Do Probiotics Lower Blood Pressure?
Probiotics have been linked to health benefits, such as improved digestion, reduced depression, a stronger immune system, and prevention of urinary tract infections. Researchers are now exploring a possible connection between probiotics and blood pressure.
What are probiotics?
Probiotics are live bacteria and microorganisms that promote proper bodily function, especially within the digestive tract.
The body is full of “good” and “bad” bacteria. Probiotics are often referred to as “good”.
Probiotics are naturally found in the intestines to assist with food digestion, elimination of disease-causing microorganisms, and vitamin production.
Probiotics to lower blood pressure
How the body maintains a stable blood pressure is complex with numerous biological pathways. One pathway involves angiotensin converting enzymes (ACE) responsible for vasoconstriction of blood vessels. ACE inhibitors are blood pressure medications that inhibit the function of ACE. Probiotics have been shown to have similar ACE-inhibitory activity via the production of antihypertensive peptides. (FYI – Peptides are a combination of amino acids. Amino acids are the build blocks for protein.)
Researchers reviewed human studies on the effect of probiotics on blood pressure. Evaluation of nine trials found probiotic consumption to lower systolic blood pressure by 3.56 mm Hg and diastolic blood pressure by 2.39 mm Hg.
Greater blood pressure reduction was seen when multiple versus single species probiotics were consumed and if baseline blood pressure was above 130/85 mm Hg versus less than 130/85 mm Hg. Greater reduction was also seen in individuals who consumed the probiotic for a duration greater than 8 weeks.
This research analysis suggests probiotic consumption may modestly improve blood pressure levels.
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Strawberry Storage Guide: 5 Different Methods
It’s always great when you find fresh and organic berries at your local market. Usually, they look so good that they are eaten right away. But did you know there are some methods to strawberry storage for future use? You can keep strawberries fresh in your fridge for up to two weeks just by adding some vinegar!
Shari’s Berries created a guide on storing strawberries which includes 5 different methods — including two simple freezing ideas for making yummy smoothies or a sweet treat. These methods work for any type of berries so they can be enjoyed all year long!
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Food Labels That May Sound Legitimate, But Aren’t
Is it worth the extra cost to purchase products with labels touting natural, organic, GMO-free, and so on?
In many cases, you are likely wasting dollars.
The Food and Drug Administration (FDA) has identified and defined three categories of claims that can be used on labels. The three categories are health claims, nutrient content claims, and structure/function claims.
Health claims relate a connection between a food or ingredient and disease risk. For example, an approved health claim would be foods high in calcium and vitamin D claiming “helps promote bone health”.
Nutrient content claims reflect the quantity of a nutrient in food. For example, fat free is a nutrient content claim, as is the term “lite” which reflects a comparison to another food.
Structure/function claims describe the role between a nutrient to a nutrient deficiency disease. For example, the statement “fiber maintains bowel regularity”. There are additional parameters around using these claims, such as including disclaimers or additional information on the labels.
It all boils down to companies trying to get your hard earned dollars by using labels to entice you into purchasing… and causing a whole lot of confusion as we try to decipher these claims.
I’m overwhelmed just reading through all the FDA information as I prep to share this with you. Ugh.
Let’s talk about the most prevalent claims.
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Do you have the guts to be healthy?
From weight loss to a stronger immune system – and even reducing time spent in the bathroom – sometimes it takes only small changes to benefit several areas of your life.
I asked registered dietitian nutritionist Felicia D. Stoler, DCN, for her favorite and easiest digestive health tips. Stoler is author of “Living Skinny in Fat Genes”.
Lisa Nelson, RD: Why are we seeing so many TV commercials aimed at people suffering from digestive issues?
Dr. Stoler: “It’s because millions of Americans don’t have healthy guts. That can affect your overall health as well as your ability to get out and enjoy your life. No one likes spending extra time in the bathroom, or worrying about embarrassing accidents.”
Lisa Nelson, RD: Is there one small dietary change that people can make to improve the typical digestive issues?
LDL-P: How to lower small, dense LDL particles
The development of heart disease is associated with many risk factors. LDL cholesterol level is often used to determine if preventative treatment is needed, such as medication to lower levels in an effort to prevent heart disease.
However, research indicates LDL cholesterol alone is not necessarily a good determinant of risk. LDL particles vary in their content, size, and density. Not all LDL particles impact heart disease risk in the same way.
Light, fluffy versus small, dense LDL particles
LDL particles come in two main sizes: Large, fluffy particles and small, dense particles.
I had these particles explained to me once by picturing dump trucks on a highway. This helped me visualize the role of these different particles. Hopefully it’ll help you…
Picture the large, fluffy particles to be five large trucks transporting a full load on the highway. Now picture small, dense particles to equal twenty small, trucks with a full load on the highway. It takes twenty small trucks to carry the same load five large trucks can transport.
The more “trucks” (ie particles) in your system, the greater your heart disease risk.
Hence the reason it is beneficial to have large, fluffy particles (ie trucks that can carry a lot in fewer loads) versus small, dense particles (ie more trucks to carry the same load).
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Warnings to watch for during exercise
Exercise is beneficial for everyone, even those who have heart disease or have had a heart attack. Regular exercise can strengthen your heart and promote quicker recovery.
Safe Exercise for Heart Disease
However, there are warning signs to watch for.
Stop exercise if you become short of breath or overly fatigued. Granted, exercise will cause you to breathe harder and you should feel like you have exerted yourself after a solid workout. Discuss what is acceptable for you with your doctor.
If you deal with shortness of breath regularly, even when not exercising, contact your doctor. You may need to adjust your diet, fluid intake, or medications.
If you develop heart palpitations or an irregular heartbeat, stop exercising, rest for 15 minutes and then take your pulse. If you heart rate remains greater than 120 beats per minutes, contact your doctor.
Don’t ignore pain. Ignoring pain can lead to injury.
When to stop exercising
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