Chocolate: Recent studies
have shown that compounds in cocoa, called flavanols, reduce blood pressure via
the formation of nitric oxide (NO) in the body. NO is a signaling molecule in the body, which causes blood
vessels to relax and open wider.
The people living on San Blas Island off Central America drink cocoa
every day, as their main beverage, and have normal blood pressure regardless of
age. Cocoa or chocolate has more protective flavanols if it has not been ‘Dutch
processed’, so read labels carefully, and buy unsweetened cocoa powder (not
Dutch-processed) or a dark chocolate bar with 70% cacao content. You can sweeten the cocoa powder with
xylitol, and do a favor to your teeth.
(Xylitol is a sweetener derived from plants that prevents bacteria from
sticking to the teeth.) A recent report from the University of L’Aquila in
Italy showed that elderly people with mild cognitive impairment showed
improvement with cocoa flavanols, as well as reductions in their blood
pressure.
Beets and beet juice: numerous recent studies have shown that
drinking beet juice lowers blood pressure and improves athletic
performance. The nitrates in beets
(also found in leafy green vegetables) are translated into nitric oxide in the
body. Blood vessels widen,
allowing for more blood flow. In
addition, beet juice reduces the amount of oxygen needed by muscles during
activity. For example, test
subjects used less oxygen while walking, reducing the effort it took to walk by
12%. This could be helpful for the
elderly, and those recovering from heart and lung problems. When competitive male cyclists were
given beet juice before a timed trial, they were able to improve their racing
times by 3%. Since in the world of elite sports a 3% improvement is big,
athletes are turning to beet juice, as well as tart cherry juice, with
enthusiasm. Beet juice and
freeze-dried beet juice powder are widely available on the Internet – although
fairly costly.
Celery and celery seed: these foods have a long history in Indian
Ayurvedic medicine to treat fluid retention, arthritis, gout and other
problems. Chinese medicine also recommends celery to treat high blood
pressure. A substance called
phthalide in celery acts as a diuretic, and apparently causes an equal loss of
both sodium and potassium, which is helpful in maintaining sodium-potassium
balance in the blood. It also
works by relaxing smooth muscles lining blood vessel walls. A study done at the University of
Chicago in the 1990s showed that a celery extract given to laboratory rats
lowered their blood pressure 12-14%. In humans, a comparable daily ‘dose’ of
celery would be about 4 stalks.
There are numerous individual reports of people using celery for blood
pressure, but no further studies on this question. Perhaps this is because it is hard to get funding for
natural substances. Celery seed, used as a spice, comes from
a different plant related to edible celery. Like celery, it acts as a diuretic, promoting loss of excess
fluid in the body. It is also used
as an anti-inflammatory food. Chefs suggest that you add celery seeds to soups,
tomato dishes, salads and eggs.
Light toasting brings out a sweet flavor.
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If you take medicines to bring down your blood
pressure, don’t stop them.
Chocolate, beet juice and celery may help, but should be factored in
gradually. Daily exercise and the
DASH Diet are also essential. Talk
to your doctor about your plans!
Sadja
Greenwood, MD back
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