Raisins and soy may ward off high blood pressure

CHICAGO: Eating raisins and soy appears to help ward off high blood pressure, a key risk factor in heart disease, according to two studies presented at a major US cardiology conference on Sunday.

Munching on a handful of raisins three times a day helped people with slightly elevated blood pressure lower their numbers after several weeks, said one of the studies presented at the American College of Cardiology conference.

The randomised clinical trial - believed to be the first formal measurement of raisins' benefits on blood pressure - involved 46 people with a condition known as pre-hypertension.

That means their blood pressure ranged from 120 over 80 millimeters of mercury (mm Hg) to 139 millimeters of mercury over 89 mm Hg, or just higher than normal.

Compared to people who snacked on cookies or crackers, the raisin-eating group saw significant drops in blood pressure, in some cases lowering the top number, or systolic pressure, by 10.2, or seven percent over the 12-week study.

Researchers are not sure exactly why the raisins work so well, but they think it may have to do with the high level of potassium in the shrivelled, dried grapes.

"Raisins are packed with potassium, which is known to lower blood pressure," said lead investigator Harold Bays, medical director of Louisville Metabolic and Atherosclerosis Research Centre.

"They are also a good source of antioxidant dietary fibre that may favourably alter the biochemistry of blood vessels, causing them to be less stiff, which in turn, may reduce blood pressure."

A handful of about 60 raisins contains a gram of fibre and 212 milligrams of potassium. Raisins are often recommended as part of a high-fibre, low-fat diet to reduce blood pressure.

A second study on soy showed that daily intake of foods like tofu, peanuts and green tea helped lower blood pressure in more than 5,100 white and African American people aged 18-30.

The study began in 1985 and was based on self-reported data about the food the participants ate.

 Those who consumed about 2.5 or more milligrams of isoflavones, a key component in soy, per day had significantly lower systolic blood pressure - an average of 5.5 mmHg lower - than those who ate less than 0.33 mg per day.

That daily level should not be hard for most people to reach - a glass of soy milk contains about 22 mg of isoflavones, or nearly 10 times the amount needed to see an effect, according to the research.

"Our results strongly suggest a blood pressure benefit for moderate amounts of dietary isoflavone intake in young black and white adults," said Safiya Richardson, a graduating medical student at Columbia University's College of Physicians and Surgeons and the study's lead investigator.

"Our study is the first to show a benefit in African Americans, who have a higher incidence of high blood pressure, with an earlier onset and more severe end-organ damage."

Eating soy could be a way for people with slightly elevated blood pressure to avoid progressing to high blood pressure, and potentially ward off the need to take medications, she added.

"Any dietary or lifestyle modification people can easily make that doesn't require a daily medication is exciting, especially considering recent figures estimating that only about one third of American hypertensives have their blood pressure under control."

Soy and the isoflavones it contains work by boosting enzymes that create nitric oxide, which in turns helps to widen blood vessels and reduce blood pressure.

"Based on our results and those of previous studies, we would encourage the average adult to consider including moderate amounts of soy products in a healthy, well-balanced diet to reduce the chances of developing high blood pressure," Richardson said.
- AFP/de

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10 Best Foods for Your Heart

By Alana Brager, Life2PointOh.com 

Did you know that heart disease is the number one killer of women in the United States? Scary! Luckily, we have tasty ways you can keep that heart of yours pumping longer!

1. Oatmeal contains a certain element of fiber called beta-glucan, which has been shown to reduce LDL (bad) cholesterol. It also contains a special antioxidant called avenanthramides, which prevents free radicals from attacking good cholesterol and helps reduce the risk of heart disease. Oatmeal also helps keep your arteries clear and contains calcium, omega-3's and fiber, which have been proven to stabilize blood sugar. Just skip the instant oats, since they're loaded with hidden sugars and sodium!

2. Salmon is the premiere source of omega-3 fatty acids, which are healthy fats that the human body cannot produce on its own. Omega-3's are known to minimize symptoms of inflammatory diseases and reduce blood pressure. Salmon is very high in protein, low in cholesterol and also contains astaxanthin, a very powerful antioxidant that's converted to vitamin A in the body.

3. Avocados contain oleic acid, a monounsaturated fat that may help lower bad cholesterol. They're high in potassium, which can help ward off high blood pressure, heart disease and stroke. They also contain a heart healthy fat that contains lycopene, a potential cancer-fighting agent.

4. Olive Oil oil is full of monounsaturated fats, which can help lower your risk of heart disease and help normalize blood clotting. The antioxidants found in olive oil can also help protect against some cancers while boosting your HDL (good) cholesterol.

5. Nuts, like almonds and walnuts, are full of monounsaturated fats and polyunsaturated fats, a fat that's mostly found in plant based foods and oils. They are also full of protein and omega-3's, which are great for the heart. About a handful a day is enough to do the trick.

Heart Healthy Month may be coming to a close, but it’s vital that you follow healthy practices year-round to prevent heart disease. Here’s Part 2 of our list of foods that make your heart happy!

6. Berries are full of powerful antioxidants called polyphenols, which have been known to lower the risk of heart disease. Studies have shown that eating a moderate amount of berries may increase HDL (good) cholesterol and reduce blood pressure. They’re also rich in disease fighting phytochemicals that can help prevent heart disease, cancer and diabetes.

7. Legumes, or beans, are incredibly low in fat and contain no saturated fat or cholesterol. Beans are a high plant based protein that also have fiber, iron, folic acid and the heart healthy omega-3’s. Red and black beans also contain eight types of flavanoids, which reduces the risk of a stroke.

8. Spinach is an antioxidant rich super food that’s high in vitamins A, C and K, all of which are good for your bones and heart. It has been shown to lower the risk of some cancers while also being incredibly rich in fiber and folate, a water soluble B vitamin that’s important for building and maintaining healthy cells.

9. Soy is a nutrient dense, heart healthy food. It contains B-vitamins, unsaturated fats, calcium, zinc and fiber. It’s cholesterol free and a healthier, leaner protein, compared to meat. Soy is a complete protein, meaning it contains all of the essential amino acids that the body cannot produce. Studies have shown that soy protein could lower LDL (bad) cholesterol, which can help prevent heart disease.

10.  Tomatoes are packed with vitamins and lycopene, which has been shown to reduce the risk of heart disease. When lycopene is combined with other antioxidants found in tomatoes, such as beta-carotene or vitamin c, the body works to neutralize free radicals that could damage cells. Studies have shown that tomato products prevent the oxidation of LDL (bad) cholesterol.

http://life2pointoh.com/2012/02/heart-healthy-foods/