Latest news with #DASHdiet
Yahoo
22-07-2025
- Health
- Yahoo
We Asked 3 Cardiologists the One Food They Always Keep in Their Pantry—Here's What They Said
Reviewed by Dietitian Jessica Ball, M.S., RD Getty Images. EatingWell design. Your heart pumps over 2,000 gallons of blood per day, delivering oxygen and nutrients to every cell and organ in your body, picking up waste along the way and sending it to be filtered. With how important this single organ is, it's no wonder that keeping your heart healthy is one of the best things you can do for your overall health and well-being. And while heart disease is the leading cause of death in the U.S., there's a lot you can do to reduce your risk, starting right in your kitchen. Research shows that heart-healthy eating patterns like the Mediterranean diet and DASH diet can help improve key markers for heart health. These diets emphasize whole foods that are rich in fiber, healthy fats, antioxidants and plant-based proteins. But you don't have to overhaul your entire diet or break the bank to start supporting your heart. Keeping just a few simple heart-healthy ingredients in your pantry can make it easier to add important nutrients to your everyday meals and snacks. We asked cardiologists for their must-have pantry staples, and chances are you already have a few of them on your shelf. Here's what they recommend keeping stocked. 1. Olive Oil If you're wondering what oil to grab for roasting vegetables, whisking up marinades and dressings or finishing your pasta, olive oil can be a heart-healthy choice. 'I recommend keeping some delicious olive oil close at hand and using it as your primary cooking oil, but also to drizzle it on each of your meals throughout the day,' says Elizabeth Epstein, MD. Advertisement Olive oil has an extensive history of research supporting its role in improving cardiovascular health. A 2022 meta-analysis of 13 studies with over 865,000 participants found a strong relationship between olive oil consumption and a decreased risk of cardiovascular disease. For every 5-gram (about 1 teaspoon) increase in olive oil per day, they found a 4 percent decrease in cardiovascular disease risk and all-cause mortality. 'The best nutrition evidence we have supports the Mediterranean diet, which has been tested in several randomized controlled trials and shown to reduce heart attacks, strokes and cardiovascular death by 30 percent,' says Dr. Epstein. The liberal use of olive oil may be a key part of the puzzle with its high levels of anti-inflammatory polyphenols, antioxidants and oleic acid. While any olive oil will offer some benefit, extra virgin olive oil is highest in antioxidant and bioactive plant compounds that may offer additional benefits to your heart. 2. Legume-Based Pasta You don't have to skip pasta, even on a heart-healthy diet. 'One food I always keep stocked in my pantry is legume-based pasta, such as pasta made from edamame and mung bean, lentils, chickpeas or black beans,' says Dr. Danielle Belardo, M.D. Pasta made from legumes is typically higher in protein and fiber compared to wheat pasta, and can be much more filling. When it comes to heart health, eating more beans and bean-based foods is a safe bet. Multiple studies link legume consumption to improvements in lipid profiles and a reduced risk of heart disease, including one study suggesting that adults who eat legumes four times per week have a 22 percent lower risk of coronary heart disease than those who only eat them once each week. This is partly due to the high amount of soluble fiber found in legumes, which effectively lowers LDL-cholesterol and supports steady blood sugar. If eating whole beans several times a week feels like a big leap from where you're at, legume-based pasta can be a simple and approachable switch. 'It's nutrient-dense, easy to prepare and aligned with the principles of evidence-based heart-healthy eating,' says Dr. Belardo, who emphasizes legume-based pasta's positive impact on glycemic control, satiety and overall metabolic health. 3. Oats Your morning bowl of oatmeal may be doing more for your heart than you realize. Oats are rich in soluble fiber, beta-glucans and anti-inflammatory compounds, like phytosterols, all of which help lower cholesterol and support healthy weight management. Advertisement 'Oats, like all whole, plant-based foods, contain plant sterols, a group of substances made in plants that block cholesterol absorption in the digestive tract,' says Dr Elizabeth Klodas. Between soluble fiber binding cholesterol in the gut, plant sterols reducing absorption and beta-glucans positively influencing the gut microbiome and cholesterol metabolism, oats are a triple threat against heart disease. Just be sure to choose whole, minimally processed oats. Research shows they retain more of their fiber, beta-glucans and heart-healthy phytochemicals compared to ultra-processed or highly-sweetened oats and oat-based foods. Luckily, between overnight oats, hot oatmeal, granola, oatmeal pancakes and smoothies, there are endless ways to enjoy them! Our Expert Take Heart-healthy eating doesn't have to include a total pantry makeover. The foods cardiologists always have in their own pantries include simple staples like olive oil, oats and legume-based pasta. Regularly including these foods in a balanced, overall healthy diet may help lower cholesterol, support a healthy weight and protect your heart well into the future. Read the original article on EATINGWELL
Yahoo
08-07-2025
- Health
- Yahoo
The #1 Thing to Avoid If You Have High Blood Pressure, According to Dietitians
Reviewed by Dietitian Emily Lachtrupp, M.S., RDUnderstanding the importance of a healthy diet is crucial for managing high blood pressure. Eat more potassium-rich fruits and vegetables and cut back on sodium. Cook more of your meals at home and consider following a DASH or Mediterranean you know you have high blood pressure, you're already a step ahead. Although high blood pressure (hypertension) affects nearly half of American adults, it doesn't cause symptoms at first—so many people don't even know they have it. Read on to learn more about what high blood pressure means, the biggest thing to avoid doing if you have it and proven strategies you can take to improve it. Your blood pressure is the force of blood pushing through your arteries. Normal blood pressure is below 120/80 mm Hg. The top number, systolic blood pressure, measures pressure when the heart beats. The bottom number, diastolic blood pressure, is the pressure when the heart is at rest between beats. High blood pressure can lead to several health complications, such as stroke, heart attack, kidney disease, vision loss and more. 'If you are diagnosed with high blood pressure, lifestyle modification is key. Assess your diet, weight and exercise habits,' says Maria Elena Fraga, RD, CDCES, director of the Diabetes Alliance at the Mount Sinai Health System in New York City. The No. 1 thing to avoid if you have high blood pressure is underestimating the impact your nutrition habits can have on your levels. Knowing that you can make a big difference in your blood pressure by changing some aspects of your diet is positive and empowering news. Actionable habits for lowering blood pressure include limiting sodium, eating fruits and vegetables that are rich in potassium, cooking more at home and following blood-pressure-lowering eating plans. 'Getting a handle on your blood pressure requires behavior and lifestyle changes, which can take time, effort, consistency and patience,' says Sarah Currie, M.S., RD, a personal trainer and co-owner of Physical Equilibrium in New York City. With that said, here are the impactful changes you can start making to your diet. Over time, eating a high-sodium diet can narrow blood vessels and increase blood pressure. 'You'd be surprised how many food items contain hidden sources of sodium,' says Fraga. Packaged foods are often packed with sodium, and some of the top culprits are canned soups, frozen meals and deli meat, adds Currie. The American Heart Association suggests that cutting out 1,000 milligrams per day of sodium can have a beneficial impact on blood pressure. For people with high blood pressure, the AHA recommends consuming no more than 1,500 milligrams of sodium per day. To reduce your sodium intake, try replacing a portion of salt in your recipes with garlic, fresh herbs and spices. Read package labels and restaurant menus before buying or ordering to help make lower-sodium choices. When you're reading labels, look at the Daily Value percentage for sodium and aim for lower-sodium foods when possible. Foods with a sodium DV of 5% or less per serving are considered a low-sodium foods, while those with 20% DV or more of sodium per serving are considered high-sodium and should be limited. Potassium counteracts sodium by helping your body excrete it through your urine. (In short, you pee it out.) The mineral also helps relax blood vessel walls, which lowers blood pressure. The AHA recommends consuming 3,500 to 5,000 milligrams of potassium daily to prevent or treat high blood pressure. Boost your potassium intake by eating more fruits and vegetables. Aim to eat 4½ cups of fruits and vegetables every day. Foods rich in potassium include: Lentils Prunes Bananas Kidney beans Orange juice Cantaloupe Squash Apricots Soybeans Raisins Potatoes Spinach Chicken breast Low-fat dairy products Restaurant meals are often high in sodium, which can make it difficult to stay within the recommended limits. One study found that the average sodium content in a fast-food meal was about 1,300 milligrams—nearly all of the recommended sodium limit for someone with high blood pressure. Cooking at home gives you control over all the ingredients. Whole foods, like fruits, vegetables, dried legumes, unsalted nuts and seeds and fresh sources of protein contain little to no sodium. When cooking you can flavor foods with fresh and dried herbs and spices, including basil, oregano, cumin, rosemary, turmeric and more. This doesn't mean you can't eat out—it just takes a little planning. If the restaurant provides nutrition information, check it ahead of time to plan out a meal that's lower in sodium. Avoid or limit fried foods, which tend to be higher in sodium, says Currie, and ask for sauces and dressings on the side. Opt for baked, broiled, grilled or steamed proteins paired with green and other colorful vegetables. The DASH (Dietary Approaches to Stop Hypertension) diet was created to intentionally treat high blood pressure. This eating style focuses on eating fruits, vegetables, legumes, whole grains, low-fat or fat-free dairy, lean protein and limited saturated fats, red meat, added sugar and sodium. The DASH diet is rich in important nutrients that help lower blood pressure, including potassium, calcium, magnesium, fiber and protein. The Mediterranean diet is very similar to the DASH eating plan, as it's full of fresh fruits and vegetables, fiber-rich beans and whole grains, nuts and seeds. This eating plan also recommends limiting foods that contain higher amounts of saturated fat, such as red meat. One food that's famously associated with the Mediterranean diet is extra-virgin olive oil, which is rich in polyphenols that can protect the heart. Improving the quality of your diet is one effective way to manage hypertension. Other lifestyle factors that help bring down blood pressure include: Get regular physical activity, including this #1 ranked exercise for better blood pressure. Avoid smoking. Practice stress management. Reach a healthy weight, if weight loss is recommended. Here's How to Lose Weight When You Don't Know Where to Start. Get enough sleep. Aim for seven to nine hours of sleep each night. If lifestyle factors are not enough to keep your blood pressure in a healthy range, you may need medication. Reach out to a health care provider for guidance. High blood pressure is a common condition affecting many Americans, yet, you can take steps to improve your numbers and prevent hypertension. One of the biggest mistakes people make is not realizing how important nutrition is for managing blood pressure and maintaining a healthy heart. Small, consistent steps—like reading labels to cut down on sodium, cooking at home more often and eating plenty of fruits and vegetables—can make a big difference. For personalized support and guidance, ask a health care provider about working with a registered dietitian who can create an individualized eating plan and set goals that work for you. Read the original article on EATINGWELL
Yahoo
27-06-2025
- Health
- Yahoo
The 6 Best Pantry Staples for Better Heart Health, According to Experts
Reviewed by Dietitian Kelly Plowe, M.S., RDPantry staples can be an easy and nutritious way to support your heart health. Experts recommend olive oil, oats, canned salmon, dried herbs and spices, nuts and pulses. Other factors like regular exercise and stressing less also support your cardiovascular pantry can be a real lifesaver during those extra busy weeks when grocery store runs get skipped. Pantry staples make it easy to throw together a nutritious and affordable meal in minutes, especially since many items come pre-cut, peeled or even fully cooked. They also work wonders for anyone managing a health condition, including high blood pressure or high cholesterol. The key is choosing and filling your pantry with the right items. That's why we asked a cardiologist and registered dietitians to share their best pantry staples they recommend for better heart health. When it comes to choosing the healthiest fat for cooking or drizzling, extra-virgin olive oil is a winner for your heart. It's a core staple in heart-healthy diets like the Mediterranean Diet or the DASH diet. 'Extra virgin olive oil is rich in monounsaturated fats and polyphenolic compounds that help reduce inflammation and improve endothelial function,' says cardiologist, Dr. Aaron J Feingold. 'The oleic acid in olive oil helps lower LDL cholesterol while maintaining HDL levels, and its antioxidant properties protect against oxidative stress that contributes to atherosclerosis.' In other words, olive oil is brimming with heart-friendly fats that help keep your blood vessels healthy, your cholesterol levels in check, and inflammation tamed. Research backs this up: Participants at high risk for heart disease who followed the Mediterranean diet with extra-virgin olive oil diet had a 30% lower risk of major cardiovascular events, including heart attack and strokes, compared to those following a low-fat diet. So, break out the olive oil from your pantry to whip up an easy homemade vinaigrette (try one of our Healthy Salad Dressings Made with Olive Oil recipes), toss veggies in before grilling or roasting, like in our Anti-Inflammatory Sheet-Pan Roasted Veggies recipe or use olive oil to saute or cook just about anything from leafy greens to your morning eggs. If you've ever noticed the heart-healthy stamp on a barrel of oats or heard of their cholesterol-lowering abilities, there's plenty of science to back up the hype. 'Oats are an excellent source of beta-glucan, a type of soluble fiber shown to help reduce total and LDL cholesterol,' explains Veronica Rouse, RD, who specializes in working with clients with heart conditions. But that's not all oats can boast about—they also support healthy blood pressure. 'Oats also contain antioxidants called avenanthramides that increase nitric oxide production, which relaxes blood vessels and lowers blood pressure,' adds Melissa Mitri, M.S., RD, which has been shown in in vitro studies. Mitri adds that oats are more effective at lowering blood pressure than refined grains, like white bread. Whether you enjoy a warm, cozy bowl of oatmeal on a chilly morning or love a cool grab-and-go option like overnight oats, oats are a blank slate and highly versatile. Try one of our drool-worthy dessert-inspired overnight oat recipes. If you're craving something savory, give our Oatmeal with Cheddar, Collards & Eggs a try. We all ought to be diving into more fish to reel in their heart benefits. Canned salmon offers a convenient solution: Just crack open the lid, drain the liquid, and you've got a protein-rich option ready to eat, toss onto a salad, mix into a pasta or stuff into a pita. Best of all, it delivers countless benefits. 'These fish are excellent sources of omega-3 fatty acids, particularly EPA and DHA, which have potent anti-inflammatory and cardioprotective effects', says Dr. Feingold. 'The American Heart Association (AHA) recommends eating fatty fish twice weekly based on extensive research showing omega-3s reduce triglycerides, lower blood pressure and decrease the risk of sudden cardiac death.' Using canned salmon checks off the AHA's recommendation, but just be sure to purchase for varieties labeled 'no salt added'. Use canned salmon to whip up our Easy Salmon Cakes, Salmon Salad-Stuffed Avocado or Cucumber-Salmon Salad Sandwich recipes. If you've ever been told to cut back on salt, you may reach for a salt substitute. But let's be real, those can get boring real fast. That's where dried herbs and spices come to the rescue. And every pantry should be stocked with a variety of dried herbs and spices to add flavor (without the sodium) and a chock-full of nutrients to meals. Many spices are loaded with antioxidants and anti-inflammatory compounds that can benefit heart health. In fact, one study found that in just about four weeks of using higher amounts of herbs and spices, participants experienced improvements in blood pressure. When shopping, choose herbs and spices that list only the ingredient itself, like oregano or ginger, and skip blends that may sneak in salt. Or, try making your own seasoning blends at home. Try herbs and spices on foods you want to eat more of, such as veggies, like our Ranch-Roasted Cauliflower or Roasted Root Veggies & Greens over Spiced Lentils. It's more than okay to go a little nuts on nuts, as they make for an excellent heart-healthy snack. 'Walnuts are rich in omega-3 fatty acids, fiber and antioxidants, all of which contribute to heart health,' says Rouse. Researchers found walnut eaters also had better cardiovascular risk profiles, including lower blood pressure and triglycerides, adds Rouse. Almonds are another heart-healthy option. 'Almonds are nutrient-rich and pack several heart-healthy ingredients, including monounsaturated fats, fiber, and magnesium,' says Mitri. 'Eating at least one to two handfuls of almonds every day is associated with lower LDL cholesterol levels (the "bad" cholesterol). In addition, a one-ounce serving of almonds provides close to 20% of daily magnesium requirements, which supports healthy blood pressure levels.' Keep a jar of unsalted raw or dry-roasted nuts in your pantry for quick snacking, or sprinkle them on breakfast bowls like oats, cereal, yogurt or chia pudding. They also add crunch and work in main courses like our Walnut-Rostemary Crusted Salmon. Beans, dry peas, lentils and chickpeas are all classified as pulses, and they're all excellent sources of plant-based protein and heart-healthy nutrients. Pulses are rich in dietary fiber, which helps bind to and remove LDL cholesterol from the body. They're also packed with potassium, which supports healthy blood pressure levels by counteracting the effects of sodium. Research found that higher intake of dietary pulses was associated with lower risk of cardiovascular disease, coronary heart disease and hypertension. Additional studies found that eating pulses several times per week lowered the risk of cardiovascular disease up to 34%. So, how do you get more pulses on your plate? From black to red lentils, chickpeas to pinto beans, there are so many to choose from. Pro tip: If you're using canned beans, be sure to choose reduced-sodium or no-salt-added, or just rinse under water to remove excess sodium. Blend up a bean-based dip, toss them onto grain bowls, stir them into rice or mash them into burgers like our Cilantro Bean Burgers with Creamy Avocado Lime Slaw. Saute up a batch of our Chhole(Chickpea Curry) or roast them in the oven like our Crunchy-Roasted Chickpeas. Beyond your pantry, there are many other things you can do to protect your heart. Here are some of our expert-backed strategies to promote heart health: Exercise Regularly: All experts agree, doing regular movement is key. Daily movement improves circulation, reduces blood pressure, and strengthens the heart, says Mitri. Remember, it doesn't always have to be intense to count; even going for a brisk walk a few times a week can help. Take Hold of Stress: Don't let stress take over your heart. Our experts recommend practicing stress-reduction techniques like meditation, deep breathing or yoga regularly to help keep blood pressure in check. Get Enough Shut-Eye: Get between 7 to 9 hours of sleep each night. 'Poor sleep is associated with increased cortisol levels, elevated blood pressure and greater risk of developing metabolic syndrome,' says Dr. Feingold. Eat More Plants: Pair your pantry staples with produce like fruits and veggies to add vitamins, minerals, fiber and antioxidants, which all support heart health. Watch Your Salt Intake: You may not realize your favorite foods pack salt, so start by examining what you have in your kitchen. The goal is to limit sodium intake to less than 2,300mg daily (or 1,500mg for those with hypertension). Excess sodium contributes to fluid retention, increased blood pressure and strain on the cardiovascular system, explains Dr. Feingold. Be Social: Meeting up with your pals and family can support your heart. 'Being social helps lower stress, can reduce blood pressure, and simply makes you happy," says Mitri. So don't skip out on the next lunch date or family reunion. Pantry staples can offer up a quick, easy and nutritious solution for those looking to support their heart. Health experts recommend these six pantry staples for better heart health: olive oil, oats, canned salmon, dried herbs and spices, nuts and pulses. In addition, experts recommend the importance of regular exercise, stress management, getting enough sleep, eating more plant-based foods, watching your intake of sodium and staying socially connected. Read the original article on EATINGWELL
Yahoo
26-06-2025
- Health
- Yahoo
This Drink May Help Lower Your Blood Pressure, New Study Says
Reviewed by Dietitian Emily Lachtrupp, M.S., RDAbout half of all Americans have high blood pressure. This study suggests green tea may help modestly lower blood pressure. Diet, exercise, stress and sleep also influence blood blood pressure, or hypertension, is common in the U.S. In fact, there's a good chance you have it, since half of all American adults are living with the condition. And about 1 in 3 adults with high blood pressure aren't even aware they have it. This is because it usually comes with no symptoms. This doesn't mean, however, that it's benign. Blood pressure is the amount of force your blood exerts on the walls of your arteries, the blood vessels that carry oxygenated blood from your heart to the rest of the body. If left untreated, high blood pressure can damage organs, including the heart, eyes, kidneys and brain, increasing your risk of heart disease, stroke and chronic kidney disease. Besides factors out of your control, like genetics, age, sex and ethnicity, lifestyle also plays a large role in blood pressure. This includes diet, physical activity, stress and sleep. Researchers have observed that following an eating pattern like the DASH diet can help manage blood pressure. But what about specific foods that you can start adding to your diet? Researchers in Iran and at the University of Nevada did a systematic review and meta-analysis to see what studies show regarding green tea and blood pressure. They published their findings in the journal Blood Pressure. Let's break down what they found. Researchers searched databases for previously conducted studies that met their criteria. Specifically, they were looking for randomized controlled trials on adults who had pre- and post-study blood pressure data, and the studies had to have lasted longer than two weeks. The studies also had to have tested some form of green tea and its effects on blood pressure. The various forms of green tea they allowed were green tea leaves, green tea extract, epigallocatechin-3-gallate (EGCG) and green tea catechins (a group of green tea antioxidants that includes EGCG). After weeding through almost 15,000 studies, 36 made the cut. This study aimed to examine the relationship between green tea and blood pressure. Researchers also wanted to determine if there is an optimal dose of green tea that may help manage blood pressure. Taking all of the studies into consideration and combining their findings, researchers found that regular consumption of green tea in various forms was associated with an average of 1 mm/Hg reduction in both systolic (top number in blood pressure reading) and diastolic (bottom number) blood pressures. Because the studies included in this review and meta-analysis were all performed differently, researchers could not come to a conclusion regarding dose-response. In other words, they can't say how much green tea and which form of it works best. The 1 mm/Hg decrease in blood pressure is not clinically significant, say researchers, but because it is statistically significant, it shows promise. They concluded that green tea could be a complementary component to blood pressure treatment, but should not replace what is currently recommended for hypertension. This systematic review and meta-analysis is limited due to the differences in how the included studies were conducted. Because of this, it cannot be said which forms of green tea and how much of each work best for lowering blood pressure. It's easy to add green tea into your day, simply by brewing up a cup of it. If you've never had green tea, it's a lighter, more delicate version of its sister, black tea. Green tea is also lower in caffeine than black tea. So while you won't get the same level of caffeine buzz with green tea, that's also one reason it may be good for your blood pressure, as substances that rev you up too much can increase your blood pressure. Besides blood pressure, green tea may also help reduce inflammation, improve blood sugar and cholesterol levels, support brain health, aid digestion and reduce the risk of cancer. That's a lot of benefits in those tea leaves! For best absorption of green tea's plant compounds, it's recommended that you drink it on an empty stomach. That's not to say that your body won't absorb any of green tea's antioxidants if you have it with a meal, just that you're likely to absorb more when there's not food in your stomach. With that said, there's another reason for this. The tannins in green tea can interfere with the absorption of plant-based iron (non-heme iron). This is an especially important point if you have anemia or tend to be prone to it. If you're going to have green tea throughout the day, you'll benefit more by sipping it between or before meals—we're fans of having morning green tea before eating. It's also worth mentioning that if you're going to be a regular imbiber of green tea, it may be prudent to use loose-leaf tea with a strainer. This is because some tea bags may contain microplastics, which can end up in your cup and ultimately in your body and brain. As with anything, there is no one magic food that cures disease, including green tea for blood pressure. For a big picture view of diet for healthy blood pressure, consider trying our 30-Day DASH Diet Meal Plan for Beginners. It's loaded with whole foods, like fruits, vegetables, whole grains, lean proteins and dairy, nuts, seeds, legumes and healthy fats. We slash the sodium by watching how much we use in recipes, and by avoiding highly processed foods, including processed meats. Considering other lifestyle factors, it's also important to move your body often, manage your stressors and get enough quality sleep. While this may seem overwhelming, the changes don't have to be made all at once. Even small changes can be beneficial. For example, we previously reported that swapping just five minutes of sitting time with vigorous physical activity resulted in a measurable reduction in blood pressure. This will add up to even more benefits if you take five-minute breaks throughout the day to do some vigorous walking, jumping jacks, burpees, pushups—any movement that raises your heart rate. Vigorous activity is different for everyone, depending on your fitness level, so start where you're at and over time, what used to be vigorous will become moderate. This systematic review and meta-analysis suggests that regularly ingesting some form of green tea may reduce systolic and diastolic blood pressure by 1 point each. Drink green tea on an empty stomach for the best antioxidant absorption. It's also important to take a whole-health view for blood pressure management, which includes eating a diet rich in whole foods and low in sodium, engaging in regular physical activity, managing what's stressing you out and getting plenty of quality sleep. Read the original article on EATINGWELL
Yahoo
25-06-2025
- Health
- Yahoo
This Drink May Help Lower Your Blood Pressure, New Study Says
Reviewed by Dietitian Emily Lachtrupp, M.S., RDAbout half of all Americans have high blood pressure. This study suggests green tea may help modestly lower blood pressure. Diet, exercise, stress and sleep also influence blood blood pressure, or hypertension, is common in the U.S. In fact, there's a good chance you have it, since half of all American adults are living with the condition. And about one in three adults with high blood pressure aren't even aware they have it. This is because it usually comes with no symptoms. This doesn't mean, however, that it's benign. Blood pressure is the amount of force your blood exerts on the walls of your arteries, the blood vessels that carry oxygenated blood from your heart to the rest of the body. If left untreated, high blood pressure can damage organs, including the heart, eyes, kidneys and brain, increasing your risk of heart disease, stroke and chronic kidney disease. Besides factors out of your control, like genetics, age, sex and ethnicity, lifestyle also plays a large role in blood pressure. This includes diet, physical activity, stress and sleep. Researchers have observed that following an eating pattern like the DASH diet can help manage blood pressure. But what about specific foods that you can start adding to your diet? Researchers in Iran and at the University of Nevada did a systematic review and meta-analysis to see what studies show regarding green tea and blood pressure. They published their findings in the journal Blood Pressure. Let's break down what they found. Researchers searched databases for previously conducted studies that met their criteria. Specifically, they were looking for randomized controlled trials on adults who had pre- and post-study blood pressure data, and the studies had to have lasted longer than two weeks. The studies also had to have tested some form of green tea and its effects on blood pressure. The various forms of green tea they allowed were green tea leaves, green tea extract, epigallocatechin-3-gallate (EGCG) and green tea catechins (a group of green tea antioxidants that includes EGCG). After weeding through almost 15,000 studies, 36 made the cut. This study aimed to examine the relationship between green tea and blood pressure. Researchers also wanted to determine if there is an optimal dose of green tea that may help manage blood pressure. Taking all of the studies into consideration and combining their findings, researchers found that regular consumption of green tea in various forms was associated with an average of 1 mm/Hg reduction in both systolic (top number in blood pressure reading) and diastolic (bottom number) blood pressures. Because the studies included in this review and meta-analysis were all performed differently, researchers could not come to a conclusion regarding dose-response. In other words, they can't say how much green tea and which form of it works best. The 1 mm/Hg decrease in blood pressure is not clinically significant, say researchers, but because it is statistically significant, it shows promise. They concluded that green tea could be a complementary component to blood pressure treatment, but should not replace what is currently recommended for hypertension. This systematic review and meta-analysis is limited due to the differences in how the included studies were conducted. Because of this, it cannot be said which forms of green tea and how much of each work best for lowering blood pressure. It's easy to add green tea into your day, simply by brewing up a cup of it. If you've never had green tea, it's a lighter, more delicate version of its sister, black tea. Green tea is also lower in caffeine than black tea. So while you won't get the same level of caffeine buzz with green tea, it's also one reason it may be good for your blood pressure, as substances that rev you up too much can increase your blood pressure. Besides blood pressure, green tea may also help reduce inflammation, improve blood sugar and cholesterol levels, support brain health, aid digestion and reduce the risk of cancer. That's a lot of benefits in those tea leaves! For best absorption of green tea's plant compounds, it's recommended that you drink it on an empty stomach. That's not to say that your body won't absorb any of green tea's antioxidants if you have it with a meal, just that you're likely to absorb more when there's not food in your stomach. With that said, there's another reason for this. The tannins in green tea can interfere with the absorption of plant-based iron (non-heme iron). This is an especially important point if you have anemia or tend to be prone to it. If you're going to have green tea throughout the day, you'll benefit more by sipping it between or before meals—we're fans of having morning green tea before eating. It's also worth mentioning that if you're going to be a regular imbiber of green tea, it may be prudent to use loose-leaf tea with a strainer. This is because some tea bags may contain microplastics, which can end up in your cup and ultimately in your body and brain. As with anything, there is no one magic food that cures disease, including green tea for blood pressure. For a big picture view of diet for healthy blood pressure, consider trying our 30-Day DASH Diet Meal Plan for Beginners. It's loaded with whole foods, like fruits, vegetables, whole grains, lean proteins and dairy, nuts, seeds, legumes and healthy fats. We slash the sodium by watching how much we use in recipes, and avoiding highly processed foods, including processed meats. Considering other lifestyle factors, it's also important to move your body often, manage your stressors and get enough quality sleep. While this may seem overwhelming, the changes don't have to be made all at once. Even small changes can be beneficial. For example, we previously reported that swapping just 5 minutes of sitting time with vigorous physical activity resulted in a measurable reduction in blood pressure. This will add up to even more benefits if you take 5-minute breaks throughout the day to do some vigorous walking, jumping jacks, burpees, push-ups—any movement that raises your heart rate. Vigorous activity is different for everyone, depending on your fitness level, so start where you're at and over time, what used to be vigorous will become moderate. This systematic review and meta-analysis suggests that regularly ingesting some form of green tea may reduce systolic and diastolic blood pressure by 1 point each. Drink green tea on an empty stomach for the best antioxidant absorption. It's also important to take a whole health view for blood pressure management, which includes eating a diet rich in whole foods and low in sodium, engaging in regular physical activity, managing what's stressing you out and getting plenty of quality sleep. Read the original article on EATINGWELL
