Page 35 - Florida Sentinel 2-5-21

Health
BEET JUICE
A randomized pilot study from 2016 found that the juice of both raw and cooked beets improved blood pressure. However, raw beet juice had a greater impact on blood pressure.
Beets are rich in dietary ni- trates, a compound known to have blood pressure-lowering effects. In a 2017 review, researchers found that these benefits were greater than the effects of nitrates alone.
LOW-FAT OR NONFAT MILK
Both low- or non-fat milk sup- ply potassium and calcium to the body. Both these nutrients are as- sociated with maintaining healthy blood pressure.
One should avoid full-fat dairy as it contains significant amount of palmitic acid that can block sig- nals that relax blood vessels, thereby keeping blood pressure elevated.
PRUNE JUICE
Prune juice has long been known to help alleviate constipa- tion. But one of prune juice’s lesser-known health benefits is that it also lowers blood pressure.
This effect was reported in a 2010 study. Researchers reported a significant reduction in blood pressure among people who ate a single dose of three prunes per day. People who ate six prunes per day experienced an additional re- duction in systolic blood pressure.
POMEGRANATE JUICE
Not only are pomegranates rich in nutrients such as folate and vitamin C, they also boast po- tent anti-inflammatory effects. It may come as no surprise, then, that pomegranate juice can con- tribute to a heart-healthy diet.
A 2016 literature review of eight randomized, controlled tri- als found that consuming pome- granate juice may help lower both systolic and diastolic blood pres- sure.
TEA
When it comes to blood pres- sure, not all teas are created equal. A 2014 literature review of ran- domized controlled trials com- pared the effects of black and green tea consumption on blood pressure.
The researchers reported that long-term intake of both types of tea lowered both systolic and dias- tolic blood pressure. However, the reduction in blood pressure was more significant for green tea.
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