Happy Marriage = Happy Heart?
It's been all over the news in the last few days. Is there a correlation between marital status and healthy blood pressure? A study recently published in the Annals of Behavioral Medicine from researchers at Brigham Young University found people in happy marriages recorded lower blood pressure over a 24 hour period than unhappy couples and single people regardless of a support network. Hmmmm....another strike against being single! Not entirely, at least single people fared better than the unhappy couples. You should take these results with a grain of salt (no pun intended). This study included a small number of subjects and mostly caucasian, definitely leading to further investigation.
Try to incorporate these foods to your daily diet and you'll be one step closer to maintaining healthy heart and as a result a healthy blood pressure level. Enjoy!
That said, I thought this study was worth mentioning because it brings up an important issue that can impact the rest of your life...A healthy heart! According to The American Heart Association one in three adults has high blood pressure (approx. 73 million, age 20 and older). As they say your best defense is a great offense. That includes a healthy diet and weight, regular exercise, no smoking, etc. This may not be new to you, but it doesn't hurt to be reminded once in a while. Here are 3 star nutrients worth mentioning:
- Potassium: Keep the salt to a minimum to maintain a healthy potassium:sodium balance. These two nutrients work together promoting the body's water balance. Higher sodium intake can affect your kidneys ability to regulate your body's fluid volume, therefore raising your blood pressure. The 2005 Dietary Guidelines recommends no more than 2,300 milligrams of sodium a day (approx 1 teaspoon) and the Adequate Intake for Potassium is 4.7 grams. Keep in mind its not only the salt you add, but pre-packaged foods are loaded with sodium. Try these potassium-rich foods instead: Banana, Baked Potato - with skin, Oranges, Tomatoes, even animal protein like chicken and fish. Another reason to forgo the processed and stay fresh!
- Magnesium: Why magnesium? It's essential for energy production and heart muscle contraction. Great sources include 100% bran and whole wheat cereals, Almonds, Cashews, Soybeans, Brown Rice and Tofu. The RDA for magnesium is 350 milligrams.
- Vitamin C: Of course, Vitamin C is the first thing we think of when we have a cold. It's a powerful antioxidant. Its main function is in the production of collagen, but several studies have also shown that it also has a blood pressure lowering effect. You probably can guess 5 foods right off the top of your head, which are the best sources, like oranges and grapefruits. Here are some other suggestions where you'll find a healthy dose of "C": Guavas, Papayas, Brussels Sprouts, Kohlrabi, and Red/Green Hot Chili Peppers. Recommended amounts of Vitamin C are 90mg/day for men and 75mg/day for women.
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If you want to read the entire study go to:www.springerlink.com/content/38ur73210w42262j/?p=997d0b79526a4cb885b894accae71c6a&pi=2
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