WHATTHEHECKIS . . . HIGHBLOODPRESSURE? (CONT.)

Journal of Human Hypertension, researchers found that prehypertensive patients
who added more potassium to their diets lowered their systolic pressure
by 2.5 points and their diastolic by 1.6 points. Potassium helps sweep excess
sodium from the circulatory system, causing the blood vessels to dilate. What
makes V8 better than a banana (another good source of potassium)? V8 also
contains lycopene and lutein, two phytochemicals that have their own blood
pressure–lowering properties.
Cut out the cold cuts. One slice of ham contains 240 milligrams of sodium,
more salt than you’ll find on the outside of two pretzel rods. The point:
Lose the lunchmeat, and lower your blood pressure. A recent study found
that prehypertensive people who reduced their daily sodium consumption
from 3,300 to 1,500 milligrams knocked nearly 6 points off their systolic
blood pressure and close to 3 off their diastolic. If you want to have your
hoagie and eat it, too, at least switch to the Boars Head line of low-sodium
meats—ham, turkey, roast beef—and leave the pickle on your plate (833 milligrams
of sodium). Another rule of thumb: If a food comes canned or jarred,
it’s probably a salt mine.
Go two rounds and out. Make the second drink of the night your last call for
alcohol. In a landmark study published in the New England Journal of Medicine,
researchers found that one or two drinks a day actually decreased blood
pressure slightly. Three drinks or more a day, however, elevated blood pressure
by an average of 10 points systolic and 4 diastolic. The type of alcohol
doesn’t matter. Heck, order a screwdriver: Orange juice is one of the best
sources of blood pressure–lowering potassium.
Drink more tea. An American Heart Association study found that men who
drank two cups of tea a day were 25 percent less likely to die of heart disease
than guys who rarely touched the stuff. The reason: Flavonoids in the tea not
only improve blood vessels’ ability to relax but also thin the blood, reducing
clotting.
Top your toast. Black currant jelly is a good source of quercetin, an antioxidant
that Finnish researchers believe may improve heart health by preventing
the buildup of the free radicals that can damage arterial walls and allow
plaque to penetrate.
Have a Mac(intosh) attack. Men who frequently eat apples have a 20 percent
lower risk of developing heart disease than men who eat apples less often.
ABS DIET HEALTH BULLETIN
WHATTHEHECKIS . . . HIGHBLOODPRESSURE?
(CONT.)
STRIP AWAY FAT, STRIP AWAY TROUBLE 19
Eat fresh berries. Raspberries, strawberries, and blueberries are all loaded
with salicylic acid—the same heart disease fighter found in aspirin.
Order the tuna. Omega-3 fats in tuna and other fish as well as flaxseed help
strengthen heart muscle, lower blood pressure, prevent clotting, and reduce
levels of potentially deadly inflammation in the body.
Squeeze a grapefruit. One grapefruit a day can reduce arterial narrowing by
46 percent, lower your bad cholesterol level by more than 10 percent, and
help drop your blood pressure by more than 5 points.
Feast on potassium. Slice a banana (487 milligrams) on your cereal, then
bake two small sweet potatoes (612 mg) or cook up some spinach (1 cup has
839 mg) for dinner. All are loaded with potassium. Studies show that not getting
at least 2,000 milligrams of potassium daily can set you up for high blood
pressure. Other good sources of potassium include raisins (1 cup, 1,086 mg),
tomatoes (1 cup sauce, 811 mg), lima beans (1 cup, 955 mg), and papayas
(one has 781 mg of the mineral).
Buy calcium-fortified OJ. Increasing the calcium in your diet can lower your
blood pressure. You’ll derive a benefit from the vitamin C as well. According
to research from England, people with the most vitamin C in their bloodstreams
are 40 percent less likely to die of heart disease.
Snack on pumpkin seeds. One ounce of seeds contains 151 mg of
magnesium, more than a third of your recommended daily intake. Magnesium
deficiencies have been linked to most risk factors for heart
disease, including high blood pressure, elevated cholesterol levels, and
increased buildup of plaque in the arteries. Other great sources: halibut
(170 mg in 7 ounces of fish), brown rice (1 cup, 84 mg), chickpeas
(1 cup, 79 mg), cashews (1 ounce, 74 mg), and artichokes (one gives
you 72 mg).
Change your oil. Researchers in India found that men who replaced the
corn and vegetable oils in their kitchens with monounsaturated fats (olive
oil or, in this case, sesame seed oil) lowered their blood pressure by more
than 30 points in just 60 days without making any other changes in their
diets.
Cut down on mindless candy snacking. A compound in licorice root
has been shown to spike blood pressure—especially in men who eat a lot
of black licorice. Fruit-flavored licorice, however, doesn’t contain the
compound.