blood pressure

For those who have been living with hypertension and those newly diagnosed with it, one struggle you would obviously face is the taste of your foods. Because, its well know to reduce salt intake and probably take out bouillon cubes.

The fact remains that you are supposed to reduce salt and bouillon cube intake, but your foods can still be tasty when you utilize natural herbal spices.

There are natural spices available everywhere that can be incorporated into our daily cooking, they help add aroma and even savor to our meals, but importantly so, they also help to manage blood pressure (evidence-based), so you might want to consider these spices.
With this write up, we’ll uncover some of those spices:

1. GARLIC: Garlic is rich in compounds that may be beneficial to health, especially sulfur compounds called allicin. Allicin may help to increase blood flow through the arteries and also help lower blood pressure.
According to some reviews of studies, garlic was almost as effective in reducing blood pressure as the drug atenolol.
Apart from the aftereffect on the mouth, the garlic-onion combo is quite a great one for cooking, you should try it.

2. CINNAMON: Cinnamon is an aromatic spice from the bark of a tree. It has been used in ancient times to help treat heart conditions and blood pressure.
Some studies show that taking cinnamon reduced systolic and diastolic blood pressure by an average of 6.2 mm Hg and 3.9 mm Hg, respectively.
The good thing about this spice is that it can be eas

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ily incorporated into meals

3. GINGER: the versatility of this spice is top-notch and unmatched. It has also been used in ancient times to help manage some heart and circulation problems in alternative medicine.
Ginger can be used to manage blood pressure by acting as a natural calcium channel blocker and natural ACE inhibitor (both are blood pressure medications).

4. CARDAMOM: cardamom is another important spice in cooking that has blood pressure-lowering properties. It has a distinctly delicious and slightly sweet intense flavor which makes it unique.
Cardamom helps reduce blood pressure by acting as a diuretic.
A diuretic is a compound that helps take out the water through urination
Cardamom can easily be incorporated into cooking and baking

6. CLOVES: cloves are dried flowers of the clove try, they can be used whole or ground as a spice. Cloves contain a compound called eugenol which helps to cause vasorelaxation (i.e reduction in tension of blood vessel walls). This action thereby helps to reduce systolic blood pressure. Apart from its unique flavor and fragrance, cloves help to lower blood pressure levels.

7. BASIL: this flavorful herb contains compounds that act as antioxidants and also has the ability to provide various health benefits and reduce blood pressure
Sweet basil contains eugenol which acts as a natural calcium chain blocker
This spice contains compounds that help relax blood vessels and allow for easy flow of blood through arteries.

Looking at the above-mentioned spices, you might have come across most of them or just a few.

Your foods don’t need to be less tasty, and your blood pressure can also be managed better if you try incorporating these spices into your diet
Please note that these spices aren’t an alternative to your medications

 

SOURCES:
– https://www.healthline.com/nutrition/herbs-to-lower-blood-pressure#Managing-high-blood-pressure
– https://pubmed.ncbi.nlm.nih.gov/24921632/
– https://pubmed.ncbi.nlm.nih.gov/19505553/
– Verma T, Sinha M, Bansal N, Yadav SR, Shah K, Chauhan NS.Nat Prod Bioprospect. 2021 Apr:11(2):155-184. DOI: 10.1007/s13659-020-00281-x. Epub 2020 Nov 11.PMID: 33174095 Free PMC article.
– Medicinal Plants in the Treatment of Hypertension: A Review.
– Kamyab R, Namdar H, Torbati M, Ghojazadeh M, Araj-Khodaei M, Fazljou SMB.Adv Pharm Bull. 2021 Sep;11(4):601-617. DOI: 10.34172/apb.2021.090. Epub 2020 Nov 1. PMID: 34888207 Free PMC article.

 

You may have heard of nitric oxide supplements, which claim to increase workout performance and boost your productivity in general and even enhance endurance in za oza room. You might even find some inside your pre-workout formulas too.

SO WHAT IS, OR WHAT DOES NITRIC OXIDE DO?

“Nitric oxide (NO) is a gas that the body produces, and it helps with blood flow (vasodilator) and could also act as a neurotransmitter. Nitric oxide supplements are formulated in order to try to increase the amount of nitric oxide in your blood, which might in turn help increase blood flow to working muscles and help reduce time to fatigue during a workout..

(To be clear, nitric oxide is very different from nitrous oxide, a.k.a. the stuff that gets you high.)

Theoretically, NO supplements could do wonders for your fitness routine. But in terms of scientific evidence, well, let’s just keep our fingers crossed…

So many questions might be running through your mind now like: Are nitrous oxide supplements safe? Do they work? First off, some of those supplements might not actually be nitric oxide—so be careful with which ones you’re buying. “While companies may label them as ‘nitric oxide’ supplements and boosters, they really don’t contain any nitric oxide. For example, Some ‘boosters’ could  contain compounds such as L-arginine

While the L-arginine in your body is involved in nitric oxide production, research is mixed as to whether taking it in supplement form will increase nitric oxide production, and if it could, whether that would actually enhance exercise performance and improve health.

“It’s also important to note that many booster supplements may contain additional ingredients that are not well researched or well regulated, so it’s wise to read labels carefully and seek professional advice before popping them pills.

If you’re looking to still give nitric oxide a try, here’s what you should know.

FUNCTIONALITY.

In the body, nitric oxide is secreted by the endothelial cells, which line the inner walls of the blood vessels, and it communicates with the smooth muscle cells, triggering them to relax. This blood flow regulation plays a role in multiple body functions, including maintaining erections and controlling blood pressure.

NO supplements, however, don’t actually contain nitric oxide. Instead, they contain ingredients (or substrates) that are thought to give your body a nudge to produce more nitric oxide, such as L-arginine and L-citrulline.

“If you’re ingesting nitrate or L-arginine, the idea is that it’s supposed to stimulate the synthesis of nitric oxide in the endothelial cell. So the more substrates there are, the more NO can be produced,”

Because blood is responsible for the transportation of oxygen to working muscles, the reasoning is that the increased blood flow caused by taking NO supplements might help you work out for a longer period of time and speed up recovery time. Proponents also claim that increased blood flow might make your muscles bigger and more pronounced.

EFFICACY OF NO SUPPLEMENTS

Honestly, me self nor know. There’s simply not enough evidence to suggest that they do.

Seemingly, the idea is that these supplements will increase NO, and then because of that, it’ll support the process of vasodilation, and obviously, the downstream  effect of vasodilation would be this massive increase in blood flow, which leads to increased exercise performance and enhanced recovery. “But most, if not all, of [these purported benefits] have not been supported by available evidence.”

In studies that have shown a link between improvements in performance and nitrate levels in the blood, such positive results could simply be a result of extensive training, as exercise itself enhances NO activity. Plus, dietary nitrate comes from other sources, like vegetables, and most studies don’t control for this.

Even if there are benefits to NO supplementation, it’s unclear whether they would apply to everyone. A review of 42 studies related to the effects of dietary ingredients linked with NO and exercise performance found mixed results: the review concluded that while NO supplements may “improve tolerance” to aerobic and anaerobic exercise in people who either aren’t in shape or are moderately trained, there seems to be no benefit in highly trained people.

 

BEETS AND IMPROVED WORKOUT?

 A few studies have shown that nitrate supplementation through beetroot juice can be effective at increasing endurance and overall power. One study found a link between 15 days of beetroot juice supplementation and an increase in power max during moderate–intensity cycling tests. While more research is required, it might interest you to note that of the ingredients that may have an impact on NO levels and exercise performance, beetroot juice is the most promising.

“Beets are the highest dietary source of nitrates, which are converted into nitric oxide in the body. Because of their natural nitrate content and it’s ability to convert to nitric oxide so well, beets have been shown through many studies to support the heart, especially by improving blood pressure,”.

Beets are also linked to other nitric oxide benefits, including improvements in both increasing strength and endurance performance as well as improvements in cognition during exercise, lower inflammation levels, greater antioxidant function, improved cognition.

Plus, beets are also good for your heart and muscle recovery, and are a good source of fiber. 

It’s important to note that blood nitrate levels peak within 2–3 hours. Therefore, to maximize their potential, it’s best to consume beets 2–3 hours before training or competing

 

SIDE EFFECTS OF NITRIC OXIDE SUPPLEMENTS

Even though the jury’s out on whether NO supplements really do improve performance, Bloomer says if you want to try them at a low dosage, go ahead. That said, if you’re prone to hypotension (or low blood pressure), you might want to skip them, as they could leave you feeling lightheaded or dizzy.

You should note that high dosages of NO supplements could put your kidney function at risk, particularly if you already have a nitrate-heavy diet. In such cases, “it might actually cause a reduction in performance, because your kidneys are too stressed out trying to process all this extra nitrate. To be on the safe side, just stick to the dosage stated on the package.

DOES NITRIC OXIDE HELP SEXUALLY OR BOOST LIBIDO

Since Nitric oxide itself plays a  substantial role in initiating and sustaining erections in males, and since it also increases blood flow to the penis, which can help a man maintain his erection, it could increase performance in bed and help you go longer. But there are other intrinsic factors to this.

A recent study did show that L-arginine supplements might enhance the effects of a common erectile dysfunction drug, but studies on people without dysfunction is limited, so general benefits aren’t totally known.

IS NITRIC OXIDE DANGEROUS FOR YOUR LIVER?

“While research isn’t conclusive, the answer to this may depend on whether you’re ingesting high amounts of synthetic nitrates and nitrites from processed meats or eating nitrates naturally from vegetables,”.

The World Health Organization and American institute for cancer research advise against any intake of processed and cured meats, and most contain sodium nitrates and nitrites. “Some research has linked sodium nitrates to free radical damage to cells including those in the liver, however much of this research has been conducted on animals with human studies being based on correlation rather than causation,” she says.

 

FOODS THAT ARE HIGH IN NITRIC OXIDE

Beetroot juice contains a notable amount of nitric oxide, and there is research to show that drinking it before competition can help with performance. One study found cyclists who drank beetroot juice two to three hours before exercise increased peak power and pedaling velocity. Another review also shows that beetroot juice can increase overall endurance and power for athletes.

It could also be found in leafy greens and other vegetables, but in smaller amounts. Vegetables are rich in nitrates, and high nitrate intake is associated with higher nitric oxide levels in the body, reason why incorporating veggies to your diet is important; so long as you have a healthy oral microbiome. Regular use of antibacterial mouthwash actually kills the bacteria that aid in production of nitric oxide from nitrates (and may impact the bacterial balance in your lower digestive tract),”.

There are a few vegetables with nitric oxide, but the ones with the highest nitrite content are beets which tops the list, as well as celery, chard, watercress, lettuce, spinach, and arugula. The next group with the greatest amount includes cucumber, celeriac, Chinese cabbage, endive, fennel, kohlrabi, leeks, and parsley.

 

IS DAILY INTAKE OF NITRIC OXIDE ADVISED?

Consuming nitrates through food is totally encouraged. The research on beet juice and beet powder shows the best success in improving exercise performance and heart health with daily consumption of at least 2 weeks. “Nitrate content may be an additional reason high vegetable intake is associated with better heart health, too,”

When it comes to supplements containing ingredients other than pure beet or vegetable powder, you want to be careful. Supplements are not well regulated for safety, purity, potency or effectiveness of claims, so if you do choose another “nitric oxide booster” pick one that is third party tested, preferably by NSF for Sport or Informed Choice for Sport.

To be candid, from a professional view, I don’t think you should supplement daily. No dietitian would recommend it. There isn’t much research on these supplements, so it’s difficult to assess what the long term side effects might be. Instead, just eat your darn veggies  or beets to get your nitric oxides you must. 

SOURCES: https://www.healthline.com/nutrition/benefits-of-beets#section3

OVERVIEW

Arteriosclerosis occurs when the blood vessels that carry oxygen and nutrients from your heart to the rest of your body (arteries) become thick and stiff — sometimes restricting blood flow to your organs and tissues. Healthy arteries are flexible and elastic, but over time, the walls in your arteries can harden, a condition commonly called hardening of the arteries.

Atherosclerosis is a specific type of arteriosclerosis, but the terms are sometimes used interchangeably. Atherosclerosis refers to the buildup of fats, cholesterol and other substances in and on your artery walls (plaque), which can restrict blood flow.

This plaque makes your arteries clogged up and could lead to other heart diseases. 

The plaque can burst, triggering a blood clot. Although atherosclerosis is often considered a heart problem, it can affect arteries anywhere in your body. Atherosclerosis may be preventable and is treatable.

 

SYMPTOMS

Atherosclerosis develops gradually. Mild atherosclerosis usually doesn’t have any symptoms.

You usually won’t have atherosclerosis symptoms until an artery is so narrowed or clogged that it can’t supply adequate blood to your organs and tissues. Sometimes a blood clot completely blocks blood flow, or even breaks apart and can trigger a heart attack or stroke.

Symptoms of moderate to severe atherosclerosis depend on which arteries are affected. For example:

 

• HeartArteries: chest pain or pressure (angina).
• BRAIN:sudden numbness or weakness in your arms or legs, difficulty speaking or slurred speech, temporary loss of vision in one eye, or drooping muscles in your face. These signal a transient ischemic attack (TIA), which, if left untreated, may progress to a stroke.
• ARMS AND LEGS:symptoms of peripheral artery disease, such as leg pain when walking (claudication).
• KIDNEYS: you develop high blood pressure or kidney failure.

Early diagnosis and treatment can stop atherosclerosis from worsening and prevent a heart attack, stroke or another medical emergency.

CAUSES

Atherosclerosis is a slow, progressive disease that may begin as early as childhood. Although the exact cause is unknown, but it may start with damage or injury to the inner layer of an artery. The damage may be caused by:

1. High blood pressure
2. High cholesterol
3. High triglycerides, a type of fat (lipid) in your blood
4. Smoking and other sources of tobacco
5. Insulin resistance, obesity or diabetes
6. Inflammation from diseases, such as arthritis, lupus or infections, or inflammation of unknown cause

Once the inner wall of an artery is damaged, blood cells and other substances often clump at the injury site and build up in the inner lining of the artery.

Over time, fatty deposits (plaque) made of cholesterol and other cellular products also build up at the injury site and harden, narrowing your arteries. The organs and tissues connected to the blocked arteries then don’t receive enough blood to function properly.

Eventually, pieces of the fatty deposits may break off and enter your bloodstream.

In addition, the smooth lining of the plaque may rupture, spilling cholesterol and other substances into your bloodstream. This may cause a blood clot, which can block the blood flow to a specific part of your body, such as occurs when blocked blood flow to your heart causes a heart attack. A blood clot can also travel to other parts of your body, blocking flow to another organ.

 

RISK FACTORS

Hardening of the arteries occurs over time. Besides aging, factors that increase the risk of atherosclerosis include:

• High blood pressure
• High cholesterol
• Diabetes
• Obesity
• Smoking and other tobacco use
• A family history of early heart disease
• Lack of exercise
• An unhealthy diet

COMPLICATIONS 

The complications of atherosclerosis depend on which arteries are blocked. For example:

1. Coronary artery disease- When atherosclerosis narrows the arteries close to your heart, you may develop coronary artery disease, which can cause chest pain (angina), a heart attack or heart failure.
2. Carotid artery disease. When atherosclerosis narrows the arteries close to your brain, you may develop carotid artery disease, which can cause a transient ischemic attack (TIA) or stroke.
3. Peripheral artery disease. When atherosclerosis narrows the arteries in your arms or legs, you may develop circulation problems in your arms and legs called peripheral artery disease. This can make you less sensitive to heat and cold, increasing your risk of burns or frostbite. In rare cases, poor circulation in your arms or legs can cause tissue death (gangrene).
4. Aneurysms. Atherosclerosis can also cause aneurysms, a serious complication that can occur anywhere in your body. An aneurysm is a bulge in the wall of your artery.

 

Most people with aneurysms have no symptoms. Pain and throbbing in the area of an aneurysm may occur and is a medical emergency.

        5. Chronic kidney disease. Atherosclerosis can cause the arteries leading to your kidneys to narrow, preventing oxygenated blood from reaching them. Over time, this can affect your kidney function, keeping waste from exiting your body.

 

PREVENTION

A healthy lifestyle modification targeted at tackling the symptoms or even keeping them away would help prevent atherosclerosis. Lifestyle changes like these would help:

Quitting smoking (cannabis, cigarettes)

Eating healthy foods and keeping away from saturated fats, trans fats and highly processed foods.

Exercising regularly

Maintaining a healthy weight

Adopt lifestyle changes that are manageable by you on a long run.

 

Sources: https://www.mayoclinic.org/diseases-conditions/arteriosclerosis-atherosclerosis/symptoms-causes/syc-20350569