Cardiologist issues food advice to lower blood pressure in hours
Munching on leafy greens might not seem as appealing as a biscuit, but such a tiny tweak to your eating habits could make a world of difference. And according to those in the know, tucking into a bit of spinach could be a game-changer.
The often overlooked veg has the potential to lower your systolic blood pressure, and a doctor noted that improvements can be spotted within "hours" - and with "daily intake" it could work wonders. Speaking to Parade, Doctor Deepak Talreja, cardiologist and clinical chief of cardiology at Sentara Health, said: "Spinach may help lower systolic blood pressure, largely due to its rich content of dietary nitrates.
"When we eat nitrate-rich foods like spinach, the body converts nitrates to nitric oxide, a molecule that relaxes and dilates blood vessels." With your blood vessels in a more relaxed and widened state, blood can flow more effortlessly, decreasing the vascular resistance, which is essentially the resistance to blood flow in the veins and arteries.
"This can lead to a modest reduction in systolic blood pressure," he said. He proceeded to cite several studies backing the effects of spinach on systolic blood pressure and highlighted one study in particular.
He said: "A randomised crossover trial published in Hypertension found that a diet high in nitrate-rich vegetables such as spinach significantly reduced both systolic and diastolic blood pressure in hypertensive patients, particularly when consumed regularly.
"The effect may be seen within hours of consumption and can persist with daily intake. Regularly incorporating fresh spinach into meals - whether in salads, smoothies or sautés - can be a simple, natural way to support healthier blood pressure and overall cardiovascular wellbeing."
Dr Talreja added: "While spinach alone won't replace medications or other proven treatments, it can be part of a broader dietary strategy aligned with the DASH (Dietary Approaches to Stop Hypertension) and Mediterranean diets - both of which are associated with lower cardiovascular risk."
Rich in potassium, spinach also helps regulate sodium and blood pressure levels. Additionally, it is an excellent source of magnesium. As an antioxidant-rich food, spinach is high in vitamin C, vitamin E, and beta-carotene, which can help mitigate the risk of damage and clogged blood vessels, as well as high cholesterol.
The Hypertension study adds that beetroot juice is also a great example of a "single dose of dietary inorganic nitrate" that can reduce your blood pressure. They said that in a double-blind, placebo-controlled trial, 68 people with hypertension were randomly assigned to drink either 250 mL of nitrate-rich beetroot juice or nitrate-free (placebo) juice every day for 4 weeks.
Participants were either not on medication or already being treated for high blood pressure, and ranged in age from 18 to 85. Results showed that those who drank the nitrate-rich juice had significant reductions in blood pressure measured at the clinic, at home, and over 24 hours.
These effects lasted throughout the 4 weeks with no signs of the body adapting (which they call "tachyphylaxis"). Additionally, blood vessel function improved by about 20%, and artery stiffness decreased. There were no changes in the placebo group.
The researchers concluded: "This is the first evidence of durable BP reduction with dietary nitrate supplementation in a relevant patient group. These findings suggest a role for dietary nitrate as an affordable, readily-available, adjunctive treatment in the management of patients with hypertension (funded by The British Heart Foundation)."
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Daily Mail
3 hours ago
- Daily Mail
Eight simple, seasonal recipes by Abby Allen
SPELT WITH CHARRED SUMMER VEG, HALLOUMI & KEFIR DRESSING I really enjoy the ritualistic aspect of following this recipe – there's something calming about the grains simmering and sending up steam. There is mindfulness required in ensuring each vegetable strip turns perfectly charred instead of, 'Whoops that's burnt', and in building a layered mountain of texture and flavour your gut microbes will thank you for. It's good for you in so many ways. SERVES 4 2 litres of water 300g spelt 150g cherry tomatoes on the vine 4 garlic cloves extra virgin olive oil, for drizzling 2 courgettes, sliced lengthways 1 red pepper, sliced lengthways 1 aubergine, cut into strips 3-6 padrón peppers (optional) For the dressing 150ml kefir 3 tbsp extra virgin olive oil juice and zest of 1 unwaxed lemon 1 small bunch of mint, leaves picked and chopped 1 small bunch of parsley, roughly chopped 1 small bunch of dill, roughly chopped To serve 200g halloumi-style cheese (a British option is Hello Ewe) 1 small bunch of mint, leaves picked and chopped 1 small bunch of parsley, roughly chopped 1 Light the barbecue and let it reach a steady heat. 2 Meanwhile, make the dressing. Combine the kefir, olive oil and lemon juice with a pinch of salt and pepper in a blender and give it a good blitz. Pour into a mixing bowl and add the chopped herbs and lemon zest. Give it a good stir and adjust the seasoning, adding more lemon, salt or pepper as needed. Set aside. 3 Set a saucepan on the barbecue, fill with the measured water and bring to the boil. Add the spelt and cook for 30 minutes. Once cooked, add a big pinch of salt and pepper and set aside. 4 Put a frying pan on the barbecue and add the tomatoes and garlic, along with a drizzle of oil. Allow to sizzle away for 8 minutes, or until the tomatoes have almost collapsed and the garlic has caramelised. 5 Generously drizzle the remaining veg with olive oil and season with a good pinch of sea salt. Char over the coals for around 5 minutes, until tender and beautifully caramelised. Tip into a large mixing bowl, add the tomatoes and garlic, drizzle with more oil and set aside. 6 Slice the halloumi and put on the barbecue. Grill for 3 minutes on each side. Remove and set aside. 7 Add the spelt to the vegetable bowl along with the rest of the chopped herbs. Give everything a really good mix so all the flavours combine. Serve on a plate or platter, scattered with the grilled halloumi, generously drizzled with the kefir dressing. PICANHA WITH ROASTED CARROTS & HARISSA CARROT HUMMUS As the season slides merrily into its swan song, the garden is so abundant I am spoilt for choice. I settle on some beautiful carrots, pulling them from the soil and releasing the scent of warm earth. Everywhere I turn there are flowers filled with bees and butterflies. SERVES 4-6 For the roasted carrots 12-15 carrots, trimmed and scrubbed extra virgin olive oil, for drizzling 2 red onions, finely sliced 4-5 peeled garlic cloves, bashed 3 tsp fennel seeds, lightly crushed 2 tsp smoked paprika ½ tsp chilli flakes 2 tbsp pumpkin seeds 2 tbsp sunflower seeds 2 tbsp honey 2 sprigs rosemary flaky sea salt For the carrot hummus 6-8 roasted carrots (see above) 1 garlic clove 2 tsp harissa paste 250g canned or jarred chickpeas, drained 3 tbsp olive oil For the picanha 1kg beef picanha steak (available at Ocado and Sainsbury's) a drizzle of organic rapeseed oil flaky sea salt and freshly ground black pepper To serve 4-6 flatbreads 200g feta-style cheese (a British option is Fetish by White Lake Cheese) leaves of a few thyme sprigs a large handful of nasturtium leaves and flowers 1 Preheat the oven to 180C/ 160C fan/gas 4 and light the barbecue. 2 Put the carrots (halve larger ones lengthways) in a large roasting tray and drizzle with oil. Add the onions, garlic, fennel seeds, paprika and chilli flakes. Roast for 30 minutes, shaking regularly. Remove from the oven, add the pumpkin and sunflower seeds, honey, rosemary and a pinch of salt to the tray and roast for 10-15 minutes more, or until tender. Remove and set aside. 3 For the hummus, put 6-8 of the roasted carrots in a blender. Add the garlic, harissa paste, chickpeas, olive oil and a pinch of salt. Blitz, loosening the hummus, if you want, by adding more oil. Set aside. 4 Season the picanha steak with salt and pepper and drizzle with the rapeseed oil. Lay the steak on the barbecue grill and cook for 8-10 minutes each side. If using a meat thermometer, aim for an internal temperature of 50C. Leave to rest then slice thinly. 5 To serve, take each flatbread and slather on a spoonful of hummus, pile on the roasted carrots and onions, then add strips of beef on top. 6 Finish with the crumbled feta-style cheese, thyme sprigs and nasturtium leaves and flowers. ROASTED RED MULLET WITH CHERRY TOMATOES, AUBERGINES & THYME Red mullet are in abundance when the water is warmest, so we find them off the southwest coast in late summer and early autumn. They are easiest to catch at dawn or dusk, when the seas are still. You'll find them more commonly off sandy beaches. I adore red mullet. It perplexes me why it isn't more popular in the UK. It is beautiful with its glossy red sparkling jacket on and tastes like a cross between lobster and mackerel. SERVES 4 extra virgin olive oil, for drizzling 500g cherry tomatoes 1 aubergine, diced 1 red onion, finely sliced 3 bay leaves a few sprigs of thyme (reserve a few leaves for garnishing) 4 sustainably caught red mullet fillets a knob of butter balsamic vinegar, for drizzling flaky sea salt and freshly ground black pepper 1 Preheat the oven to 220C/ 200C fan/gas 7. 2 Drizzle a generous glug of olive oil into a roasting tray and shake it to coat the surface. Season with a good pinch of salt and pepper, then add the tomatoes, aubergine, onion, bay leaves and some of the thyme. Shake well so that the vegetables are coated in oil and well seasoned. 3 Season the fish and lay it over the vegetables, skin side up. Drizzle over a bit more oil and add the butter in small chunks around the pan. Place in the hot oven and roast for 20 minutes. 4 Remove from the oven, scatter over the reserved thyme leaves and drizzle with some balsamic vinegar plus a little more olive oil. Serve straight away with crusty bread. SCALLOP, CHORIZO & PADRÓN PEPPER ROSEMARY SKEWERS This recipe is simply fun – after all, cooking should be fun, drawing out your creative side. It's also delicious, pairing diver-caught scallops with spicy chorizo chunks and the Russian roulette of extras, padrón peppers. If you can't find them, use mild chillies or peppers. SERVES 4 6-8 thick stems of rosemary (reserve some leaves for flavouring) 200g cooking chorizo 12 sustainably caught British scallops 200g padrón peppers extra virgin olive oil, for drizzling flaky sea salt For the dressing 75g butter 2 garlic cloves, finely chopped ½ red chilli, seeds removed and finely chopped a handful of parsley, chopped 1 To make the skewers, select a few long, thick rosemary stems. Strip off almost all the leaves, setting some aside for later. Put the stems in a bowl of water to soak for 30 minutes to 1 hour. 2 Light the barbecue and let it get to a nice, steady heat. 3 Set a small saucepan over the barbecue grill and make the dressing by heating the butter, garlic, chilli and some of the rosemary leaves. When the garlic is caramelised and the oil released from the rosemary, move the pan to the coolest part of the barbecue, add the parsley and keep warm while you make the skewers. 4 Slice the chorizo into discs a similar size to the scallops. Thread the scallops, chorizo and peppers onto the skewers, then season with salt and drizzle with a little oil. Using tongs, lay the skewers on the barbecue with the leafy end away from too much flame. Cook the skewers for 2-3 minutes on each side. 5 Once they are charred, remove from the heat and pile onto a platter, dress with the warm garlic and herb butter and serve. CHICKEN LEGS WITH LEMON, POTATOES, THYME & ORGEGANO After reading Gerald Durrell's My Family And Other Animals, I grew enchanted by stories set on Greek islands. Through his tale of life on Corfu, I could feel the dry heat and smell wafts of wild oregano. I had to go. This recipe captures some of the magic of the Greek islands, wherever you are. 6 free-range chicken legs 1 bunch of lemon thyme 1 bunch of oregano 4-5 tbsp extra virgin olive oil, for drizzling 800g marfona or other waxy potatoes 1 bulb of garlic, halved 1 large unwaxed lemon, sliced small glass of white wine flaky sea salt 1 A day ahead, remove the chicken legs from the fridge and pat dry. Season with salt, scatter over some of the lemon thyme and oregano and drizzle with a good glug of olive oil, massaging the meat well. Put the dish back in the fridge and leave to marinate overnight. 2 Next day, bring a pan of salted water to the boil over a high heat. Add the potatoes and cook for 8 minutes, or until just tender. Drain and leave to cool for a minute or two, then cut into 3cm-thick slices. 3 Preheat the oven to 180C/160C fan/gas 4. 4 Drizzle a little oil into a large roasting tray, add the chicken legs, potatoes, garlic and lemon slices, season and scatter over a little more thyme and oregano. Roast for 1 hour in the hot oven, shaking the tray halfway through. Once the chicken skin is golden and the potatoes crisp, take out of the oven. 5 Put the chicken, potatoes, garlic and lemon slices on a platter. Set the roasting tray over a medium-high heat, tip in the wine and let it bubble away for 5-6 minutes, while scraping the delicious bits from the bottom with a wooden spoon to pour over the platter. Tip Serve with a sharply dressed fresh garden salad and a cold summer drink of your choice. ROASTED TOMATOES WITH ZA'ATAR LABNEH & OREGANO You might look at this recipe and think it would make a lovely side dish for a summer party. Sometimes looks can be deceiving; it's so good and so filling, it deserves to be the main event. For the carnivores among you, some perfectly charred lamb chops would make a perfect addition to this feast. SERVES 4 400g mixed cherry tomatoes on the vine 1 bulb of garlic, cloves separated and peeled 200ml extra virgin olive oil 200g labneh flaky sea salt a few sprigs of fresh oregano For the za'atar spice mix 1 tbsp cumin seeds 1 tbsp coriander seeds 1 tbsp sesame seeds 1 tbsp sumac 1 tbsp dried oregano ¼ tsp chilli flakes ½ tsp flaky sea salt 1 First, make the za'atar spice mix. Put a small cast-iron frying pan over a medium heat. Once warm, add the cumin, coriander and sesame seeds and toast for a few minutes until fragrant. Tip the seeds into a mortar and add the sumac, oregano, chilli flakes and salt. Grind with the pestle until you have a fine powder. This can be tipped into a sterilised jar and stored for 6 months. 2 Preheat the oven to 180C/160C fan/gas 4. Tip the tomatoes and garlic into a shallow cast-iron roasting tin, pour in enough olive oil to cover, then put in the oven for 35 minutes. 3 Alternatively, set the tin over the grill of a barbecue and leave to sizzle away for around 35-40 minutes. Either way, you are looking for the skins to have just started to blister and the tomatoes should be on the verge of collapse. 4 Once cooked, you can either use the tomatoes straight away, or transfer them to a sterilised jar. As long they're stored under oil, they'll keep in the fridge for at least a month. 5 Mix 1 tbsp of the za'atar into the labneh, stirring it in well. Generously spoon the pillowy mixture onto a plate or platter, then pile the blistered tomatoes over the top, ensuring you include some softened garlic cloves and plenty of the fragrant oil. Finish with a pinch of sea salt, another scattering of za'atar and a few sprigs of fresh oregano. Tip Serve with crusty bread or flatbreads to scoop up the tomatoes and labneh. MUTTON CHOPS WITH BEETROOT HUMMUS & DUKKAH There is a misconception that mutton has to be reserved for the slow cooker. A well-lived life combined with humane slaughter, dry ageing and meticulous butchery mean that this is some of the most delicious and ethical meat you can eat. Seek out the good stuff and don't be afraid; once you've rendered the fat, cook it fast and keep it rare. I love to serve mutton with freshly pulled beetroot from the garden. There's something so harmonious to be enjoyed from the pairing of tender earthy beets with grassy herbal mutton. SERVES 5 a drizzle of organic rapeseed oil 5 cull yaw mutton chops 2 large red onions 100g sheep's cheese For the beetroot hummus 570g jar chickpeas, including the liquid (I use Bold Bean Co Queen Chickpeas) 500g beetroot, peeled and chopped 4 garlic cloves, peeled and chopped 5-6 tbsp extra virgin olive oil 1 tsp tahini 2 tbsp lemon juice flaky sea salt and freshly ground black pepper For the dukkah 2 tbsp coriander seeds 1 tbsp cumin seeds 3 tbsp sesame seeds 75g hazelnuts 100g brazil nuts 1 tsp flaky sea salt a pinch of freshly ground black pepper a few sprigs of thyme, leaves picked 1 Preheat the oven to 200C/180C fan/gas mark 6. 2 To make the hummus, line a roasting tray with foil, leaving enough to fold over and seal the contents. Tip in the chickpeas along with their liquid, then add the chopped beetroot and garlic. Fold over the foil and seal by lightly scrunching the edges together. Bake for 1 hour. 3 Meanwhile, make the dukkah. In a dry frying pan, toast the coriander and cumin seeds until dark and fragrant, making sure you don't burn them, then transfer to a mortar. Toast the sesame seeds for a couple of minutes and tip them into the mortar. Crush to a coarse powder with a pestle. Finely chop the nuts and add to the mortar along with the salt, pepper and thyme leaves. Give it all a good bash to mix together, then set aside. 4 Check the beetroot are tender and remove from the oven. Once cooled, transfer the contents of the roasting tray to a food processor and blend to a smooth purée. Slowly add the olive oil to the blender along with the tahini and lemon juice, then check the seasoning, adding salt and pepper if required. Scrape into a serving bowl and set aside. 5 For the chops, place a cast-iron pan over a medium-high heat (or light your barbecue) and drizzle in the rapeseed oil. Season the chops and add to the pan, placing them on the fat side first, allowing the fat to render and caramelise. Cook for 2-3 minutes on each side, depending on the thickness of the chops, then remove from the heat and leave to rest for 5 minutes. 6 Slather the beetroot hummus over a platter, pile on the chops and roasted red onions, then scatter over the crumbled sheep's cheese and dukkah. GRILLED AUBERGINES WITH HONEY, GOAT'S CURD, HERBS AND SEEDS This recipe was inspired by a very special tapas bar we visited in Barcelona. The aubergines had been deep-fried and were crisped to perfection. They were doused in honey and sprinkled with herbs, one of the most joyous ways I have ever eaten them. We asked for thirds. SERVES 4 3 small/medium red onions 2-3 aubergines 4 tbsp extra virgin olive oil flaky sea salt For the dressing 200ml extra virgin olive oil 5 tbsp balsamic vinegar 2 garlic cloves, crushed to a paste To serve 2 tbsp roughly chopped walnuts 2 tbsp pumpkin seeds 2 tbsp sunflower seeds 1 small bunch of parsley, roughly chopped a few sprigs of thyme 4 tbsp fresh goat's curd 2-3 tbsp local runny honey a drizzle of extra virgin olive oil 1 Fire up your barbecue ready for two-zone grilling so that you can cook directly and indirectly – simply light charcoal on one side of your barbecue and leave the other side of the grill fire-free. This gives you heat flexibility and instantly puts you more in control of the fire. Make sure your fire has settled down to glowing embers; a nice steady heat, nothing too fierce. 2 Wrap the onions tightly in foil and throw them into the coals of the fire. Leave to roast in the embers for around 30-40 minutes. Using tongs, remove the onions, peel off the foil and leave to cool slightly. 3 Slice the aubergines into strips, then lightly prick the flesh with a fork. Cover with a generous amount of olive oil and a good pinch of sea salt. Using tongs, carefully lay the aubergines over the grill and cook for about 23 minutes, or until they have become tender and lightly charred. Once cooked, move to the back of the barbecue where they can keep warm. 4 In a clean jam jar, combine the olive oil, vinegar and crushed garlic. Twist on the lid and give the dressing a good shake. 5 The red onions should now be cool enough to handle. Remove the tough outer skin, then slice the flesh into quarters. 6 Arrange the onion quarters on a platter. Drape the aubergines over them and drizzle with the dressing, allowing the flesh to really soak it up. Serve sprinkled with the nuts, seeds and herbs, then dollop on the goat's curd. Finish with a generous drizzle of runny honey and some really good olive oil. Now buy the book Our recipes are from The Farm Kitchen by Abby Allen, with photographs by Matt Austin (which will be published on 28 August by Kyle Books, £30). To preorder a copy for £25.50 until 31 August, go to or call 020 3176 2937. Free UK delivery on orders over £25.
Daily Mirror
5 hours ago
- Daily Mirror
Classic superfood diet eaten by millions has multiple health benefits
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The Independent
9 hours ago
- The Independent
Using this common cooking staple in your hair could provide benefits
Olive oil is rich in fatty acids, lipids, and antioxidants, providing moisturizing properties that can coat and nourish hair strands. It can help protect hair from breakage, tame frizz, and may offer protection against sun damage. The oil is best suited for dry, thick, or coarse hair, but can weigh down fine hair or make oily hair even greasier. It should not be used directly on the scalp as its saturated fatty acids can encourage the growth of Malassezia, a fungus that worsens dandruff. Experts suggest using hair products that contain olive oil, applying a small amount (one to two tablespoons) about once a week or less.
