kaki
# Menjaga kesihatan penglihatan, melegakan sembelit, cirit-birit, hemoroid (buasir) dan antioksidan.

Mangga
# Antikanser, menjaga kesihatan penglihatan, membantu penghadaman, menjaga kesihatan kulit, membantu membaiki kesihatan seksual, berfaedah bagi anemia dan mencegah selaran panas.

Kiwi
# Membantu mengatasi insomnia, mencairkan darah untuk kesihatan kardiovaskular (menurunkan kolesterol dan trigliserida), membantu membaiki pernafasan kanak-kanak (pendek nafas, berdehit dan batuk malam), mencegah kerosakan kulit yang menyebabkan kanser kulit, menjaga kesihatan penglihatan, kesihatan kolon dan kesihatan prostat.

Pisang
# Antikemurungan (membantu membaiki ragam diri dan tidur), antioksidan, mengawal tekanan darah, meningkatkan daya tumpuan dan menguatkan ingatan, meningkatkan tenaga, menjaga kesihatan jantung, mengurangkan risiko kanser, melegakan ciri-birit dan juga sembelit.

10 perubahan kecil memberi kesan besar kepada Kesihatan Anda:

1) Floss gigi lebih kerap
2) Makan setiap 2/3 jam sehari
3) Buat kopi sendiri di rumah
4) Pakai Pedometer (aku pun x tau kebende nih)
5) Tidur dgn baju yg selesa
6) Buat Senaman ler
7) Puji diri sendiri/ hargai/sayangi diri anda
8) Chek selalu level Vitamin D dlm diri anda
9) Makan oat yg semulajadi berbanding yg segera utk sarapan pagi anda
10) Pasang lagu classic bila makan malam romantic gitu (ehem.. boleh ker menari skali ?