Simple food change 'lowers blood pressure' in just 2 hours
Sometimes called the 'silent killer' hypertension can lead to serious health issues if left untreated but a study found a food can help quickly
A study has revealed that a simple dietary switch could be the answer for those battling with high blood pressure. Sometimes called the 'silent killer', hypertension can lead to serious health issues if left untreated.
High blood pressure, or hypertension, can stealthily wreak havoc on the body, leading to catastrophic health issues such as heart disease, strokes, kidney damage, and even impaired vision. Without noticeable symptoms, many people remain unaware of the condition until it manifests in severe health complications.
Tim Spector, the brains behind the Zoe app and a professor of genetic epidemiology at King's College London, suggests that we can all benefit from upping our intake of potassium, which aids in expelling salt from our system, and boosting our fibre consumption. "Eating 5g more fibre a day can reduce blood pressure by twice as much as reducing salt," he advises.
While it's widely acknowledged that salt exacerbates high blood pressure, recent findings have also highlighted the power of beans, particularly darker varieties like red kidney and black beans, in preserving vascular health. Researchers at the University of Manitoba in Canada found that consuming red kidney beans resulted in lower blood pressure within two hours, in contrast to eating rice.
Dark-coloured beans, like red kidney and black beans, pack a punch for blood pressure health, with dieticians noting their significant benefit on blood vessels, reports Surrey Live.
Dietician Dr Linia Patel endorsed convenient canned beans too, saying: "Canned versions of beans provide the same benefits as dried, and you save on overnight soaking."
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Wales Online
6 hours ago
- Wales Online
BBC doctor explains why this is the best breakfast for weight loss
BBC doctor explains why this is the best breakfast for weight loss Dr Rangan Chatterjee, who hosts BBC One's Doctor in the House, has shared his go-to breakfast choice that could help with weight loss - and it's not what you'd expect Dr Rangan Chatterjee has said people should ditch normal breakfast staples like cereal (Image: Cavan Images via Getty Images ) Dr Rangan Chatterjee, a well-known health expert frequently seen on BBC Breakfast and Doctor in the House, has divulged his favourite breakfast that promotes weight loss while speaking on the Doctor's Kitchen podcast. Dr Chatterjee opts for what many would label a dinner as his first meal of the day. Highlighting the benefit of consuming protein in your morning repast to stave off hunger pangs, Dr Chatterjee challenges the conventional breakfast choices in the UK. For our free daily briefing on the biggest issues facing the nation, sign up to the Wales Matters newsletter here . He questions, "Who says that these are breakfast foods? And when you really dive into where this all came from and the marketing involved, it's actually some cereal companies, right? "We used to go to India for six weeks every other summer. I can still remember my cousins before they went to school, they'd have these big plates. There was like meats, vegetable curries, there was dal, rice, it was like a proper meal." He then observed, "And then I noticed after about 10 years you're going back and like there's all these adverts from the cereal companies." Podcast host Dr Rupi Aujla responded: "There's that beautiful set of photos where they looked at what kids eat for breakfast around the world. It was done about 10 years ago. Article continues below "I come back to that all the time. What you see in the UK and the US are just these refined sugary cereals, and you definitely see that in certain other countries like Latin America and particularly in Brazil. But then you look at like Asia and it's just like a hali, you know, like Sri Lanka was like a hali with some. Some I mean that's the kind of stuff that I would eat for dinner," as reported by Surrey Live. Dr Chatterjee then remarked: "Yeah, and one of the things I've often said to patients to help them with this is eat dinner for breakfast." reports Surrey Live. Dr Aujla concurred: "Yeah, I do that all the time. There's that beautiful set of photos where they looked at what kids eat for breakfast around the world. It was done about 10 years ago. "I come back to that all the time. What you see in the UK and the US are just these refined sugary cereals, and you definitely see that in certain other countries like Latin America and particularly in Brazil. "But then you look at like Asia and it's just like a hali, you know, like Sri Lanka was like a hali with some. Some I mean that's the kind of stuff that I would eat for dinner." Dr Aujla explained: "Protein at breakfast is a great strategy to ensure that you're not overconsuming and improve weight maintenance. "According to Dr Chatterjee, the secret to maintaining weight loss is to avoid snacking. He confessed: "I genuinely do not bring food into my house that I don't want to be consuming. Sweets, chocolates, cakes, I don't keep them at home. "Because there will be an evening when I'm feeling tired and a bit stressed and I will start opening the cupboards and look for something a little bit sweet and all I can see at the moment are whole nuts and olives, and sometimes I'm like, ah, I'm not sure I feel like that at the moment. No it's not really what I wanted. "Yeah. So, again, in terms of what is practical for many people and my biases, the patients I've seen over the years. "I think not using your willpower in your house is a great tool. There's that beautiful set of photos where they looked at what kids eat for breakfast around the world. It was done about 10 years ago. I come back to that all the time. "What you see in the UK and the US are just these refined sugary cereals, and you definitely see that in certain other countries like Latin America and particularly in Brazil. But then you look at like Asia and it's just like a hali, you know, like Sri Lanka was like a hali with some. Some I mean that's the kind of stuff that I would eat for for dinner. "And also, I think a lot of these principles depend, they depend where you're at on your journey. Right, if you're used to having loads of ultra processed foods, and that's, you know, making up 70% of your diet, as it is for many people. "Actually, to reset, maybe for a few months you don't want that stuff anywhere near you, so it can, it can help you reset your taste buds, not be tempted. "Yeah, think about it another way, and we don't like to think about food in this way, but let's say you were an alcoholic, right, and you were struggling with your alcohol consumption. And you recognise that and you start to get help. "I think most of us would probably accept that whilst you're trying to recover from that possibly not the best idea to have loads of beer and wine and booze kicking around in your fridge and in your house." Article continues below
The Guardian
20 hours ago
- The Guardian
The truth about fruit juice and smoothies: should you down them or ditch them?
When my sister saw me drinking a glass of orange juice at breakfast, she was horrified. 'You're drinking pure sugar!' she said. Juice, once considered so virtuous people paid good money to go on 'juice fasts', has been demonised over the past decade. The epidemiologist and author Tim Spector has said orange juice should 'come with a health warning' and he'd rather people drink Coca-Cola. Despite this, the global juice market is growing, with chains such as Joe & the Juice expanding rapidly – and in an umbrella review last year, Australian researchers found potential health benefits to drinking juice. So should you jettison your juicer and boycott juice bars? Or add a glass of OJ to your daily diet? I asked the experts to clear up the confusion. It depends where you live. In the US, 100% juice is a recommended 'primary beverage' alongside water. In Canada, though, juice has been excluded from healthy eating guidelines altogether. Other countries tend to be somewhere in between. The UK, Spain and the Netherlands recommend limiting juice to one serving a day, while in New Zealand the limit is once a week and Australia suggests one serving 'occasionally'. Sammie Gill, a registered dietitian with the British Dietetic Association, says juices offer a concentrated source of vitamins, minerals and phytochemicals, such as polyphenols. Studies from the US, Canada and Iran 'have shown that drinking orange or apple juice is linked with lower levels of inflammation and improvements in cardiovascular health,' she says. 'Fruit juice shouldn't be discouraged within the context of a healthy balanced diet.' As well as vitamins, juice also provides a concentrated source of sugar (mainly fructose). Consuming too many of these 'free sugars' – released when the fruit is crushed into juice – contributes to tooth decay and obesity and may put you at risk of type 2 diabetes. The WHO suggests limiting the intake of free sugars, including those found in fruit juice, to less than 10% of daily calories; the UK limit is 5%, or 30g (seven teaspoons). 'A 150ml serving of fruit juice contains around 12g of free sugars, so it's very easy to exceed your maximum with just a few glasses,' says Gill. 'Drinking fruit and vegetables in liquid form is very different to eating whole fruit and vegetables in their intact form,' Gill says. 'You're only getting partial benefit.' Namely, you miss out on the fibre found in the fruit's skin and flesh. 'With whole fruit, mechanical breakdown (chewing) and chemical breakdown (enzymes) slowly release the contents of the fruit's cells. In liquid form, fruit passes through your gut and is absorbed more quickly, which can result in a rapid release of sugar into the bloodstream.' She adds that large amounts of fructose in one go can trigger symptoms in people with a sensitive gut, such as those with irritable bowel syndrome. Rob Hobson, the author of Unprocess Your Family Life, says vegetable juice tends to be lower in sugar and contain a wider range of nutrients: 'For example, beetroot juice contains nitrates, carrot juice contains vitamin A and dark leafy greens such as kale contain magnesium and calcium.' With shop-bought green juices, he advises checking the ingredients list – many are mainly apple juice. And, he stresses: 'Drinking green juice is never as good as eating the whole vegetable.' The 2024 Australian review concludes that while more studies are needed on vegetable juice, it could be a useful addition to people's diets. 'Vegetable consumption is even lower than fruit consumption at a population level. As such, it is important to consider the potential for vegetable juices to be incorporated into models of healthy eating to address this gap,' write the researchers. Even Spector is a fan. In his book The Diet Myth, he says a regular multi-vegetable juice has health benefits. If they are made from whole fruits and vegetables blended up, smoothies will contain beneficial fibre – but beware shop-bought ones made from fruit purees. 'Homemade smoothies are your best bet because you can use all edible parts of the fruits and vegetables, including the juice, flesh, seeds and skins,' says Gill. 'Leaving the skins on can increase the fibre content by up to 50%. You're getting more nutritional bang for your buck.' In the UK, frozen berries were added to the ONS inflation basket in 2023 and mango was added this year, reflecting the growing popularity of homemade smoothies. Vary your ingredients for maximum nutritional benefit and prioritise vegetables over fruit, says Gill. You can add protein, healthy fats and additional fibre in the form of milk, yoghurt or kefir, nut butter, seeds and oats. Hobson likes to make a smoothie bowl topped with coconut shavings and chopped fruit. Bridget Benelam of the British Nutrition Foundation advises keeping an eye on calories. 'There's a feeling that if it's a drink, it doesn't count, but of course it does. Just be aware of it and adjust other things in your diet to maintain balance.' Dietary advice in many countries is to drink no more than 125-150ml of fruit juice, vegetable juice or smoothie daily – a small glass. The Australian study concluded you can be a little more generous: 'The multiple potential beneficial effects detected at low to moderate levels (50-240 ml/day) of 100% juice consumption can provide exposure to beneficial nutrients and bioactive compounds, without the risks associated with excess consumption of free sugars and calories.' Gill says that consuming anything in excess can be harmful to health. 'Enjoy a glass of fruit juice or smoothie, but don't rely on it to hydrate you throughout the day. It shouldn't be your default drink … Think of it this way: it takes three to four oranges to make one glass of juice. You wouldn't eat four oranges in one sitting.' No. Even a green juice containing five different vegetables, or a smoothie made from five kinds of fruit, counts for only one of your five a day, because of the free sugars and lack of fibre. Hobson goes further. 'Juice is an extra – you should still eat at least five fruits and vegetables in whole form,' he says. 'You shouldn't get into the habit of drinking your nutrition. We should be chewing, not sipping!' As well as prioritising vegetables, include lower-sugar fruits such as berries, stone fruits, citrus fruits, kiwi and avocado. Consider diluting juices and smoothies with still or sparkling water, or ice – Benelam says juice should always be diluted half and half with water when given to children. The NHS advises drinking juices and smoothies at mealtimes, not as a between-meal snack, to reduce the risk of tooth decay. This may have an added benefit, says Hobson – especially for vegetarians and vegans. 'Vitamin C helps the body absorb iron from plant-based sources such as dark green leafy vegetables, tofu, seeds, beans and lentils.' 'Always choose a pure 100% fruit juice, ideally with pulp,' says Gill. Avoid 'fruit nectars' and products labelled 'juice drinks': 'They are bulked out with other ingredients such as sweeteners, colours and flavourings.' 'It depends what you can afford,' points out Hobson. 'Buy fresh juice if you can – pasteurised juice loses vitamin C. You'll still get some vitamin C from juice that is made from concentrate, but avoid any with added sugar or syrup.' 'Vitamin C is sensitive to oxidisation and levels do decline, so freshly made juices at a juice bar may contain more,' says Benelam. 'But portions tend to be very large – go for a small size.' Gill says there is evidence to show that ginger can help with nausea and that turmeric has anti-inflammatory effects. 'There is no harm in taking a daily shot if you enjoy it,' she says. 'At the same time, they are often expensive, can contain added sugars and different brands contain different amounts of ginger.' She notes that supplementing with ginger can interact with medications such as blood thinners; seek advice from a pharmacist if necessary. Hobson is more sceptical. 'I'm not sold on fruit shots,' he says. 'A lot of them are apple juice with a bit of ginger.' It's probably better – and certainly cheaper – to use ginger and turmeric in cooking instead. 'Juice fasts are unsustainable and unrealistic for most people,' says Gill. 'While fruit and vegetables are a rich source of many nutrients, including fibre and vitamin C, they are limited in other nutrients – such as vitamin B12, iron, omega 3 and protein. They cannot provide the body with all its nutritional needs. Food diversity is what's needed for optimal health.' There is no need to 'detox', adds Benelam. 'Our bodies are very good at getting rid of toxins.' And Hobson is unequivocal: 'Avoid juice fasts at all costs. There are no health benefits whatsoever.' 'We should get most of our hydration from water,' says Benelam – but it doesn't have to be plain. Gill suggests flavouring still or sparkling water with chopped fruit or berries; a squeeze of lemon or lime; herbs such as mint, basil or rosemary; or slices of cucumber. She says other drink options include kombucha – 'Just check the amount of sugar, which can vary from brand to brand' – and herbal and fruit teas (hot or iced). Gill suggests Greek yoghurt topped with banana or berries, chia seeds and honey. Benelam keeps it simple: 'A glass of milk – cow's or plant-based – is a good alternative before or after the gym. It contains protein, nutrients and electrolytes.' In an ideal world, we'd get our vitamins, minerals and bioactive compounds (such as polyphenols, flavonoids and carotenoids) from whole fruits and vegetables, rather than juices and smoothies. However, most of us don't eat enough of them. As the Australian review points out, juices and smoothies are an 'affordable, accessible and palatable' addition to the diet. You're not better off with Cola-Cola – but you should stick to one small glass a day. Do you have an opinion on the issues raised in this article? If you would like to submit a response of up to 300 words by email to be considered for publication in our letters section, please click here.
The Guardian
a day ago
- The Guardian
Healthy chocolate, low-hangover wine and nutritious breakfast cereal: 10 guilty pleasures … without the guilt
We all know we should be snacking on blueberries and eating more leafy greens. But what should you do when you're stuck at a motorway service station with a choice between crisps and more crisps? If you can't resist a glass (or two) of wine, what's the healthiest option? And is it possible to hit the kebab shop at 1am without being struck down by the spectre of Gwyneth Paltrow? Not all junk food is created equal. Top nutritionists suggest the treats, booze and ultra-processed foods that pose the smallest risk to our health – and the ones even they eat from time to time. Although nobody would count crisps as one of their five a day (a shame, because they are made from potatoes), if you swerve the flavoured options, some packets aren't too bad as far as snacks go. 'Look for an ingredients list that contains just potatoes and ideally extra-virgin olive oil and maybe sea salt,' says Dr Federica Amati, the author of Everybody Should Know This and the head nutritionist at the health science company Zoe. 'You want them to be lightly salted, not very salted.' Contrary to what you may think, those chickpea and lentil crisp alternatives might not be better for you, Amati says: 'Read the back of the packet carefully as they might contain lots of additives, flavour enhancers and emulsifiers to make them taste good. You're often better off having a simple, traditional crisp and not eating too many. Think Kettle Lightly Salted, or even Walkers Ready Salted, rather than Doritos Flamin' Hot.' Lots of gummies now claim to be 'sugar-free' or 'natural' and come in healthy-looking packaging, but is a saintly sweet an oxymoron? 'Traditional gummy sweets and chewy candies are textbook UPFs and normally loaded with glucose syrup, artificial colours, flavourings and gelatine,' says nutritionist Rob Hobson, author of Unprocess Your Life. 'Plain liquorice is a better option, but check the label as the proper stuff should only contain minimal ingredients such as molasses, flour and aniseed extract.' For Amati, 'a sweet is always a sweet, but opt for brands that don't contain palm oil, which has a high saturated fat content. Candy Kittens and Biona are good examples. If you consume sweets in moderation and practise good dental health afterwards, they're not too bad.' 'Dark chocolate typically contains less sugar than milk or white,' says the nutritionist Rhiannon Lambert, author of The Unprocessed Plate. 'Opting for varieties with 75% cocoa or higher not only reduces the sugar content, it can also support a more diverse and flourishing gut microbiome. Dark chocolate is rich in polyphenols and antioxidants that may support heart health by improving blood flow and reducing inflammation.' For bonus points, choose a dark chocolate with nuts in it. 'Almonds or hazelnuts provide healthy fats, fibre and micronutrients such as magnesium and vitamin E,' says Lambert. But what if you're not a fan of dark chocolate? 'Choosing a milk chocolate bar that includes whole nuts can still be a more balanced option.' Amati says you should still check the label on your dark and milk chocolate: 'Look for cocoa butter or cocoa mass on the ingredients list, as some brands replace it with cheaper, more saturated fats. And avoid any additives, emulsifiers and sweeteners.' Vegetable or palm fats, lecithin, monoglycerides, and diglycerides of fatty acids are all red flags. We all know that fizzy drinks are full of sugar, artificial sweeteners and other additives, but sometimes nothing hits the spot like a cold can of pop. 'There are now lots of probiotic soft drinks on the market,' says Amati. 'The jury's still out on how effective they are for gut health, but many of them are low in sugar and have no artificial sweeteners or added sugar, making them a good option.' Hobson says swapping standard fizzy drinks for kombucha (fermented tea) is a smart move: 'Opt for varieties with live cultures, that are unpasteurised and with no added sugars.' He favours Momo Kombucha ('It's raw unfiltered and brewed in small batches with organic ingredients'), and Remedy Kombucha ('It's fermented to the point where sugar is virtually eliminated'). Other kombucha brands with low sugar content include No 1 Living, Holos and Jarr. They don't call it the 'beer belly' for nothing, but is it possible to sip a pint without derailing a diet? 'Lagers that have 'light' in their name, or low-alcohol beers, are generally your best bet,' says Lambert. 'That's because the majority of calories in beer come from its alcohol content – the higher the alcohol by volume (ABV), the more calories it tends to contain. For example, a standard lager contains about 150–200 calories per pint, while a low-alcohol or light lager can come in closer to 80–100 calories. These options still offer the refreshing lager taste, just with fewer calories and often less impact on hydration, and sleep too. If you're watching your intake, always check the ABV and aim for beers that are around 3% or lower.' Small Beer makes a lager that's 2.1% and only 73 calories a can. It was bad news for the 'everything in moderation' brigade when a 2022 study found that even a small amount of alcohol has negative health outcomes. But if you are going to have a glass of wine, is there a grape that's less grim than the others? 'Hangovers are usually the result of a toxin called acetaldehyde (the byproduct of alcohol breakdown), dehydration and compounds called congeners, which are more prevalent in darker and cheaper wines,' says Hobson. 'It's for this reason that white wine gives you less of a hangover than red. Sulphites often get the blame, but unless you're genuinely sulphite-sensitive, they're unlikely to be the problem.' Sign up to Inside Saturday The only way to get a look behind the scenes of the Saturday magazine. Sign up to get the inside story from our top writers as well as all the must-read articles and columns, delivered to your inbox every weekend. after newsletter promotion However, organic or biodynamic wine does tend to have fewer additives overall, and often lower levels of sulphites and residual sugar, so they can be a better choice. Wines from cooler-climate regions such as the Loire valley or parts of Germany are usually lower in alcohol (11-12%), and you can now buy specially made low-alcohol wines that can make a difference to your hangover. It's also a good idea to go for dry wines rather than sweet ones, as less sugar can mean less of a headache the next day.' But, ultimately, it's about pacing yourself, not drinking on an empty stomach and drinking water alongside alcohol. 'Even the cleanest, most 'natural' wine won't save you from a hangover if you drink too much,' says Hobson. Beware the bubbles – fizz has been proved to cause worse hangovers than any other kind of wine. But if you want to raise a toast, which is the best for you? 'The fizzy wines labelled Brut Nature or Extra Brut contain the lowest levels of residual sugar – typically under 6g per litre,' says Lambert. 'Whether it's prosecco, champagne or cava, choosing one of these dry varieties is your best bet. Avoid styles such as demi-sec or doux, which have a much higher sugar content.' Breakfast cereals get a bad rep on the UPF front, but some are much healthier than others. 'Yes, Weetabix is technically a processed food, but it's low in fat, high in fibre, affordable and delicious,' says Amati. 'About 90% of adults in the UK are fibre-deficient and breakfast cereal is an easy way to up your intake.' Amati also favours Dorset Cereals and jumbo steel-cut porridge oats. 'Making it in the microwave is fine,' she says. 'Just avoid quick-cook oats (as these have been more processed and so make your blood sugar spike) or flavours or sweeteners.' And beware of that healthy-looking granola – it may not be as good for you as you think. 'Many are heavily processed and contain high levels of added sugar, emulsifiers and refined grains,' says Lambert. 'Opt for ones with a low sugar content – ideally less than 5g of free sugars per 100g – and made from whole ingredients such as oats, nuts, seeds, maple syrup or honey, and dried fruit.' Bio&Me Granola has just 4.2g of sugar per 100g, compared with 15g in the same amount of Jordans Simply Granola. Not all takeaways have to come with a side order of guilt. 'In general, avoid deep-fried food,' says Amati. 'Some places cook in saturated fats and keep reusing the same oil.' Instead, head towards your local Thai, Vietnamese or Indian restaurant. 'Choose the veggie option, such as a chickpea, paneer or spinach curry. These are all fibre-rich, whole foods.' And don't order the rice. 'It's much better – and cheaper – to make rice at home using packets of parboiled rice you can buy in the supermarket. When you reheat cooked rice the starch is more resistant, which is better for blood sugar control and improved gut health.' Hobson favours a Turkish takeaway. 'I would go for a grilled chicken shawarma wrap with salad, hummus and a wholemeal flatbread,' he says. 'This option is balanced with lean protein, fibre and healthy fats. These kind of places often offer fresh vegetable and grain-based salads such as tabbouleh, bulgur salads or ezme, which are rich in fibre and other key nutrients.' Those chilly, limp pre-made sandwiches are never the most satisfying, but if you have to grab one, which is the lesser of the UPF evils? 'Look for those made with wholegrain or seeded bread, as they provide more fibre and keep you fuller for longer than white bread,' says Lambert. 'For the filling, lean protein such as falafel, hummus, chicken, egg or tuna are all good options, especially when paired with salad or crunchy vegetables. Creamy sauces, excessive mayonnaise or cheese-heavy fillings can push up the saturated fat and salt content up quite significantly, so it's worth being selective.' If in doubt, focus on fibre. 'The nutrient most of us are probably deficient in is fibre, so if you're checking the nutrition label, check the fibre content, and try to pick one that gets you as close as possible to 3g of fibre per 100g. It's a helpful benchmark for knowing you're getting a more satisfying, gut-friendly choice.'
