Two Easy Ways to Prevent Hypertension

Want to avoid the disease of hypertension or high blood pressure? Try to eat soy and raisins regularly. Recent research scientists indicate, these two types of food consumption should be considered as one part of your lifestyle to prevent hypertension or high blood pressure.

Two studies presented at the American College of Cardiology Conference last week showed, raisins and soy can help prevent hypertension. According to one researcher, munching a handful of raisins three times a day can help lower blood pressure in those who have tensinya slightly above the average (pre-hypertension) after a few weeks.

In the study, researchers conducted random testing involving 46 people with pre-hypertensive conditions. Study participants known to have blood pressure ranged between 120 per 80 military mercury (mm Hg) to 139 per 89 mm Hg or higher than normal blood pressure.

Compared with people who frequently eat snacks such as cakes or biscuits, raisin-eating group had a significant decline in blood pressure or systolic blood pressure of 10.2, or seven percent over the 12-week study period. The researchers do not know exactly why the raisins to be effective in lowering blood pressure. But they think this is probably due to high levels of potassium are fruits raisins.

"Raisins are rich in potassium content, which has been known for its benefits to lower blood pressure," said lead investigator, Harold Bays, medical director of the Louisville Metabolic and Atherosclerosis Research Center.

"Raisins are also a good source of antioxidants that can alter the biochemistry of the blood vessels, which in turn can reduce blood pressure," he added.

Handful of raisins (60 raisins) contains one gram of fiber and 212 milligrams of potassium. Raisins are often recommended as part of a diet high in fiber and low in fat to reduce blood pressure.

While in another study, in which to see the efficacy of soy, showed that daily intake of food such as tofu, beans, and green tea can help lower blood pressure more than 5100 white men aged 18-30 years African Americans. The study began in 1985. Here, each participant was asked to report their own data about what they eat.

Those who ate about 2.5 or more milligrams of isoflavones per day - a major component in soy - systolic blood pressure decreased significantly (on average 5.5 mmHg lower) than those who ate less than 0.33 mg per day. A glass of soy milk contains about 22 mg isoflavones, or nearly 10 times the amount needed.

"Our findings suggest a benefit from moderate consumption of isoflavones in black and white adults in regulating blood pressure," said Safiya Richardson, principal investigator of the study.

Richardson added that soy consumption may be a way for people with pre-hypertension so as not to become hypertensive. Soy and isoflavones work by increasing the enzyme that makes nitric oxide, which in turn helps to widen blood vessels and reduce blood pressure.

"Based on these findings and previous studies, we encourage adults to include soy products in their daily diet to reduce the chances of developing high blood pressure," said Richardson.

Sources:Physorg