What's Good To Lower Your Cholesterol – November is National Diabetes Month. Now is a good time to share ways you can reduce your risk of developing this common, but serious problem. The Centers for Disease Control (CDC) estimates that more than one-third of adults in the country (about 88 million Americans) have diabetes, which puts them at a higher risk of developing type 2 diabetes. Unfortunately, prediabetes is one of the many conditions that increases the risk of diabetes. Since diabetes can affect anyone, everyone should be aware of the choices they can make to reduce their risk of diabetes.
Obesity is a major cause of diabetes. The good news is that losing a little weight can lead to big results. Another study found a loss of 11 pounds, which represents about 5 to 7 percent of the body weight of the participants, reduced the risk of diabetes by 55 percent.
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Eating to prevent diabetes means embracing a healthy diet that also promotes weight loss and good health. Your diet should include lean protein, low-fat dairy, and high-fat foods such as whole grains, vegetables, beans, and fruits. Fatty foods are important because they help control blood sugar. Also, a recent study shows that eating two servings of whole grains every day can reduce the risk of diabetes by 29 percent. Alcoholic beverages and processed meats can cause diabetes. Consider reducing or avoiding them.
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Regular exercise has been associated with a reduced risk of diabetes. Yes, exercise also helps in weight loss. Exercising for 30 minutes a day is beneficial. Resistance training and exercise such as walking have been shown to reduce the risk of diabetes. If you are currently sedentary, you should talk to your primary care provider before starting a new exercise program.
Smokers have a higher risk of diabetes than non-smokers. If you don’t smoke, don’t start. Smokers should talk to their primary care physician about enrolling in a smoking cessation program.
Adhering to a healthy diet is recommended for all people with high blood pressure, including those taking antihypertensive medications. Eating foods rich in nutrients such as potassium and magnesium can be very helpful.
More than 1 billion people worldwide have high blood pressure, which is defined as a systolic blood pressure (SBP) (the top number) of 130 mm Hg or more, a diastolic blood pressure (DBP, the bottom number) of more than 80 mm Hg . Hg, or both (
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Medicines, including angiotensin-converting enzyme (ACE) inhibitors, are widely used to lower blood pressure. However, lifestyle changes, including dietary changes, can help lower blood pressure to a healthy level and reduce the risk of heart disease.
A healthy diet is important to lower blood pressure and maintain good health. Studies have shown that including certain foods in your diet, especially those rich in nutrients such as potassium and magnesium, lowers blood pressure (
Citrus fruits, including grapefruit, oranges, and lemons, can have powerful blood-lowering effects. They contain vitamins, minerals, and herbs that can help keep your heart healthy by reducing the risk of heart disease such as high blood pressure (
A 5-month study involving 101 Japanese women showed that drinking lemon juice daily along with walking was significantly associated with lower SBP, an effect researchers attributed to the citric acid and flavonoids contained in lemons.
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Studies have also shown that drinking orange juice and grapefruit can help lower blood pressure. However, grape and grapefruit juice can interfere with medications that lower blood pressure, so consult your doctor before adding this fruit to your diet (
Oily fish are excellent sources of omega-3 fatty acids, which have great benefits for heart health. These oils can help lower blood pressure by reducing inflammation and lowering blood vessel oxylipins.
A study of 2,036 healthy participants found that those with high levels of omega-3 fatty acids in their blood had significantly lower SBP and DBP levels than those with low levels of these fatty acids. A high intake of omega-3 is also associated with a lower risk of hypertension (
Swiss chard is a leafy green that is loaded with blood pressure-regulating nutrients, including potassium and magnesium. One cup (145 grams) of cooked chard provides 17% and 30% of your daily needs for potassium and magnesium, respectively.
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For people with high blood pressure, every 0.6-gram per day increase in dietary potassium is associated with a 1.0 mm Hg reduction in SBP and a 0.52 mm Hg reduction in DBP. One cup (145 grams) of Swiss chard packs 792 mg of these essential nutrients (
Magnesium is also important for controlling blood pressure. It helps lower blood pressure through several mechanisms, including acting as a natural calcium barrier, which prevents the flow of calcium into the heart and arterial cells, and causes blood vessels to relax (
It is a source of essential nutrients for blood pressure control, including magnesium, potassium, and arginine, an amino acid necessary for the production of nitric oxide, which is important for relaxing blood vessels and lowering blood pressure (
Pumpkin seed oil has also been shown to be a powerful natural remedy for high blood pressure. A study of 23 women found that adding 3 grams of pumpkin oil per day for 6 weeks significantly reduced SBP, compared to a placebo group.
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Beans and lentils are rich in nutrients that help regulate blood pressure, such as fiber, magnesium, and potassium. Many studies have shown that eating beans and lentils can help lower blood pressure.
A review of 8 studies that included 554 people showed that, in exchange for other foods, beans and lentils significantly reduce SBP and blood pressure in people with and without hypertension.
Berries have been linked to a variety of health benefits, including their ability to reduce the risk of heart disease such as high blood pressure. Berries are rich in antioxidants, including anthocyanins, which are the pigments that make fruits bright.
Anthocyanins have been shown to increase the amount of nitric oxide in the blood and reduce the production of molecules that block blood vessels, which can help lower blood pressure. However, more studies in humans are needed to confirm possible mechanisms (
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Blueberries, raspberries, chokeberries, cloudberries, and strawberries are some of the fruits that have been associated with blood-thinning effects.
Eating whole grains such as amaranth can help lower blood pressure. Research shows that a diet rich in whole grains can reduce the risk of high blood pressure.
A review of 28 studies found that a 30-gram increase per day of whole grains was associated with an 8% lower risk of high blood pressure.
Amaranth is a whole grain that is high in magnesium. One cup (246 grams) provides 38% of your daily needs for magnesium (
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Pistachios are very healthy, and their consumption is associated with high blood pressure. They are rich in nutrients important for heart health and blood pressure, including potassium (
A review of 21 studies found that among all the nuts included in the review, pistachio consumption had the greatest effect on reducing SBP and DBP (
Sweet, savory, and nutritious, carrots are a staple in many people’s diets. Carrots contain many phenolic substances, such as chlorogenic,
Coumaric, and caffeic acid, which help relax blood vessels and reduce inflammation, which can help lower blood pressure (
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Although carrots can be eaten cooked or raw, eating them raw can be very effective in lowering blood pressure. A study that included 2, 195 people aged 40-59 found that eating raw carrots was significantly associated with high blood pressure.
Another small study in 17 people showed that consuming 16 ounces (473 mL) of carrot juice for three months reduced SBP but not DBP.
Celery is a popular vegetable that can have a positive effect on blood pressure. It contains chemicals called phthalides, which can help narrow blood vessels and lower blood pressure (
The same study that linked raw carrot consumption to lower blood pressure found that among the most commonly cooked vegetables, consumption of cooked celery was most associated with lower blood pressure (
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Lycopene has been associated with beneficial effects on heart health, and eating foods that contain this mineral, such as tomato products, can help reduce the risk of heart disease such as hypertension (high blood pressure).
A review of 21 studies concluded that eating tomatoes and tomato products can help lower blood pressure and may help reduce the risk of heart disease and death related to heart disease (26).
Broccoli is known for its many health benefits, including the health of your circulatory system. For example, adding a cruciferous veggie to your diet can be a great way to lower your blood pressure.
Broccoli is loaded with flavonoid antioxidants, which can help lower blood pressure by improving blood vessel function and increasing nitric oxide in your body (
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A study that included data from 187,453 people found that those who ate 4 or more servings of broccoli per week had a lower risk of high blood pressure than those who ate broccoli only once.
