Purple potatoes pack serious antioxidants compared to their white-fleshed counterparts

Purple potatoes pack serious antioxidants compared to their white-fleshed counterparts

You may or may not have noticed a new potato in town at your local grocer or more likely at your local health food store. It is native to South America and is called the purple potato, named for its deep purple skin as well as the purple flesh within it. There are several types of the purple potato including the Purple Majesty, Purple Viking and Purple Peruvian varieties.



Purple potatoes are rich in antioxidant phytochemicals purple-potatoes



The rule of thumb with fruits and vegetables is that the deeper and richer the color, the more nutritious the content tends to be. The purple potato is no exception to this rule. It is rich in the antioxidant that is characteristic of deeply colored blue or purple produce called anthocyanin.



This compound is from the powerful flavonoid family of antioxidants and is found in other nutritional powerhouse foods such as blueberries and pomegranates. It is most well-known for its immunity boosting and cancer fighting properties.



Further, this deeply pigmented antioxidant has shown great promise in protecting the integrity and structure of DNA and encouraging the production of cytokines which are vital to proper immune response. It also shows impressive anti-inflammatory properties, helps to protect the health and integrity of the capillaries and strengthen membranes, and may have a role in regulating estrogenic activity which can help lower risk of hormone-related disease.



Study shows purple potatoes aid in lowering blood pressure


A small study that was presented at the American Chemical Society National Meeting in Denver in 2012 found that eating these potatoes lowered the blood pressure of the subjects who consumed them compared to non-consumers. This is likely due to their therapeutic effect on the capillaries and blood vessels as mentioned earlier and the purple potato’s high concentration of another phytochemical called chlorogenic acid which has been linked to lower blood pressure in mice.



Potatoes are typically associated with weight gain and by some as a “forbidden food” due to their high starch content. So to many it was a surprising outcome that consuming six to eight small purple potatoes per day not only lowered the blood pressure of the participants but also caused no weight gain at all.



Is there a flavor or texture compromise for the increased nutrition?



So you may be thinking since the purple potato has so much more nutrition than the standard white potato that there must be some flavor or texture compromise? It turns out that the purple potato tastes remarkably similar to standard white-fleshed potatoes.



It has a slightly nutty flavor and a creamier texture when compared to traditional potatoes. This makes it ideal for baking, mashing, pan frying and doing pretty much anything else that you might do with a standard potato. It can be delicious when blended with various herbs and garlic and makes a great mashed potato dish since it has a creamier texture when cooked.



As with other varieties of potatoes, try to keep the skin on when cooking. Keeping the skin on when cooking helps seal the nutrients and moisture in the potato. In addition, the skin of any potato is rich in fiber and may also contain additional vitamins and minerals. The skin of the purple potato is rich in vitamin C and contains a lot of the polyphenols and potassium that makes it so beneficial.

Sources: http://www.undergroundhealth.com/purple-potatoes-pack-serious-antioxidants-compared-to-their-white-fleshed-counterparts/

The Dangers Of High Blood Pressure

The Dangers Of High Blood Pressure

 

Hypertension is classified as blood pressure greater than 139/89 mm Hg. 

It is now reported that once you are older than 50, a systolic (top number) blood pressure higher than 140 mm Hg is a greater cardiovascular risk factor than diastolic (bottom number) pressure.⁴² As blood pressure increases, cardiovascular disease risk rises rapidly. Beginning at 115/75, risk doubles for each additional 20/10 mm Hg rise. Even among those with normal pressures at age 55, the lifetime risk for developing hypertension is 90%.⁴²

Although the consequences of untreated hypertension take time to develop, they are deadly when they arise and can include coronary artery disease, heart failure, and atrial fibrillation, a common arrhythmia.⁴⁵

 

There is now evidence that cardiac disease related to hypertension has its origins early in life.⁴⁵ Arterial stiffening, occurring with age and advancing atherosclerosis, is a major underlying cause of adult hypertension, especially so-called “isolated systolic hypertension,” in which only the systolic (top) number in the measurement is elevated.⁴⁶ Stiff arteries create “back pressure” on the heart, which not only further raises blood pressure, but also puts extreme stress on the heart muscle, leading eventually to heart failure, coronary artery disease, stroke, vascular dementia, and chronic kidney disease.⁴⁶

^{Sources: http://www.lef.org/Magazine/2014/10/Two-Natural-Plant-Extracts-Lower-Blood-Pressure/Page-01} 

 

Celery Seed Extract: A Natural Calcium Channel Blocker

Celery Seed Extract: A Natural Calcium Channel Blocker

Celery is a simple food with a complex chemical makeup. Studies show that celery seed components produce a relaxing, dilating effect that lowers blood pressure. This appears to occur, at least in part, by blocking or antagonizing the flow of calcium into muscle cells lining blood vessels—similar to the action performed by calcium channel blocking drugs.^7,24,25 One key blood pressure-lowering compound in celery seeds has the technical name of L-3-n-butylphthalide, abbreviated as 3nB.^26,27

 

3nB has been used in a number of studies for the management of vascular diseases in the brain, such as stroke and vascular dementia.^26,28,29 And even now, a synthetic form of 3nB is being developed as a drug in China for the treatment of cerebral ischemic stroke and mild cognitive impairment as well as for the prevention of Alzheimer’s disease—all of which have components of abnormalities in blood flow.^26,30-33

 

Animal and lab studies reveal that 3nB-rich extracts of celery seeds produce blood pressure reductions of up to 38 mm Hg in hypertensive rats (this effect was not seen in those with normal blood pressures).²⁷ Animal studies also demonstrate that celery seed extract has no significant toxic effects even at very high doses.³⁴

 

A human study demonstrating the effectiveness of a celery seed extract standardized to 85% 3nB recently appeared in the Natural Medicine Journal.⁹ For the study, 30 middle-aged patients with mild-to-moderate hypertension took 75 mg doses of a celery seed extract twice daily for six weeks. To obtain an equivalent amount of 3nB, one would have to consume approximately 530 stalks (nearly 50 pounds) of celery. 

Mean blood pressures at baseline were 139.4/85.4 mm Hg. At three weeks, they fell to 134.8/80.9, and at six weeks they fell to 131.2/76.9. This represents total drops of 8.2 mm Hg systolic and 8.5 diastolic from baseline. 

Of great importance, while pharmacological calcium channel blockers and ACE inhibitors are known to reduce blood flow to the brain—which can leave patients feeling tired, depressed, dizzy, or forgetful—celery seed extracts rich in 3nB appear to improve brain blood flow, prevent stroke, and may protect brain cells and enhance their energy consumption.^9,30,33,35

^{Sources: http://www.lef.org/Magazine/2014/10/Two-Natural-Plant-Extracts-Lower-Blood-Pressure/Page-01} 

Current Treatments For Hypertension

Current Treatments For Hypertension

Numerous recent, large, randomized clinical trials have indicated that treating hypertension in older adults can reduce the risk of kidney disease, stroke, and cardiovascular events.¹⁰ Unfortunately, bringing blood pressure down to healthy levels is easier said than done. Many clinicians start therapy with a mild diuretic (“water pill”) at low doses, then gradually increase doses until either blood pressure is controlled or the maximum dose is reached.¹⁰

 

However, nearly 75% of patients do not get adequate blood pressure control on a single drug, which means a second medication is often necessary.¹¹ This process may continue until a person finds himself or herself on three, four, or more drugs.^2,11,12

 

A frequently prescribed class of antihypertensives used today are the angiotensin II receptor blockers. These drugs block the angiotensin II receptor and often induce more profound and sustained blood pressure control than older classes of medications. However, there are side effect risks associated with angiotensin II receptor blocker drugs. In some individuals, angiotensin II receptor blockers can cause an increase in potassium and changes in kidney function. Also, do not take angiotensin receptor blockers if you are pregnant or plan on becoming pregnant because this class of medication can cause harm to the fetus. 

One of the most commonly used approaches to treating hypertension involves the combination of two drugs: an ACE inhibitor and a calcium channel blocker.^2,3 A large 2013 study demonstrated that for most people, this combination was more effective at reducing cardiovascular consequences of hypertension than using either drug with a diuretic.¹³ This combination also demonstrated the greatest probability of reducing death.¹⁴

 

Here’s how the combination drug therapy works. 

Angiotensin converting enzyme, or ACE, is a natural enzyme in the body that activates the hormone angiotensin, which causes blood vessels to constrict, thus increasing blood pressure.¹⁵ Inhibiting ACE can return blood pressure to lower levels. ACE inhibitors alone, however, are not always entirely effective, which is why doctors often combine them with a second drug called a calcium channel blocker.¹⁶

 

Calcium channel blockers lower blood pressure by a different mechanism than ACE inhibitors. They prevent the entry of calcium ions into muscle cells in the arterial wall. Since calcium ions are a major signal telling those cells to contract and raise muscle tone in the artery, blocking calcium influx into the cells will prevent contraction and lower blood pressure.¹⁷

 

Use of the combination of an ACE inhibitor and a calcium channel blocker has become one of the mainstays of modern pharmacological blood pressure control, since the two drugs act in parallel, but different ways. Unfortunately, as is usually the case, both drugs bring with them side effects.^17,18

Scientists have discovered two natural ingredients that work in ways similar to mainstream drugs, but without the numerous side effects. Olive leaf extract and celery seed extract act as ACE inhibitors and calcium channel blockers, respectively.^6,7 Each has been shown in clinical studies to lower blood pressure. 

Sources: http://www.lef.org/Magazine/2014/10/Two-Natural-Plant-Extracts-Lower-Blood-Pressure/Page-01

Natural Extracts Lower Blood Pressure

Olive Leaf Extract: A Natural ACE Inhibitor

Extracts from leaves of the olive tree (Olea europaea) contain compounds known as secoiridoid glycosides.⁶ When ingested, these substances break down into molecules with the ability to inhibit angiotensin converting enzyme (ACE) and its harmful effects on blood vessels.^6,19 Studies now show that olive leaf extract is effective at lowering blood pressure, just as would be expected from an ACE inhibitor.²⁰

 

In preclinical trials, researchers found that when they gave rats an olive leaf extract at the same time as hypertension-inducing chemicals, it prevented them from developing experimentally induced hypertension.²¹ Similarly, in rats that had already been hypertensive for six weeks, administration of olive leaf extract normalized blood pressure, even when the rats continued receiving the hypertension-inducing chemical.²¹ Animal studies have also shown that olive leaf extract is effective at reducing the signs of metabolic syndrome, a major cardiovascular risk factor.²²

 

Human studies have been extremely encouraging as well. A cleverly designed human trial using identical twins demonstrated the antihypertensive effects of olive leaf extract, with one twin serving as a control.⁸ Treated twins received either 500 or 1,000 mg/day of the extract while the other received advice regarding a “favorable lifestyle.” 

After eight weeks, compared to their controls, twins taking 500 mg/day saw an average drop in systolic pressure of 6 mm Hg, while the twins taking 1,000 mg/day saw an average drop in systolic pressure of 13 mm Hg. In the group taking the higher dose, blood pressure fell from an average of 137/80 at baseline to 126/76 after eight weeks and LDL cholesterol was also reduced. 

Olive leaf extract was recently compared directly with the ACE inhibitor captopril in patients with Stage I hypertension and it was found to be almost equally as effective.²⁰ The extract dose was fixed at 500 mg twice daily for the eight weeks of the study, while captopril dosing started at 12.5 mg twice daily, and increased to 25 mg twice daily if needed for blood pressure control. 

At the end of the study, both groups experienced significant reductions in systolic and diastolic blood pressure as compared to baseline. The olive leaf extract group experienced a mean systolic blood pressure reduction of 11.5 mm Hg, while the captopril group reduced systolic blood pressure by 13.7 mm Hg. Diastolic pressures fell 4.8 mm Hg in the olive leaf extract group and 6.4 mm Hg in the captopril group. The differences between groups were not statistically significant.²⁰

 

In addition, triglyceride levels fell significantly from baseline in the olive leaf supplemented group but not in the drug group. This important study showed that olive leaf extract was similar in effect to the ACE-inhibiting drug, but with the added benefit of triglyceride reduction. 

A subsequent human study showed that olive leaf extract could also improve insulin sensitivity by 15% in overweight middle-aged men, an important step in further reducing cardiovascular risk.²³ It also led to a 28% improvement in pancreatic responses to blood sugar. 

Sources: http://www.lef.org/Magazine/2014/10/Two-Natural-Plant-Extracts-Lower-Blood-Pressure/Page-01

High Blood Pressure and Women's Health

By Dr. Steve Vasilev, MD
One in three American adults has high blood pressure, and around half of all adults with a diagnosis of hypertension or high blood pressure are women! This runs a bit contrary to common thought, but is actually easily explained by a few different factors:

1. Age Variations 
High blood pressure is thought to occur more often in men than women. Before age 50, women have a lower risk of hypertension than men. However, after age 55 the reverse is true. It’s possible this is due to the protection offered by higher estrogen production in premenopausal years. But the good news at any age is that it takes a higher average blood pressure in women to get symptoms of cardiovascular disease than men. The reasons for this are unclear.

2. Medication 
There are some medications that put women at higher risk for hypertension with the most common being oral birth control. This increased risk is amplified if you’re also a smoker and overweight. It’s the main reason you would need your blood pressure checked before starting or renewing an oral birth control prescription. There are other common medications to be wary of, including non-steroidal anti-inflammatories such as ibuprofen, cold medicines containing pseudoephedrine, and some drugs for migraines and weight loss. This is why it’s very important to discuss any new medications with your doctor or pharmacist. Some can cause more problems than they’re worth.

3. Pregnancy 
Women can develop temporary bouts of high blood pressure during pregnancy. Known as gestational hypertension, it’s a very serious condition and must be monitored closely. Gestational hypertension may require treatment and may also mean you have an increased risk of hypertension and stroke later in life. This is a very special form of hypertension and since any treatment can affect both you and your developing baby, it isn’t something to ignore.

4. Post-menopause 
Once a woman is postmenopausal, blood pressure starts to rise as well as hypertension related kidney disease. The mechanism for this is uncertain, but thought to be related to dropping estrogen levels. Although estrogen replacement therapy (ERT) is no longer the indiscriminate standard for everyone, you should discuss whether or not you would benefit from ERT with your doctor. Having said that, postmenopausal hypertension is a complex disease, likely related to many factors that aren’t yet clear and can be harder to treat.

5. Race
For both genders, ethnic background affects risk for developing high blood pressure. The Centers for Disease Control (CDC) indicates people of Mexican American and non-Hispanic Caucasian decent tended to have “normal” blood pressure levels compared collectively to people of non-Hispanic descent or African Americans. This isn’t something you can escape, but prevention still goes a long way no matter what your race.

Prevention is crucial because it can be very effective in avoiding major problems later in life. If early hypertension is ignored, it can quickly progress and easily lead to such life-threatening issues as stroke, heart attack, damage to the kidneys, major vision problems and more. At the very least, self-monitor your blood pressure using free resources (many pharmacies have “DIY” blood pressure stations). Ideally, get checked at least once per year for high blood pressure and regularly discuss your overall health with your physician.

As far as what you can do to prevent hypertension on your own, there is a lot! In fact, although it’s important to work with your doctor to maintain health, a doctor can’t hand you a prescription pill that will do all the work for you in preventing high blood pressure. It is largely up to you.

For starters, the big three are exercise, healthy diet and staying away from bad habits that can negatively impact your health. That may sound trite, but it’s true. Try to eat as much of a plant-based diet as possible, stay away from fast food, get moderate exercise at least three times per week, avoid cigarettes and develop ways to manage life’s stress. As far as managing stress, consider yoga or other mind-body relaxation techniques such as bio-feedback.

The above will get you 80 percent of the way to a healthy, hypertension-free life. If you want to add some additional benefits, consider these supplements and botanicals that can help support healthy blood pressure:

• Coenzyme Q10 (otherwise known simply as CoQ10, ubiquinone or ubiquinol)
• Fish oil supplements (ideally from krill, but any is better than none)
• Calcium
• Magnesium
• Garlic
• Hawthorn

If you follow this general advice above, you’ll have a great chance of avoiding high blood pressure and cardiovascular disease and get back on a healthy track if you have hypertension. Working closely with your doctor can help you better manage your blood pressure, if you’ve already been diagnosed.

Sources: http://www.evitamins.com/a/high-blood-pressure-women-s-health-670#.VIkdXMm17uc