Health and Wellness
The health section focuses on general health matters and looks at health from a holistic perspective that recognizes the importance of the mind body connection in affecting health. Therapeutic options and alternatives for health conditions are discussed for different ailments that includes natural alternatives and lifestyle factors involved in achieving good health. Lifestyle changes that affect physical health including sleep, nutrition, and fitness are also discussed. This holistic perspective understands that improving both mental and physical health will result in an overall improvement in well being and quality of life.
Beets and Blood Pressure
Can you lower your blood pressure with certain food choices? Well it turns out that beets have been shown to reduce blood pressure, but before we explain how this amazing vegetable is able to do this, we will first explain how blood pressure works and what is considered to be normal blood pressure.
What is Blood Pressure?
Blood pressure is the pressure that is generated by the heart pumping blood through the circulatory system and represents the pressure of the blood that is circulating in the arteries. When you get your blood pressure reading there are two numbers, for example 120/80. The top number is called the systolic blood pressure and the bottom number is called the diastolic blood pressure. The systolic blood pressure is the pressure from the contraction of the upper chambers of the heart and the diastolic blood pressure results from the pumping of the lower chambers of the heart. Both of these numbers are important in determining if your blood pressure is normal. It's important to check your blood pressure regularly so that you will know if your blood pressure is normal, or if you need to see your health care provider and make changes to your diet and exercise frequency. The table below shows blood pressure ranges and what the readings mean.
| Category | Systolic | Diastolic |
|---|---|---|
| Normal | < 120 mm Hg | < 80 mm Hg |
| Elevated | 120 – 129 mm Hg | < 80 mm Hg |
| High | ≥ 130 mm Hg | ≥ 80 mm Hg |
source: medindia.net
How Do Beets Lower Blood Pressure?
Beets are able to decrease blood pressure because they are high in nitrates. Your digestive system converts nitrates into nitric oxide, which has the effect of relaxing the walls of blood vessels resulting in decreased blood pressure. Several studies have shown that beetroot juice has been able to significantly reduce blood pressure. The blood pressure lowering effects are seen a few hours after consuming beets. One study found that consuming 500 mL of beetroot juice reduced the systolic blood pressure by 10.4 mm Hg and reduced the diastolic blood pressure by 8 mm Hg. These effects are notable and when combined with a healthy lifestyle will make a significant impact in improving heart health. In addition to the positive effects on blood pressure, beets are also high in fiber and rich in antioxidants , so try adding beets to your meal plan to take advantage of the many health benefits that this vegetable has to offer.