The No. 1 Nutrient to Reduce High Blood Pressure

 Key points

Potassium helps lower blood pressure by balancing sodium levels and relaxing blood vessel walls.

High-potassium foods like leafy greens, potatoes and beans support heart and kidney health.

Physical activity, lowering stress and limiting alcohol also help manage blood pressure.

 

When it comes to maintaining healthy blood pressure through diet, sodium often hogs the spotlight. However, potassium is arguably just as important. In fact, research suggests that diets that are higher in potassium and lower in sodium can help lower blood pressure levels. We spoke with a medical doctor and two registered dietitians to understand why potassium is the #1 nutrient to help reduce blood pressure.

Why Potassium is The #1 Nutrient to Lower Blood Pressure

Helps Maintain Fluid Balance

Potassium and sodium work together to maintain fluid balance in the body, which affects blood pressure. When the body is properly hydrated and these nutrients are consumed in adequate amounts, fluid levels remain balanced. However, problems arise when there’s an imbalance of sodium and potassium. “When your body has more sodium than potassium, it increases your blood volume, causing more pressure on your blood vessels,” explains a dietitian.

Important for Kidney Function

According to another expert, another way potassium helps lower blood pressure is by increasing the excretion of sodium by the kidneys. Not only is this important for lowering blood pressure, but it may also help reduce kidney damage. Over time, consistently high blood pressure can damage the blood vessels in and around the kidneys, making it harder for the kidneys to function properly. One of the functions impacted is the kidneys’ ability to remove excess sodium, making blood pressure more challenging to control.

Relaxes Muscles Around Blood Vessels

Potassium helps the smooth muscle cells in blood vessel walls relax, which eases tension and lowers resistance within the arteries. This relaxation allows blood to flow more freely, resulting in reduced blood pressure.  Additionally, potassium helps keep blood vessels open by inhibiting angiotensin—a hormone produced in the liver and metabolized by the kidneys—that causes blood vessels to tighten.

How Much Potassium Do You Need?

Healthy adults are recommended to consume 3,400 mg per day of potassium for men and 2,600 mg per day for women. For folks with high blood pressure, the American Heart Association recommends bumping intake up to 3,500 mg to 5,000 mg per day.

Despite the benefits of eating potassium, Naidu cautions that high potassium intake can be dangerous for certain folks, including some older adults, those with kidney disease and people on medications that can increase blood potassium levels. According to Naidu, high levels of potassium can also cause arrhythmias, where the heart's rhythm is out of sync. Before increasing your potassium intake, Naidu recommends talking with a healthcare professional for personalized advice. 

Potassium-Rich Foods

When it comes to potassium-rich foods, bananas likely come to mind first. However, you may be surprised by just how many foods contain potassium. And this is good news as others recommend meeting your potassium needs by eating a wide variety of foods. Here are a few examples of foods that are high or good sources of potassium:

• Bananas and plantains
• Leafy greens, including beet greens and spinach 
• White and sweet potatoes
• Winter squash, including acorn, butternut and pumpkins
• Carrots and parsnips 
• Beans, including lima and pinto 
• Tomatoes 

Other Strategies to Help Lower Blood Pressure

Eating a potassium-rich diet is just one piece of the puzzle for better blood pressure Here are additional strategies to help lower your levels: 

• Try the DASH diet: Routhenstein recommends considering the DASH Diet—an eating plan specifically designed to help lower blood pressure by limiting sodium intake and encouraging foods containing potassium, magnesium and calcium.
• Get Active: According to Naidu, regular physical activity can help lower blood pressure and support overall heart health. For optimal health, it’s recommended to aim for 150 minutes of cardiovascular exercise per week and at least two strength-training sessions.
• Manage Stress: Stress hormones—like cortisol—can cause your blood pressure to rise, especially during times of prolonged or chronic stress. To help lower cortisol levels—and blood pressure—find a few stress management techniques you can do regularly, such as journaling, yoga, meditation or going for a walk outside. 
• Limit Alcohol and Avoid Smoking: Alcohol can elevate the hormone renin, which causes blood vessels to constrict and blood pressure levels to rise. If you choose to drink, do so in moderation: no more than 1 drink per day for women or 2 drinks per day for men. Smoking is another major risk factor as it can cause your blood vessels to narrow and restrict blood flow. Avoid smoking (if you haven’t started), or talk to your healthcare provider about ways to quit. 

Our Expert Take

Often overlooked, potassium is essential for healthy blood pressure. It helps maintain fluid balance, supports kidney health and relaxes smooth muscle in blood vessel walls. High potassium intake isn’t safe for everyone—especially those with kidney disease. However, for most healthy adults, it’s recommended to enjoy a variety of potassium-rich foods, such as plantains, lima beans and dark leafy greens. In addition to enjoying more high-potassium foods, making other lifestyle changes, including managing sodium intake, following the DASH diet, staying active, reducing stress, limiting alcohol and avoiding smoking, can go a long way in supporting healthy blood pressure.

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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Your Bladder Will LOVE These Wonderful Foods

 Maintaining a healthy bladder is crucial for overall well-being, as it plays an important role in our urinary system. When it doesn't function properly, it can cause discomfort and health problems. Fortunately, there are several foods that can promote bladder health by providing essential nutrients and preventing common issues such as urinary tract infections (UTIs) and incontinence. Continue reading to find out about nine of the best foods that can help maintain bladder health. 

1. Seafood

Swordfish, tuna, salmon, and sardines are rich in lean protein and packed with vitamin D, which is a valuable nutrient for your bladder health. According to research, those with inadequate vitamin D levels are at a higher risk of developing a variety of conditions, including overactive bladder, urinary tract infections, and bladder cancer. Additionally, protein plays a crucial role in your body's self-repairing processes. You can also obtain lean protein and vitamin D from sources like chicken breast, turkey, and lamb, as well as lean cuts of beef and pork, which are best prepared by baking, steaming, or broiling to minimize bladder irritation.

2. Pears

 

 

When it comes to promoting bladder health, pears are among the fruits recommended for their beneficial effects. Pears are a good source of fiber and malic acid, both of which are beneficial to preventing urinary tract stones. Their vitamin C concentration has been linked to a calmer bladder, which reduces those desperate "gotta go" situations. Several other fruits like bananas, grapes, apples, honeydew, watermelon, and coconut are also bladder-friendly choices. However, citrus fruits such as oranges and grapefruit should be consumed cautiously due to their potential to irritate the bladder. 

 

3. Oats

Oats, as a whole grain, are an excellent source of dietary fiber. This fiber plays a crucial role in maintaining bladder health by preventing constipation, which can exert undue pressure on your bladder and disrupt its normal function. If you're dealing with bladder conditions such as cystitis or other severe issues, including oats in your diet may also relieve bladder discomfort. Consider adding a serving of oats or enjoying an oatmeal cookie to aid in managing your bladder concerns. Additionally, there are other whole grains that can be beneficial for your bladder, including brown rice, millet, barley, and whole-grain bread.

4. Eggs

When it comes to foods that are gentle on the bladder, eggs are among the best choices. They provide a wealth of minerals and beneficial components that contribute to the health of your bladder. These nutritional powerhouses are also rich in vitamin D and are an excellent source of lean protein. If cholesterol intake is a concern, you can simply discard the yolks and stick to consuming the egg whites. 

 

It's worth noting here that some studies reveal a possible link between the consumption of fried eggs and an elevated risk of bladder cancer. To reduce this risk, those who eat eggs on a daily basis may choose to experiment with healthier cooking methods such as boiling, poaching, or scrambling. 

 

 

5. Garlic

Research suggests that garlic can play a key role in preventing bladder cancer by inhibiting the development and proliferation of cancer cells. Furthermore, garlic extract has been proven effective in combating drug-resistant urinary tract infections. If you wish to gain these benefits, consider adding garlic to your diet, whether you choose fresh garlic cloves or dried, minced garlic. However, bear in mind that garlic supplements can sometimes interact adversely with other medications, so seeking advice from your healthcare provider is a prudent step.

6. Yogurt

When you include probiotic-enriched yogurt in your diet, you support the development of gut bacteria that aid in breaking down food more efficiently, ultimately improving your digestive system's effectiveness. Additionally, it's worth mentioning that yogurt's probiotics can bolster your urinary system's ability to combat urinary tract infections.

7. Squash

 

 

There is evidence that winter squash contains beta-carotene and other carotenoids that reduce the risk of bladder cancer. Carotenoids manifest as red, orange, and yellow pigments in vegetables. Varieties such as acorns, spaghetti, and butternut squash are excellent choices. By preparing squash with oil, carotenoid absorption is enhanced, as fat enhances their incorporation into the body. Other vegetables teeming with carotenoids encompass pumpkins, carrots, spinach, kale, sweet potatoes, broccoli, and bell peppers. 

 

8. Nuts

Nuts can be a valuable addition to your bladder-friendly diet due to their high levels of protein, fiber, and essential vitamins and minerals. It is important, however, to distinguish between nut types, with almonds, cashews, peanuts, pine nuts, and sunflower seeds being the best choices to maintain a healthy bladder. Keep in mind that certain nuts might irritate your bladder, and it's best to avoid highly salted kinds because excessive salt consumption can contribute to increased urination frequency and urgency, even when not necessary. 

 

 

9. Berries

Strawberries, raspberries, blueberries, cranberries, and a variety of other berries are valuable sources of flavonols and vitamin C, noted for their ability to combat bacteria. These berries also have a high water content, which helps cleanse the bladder. 

 

Cranberries, whether in juice or supplement form, were once promoted as a prophylactic measure for UTIs. In recent years, however, a number of studies have raised doubt regarding their effectiveness, with only mixed evidence supporting their use. The American Urological Association notes that while the evidence for cranberry benefits is limited, the risk associated with their consumption is minimal, allowing doctors to suggest them to patients with recurring UTIs.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs

Your Bladder Will LOVE These Wonderful Foods

Maintaining a healthy bladder is crucial for overall well-being, as it plays an important role in our urinary system. When it doesn't function properly, it can cause discomfort and health problems. Fortunately, there are several foods that can promote bladder health by providing essential nutrients and preventing common issues such as urinary tract infections (UTIs) and incontinence. Continue reading to find out about nine of the best foods that can help maintain bladder health. 

 

1. Seafood

Swordfish, tuna, salmon, and sardines are rich in lean protein and packed with vitamin D, which is a valuable nutrient for your bladder health. According to research, those with inadequate vitamin D levels are at a higher risk of developing a variety of conditions, including overactive bladder, urinary tract infections, and bladder cancer. Additionally, protein plays a crucial role in your body's self-repairing processes. You can also obtain lean protein and vitamin D from sources like chicken breast, turkey, and lamb, as well as lean cuts of beef and pork, which are best prepared by baking, steaming, or broiling to minimize bladder irritation.

2. Pears

 

When it comes to promoting bladder health, pears are among the fruits recommended for their beneficial effects. Pears are a good source of fiber and malic acid, both of which are beneficial to preventing urinary tract stones. Their vitamin C concentration has been linked to a calmer bladder, which reduces those desperate "gotta go" situations. Several other fruits like bananas, grapes, apples, honeydew, watermelon, and coconut are also bladder-friendly choices. However, citrus fruits such as oranges and grapefruit should be consumed cautiously due to their potential to irritate the bladder. 

 

 

3. Oats

Oats, as a whole grain, are an excellent source of dietary fiber. This fiber plays a crucial role in maintaining bladder health by preventing constipation, which can exert undue pressure on your bladder and disrupt its normal function. If you're dealing with bladder conditions such as cystitis or other severe issues, including oats in your diet may also relieve bladder discomfort. Consider adding a serving of oats or enjoying an oatmeal cookie to aid in managing your bladder concerns. Additionally, there are other whole grains that can be beneficial for your bladder, including brown rice, millet, barley, and whole-grain bread.

4. Eggs

When it comes to foods that are gentle on the bladder, eggs are among the best choices. They provide a wealth of minerals and beneficial components that contribute to the health of your bladder. These nutritional powerhouses are also rich in vitamin D and are an excellent source of lean protein. If cholesterol intake is a concern, you can simply discard the yolks and stick to consuming the egg whites. 

 

It's worth noting here that some studies reveal a possible link between the consumption of fried eggs and an elevated risk of bladder cancer. To reduce this risk, those who eat eggs on a daily basis may choose to experiment with healthier cooking methods such as boiling, poaching, or scrambling. 

 

 

5. Garlic

Research suggests that garlic can play a key role in preventing bladder cancer by inhibiting the development and proliferation of cancer cells. Furthermore, garlic extract has been proven effective in combating drug-resistant urinary tract infections. If you wish to gain these benefits, consider adding garlic to your diet, whether you choose fresh garlic cloves or dried, minced garlic. However, bear in mind that garlic supplements can sometimes interact adversely with other medications, so seeking advice from your healthcare provider is a prudent step.

6. Yogurt

 

 When you include probiotic-enriched yogurt in your diet, you support the development of gut bacteria that aid in breaking down food more efficiently, ultimately improving your digestive system's effectiveness. Additionally, it's worth mentioning that yogurt's probiotics can bolster your urinary system's ability to combat urinary tract infections.

7. Squash

 

 

There is evidence that winter squash contains beta-carotene and other carotenoids that reduce the risk of bladder cancer. Carotenoids manifest as red, orange, and yellow pigments in vegetables. Varieties such as acorns, spaghetti, and butternut squash are excellent choices. By preparing squash with oil, carotenoid absorption is enhanced, as fat enhances their incorporation into the body. Other vegetables teeming with carotenoids encompass pumpkins, carrots, spinach, kale, sweet potatoes, broccoli, and bell peppers. 

 

 

 

8. Nuts

Nuts can be a valuable addition to your bladder-friendly diet due to their high levels of protein, fiber, and essential vitamins and minerals. It is important, however, to distinguish between nut types, with almonds, cashews, peanuts, pine nuts, and sunflower seeds being the best choices to maintain a healthy bladder. Keep in mind that certain nuts might irritate your bladder, and it's best to avoid highly salted kinds because excessive salt consumption can contribute to increased urination frequency and urgency, even when not necessary. 

 

 

9. Berries

Strawberries, raspberries, blueberries, cranberries, and a variety of other berries are valuable sources of flavonols and vitamin C, noted for their ability to combat bacteria. These berries also have a high water content, which helps cleanse the bladder. 

 

Cranberries, whether in juice or supplement form, were once promoted as a prophylactic measure for UTIs. In recent years, however, a number of studies have raised doubt regarding their effectiveness, with only mixed evidence supporting their use. The American Urological Association notes that while the evidence for cranberry benefits is limited, the risk associated with their consumption is minimal, allowing doctors to suggest them to patients with recurring UTIs.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
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These Are the Best Foods to Stockpile for an Emergency

Natural disasters—a flood, hurricane, blizzard—often come with little or no warning. Stocking up now on the right non-perishable food items will help you weather the storm (or global pandemic) with less stress.

Each product we feature has been independently selected and reviewed by our editorial team.

Fueling your body during an emergency is very different from your everyday diet. (Think of how an emergency fund functions differently than a savings account.) Because you’ll probably expend more energy than you normally would during your emergency plan, you should eat high-energy, high-protein foods. If the emergency is disease-related (as in the coronavirus pandemic of 2020), it is especially important to eat nutritious foods that will help you maintain good health. And because you’ll have a limited supply in your emergency preparedness kit, the higher-quality foods you eat—and the fewer of them—the better.

“In a disaster or an emergency you want those calories,” says Barry Swanson, a food scientist at Washington State University. “You want some nutrients and some fiber—something to keep your diet normal.”

“In an emergency, generally you tend to think of meeting more basic needs than preferences and flavors,” says Elizabeth Andress, professor and food safety specialist at the University of Georgia. “But if you plan right, you can have a great variety of foods and nutrients.” Here, Andress and Swanson weigh in on what items—perishable and non-perishable—you should include.

Non-perishable food: Best non-perishable emergency food to stockpile for a natural disaster, epidemic, or coronavirus pandemic

What to Always Keep in Your Pantry

These non-perishable food items (or close to it) have lengthy expiration dates, so you can stash them away for long periods of time, even if it’s not hurricane season or tornado season. Make a list of everything in your stockpile and check expiration dates every 6 to 12 months to keep things fresh. And don’t forget to have a can opener on hand at all times—all that food won’t be of any use if you can’t open it.

Peanut butter
A great source of energy, peanut butter is chock-full of healthful fats and protein. Unless the jar indicates otherwise, you don’t have to refrigerate after opening.

To get the most bang for your peanut butter buck, purchase a two-pack of Jif Natural Creamy Peanut Butter, which comes in 80-ounce jars. The natural, no-stir, low-sodium, gluten-free peanut butter is ideal for groups with different needs, and at just 12 cents an ounce, it’s an affordable choice, too.

Whole-wheat crackers
Crackers are a good replacement for bread and make a fine substitute when making sandwiches. Due to their higher fat content, whole-wheat or whole-grain crackers have a shorter shelf life than their plain counterparts (check the box for expiration dates), but the extra fiber pays off when you’re particularly hungry. Consider vacuum-packing your crackers to prolong their freshness.

For added value, purchase a family-sized pack of 100 percent whole grain Wheat Thins. The toasted crackers give a bit more of a healthful kick and are made without high-fructose corn syrup as well. 

Nuts and trail mixes
Stock up on these high-energy foods—they’re healthful and convenient for snacking during a hurricane, tornado, or other emergency. Look for vacuum-packed containers, which prevent the nuts from oxidizing and losing their freshness.

Cereal
Choose multigrain cereals that are individually packaged so they don’t become stale after opening.

Granola bars and power bars
Healthy and filling, these portable snacks usually stay fresh for at least six months. Plus, they’re an excellent source of carbohydrates. “You can get more energy from carbohydrates without [eating] tons of food,” says Andress.

Nature Valley’s Family Pack will provide you with a full 30 individually-wrapped bars in both peanut butter and oats ’n honey flavors. And with 16 grams of whole grain per serving, these bars will be more than enough to keep people full.

Dried fruits, such as apricots and raisins
In the absence of fresh fruit, these healthy snacks offer potassium and dietary fiber. “Dried fruits provide you with a significant amount of nutrients and calories,” says Swanson.

Canned tuna, salmon, chicken, or turkey
Generally lasting at least two years in the pantry, canned meats provide essential protein. Vacuum-packed pouches have a shorter shelf life but will last at least six months, says Diane Van, manager of the USDA meat and poultry hotline. Moreover, vacuum sealed packs may come in handy if you don’t have a can opener.

Canned vegetables, such as green beans, carrots, and peas
When the real deal isn’t an option, canned varieties can provide you with essential nutrients, making these a great hurricane food or natural disaster option. To pack in as many of those healthy vitamins and minerals as possible, order a case of mixed vegetable cans.

Canned soups and chili
Soups and chili can be eaten straight out of the can and provide a variety of nutrients. Look for low-sodium options.

Dry pasta and pasta sauces
It might be a carb-heavy, gluten-full food, but pasta is filling, and dry pasta and jarred sauce can last on pantry shelves for months. If someone in your household has dietary restrictions, look for gluten-free pasta or pasta made from chickpeas (or another alternative).

Bottled water
Try to stock at least a three-day supply—you need at least one gallon per person per day. “A normally active person should drink at least a half gallon of water each day,” Andress says. “The other half gallon is for adding to food and washing.”

To ensure everyone stays hydrated, purchase a case of water that comes with essential minerals added to it. Essentia’s bottled water comes with added electrolytes to aid in hydration and improve taste.

Sports drinks, such as Gatorade or Powerade
The electrolytes and carbohydrates in these drinks will help you rehydrate and replenish fluid when water is scarce. Just make sure your sports drink of choice doesn’t come with too many additives, such as sugar or artificial sweeteners.

Powdered milk
Almost all dairy products require refrigeration, so stock this substitute for an excellent source of calcium and vitamin D when fresh milk isn’t an option.

Sugar, salt, and pepper
If you have access to a propane or charcoal stove, you may be doing some cooking. A basic supply of seasonings and sweeteners will improve the flavor of your food, both fresh and packaged.

Multivitamins
Supplements will help replace the nutrients you would have consumed on a normal diet. But vitamins don’t have to be boring. Instead, go for delicious fruity gummies that come with a complete day’s worth of vitamins; some even contain omega 3s and folate for complete coverage.

What to Buy Right Before an Emergency

If you’ve been given ample warning that a storm is coming, there’s still time to run to the market and pick up more hurricane food: fresh produce and other items that have shorter shelf lives. Most of these foods will last at least a week after they’ve been purchased and will give you a fresh alternative to all that packaged food. Make sure to swing by your local farmers’ market if it’s open; because the produce there is fresher than what you’ll find at your typical supermarket, you’ll add a few days to the life span of your fruits and vegetables.

Apples
Apples last up to three months when stored in a cool, dry area away from more perishable fruits (like bananas), which could cause them to ripen more quickly.

Citrus fruits, such as oranges and grapefruits
Because of their high acid content and sturdy skins, citrus fruits can last for up to two weeks without refrigeration, particularly if you buy them when they’re not fully ripe. Oranges and grapefruits contain lots of vitamin C and will keep you hydrated.

Avocados
If you buy an unripe, firm avocado, it will last outside the refrigerator for at least a week.

Tomatoes
If you buy them unripe, tomatoes will last several days at room temperature.

Potatoes, sweet potatoes, and yams
If you have access to a working stove, these root vegetables are good keepers and make tasty side dishes. Stored in a cool, dark area, potatoes will last about a month.

Cucumbers and summer squash
These vegetables will last a few days outside of refrigeration and can be eaten raw.

Winter squash
While most are inedible uncooked, winter squashes, such as acorn squash, will keep for a few months. If you’ll be able to cook during the emergency, stockpile a bunch.

Hard, packaged sausages, such as sopressata and pepperoni
You can’t eat canned tuna and chicken forever. Try stocking up on a few packages of dry-cured salamis such as sopressata, a southern Italian specialty available at most grocery stores. Unopened, they will keep for up to six weeks in the pantry, says Van.

More Food Advice for an Emergency

If the electricity goes out, how do you know what is and isn’t safe to eat from the refrigerator? If your food has spent more than four hours over 40º Fahrenheit, don’t eat it. As long as frozen foods have ice crystals or are cool to the touch, they’re still safe. “Once it gets to be room temperature, bacteria forms pretty quickly, and you want to be very careful about what you’re eating,” says Swanson. Keep the doors closed on your refrigerator and freezer to slow down the thawing process.
    
f you don’t have electricity, you may still be able to cook or heat your food. If you have outdoor access, a charcoal grill or propane stove is a viable option (these can’t be used indoors because of improper ventilation). If you’re stuck indoors, keep a can of Sterno handy: Essentially heat in a can, it requires no electricity and can warm up small amounts of food in cookware.
    
If your family has special needs—for example, you take medication regularly or you have a small child—remember to stock up on those essential items, too. Keep an extra stash of baby formula and jars of baby food or a backup supply of your medications.
    
If you live in an area at high risk for flooding, consider buying all your pantry items in cans, as they are less likely to be contaminated by flood waters than jars. “It’s recommended that people don’t eat home-canned foods or jarred foods that have been exposed to flood waters because those seals are not quite as intact,” says Andress.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement