Latest news with #DeepakTalreja
Daily Mirror
18-06-2025
- Health
- Daily Mirror
Cardiologist issues food advice to lower blood pressure in hours
A heart doctor says eating the right food is key and you can notice a difference in a matter of 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)."
Yahoo
01-06-2025
- Health
- Yahoo
Adding This Leafy Green to Lunch Lowers Systolic Levels Fast, According to Cardiologists
Adding This Leafy Green to Lunch Lowers Systolic Levels Fast, According to Cardiologists originally appeared on Parade. A small tweak to your lunch routine may do wonders for your heart health thanks to its impact on your systolic blood pressure.A study published in Nutrients reported that dark, leafy greens like arugula, cabbage, chard, kale and spinach that are high in vitamins, minerals are amazing for your blood pressure. But there's one that cardiologists love the most when it comes to nutritional value and cardiovascular health benefits, particularly on systolic blood pressure.A quick refresher on blood pressure readings in case you need it: Your systolic pressure is the upper number on your blood pressure reading, which the American Heart Association explains is the measurement of the pressure of your blood pushing against your arterial walls when your heart beats. The bottom number is your diastolic blood pressure, which is the pressure your blood puts on the walls of your arteries when your heart is at rest in between out the best leafy green to toss in your lunch bag for a seriously big boost to your precious ticker.🩺SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week💊 Shoutout to our boy Popeye: It's spinach! "Spinach may help lower systolic blood pressure, largely due to its rich content of dietary nitrates," Dr. Deepak Talreja, MD, cardiologist and clinical chief of cardiology at Sentara Health, tells Parade. "When we eat nitrate-rich foods like spinach, the body converts nitrates to nitric oxide, a molecule that relaxes and dilates blood vessels."When your blood vessels are dilated and relaxed, Dr. Talreja explains, your blood flow improves and your vascular resistance, which is the resistance against blood flowing through your veins and arteries."This can lead to a modest reduction in systolic blood pressure," he also points out that multiple studies support the impact of spinach on systolic blood pressure, singling out one in particular. "A randomized crossover trial published inHypertension 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," he says. "The effect may be seen within hours of consumption and can persist with daily intake." That said, if you're on medication for any cardiovascular issue, spinach isn't a substitute for that! But in most cases, it absolutely can be a huge boon to your health. "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 says. "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."Related: Whether You're Dealing With High Blood Pressure or Want to Avoid It in the Future, Here Are the 25 Best Foods to Eat There are so many—there's a reason it's most cardiologists' favorite food for protecting your arteries. According to Dr. Talreja, these are the main other ways spinach can contribute to your cardiovascular health. "Spinach is high in potassium, which helps counterbalance sodium in the diet and supports healthy blood pressure regulation," Dr. Talreja says. Related: The One Habit That Can Lower Your Blood Pressure Overnight, According to a Cardiologist "Adequate magnesium intake is associated with improved endothelial function and reduced risk of arrhythmias," he tells us. (Endothelial function means how well the thin inner lining of cells in your blood vessels work.) Antioxidants are so good for you in so many ways. Dr. Talreja says that spinach is particularly high in vitamin C, vitamin E and beta-carotene, all of which can reduce oxidative stress. Oxidative stress, in turn, can contribute to atherosclerosis (arteries clogged with cholesterol, fats and other substances) and vascular inflammation (damaged blood vessels).Related: "Folate is a B-vitamin helps lower homocysteine levels, which are linked to endothelial dysfunction and cardiovascular risk," Dr. Talreja explains. Dr. Talreja says this means it's great for weight control, blood sugar regulation and lipid management. You'll feel fuller longer when you eat it, which can also help prevent you from succumbing to cravings for less healthy snacks. Up Next:"Understanding Blood Pressure Readings." American Heart Association. Kapil, et. al. "Dietary nitrate provides sustained blood pressure lowering in hypertensive patients: a randomized, phase 2, double-blind, placebo-controlled study." Hypertension. Dr. Deepak Talreja, MD Adding This Leafy Green to Lunch Lowers Systolic Levels Fast, According to Cardiologists first appeared on Parade on May 31, 2025 This story was originally reported by Parade on May 31, 2025, where it first appeared.
