Best Weight Loss Diet For High Cholestera And 1 Kidney Avocado Benefits for High Blood Pressure

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Avocado Benefits for High Blood Pressure

Avocados have a high calorie content but are also highly regarded for their high content of unsaturated fats and potassium, making them one of the most beneficial foods for fighting high blood pressure.

Blood pressure is a measure of the force the blood pushes against the artery walls. The heart pumps blood into the arteries, which are the transport highways responsible for circulating blood throughout the body. Blood pressure consists of two numbers: Systolic, the first and the higher of the two, reflects the pressure in the arteries when the heart beats and it is filled with blood, diastolic, the second number, measures the pressure in the arteries when the heart is at rest. between beats. Normal blood pressure readings vary from 90/60 at birth to 120/80 in a healthy adult. For seniors aged 6o and above, a reading of 150/90 is an indication of high blood pressure (hypertension). It is important to note that readings slightly higher than 120/80 in young adults indicate a risk of developing pre-hypertension.

Untreated high blood pressure makes the heart work harder and contributes to hardening of the arteries (atherosclerosis). This in turn can lead to stroke, kidney disease, and the development of heart disease. “Having high blood pressure puts you at risk for heart disease and stroke, which are the leading causes of death in the United States. About 75 million American adults (32%) have high blood pressure—that’s 1 in every 3 adults. About- about 1 in 3 American adults have prehypertension” 1 A diet low in salt and high in vegetables, fruits and low-fat dairy products can help lower blood pressure. Highly valued for its blood pressure fighting properties in the fruit family is Avocado (aka. alligator pear) the fruit of the avocado tree that originates from the Western hemisphere.

Avocados are known for their high fat content, but because they are a plant food, the fat they contain is considered oil and not solid fat. However, it is important to note that the majority of fat (77%) in the fruit is oleic acid, a monounsaturated fatty acid. There is conclusive scientific evidence that points to the fact that a diet rich in monounsaturated fats is good for raising your cholesterol and reducing inflammation thereby reducing the risk of heart problems and stroke. In fact “The American Heart Association recommends the use of MUFA (monounsaturated fat) to improve your blood lipid profile.” “(Lipid profile or lipid panel is panels from blood a test that serves as an initial broad medical screening tool for abnormalities in lipidssuch as cholesterol and triglycerides.)” 2

Along with monounsaturated fat, avocados are very rich in potassium (more than bananas – Half a medium avocado contains 549 mg of potassium, one medium banana provides 451 mg.). A diet rich in potassium helps regulate your heartbeat, eases tension on your blood vessel walls, keeps muscles and nerves working efficiently, and lowers blood pressure by balancing the effects of sodium on your system. The more potassium you eat, the more sodium you lose through urination. A high potassium diet can reduce systolic blood pressure by 4.4 mm Hg and diastolic blood pressure by 2.5 mm Hg.

For those who do not like eating avocados, the oil obtained from them is a reliable alternative. A study conducted on laboratory animals and published by the “Journal of Ethnopharmacology.” concluded that “a diet rich in avocado oil, alters the levels of essential fatty acids in the kidney, resulting in changes in the way the kidney responds to hormones that regulate blood pressure.” One tablespoon of avocado oil contains about 124 calories and 14 grams of fat (21 percent of the recommended daily fat intake), 9.9 of the 14 grams being LDL-lowering healthy monounsaturated fat ((Low Density Lipoprotein) ) cholesterol, while increasing HDL (High Density Lipoprotein) and 1.9 grams are unsaturated fats that lower LDL and HDL. Avocados contain no cholesterol or trans fats and are richer in vitamin E than other fruits. Avocado fat is also resistant to oxidation due to heat and thus offers an excellent substitute for vegetables, canola oil and similar saturated or trans-fat products.

While extolling the health benefits of avocados, it is important to remember that the fruit is high in calories (a cup of avocado slices contains about 234 calories) so the quantity consumed must be taken into account. Also due to the high potassium content, people with kidney-related problems need to be more careful in their use. Consult your healthcare professional to find out if an avocado-supplemented diet is right for you.

1, Centers for Disease Control and Prevention, National Center for Health Statistics)

2, Wikipedia.org (wiki/Lipid_profile)

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