| THE BEST MEDICINEf- LAUGH! FIRST DOSE There are always two ways to look at everything, I guess. My wife and I were sitting at a table at my high school reunion last October, and I kept staring at a drunken lady swigging her drink as she sat alone at a nearby table. My wife noticed me staring and asked me, "Do you know her?". "Yes", I sighed, "She's my old girlfriend. I understand she took to drinking right after we split up those many years ago, and I hear she hasn't been sober since." "My God!" says my wife, "Who would think a person could go on celebrating that long?" Got a Joke? E-mail it to us: frontpage@collectivewizdom .com |
| THE BEST MEDICINE- LAUGH! SECOND DOSE Last night, my friend and I were sitting in the living room and I said to her, "I never want to live in a vegetative state, dependent on some machine and fluids from a bottle. If that ever happens, just pull the plug." She got up, unplugged the TV, and threw out my wine |
Home > Diets > Heart Healthy Diets > You Are Here
Best Breakfast to Lower Blood
Pressure
June 10, 2009 (last updated, June 12, 2009)
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By Susan M. Callahan, Health Editor and Featured Columnist
In the battle against high blood pressure, your diet can be a
powerful ally. What is the best breakfast to eat to lower blood
pressure? And is there really an ideal breakfast to reduce your
blood pressure numbers? According to research, the surprising
answer is "yes".
High blood pressure, also called hypertension, affects more
than 73.6 million Americans. That’s 1 out of every 3 adults in
the US. Of the estimated 73 million Americans with high blood
pressure, a full 22% --- 16.2 million adults --- are not even
aware that they have high blood pressure . In 2005, the last
year for which figures are available, high blood pressure
(hypertension) killed 57, 356 people in the US. High blood
pressure is a serious disease, raising your risks for heart attack,
stroke, heart failure and kidney failure.
Normal blood pressure is 110 to 120/70. High blood pressure
is defined as having a blood pressure reading above 140 for
the top number (systolic pressure) or more than 80 for the
bottom (diastolic pressure number) number. Numerous
government agencies and university research studies have
found that certain breakfasts are far superior to others for
lowering blood pressure.
The Key Role of Salt in High Blood Pressure
It has long been known that lowering salt intake is a key to
lower blood pressure. A May 4, 1999 Canadian mega-study
reviewed all existing studies on diet to lower blood pressure
concluded that you should limit salt intake to 2 to 3 grams (90
to 130 mmol) per day total if you need to lower your blood
pressure. American medical authorities have set an even lower
target. The American Heart Association recommends that we
limit daily salt intake to no more than 2200 mg (2.2 grams) per
day for optimal blood pressure.
Spices, Herbs and the DASH Diet Can Help Lower Blood Pressure
The gold-standard for studies on the use of diet to lower blood
pressure was conducted by the National Heart, Lung and Blood
Institute, a part of the National Institutes of Health. The
Institute’s findings were published as “Dietary Approaches to
Stop Hypertension” or the DASH diet. High blood pressure, the
study concluded, is best lowered by consumption of a diet
consisting primarily of fruits and vegetables, low-fat dairy and
that is also low in total fat, red meat and other sources of
saturated fat and that is relatively high in fish content
compared with the standard American diet. This diet is rich in
magnesium, a mineral needed to control metabolism and other
processes, calcium and potassium, a mineral which other
studies have found to be particularly effective in reducing blood
pressure.
Here are the daily goals and limits for carbohydrates, proteins,
salt, potassium and other nutrients you should strive to lower
blood pressure on for various calorie diets:
In addition to healthy foods, spices play a central role in
controlling blood pressure. A British study of the effects of
garlic and onions on high blood pressure concluded that people
who eat more than 4 servings of onions or garlic per week
lowered their systolic (top number) blood pressure readings
by 20 points and their diastolic bottom number ) blood
pressure by 10 points.
Other research studies have found that curry (turmeric) , red
peppers, and certain whole grains have measurable positive
effects on hypertension.
Drawing from all of the available research studies, we have
formulated the following best breakfast for lowering blood
pressure.
Best Breakfasts to Reduce Blood Pressure
Mondays, Wednesdays and Fridays
1. Tex-Mex curry omelete. Dice an onion. Dice a red bell
pepper. Dice a green bell pepper. Shave a clove of garlic.
Sautee a cup of mushrooms (use your favorite mix of
mushrooms—shitake, button, whatever kind you prefer). Mix
the whites of two eggs, an ice-cream scoop of onions, a scoop
of red bell peppers and green bell peppers. Sautee in a
teaspoon of olive oil or olive oil spray until the onions are
almost carmelized. Add a teaspoon of curry. Add a cup of
mushrooms which have been pre-cooked. Add a light shaving
of Swiss cheese or two-small cubes of feta cheese. By “light
shaving”, I mean no more than a table spoon total of cheese.
2. For a side drink, blend a half a banana and a cup of
blueberries, and two ice cubes.
Tuesdays, Thursdays and Saturdays
Assemble a cup of blueberries, a banana and a half a cup of
skim milk. Add a scoop of plain soy protein powder. Blend the
blueberries, banana, protein and milk on medium speed for 30
seconds. Add a pinch of nutmeg or cinnamon on top.
Sunday Feast for Low Blood Pressure
Assemble lite whipped cream, a banana, cup of blueberries, two
strawberries. Cook a bowl of oatmeal. Add a teaspoon of
butter substitute such as Olivio or Promise. Add Splenda if you
like it sweet. Slice a half a banana and arrange the slices on top
of the oatmeal. Sprinkle the blueberries on top of the bananas.
Finish with a squirt of low-fat canned whipped cream. Top with
a strawberry.
Find out more healthy breakfasts to help maintain your weight
and reduce your risk of disease: Ideal Breakfast for Diabetics /
Ideal Breakfast for Hypoglycemia /Foods That Shrink Your
Waist/ Foods That Reduce Blood Pressure
More Related Links
Break Through Your Diet Plateau
How Many Calories Do I Burn
Quinoa-The New Superfood?
Break Through Your Diet Plateau
How Many Calories Do I Burn
Ideal Breakfast for Hypoglycemia
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