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Yahoo
2 days ago
- Health
- Yahoo
8 Foods You Should Be Eating Every Week If You Have High Blood Pressure, According to Dietitians
Reviewed by Dietitian Karen Ansel, M.S., RDNNearly half of American adults have high blood pressure, also known as hypertension. We're often told to avoid sodium, yet many foods are naturally rich in blood pressure–lowering nutrients. Potassium, magnesium, calcium, fiber and omega-3 fats may help reduce blood blood pressure, or hypertension, affects roughly half of American adults. While many people need medication to control this condition, regularly eating certain foods can also help lower your blood pressure—no prescription required. So, what are these power foods? To find out, we asked dietitians the best blood pressure–lowering foods to add to your weekly rotation. Get out your pen and paper (or smartphone!) because you're going to want to make sure these eight foods are at the top of your shopping list. Bananas are nutrient gold mines when it comes to better blood pressure, says Natalie Rizzo, M.S., RDN. For starters, she says, bananas are a good source of potassium. This mineral helps lower blood pressure by decreasing the stress on blood vessel walls caused by eating too much sodium. Even though most of us consume too much sodium, few of us get enough potassium. That's where bananas come in. One medium banana provides roughly 420 milligrams of potassium, or 9% of the Daily Value. Bananas also provide fiber, which helps lower blood pressure by producing compounds called short-chain fatty acids that help relax blood vessels and improve blood flow. Yet, like potassium, most of us don't consume nearly enough fiber. One medium banana delivers an easy 3 grams of fiber, which is roughly 11% the 28-gram DV. If beets aren't already on your list of heart-healthy foods, they should be! These deep purple veggies contain dietary nitrates, compounds your body converts to a blood pressure–lowering nitric oxide. That's not all. They give you 442 mg of potassium per cup (9% of the DV). So, toss some in your next salad. Or, if you want even more blood pressure–lowering power, pour a glass of beet juice. Research has shown it can significantly reduce systolic blood pressure, the blood pressure reading most closely related to heart disease risk. Soy foods like edamame are powerful players when it comes to lowering blood pressure. The proof is so strong that one systematic review and meta-analysis of 17 studies found that eating soy foods can significantly reduce both systolic and diastolic blood pressure. If you're wondering what makes edamame so effective, the answer may lie in their nutrient density. One cup of shelled edamame packs an impressive 8 grams of fiber. That's more than a quarter of your daily requirement. It also contains 14% of the DV for potassium, plus other blood pressure–lowering minerals like magnesium and calcium. 'Regular consumption of pistachios has been shown in several studies to help reduce blood pressure,' says Kelly Jones, M.S., RD, CSSD. One reason is their fiber. 'Per 1-ounce serving, pistachios provide 3 grams of fiber, a nutrient emphasized by the DASH diet,' says Jones., If you haven't heard of the DASH diet before, it's a blood pressure–lowering eating pattern backed by decades of research. In addition to fiber, pistachios also contain a potent blood pressure–lowering cocktail of potassium, magnesium, calcium, antioxidants and plant protein. 'Although potatoes get a bad reputation, they are full of nutrition and are a good source of potassium,' says Rizzo. 'Since potassium works with sodium to regulate blood pressure, increasing potassium intake is another strategy to help improve blood pressure,' adds Jones. One medium potato delivers 952 mg of potassium. That's 20% of your daily requirement and more than double the amount you'd get from a medium banana. Pulses like beans, lentils and dried peas are an integral part of the DASH diet. Like many other foods on this list, they're rich in potassium and plant protein. But don't just munch on them for their blood pressure benefits. Research has also shown that pulses may lower cholesterol and inflammation and protect against heart attack and cardiovascular disease. You may have heard that omega-3-rich fatty fish like salmon are fantastic foods for heart health. One reason is their favorable impact on blood pressure. Research has found that the long-chain omega-3 fats docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) help relax the muscles of the blood vessel walls. This process, known as vasodilation, allows blood to move easily throughout the body, ultimately reducing blood pressure. Yogurt isn't just great for your gut health. One study found that people with hypertension who frequently consumed yogurt had lower systolic blood pressure. This study didn't find that yogurt had the same impact on people with normal blood pressure. However, another study found that people with healthy blood pressure who regularly ate yogurt were less likely to develop hypertension. While more research is needed, yogurt boasts a long list of health benefits, including lower cholesterol levels and better heart and digestive health. So, tossing a few containers into your shopping cart can do all kinds of good things for your body. Calcium. Calcium is a key mineral for healthy blood pressure. It is believed to work by helping blood vessels relax and favorably impacting hormones that regulate blood pressure. In addition to yogurt, you can get calcium from dairy milk, fortified plant milks, cheese, sardines and salmon with bones. Fiber. Research shows that the more soluble fiber people eat, the lower their blood pressure tends to be. You'll find soluble fiber in oats, barley, beans and legumes, fruits, vegetables, nuts and seeds. Magnesium. This tiny but mighty mineral plays a role in more than 300 enzymatic reactions in your body. So, it should come as no surprise that it's instrumental for healthy blood pressure. Magnesium-rich foods include pumpkin and chia seeds, almonds, cashews, peanuts, spinach, edamame and soy milk. Long-Chain Omega-3 Fatty Acids. DHA and EPA are found in fatty fish like salmon, mackerel, herring, sardines and anchovies. They promote heart health by regulating blood pressure and reducing inflammation. If you're not a fish eater, speak to your health care provider to find out if a supplement is right for you. Potassium. We often hear that people with high blood pressure should limit sodium, says Jones. And they should! However, the opposite is true when it comes to potassium, which works to offset some of sodium's blood pressure–raising action. You'll find it in every food on this list! Whether you have high blood pressure or simply want to prevent it, there's a long list of foods that can keep your blood pressure in a healthy range. These include bananas, beets, edamame, pistachios, potatoes, pulses, salmon and yogurt. These tasty, nutrient-packed foods are rich in blood pressure–regulating nutrients like potassium, magnesium, calcium, fiber and omega-3 fatty acids. Plus, they're convenient and accessible. No wonder dietitians are such big fans! So, when you make your next grocery run, toss any (or all!) of them in your cart. Because better blood pressure is as much about what you do eat as what you don't. Read the original article on EATINGWELL
Yahoo
2 days ago
- Health
- Yahoo
8 Foods You Should Be Eating Every Week If You Have High Blood Pressure, According to Dietitians
Reviewed by Dietitian Karen Ansel, M.S., RDNNearly half of American adults have high blood pressure, also known as hypertension. We're often told to avoid sodium, yet many foods are naturally rich in blood pressure–lowering nutrients. Potassium, magnesium, calcium, fiber and omega-3 fats may help reduce blood blood pressure, or hypertension, affects roughly half of American adults. While many people need medication to control this condition, regularly eating certain foods can also help lower your blood pressure—no prescription required. So, what are these power foods? To find out, we asked dietitians the best blood pressure–lowering foods to add to your weekly rotation. Get out your pen and paper (or smartphone!) because you're going to want to make sure these eight foods are at the top of your shopping list. Bananas are nutrient gold mines when it comes to better blood pressure, says Natalie Rizzo, M.S., RDN. For starters, she says, bananas are a good source of potassium. This mineral helps lower blood pressure by decreasing the stress on blood vessel walls caused by eating too much sodium. Even though most of us consume too much sodium, few of us get enough potassium. That's where bananas come in. One medium banana provides roughly 420 milligrams of potassium, or 9% of the Daily Value. Bananas also provide fiber, which helps lower blood pressure by producing compounds called short-chain fatty acids that help relax blood vessels and improve blood flow. Yet, like potassium, most of us don't consume nearly enough fiber. One medium banana delivers an easy 3 grams of fiber, which is roughly 11% the 28-gram DV. If beets aren't already on your list of heart-healthy foods, they should be! These deep purple veggies contain dietary nitrates, compounds your body converts to a blood pressure–lowering nitric oxide. That's not all. They give you 442 mg of potassium per cup (9% of the DV). So, toss some in your next salad. Or, if you want even more blood pressure–lowering power, pour a glass of beet juice. Research has shown it can significantly reduce systolic blood pressure, the blood pressure reading most closely related to heart disease risk. Soy foods like edamame are powerful players when it comes to lowering blood pressure. The proof is so strong that one systematic review and meta-analysis of 17 studies found that eating soy foods can significantly reduce both systolic and diastolic blood pressure. If you're wondering what makes edamame so effective, the answer may lie in their nutrient density. One cup of shelled edamame packs an impressive 8 grams of fiber. That's more than a quarter of your daily requirement. It also contains 14% of the DV for potassium, plus other blood pressure–lowering minerals like magnesium and calcium. 'Regular consumption of pistachios has been shown in several studies to help reduce blood pressure,' says Kelly Jones, M.S., RD, CSSD. One reason is their fiber. 'Per 1-ounce serving, pistachios provide 3 grams of fiber, a nutrient emphasized by the DASH diet,' says Jones., If you haven't heard of the DASH diet before, it's a blood pressure–lowering eating pattern backed by decades of research. In addition to fiber, pistachios also contain a potent blood pressure–lowering cocktail of potassium, magnesium, calcium, antioxidants and plant protein. 'Although potatoes get a bad reputation, they are full of nutrition and are a good source of potassium,' says Rizzo. 'Since potassium works with sodium to regulate blood pressure, increasing potassium intake is another strategy to help improve blood pressure,' adds Jones. One medium potato delivers 952 mg of potassium. That's 20% of your daily requirement and more than double the amount you'd get from a medium banana. Pulses like beans, lentils and dried peas are an integral part of the DASH diet. Like many other foods on this list, they're rich in potassium and plant protein. But don't just munch on them for their blood pressure benefits. Research has also shown that pulses may lower cholesterol and inflammation and protect against heart attack and cardiovascular disease. You may have heard that omega-3-rich fatty fish like salmon are fantastic foods for heart health. One reason is their favorable impact on blood pressure. Research has found that the long-chain omega-3 fats docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) help relax the muscles of the blood vessel walls. This process, known as vasodilation, allows blood to move easily throughout the body, ultimately reducing blood pressure. Yogurt isn't just great for your gut health. One study found that people with hypertension who frequently consumed yogurt had lower systolic blood pressure. This study didn't find that yogurt had the same impact on people with normal blood pressure. However, another study found that people with healthy blood pressure who regularly ate yogurt were less likely to develop hypertension. While more research is needed, yogurt boasts a long list of health benefits, including lower cholesterol levels and better heart and digestive health. So, tossing a few containers into your shopping cart can do all kinds of good things for your body. Calcium. Calcium is a key mineral for healthy blood pressure. It is believed to work by helping blood vessels relax and favorably impacting hormones that regulate blood pressure. In addition to yogurt, you can get calcium from dairy milk, fortified plant milks, cheese, sardines and salmon with bones. Fiber. Research shows that the more soluble fiber people eat, the lower their blood pressure tends to be. You'll find soluble fiber in oats, barley, beans and legumes, fruits, vegetables, nuts and seeds. Magnesium. This tiny but mighty mineral plays a role in more than 300 enzymatic reactions in your body. So, it should come as no surprise that it's instrumental for healthy blood pressure. Magnesium-rich foods include pumpkin and chia seeds, almonds, cashews, peanuts, spinach, edamame and soy milk. Long-Chain Omega-3 Fatty Acids. DHA and EPA are found in fatty fish like salmon, mackerel, herring, sardines and anchovies. They promote heart health by regulating blood pressure and reducing inflammation. If you're not a fish eater, speak to your health care provider to find out if a supplement is right for you. Potassium. We often hear that people with high blood pressure should limit sodium, says Jones. And they should! However, the opposite is true when it comes to potassium, which works to offset some of sodium's blood pressure–raising action. You'll find it in every food on this list! Whether you have high blood pressure or simply want to prevent it, there's a long list of foods that can keep your blood pressure in a healthy range. These include bananas, beets, edamame, pistachios, potatoes, pulses, salmon and yogurt. These tasty, nutrient-packed foods are rich in blood pressure–regulating nutrients like potassium, magnesium, calcium, fiber and omega-3 fatty acids. Plus, they're convenient and accessible. No wonder dietitians are such big fans! So, when you make your next grocery run, toss any (or all!) of them in your cart. Because better blood pressure is as much about what you do eat as what you don't. Read the original article on EATINGWELL
Yahoo
07-06-2025
- Health
- Yahoo
Is Salmon or Chicken Healthier? Dietitians Discuss Protein, Fat and Vitamins
When you're putting together your high-protein meal plan, two foods are likely at the top of your grocery list: salmon and chicken. And while both are great options to help you hit your protein goals, there are some important nutritional differences between salmon and chicken to keep in mind. When it comes to protein content, salmon and chicken provide "pretty much the same" amount, says Natalie Rizzo, registered dietitian and nutrition editor at TODAY. Whether you're looking at salmon, chicken breast or dark meat chicken, you'll get about 20 grams of protein per serving, Rizzo explains. That means the "main real difference is the fat," she says. While salmon is higher in fat than chicken breast, "it's good fat," Rizzo says. "It's the unsaturated fat." In fact, salmon contains a type of beneficial fatty acid that is only found in seafood, she adds. So, while the right high-protein food for you depends on your individual health goals and taste preferences, both salmon and chicken have some unique nutritional bonuses to consider. A 3-ounce serving of fresh wild sockeye salmon cooked in dry heat contains around: 133 calories 23 grams of protein 5 grams of fat Keep in mind that, while all salmon can be a healthy source of protein, different types of salmon have slightly different nutrient profiles. Wild-caught salmon comes with a little more protein and omega-3s than farmed salmon, explained previously. That's why experts — including neurologists, who eat salmon for its brain health-boosting nutrients — typically steer folks towards wild-caught salmon when possible. All Atlantic salmon the U.S. is farmed while Pacific salmon are generally wild caught. Pacific salmon includes popular varieties like sockeye, pink, coho and king (Chinook) varieties. A 3-ounce serving of grilled skinless, boneless chicken breast contains about: 126 calories 25 grams protein 3 grams fat Chicken breast is a lean, efficient source of animal protein. Dark meat chicken is also rich in protein, but also contains more calories and fat than chicken breast. That extra fat also provides a naturally juicier consistency and richer flavor. In 3 ounces of roasted chicken thighs, you'll find: 152 calories 21 grams protein 7 grams fat While there are differences between white meat and dark meat chicken, they're not as significant as many people might assume, registered dietitian Grace Derocha told previously. 'There's this image in people's mind that dark meat is bad and white meat is good ... but as far as nutrients go, (they're) pretty similar,' Derocha said. When looking at the protein in salmon and chicken, the numbers are pretty similar — and all the options are great. Adults should generally aim to get between 20-40 grams of protein at every meal because it helps to spread your protein intake out throughout the day, registered dietitian Caroline Susie told previously. Protein helps you build and maintain muscle, and it sticks with you longer than other macronutrients, helping you feel full and aiding in weight management. In 3 ounces of salmon, you'll get around 23 grams of protein compared to 25 in the same amount of chicken breast and 21 in chicken thighs. So any of these protein-rich food options can help you meet that goal easily. However, if you're looking for the leanest, most efficient source of protein for the calories, chicken breast is the one to beat. Fat is another important macronutrient our bodies need to function properly. But there are different kinds of fat, and some high-fat foods contain varieties contain varieties that are generally better for our health than others. Experts agree that we should try to avoid trans fats entirely, and some people need to be careful with saturated fats. Eating too many saturated fats has been associated with changes in cholesterol that can put you at risk for heart disease, registered dietitian Frances Largeman-Roth told previously. However, unsaturated fats — including monounsaturated and polyunsaturated fats — are considered healthier. Monounsaturated fats are a key part of the Mediterranean diet and are linked to beneficial impacts on cholesterol. And polyunsaturated fats include omega-3 and omega-6 fatty acids, which have been associated with major benefits for both heart and brain health. Of all the options here, chicken breast is clearly the leanest, with only 3 grams of fat, less than a gram of which are saturated fats, according to food data from the U.S. Department of Agriculture. Meanwhile, salmon and dark meat chicken are higher in fat, containing 5 grams and 7 grams per serving, respectively. Of the 5 grams of fat in salmon, less than a gram are saturated, 1.6 grams are monounsaturated and 1 gram is polyunsaturated, the USDA notes. And of the 7 grams of fat in chicken thighs, about 2 are saturated fat, 3 are monounsaturated and 1.5 are polyunsaturated, the USDA says. There are actually two types of omega-3 fatty acids found in salmon: EPA and DHA, Rizzo explains. It's DHA that's found in fish and fish oil, she explains. And DHA is "the one that we see a lot of research on for brain health," she adds, noting that it may help reduce cognitive decline. When it comes to fat content, think about your health goals. If you're trying to avoid fat as much as possible, chicken breast will be the best option. But if you're open to eating a little more fat with your protein, nearly all of the fat in salmon comes from healthy unsaturated fats, generally making it a better option than chicken thighs. In fact, Largeman-Roth previously rated wild salmon as the healthiest high-fat food. Both chicken and salmon are rich in vitamins and minerals. Salmon is one of just a few foods that's rich in vitamin D (we get most of the vitamin D we need through sun exposure). You'll also find vitamin B12 in salmon, which our bodies need for proper nerve and blood cell functioning. Vitamin B12 is also necessary to prevent a specific type of anemia. Both chicken breast and dark meat chicken will provide a selection of essential minerals, including iron, phosphorous and zinc. Chicken also provides vitamin B12 as well as choline, which our bodies need for brain development, mood and memory processes. At the end of the day, salmon and chicken are both high-protein foods that can be part of a healthy diet. Salmon and dark meat chicken are a little higher in fat and calories than chicken breast. But most of the fat in those foods, especially salmon, is considered "good fat" that has benefits for heart and brain health. While you shouldn't feel like you need to choose only one of these foods and there is a lot of value in getting a variety of foods in your diet, there are some differences to keep in mind. If you're following a diet plan that focuses on getting the most filling protein for the calories you consume, chicken breast is an easy choice. Keep in mind, though, that 3 ounces of dark meat chicken or salmon will be only marginally higher in calories than the same serving size of chicken breast — and the fat those foods provide adds both flavor and healthy fatty acids. However, if you're trying to limit saturated fat for any reason, salmon or chicken breast is a better choice than dark meat poultry. The Dietary Guidelines for Americans recommend adults eat at least 8 ounces, or two servings, of seafood, like salmon, every week. And fatty fish (including salmon) is a staple of the science-backed Mediterranean, MIND and DASH diets. That's largely due to the fact that fish and seafood contain a unique type of omega-3 fatty acid called DHA. Because DHA isn't found in other types of meat, nuts or seeds, folks who don't eat fish may be missing out on this beneficial nutrient, Rizzo says. (Vegans and vegetarians may want to consider certain supplements that provide DHA from algae in order to get some of this fatty acid in their diets, Rizzo says, but it's often expensive.) Overall, salmon and chicken are both versatile, delicious and nutrient-packed foods that especially shine when it comes to protein. And if you find yourself eating a lot of chicken breast, know that salmon has more fat and calories, but also provides some unique fatty acids you won't find in poultry. Mixing up your protein sources every now and then will help you get more nutrients in your life and support your overall health — not just your gains. This article was originally published on
Yahoo
29-05-2025
- General
- Yahoo
Dietitian Tip of the Day: I Always Keep This 1 Anti-Inflammatory Fruit in My Freezer
You've likely heard about the benefits of a well-rounded diet packed with healthy fruits. Not only do they provide fiber, carbs and important micronutrients, they can also boost gut health and, depending on the fruit, improve a wide variety of functions in the body. Like vegetables, fruit, of course, is seasonal, which means that certain types pack in the most nutrients during specific times of year. But if you don't have access to fresh produce year-round, the good news is that eating frozen fruit actually has as many health benefits — plus you don't have the same time crunch for eating it. One fruit in particular has an especially short period where it's in season but is versatile with powerful health-boosting compounds. That's why registered dietitian and TODAY nutrition editor Natalie Rizzo always has it in her freezer. For more on meal planning — plus fitness challenges, walking podcasts and inspiration — download the Start TODAY app! "I always keep my freezer stocked with an underutilized frozen fruit: cherries," Rizzo explains. "Many people don't realize that frozen fruits and veggies are actually just as nutritious as fresh. They are frozen at the peak of freshness, locking in all the nutrients." One cup of cherries has 25% of your daily vitamin C, an anti-inflammatory nutrient that aids in immune function. Cherries also have anthocyanins, which are antioxidants that give cherries their red color and reduce the risk of chronic diseases, like heart disease and cancer. Cherries can also boost skin health, sleep and exercise recovery. "I always add cherries to my smoothies to add natural sweetness and fight inflammation," Rizzo says. "They are especially nice in a post-workout smoothie to ease inflammation in the joints. Plus, cherries are only in season for a short amount of time, so keeping my freezer stocked with them means I can eat them all year round." Workout Recovery Smoothie by Frances Largeman-Roth, RDN TODAY's Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more. This article was originally published on