There are several different varieties of rice. Most people were raised eating white rice and continue to do so. However, the different types of rice provide different nutritional benefits. Let’s look specifically at white rice, brown rice, and wild rice.

White Rice

White rice has been milled so that the husk, bran, and germ are removed leaving you with a refined product. During this process, the rice is polished giving it the bright, white, shiny appearance we expect.

By removing these layers the flavor, texture, and appearance of the rice is changed and the shelf life is extended as it is now less likely to spoil.

Nutrients are removed during the processing, such as the B vitamin thiamine. Due to this depletion of nutrients, white rice is usually enriched. This means some the nutrients removed during processing are added back in, such as thiamine, niacin, and iron.

Brown Rice
Continue reading ‘Which is better for your health? Wild, Brown, or White Rice?’ »

There are times it is normally for the heart to beat harder, such as if you are out hiking and encounter a bear. Your blood pressure will jump so larger levels of oxygenated, nutrient rich blood is sent through your system and you are able to react. All part of the flight or fight response.

When you are diagnosed for high blood pressure your blood pressure is not just high for limited periods of time. It is consistently elevated. This means the heart is constantly working harder than it should.

Here are 7 reasons your heart may be dealing with this increased workload:

1. Atherosclerosis (narrowing of the arteries) – This may be caused by cholesterol deposits along arterial walls resulting in plaque buildup. Fibrosis or endothelial dysfunction may also result in narrower arteries. When arteries narrow the heart has to pump harder (exert more force) to move blood throughout the system.

Continue reading ‘What May Cause High Blood Pressure?’ »

When you think about water and blood pressure the link between dehydration and low blood pressure probably comes to mind. Dehydration is a potential cause of low blood pressure due to resulting decreased blood volume leading to reduced pressure against artery walls.

However, did you know not drinking enough water can lead to high blood pressure?

When you do not drink adequate water the body will compensate by retaining sodium. That should be a red flag. Sodium is directly related to high blood pressure.

While this sodium retention takes place, the persistent dehydration will lead the body to gradually ‘close’ some of the capillary beds. This leads to increased pressure places on arteries and a rise in blood pressure.

Here are three steps you can take to prevent high blood pressure that is caused by dehydration.

Continue reading ‘High Blood Pressure and Dehydration’ »

There are some studies that suggest a higher intensity interval workout routine, such as those used by athletes, may be beneficial for patients with heart conditions.

High intensity interval training involves short bursts of intense exercise at 85-95% maximum heart rate. These short bursts are alternated with periods of moderate exercise. This workout method is frequently used by athletes to improve speed and endurance.
If this type of training were to be recommended for heart patients it’d be a change from the standard protocol of steady aerobic exercise at 70% maximum heart rate. This lower level of intensity is intended to work the heart without risking chest pain, heart attack, or other complication.

Continue reading ‘Increase Exercise Intensity to Strengthen Heart’ »

I’ve shared information previously on the benefits of a high potassium diet and reduced blood pressure. However, another study has found an increased risk of death from heart disease to be linked to a diet high in sodium and low in potassium.

High sodium, low potassium equals increased risk of death

According to research Elena V. Kuklina, consuming a diet high in sodium and low in potassium results in a 50% increased risk of death from any cause and almost doubles the risk of death from heart disease. The study I’m referencing was published in the Archives of Internal Medicine.

Study Participants

Researchers followed over 12,000 US adults. The participants did not follow a reduced salt diet nor did they have a history of heart conditions or stroke. Participants were followed for 15 years. During this time 2,270 participants died. Out of this number, 1268 died from cardiovascular disease.

Study Results

Continue reading ‘Sodium & Potassium – Are you getting too much or too little?’ »

Here’s a question submitted by a reader of The Heart of Health.

Question: I have been following alot of your advise, thank you. I was back to a consistent blood pressure around 120/80. It seems to be creeping up a bit now. I think maybe a glass a wine more frequently in summer parties and gatherings is the only change. I typically only have wine on Friday and Saturday (2 glasses max). Could a few more evenings of a glass of wine make that much difference? I see stress as less in summer as I work much less.

Continue reading ‘Blood Pressure & Wine: Will an extra glass of wine increase my blood pressure?’ »

When you exercise regularly your heart becomes stronger and more efficiently circulate blood. This means the heart doesn’t have to work so hard and it takes less force against your artery walls to circulate oxygenated blood through the body.

Being regularly active can reduce your systolic (top number) blood pressure by 5 to 10 mm Hg. However, don’t expect overnight results. It can take up to 3 months for regular exercise to impact blood pressure levels.

Continue reading ‘How does exercise lowers blood pressure?’ »

Did you know dandelions can be used to lower blood pressure?

The Leaves – Diuretic & Potassium Source

The leaves of a dandelion (Taraxacum officinale) plant act as a natural diuretic increasing urine production. They may be used to treat conditions that require a mild diuretic, such as high blood pressure, liver disorders, and digestive issues. The fact that dandelions are a source of potassium is another plus for promoting a lower blood pressure. The leaves of the dandelion are also used by health care providers to support kidney function.

The Flower – Antioxidant

Continue reading ‘Dandelions to Lower Blood Pressure’ »

By reducing the sodium content of your diet you’ll promote a lower blood pressure.

What are salt substitutes?

Salt substitutes are foods low in sodium, but that still provide the flavor of salt. Salt substitutes frequently contain potassium chloride, which provides a flavor similar to sodium chloride (table salt).

Potassium Chloride

Salt substitutes containing potassium chloride not only allow you to reduce your daily sodium intake, the potassium itself promotes a lower blood pressure. A study published in the 2001 British Medical Journal found a high potassium diet linked to many health benefits, such as lower blood pressure, and reduced risk of stroke, heart disease, and kidney damage. Many studies showed an increase in potassium directly associated with a reduction in systolic blood pressure in individuals with high and normal blood pressure levels.

Caution!

While potassium chloride as a salt substitute may be beneficial for many, it can be harmful for some. There are several medical conditions that predispose the development of hyperkalemia (high potassium levels) by impairing the renal excretion of potassium. Some or the conditions that predispose you to hyperkalemia include renal failure, diabetes mellitus, and hypoaldosteronism. Before utilizing potassium chloride as a salt substitute consult with your physician to ensure it’s safe for your situation.

Spices and Herbs

You can make your own salt substitutes by combining dried spices and herbs. Mrs. Dash is a ready to purchase product that provides spice and herb mixes for you ready to use.

If you go this route, just remember these substitutes are not trying to mimic the flavor of salt. Instead you’ll be “retraining” your taste buds to enjoy a wide variety of new flavors so your need for the salt shaker decreases.

Salt Substitutes When Cooking

Spices and herbs or salt substitutes made with potassium chloride both have their place in food preparation. If you are baking foods it is likely potassium chloride products will yield a better result. However, if you are preparing meats, stews, and casseroles a mixture of spices and herbs will do the trick. Experiment to find the flavors you especially enjoy!

Be sure to sign up for the free e-course 7 Natural Ways to Lower Blood Pressure at http://lowerbloodpressurewithlisa.com.

All the best,
Lisa Nelson RD
http://lisanelsonrd.com

A large French study examining 7087 participants over the age of 65 years-old with 16% of the study participants living with metabolic syndrome. Metabolic syndrome is defined as have three of the following risk factors – high blood pressure, excess belly fat, high triglycerides, low HDL cholesterol, and/or high blood sugar. Participants with metabolic syndrome were 20% more likely to have cognitive decline.

Continue reading ‘High Blood Pressure Linked to Memory Problems’ »