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7 Foods High in Potassium

Potassium is an important nutritional mineral that helps in creating a balance in your body’s pH and body fluids. It works in opposition to sodium to regulate blood pressure. It is also required for normal muscle growth and for the effective function of the brain and the nervous system. Medical scientists believe that an average adult should consume about 4,700 milligrams of potassium per day.

Your body’s potassium levels could be affected by certain conditions like diabetes, kidney disease, vomiting, fluctuating hormone levels, side effect of certain medications etc.

It is not advisable to take potassium supplements until your doctor approves it. Therefore, the best source to get your potassium is from the foods you eat. Listed below are the 7 best food sources of potassium:

1. Avocado

Avocado fruit is a popular fruit and is a good source of potassium and vitamin D. The fruit, leaves, and seeds are used in herbal medicine. Avocado contains a lot of nutrients and antioxidants, such as potassium, Omega 3, magnesium, folic acid, lutein and fiber. Avocado is also rich in Vitamin A, C, D, E, K and B Group vitamins too. It is also a god source of manganese, copper and iron.

2. Sweet Potato

Sweet potatoes are delicious and packed with vitamins and minerals. One medium-size baked sweet potato has more than 500 milligrams potassium, along with B vitamins, minerals and about 20,000 International Units of vitamin A. It also packs about 4 grams fiber but only 100 calories.

3. Banana

A study into the nutritional contents of bananas reveals that it contains 0.3 gm total fat, zero cholesterol, 1 mg salt, about 360 mg potassium, 2.6 gm dietary fiber, 12 gm sugar and 1.1 gm protein per 100 grams of Banana.

4. Watermelon

Watermelons may be mostly water but there is a modest amount of potassium in it. It contains 112mg of potassium per 100gm of watermelon. Watermelon is also a good source of lycopene, as well as vitamins A, C, and B6.

5. White Beans

White beans, like all dried legumes, are among the most protein-rich plant-based foods. What’s more, they are also a very good source of potassium and magnesium.

6. Coconut Water

Coconut water is literally the liquid inside coconuts. One cup (240 ml) of coconut water contains 600 mg of potassium. Other nutrients contained in coconut water are magnesium, calcium, sodium and manganese.

7. Spinach

Spinach is one of the most nutritious vegetables existing. One cup (156 grams) of spinach contains 540 mg of potassium. It also contains other nutrients like vitamin A, vitamin K, folate and magnesium.

A high potassium diet may help reduce blood pressure and water retention, protect against stroke and prevent osteoporosis and kidney stones. Therefore, with this list in your hands, you can plan your potassium consumption and prevent or treat conditions caused by the deficiency.

Factors that make people susceptible to COVID-19 Virus

Factors that make people susceptible to COVID-19 Virus.

Let us explore the factors that increase a person’s chances of contracting or having severe symptoms from Covid-19:

  1. Age:

Researches conducted in China confirmed that people over 60 are at the maximum risk of experiencing severe symptoms from Covid-19. Examples of symptoms defined as severe are trouble breathing, fever, confusion and other symptoms that require immediate medical attention.

This is why the Disease Control Units of different countries encourage people in this age group to be extra careful not to contract the disease.

  1. Other medical conditions

People with underlying medical conditions like diabetes, heart disease, cancer etc are more likely to have severe symptoms of Covid-19, than people with no underlying health conditions. These people are also more likely to easily contract the virus.

  1. Sex

Male folks have been seen to be more susceptible probably due to lifestyle issues.

  1. Gene

Certain genes have also been found to be more susceptible.

  1. Immune System

The duty of the immune system — a collection of body chemicals, structures and processes within the body — is to defend against disease or other possibly destructive foreign bodies.

Click to read our article on how to boost your immune system against COVID-19

  1. Previous Immunization

Research shows that Countries in which people were mandated to receive the Bacillus Calmette-Guerin (BCG) vaccine, one of the first vaccines used to combat tuberculosis, had fewer cases and deaths from Covid-19.

How to Boost your immune system against COVID-19

You might have heard that the potency of our immune system can determine how susceptible we are to a viral infection. COVID-19 as a viral infection is not an exception to this truth. Having a strong immune system can actually reduce your chances of contracting the COVID-19 infection or lessen the severity of your symptoms.

Though most people infected with the coronavirus—81%, according to the US Centers for Disease Control and Prevention (CDC)—will experience few or mild symptoms, others may find themselves relying on a ventilator to breathe. This, according to various researches may be due to the strength of the victims’ immune system.

Listed below are research backed things people can do to improve their immune system.

Do these to strengthen your immune system:

  1. Get enough sleep: Science has linked sleep deprivation with all kinds of health complications, from weight gain to a weakened immune system. Infection-fighting soldiers known as antibodies and cells are reduced when you deprive yourself of sleep. But sleep shouldn’t be more than 10 hours in a day for an adult.
  2. Avoid Stress: Stress reduces the immune system’s ability to fight off antigens. That is why we are more susceptible to infections during a stressful period.
  3. Eat Right: Eating a diet with a lot of fruits and vegetables has been another advice given by medical experts for boosting our immune system.
  4. Supplement: Vitamin C: A doctor in the United States, gives his coronavirus patients high doses of vitamin C and he said it’s helping. Whether this is true or not we do know that Vitamin C is one of the vitamins sited at the center of the boost of our immune system. Zinc: Zinc is also important since it does play a critical role in cell function in your immune system. Vitamin E: Vitamin E is a potent antioxidant and has an ability to modulate host immune functions. Several researches suggest that vitamin E is an important nutrient for maintaining the immune system, especially in the aged.

Note: Talk to your doctor before taking any supplement in high dose, especially if you have another health condition.

  1. Exercise Regularly: Regular exercise has also been found to naturally boost our immune system.
  2. Take Garlic and Ginger: Similar to supplements, herbs like garlic and ginger have be known to help boost our immune system.
  3. Quit Smoking and reduce alcohol consumption
  4. Maintain a healthy weight

Health benefits of Taurine to the heart

Today, we are looking at the cardiovascular benefits of Taurine. Taurine is known to be an  amino acid. It was once said to be non-essential simply because our body can self produce it, therefore we may not need to take it as a supplement. Numerous studies have shown that this is not true and as a result, taurine has been reconsidered as an essential amino acid that is necessary for many of the processes that occur within our bodies.

Amino acids are derived from a protein diet. The body breaks protein down into numerous amino acids which are then used to rebuild our body’s proteins. But there’s more to amino acids than just rebuilding our structures. Amino acids are required for cell function, cell regeneration, for the formation of antibodies enhancing our immune system, for hormone production and for enzyme production.

People vulnerable to Tuarine deficiency

Taurine’s benefits are very widespread, but before we find out its benefits, it is important to know that a deficiency state of taurine is very likely in vegetarian and vegan diets, as well as in those suffering from cardiovascular problems and diabetics, as well as poor functioning of the liver and kidneys. Additionally, our ageing bodies simply do not manufacture sufficient taurine making supplementation vital.

The benefits of Taurine

Taurine is included in numerous popular energy drinks and many people think that taurine is the reason for the side effects, this is actually far from the truth. These energy drinks often contain high amounts of caffeine, in many instances as high as 300mg in a serving, which is equivalent to 4-5 cups of strong coffee. Side effects of such high doses of caffeine include nervousness, jitters, seizures and a racing heart.

Taurine can provide numerous benefits and listed below are some of the protective properties of taurine.

Weight loss and obesity – the consequence of obesity impacts nearly every area of our bodies. Our abdominal fat stores are known to cause inflammation, which can lead to cardiovascular concerns. Taurine has the ability to significantly help lower lipid levels within the bloodstream and improves the body’s ability to cope with excess glucose in the bloodstream. Lipid lowering may help to protect against cardiovascular concerns whilst glucose tolerance is significant because many obese people go on to develop diabetes.

Cardiovascular disease – the heart contains a high concentration of taurine and various studies indicate the benefits of supplementing taurine for a variety of heart concerns. In studies, taurine was found to increase the retention of potassium and magnesium in the heart muscle which are necessary for electrical stability and regular heart muscle contractions. Studies also suggest that patients with high blood pressure have lower than normal levels of taurine in the bloodstream. When taurine levels are lower than normal, a protein called ‘angiotensin’ is released that causes the elevation of blood pressure.

Cholesterol reduction – elevated cholesterol is a common feature of cardiovascular disease. Taurine is required for the production of a compound that causes more cholesterol to be excreted in bile. Taurine has also been shown to improve the ability to reduce low density lipoproteins (LDL) which is often referred to as ‘bad cholesterol’. In this way taurine may protect the body against the hardening of the arteries and cardiovascular disease.

Eye Protection – taurine is the most abundant amino acid in the retina and protects the eye from various toxins. Its levels also decline significantly with age. Age-related vision loss has many different causes, but high on the list of causal factors is oxidative stress on the light sensory cells in the retina. Taurine’s ability to remove damaging molecules in the eye may implicate its ability to protect the retina.

Tinnitus – generally damage to hearing occurs to the nerve cells that convert sound waves into electrical energy, which the brain becomes aware of. Like nearly all nerve cells, the hair cells within the ear depend upon the flow of calcium into and out of them. Taurine helps to control the flow of calcium into and out of the hearing cells in the ear. These properties may help to prevent progressive hearing loss and may also be invaluable in the control of tinnitus.

Liver Protection – the liver is the body’s master organ of detoxification filtering toxins and harmful chemicals from the bloodstream as they pass through. Studies indicate that taurine helps to protect the liver cells against oxidative damage thus ensuring that the liver cells efficiently remove harmful compounds. This is vital in both alcohol and non-alcohol fatty liver diseases both of which can lead to eventual liver failure.

Exercise – taurine helps muscles work harder, longer and safer. Taurine increases muscle contractility both within the heart and joints resulting in more powerful workouts. Taurine also helps to remove lactic acid build-up which means that you can carry on working out for longer than you would otherwise. Finally, taurine has the ability to clean up compounds that cause oxidative stress thereby protecting our body from damage through oxidation.

With all these multiple benefits, it is no wonder that taurine is often called the longevity nutrient. The Japanese population has the highest longevity and this is thought to be due to the amount of taurine rich-foods consumed such as meat and especially seafood. Numerous studies indicate that the average omnivorous diet (meat and vegetables) provides approximately 58 mg per day. Studies indicate a daily dose of 1500 mg to 3000 mg per day may offer health benefits that are almost impossible to achieve from diet alone.

As we age all our processes age with us including the manufacturing of taurine by our bodies. I am not advocating high doses of taurine such as those used in clinical studies, however I do feel that if any of the above concerns are applicable to you then it would be prudent to introduce Taurine into your supplemental regimen even on a one-a-day dosage. Currently, there are no known side effects or drug interactions, however taurine should be avoided by pregnant women and nursing mothers.

How to prevent Coronavirus Disease – COVID-19

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Currently, there is no vaccine to prevent the coronavirus disease or COVID-19 as it is presently called.

You can however protect yourself and family members from it and also help prevent the spread of the virus to others if you do the following:

DOs:

  1. Wash your hands regularly for 20 seconds, with soap and water or alcohol-based hand sanitizer.
  2. Cover your nose and mouth with a disposable tissue or flexed elbow when you cough or sneeze.
  3. Avoid close contact, stay with a distance of at least 1 meter or 3 feet away from people, especially if they are unwell.
  4. Stay home and self-isolate from others in the household if you feel unwell

DON’T:

Do not: Touch your eyes, nose, or mouth until you have recently washed your hands with soap and water. In the absence of soap and water, an alcohol based hand sanitizer may be used. However, hand washing superceeds the use of Hand sanitizer. Make sure the front and back of your hands are thoroughly washed for atleast 20 seconds.

Health Benefits of Cayenne Pepper

While growing up, my parents travel a lot and because we were still minors, they would leave us with a family friend. This family (we stayed with) consumed cayenne pepper a lot. After more than 20 years now, I understand the secret of the sound health this family had – consumption of much Cayenne pepper. Listed below are 7 amazing health benefits of regular consumption of cayenne pepper:

  1. Lowers High Blood Pressure

Cayenne pepper helps in lowering high blood pressure. For many years capsaicin, the substance found in cayenne pepper has been known to reduce high blood pressure effectively and without side effects.

It widens the blood vessels and increases the flow of blood to all parts of the body. When taken daily it works to correct your high blood pressure.

  1. It Relieves Pain

Capsaicin has potent pain-reducing properties. Cayenne pepper can relieve all pains and aches when both taken internally and applied topically. It reduces the amount of the chemical compound that carries pain to the brain; when there is less of this chemical compound in the body; the pain will be unable to reach the brain and you will feel relieved.

This spice can relieve surgical pain; pains from mastectomy or amputation, it relieves nerve damage in diabetic patients; it relieves pain and distress in people with arthritis, lower back injuries, lower back pain, rheumatoid arthritis, osteoarthritis, and fibromyalgia pain.

  1. Protects the Heart

Cayenne pepper decreases the risk of heart attack and heart disease and other cardiovascular complications. It prevents and reduces high blood pressure, it prevents blood clots, clears and prevents the buildup of lipids in the blood vessels which can narrow or obstruct it completely.

This nature gift aids proper circulation of blood in the body; prevents irregular heartbeat and heart palpitations. It can stop a heart attack in 30 seconds; it prevents heart disease associated with diabetes, it reduces cholesterol, stops the formation of plaque and stops the buildup by breaking down the fibrin network that holds it in place.

  1. Detoxifies the Body

Detoxification is important for peak health and longevity; many naturalists and naturopaths use cayenne pepper in their detoxification program. A common recipe is mixing cayenne pepper with lemon juice for 10 days to detoxify the body and help lose weight.

  1. Helps Fight Cancer

The active ingredient of capsaicin is an effective natural remedy for cancer. The preparations from Cayenne pepper has been used to effectively manage prostate cancer and reduce its growth and spread. It inhibits the growth of cancer cells; it prevents the formation of new cancer cells, it prevents lung cancer in smokers and it can effectively stop the formation of tobacco induced tumors in the lungs.

  1. Boosts Metabolism

This hot spice can boost metabolism and suppress hunger thereby helping to lose excess weight and regulate body temperature; it produces extra heat, burns body fat and calories and control weight gain in that way. Taking cayenne pepper daily can boost the rate of your metabolism by 20% (that is up to 2 hours).

It reduces cravings; controls appetite and prevents weight gain.

  1. Helps Clear Nasal Congestion

Cayenne pepper is effective against sinus congestion; it can thin mucus, stimulates the sinuses, improves circulation of air and relieves other symptoms of congestion.

It will dilate the blood vessels in the nose; it stimulates the secretion of mucus and drains the sinuses. Cayenne clears congestion caused by bronchitis; it treats sinus infections, laryngitis, and sore throat.

It is also effective against postnasal drips, nasal congestion, obstructed breathing and other problems affecting the airways. There are nasal sprays made with capsaicin and you can also take it orally and it should be taken three times daily.

Causes of Coronary Heart Disease

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Numerous extensive researches and studies have recognized a number of factors responsible for increasing the risk of coronary heart disease. According to those researches, these risk factors are highly associated with coronary heart disease, but the degree of their prevalence is not yet accurately determined, the reason that these factors are just deemed by many as “contributing” causes of coronary heart disease.

The contributing causes of coronary heart disease are to some degree controllable, modifiable and treatable. However, there are some that can’t really be changed in whatever way you may think. They just happen naturally and no one can escape from them. Examples of these natural causes of coronary heart disease are age, heredity, and sex. Let’s talk about these factors one by one.

Age

Human beings live with an increasing age. As the days go by, their age increase and the more they age, the more chances for the coronary heart disease to occur. This is what many studies have shown. They based their theories mainly on the findings that more than 83 percent of those who die of coronary heart disease are 65 or older.

High Blood Pressure

The excess strain and resulting damage from high blood pressure (HBP or hypertensioncauses the coronary arteries serving the heart to slowly become narrowed from a buildup of fat, cholesterol and other substances that together are called plaque.

Hereditary Factors

Coronary heart disease is said to occur as a result of heredity. This means that a person who has a family history of coronary heart disease is more likely to develop the disease. Simply put, the chances of coronary heart disease to occur in a person depend largely on the medical history of that person. As what most people have said, CHD runs in the blood.

Sex

A multitude of researches have found out that men have a greater risk of developing coronary heart disease than women. They even have attacks earlier in life, and although the rate of women who die from CHD after the menopausal is high, it’s not as great as men’s rate.

So you’ve read about the causes of coronary heart disease that can’t be altered or changed. Let us now take a look at the causes of coronary heart diseases that CAN be modified and treated.

Smoking

Cigarette smoking has long been considered as one of the biggest contributing causes of coronary heart disease. It is said that those who smoke are likely to die from sudden cardiac death for about twice the risk of nonsmokers. This is the reason basically that people are strongly advised to quit smoking.

High Cholesterol Level

When the level of cholesterol in the body increase, the greater the chances of CHD to develop. This may even lead to high blood pressure, further causing CHD to occur. And, an uncontrolled level of cholesterol may lead to obesity, which is but one of the biggest causes of coronary heart disease.

Inactive Lifestyle

This is but another huge factor causing CHD to occur and develop into something chronic. So, people who have greater risks of developing coronary heart disease are advised to take regular exercise, which can help increase the flow of blood and oxygen to the body. It can even strengthen the heart contractions, allowing your heart to pump more blood without much effort.

So those are basically the major causes of coronary heart disease. It is wise to note and understand them to easily identify the best treatment. And, if you want heart disease to keep his distance from you, then do something to change the modifiable causes of coronary heart disease. Make your heart healthy.

Reasons why people have high blood pressure

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You might wonder why you and everyone else develop high blood pressure. While you might develop it you can easily lower or control it. The best way to prevent developing it is to keep a close eye on it from the beginning.

Older adults may be more prone to developing high blood pressure but if you start at a young age you can prevent it easier. There are a few things you want to watch for that cause high blood pressure. This is why we develop high blood pressure because we are not aware of what is causing it.

Weight plays a major role in developing high blood pressure. Overweight people are more likely to develop high blood pressure but do not be discouraged. Losing as little as ten pounds can help your blood pressure significantly.

Once you lose a measly ten pounds just imagine how much easier it will be to lose even more. A great way to keep losing and maintain a healthy weight is by a healthy diet. Your diet factors in to developing high blood pressure as well.

High amounts of salt and sodium intake can cause high blood pressure. Try to limit your meals on salt and opt for other seasonings instead. There is a wide variety of seasonings available so you are sure to find something you really like.

Also try to incorporate fresh fruits and vegetables into your diet. Eating more of these will help your blood pressure not to mention you will feel healthier as well.

Do you use tobacco or drink large amounts of alcohol? If so, this could be why you have developed high blood pressure. Both of these can raise your blood pressure so if possible try to quit or at least cut back on your use and consumption. This will significantly help lower or maintain a normal level of blood pressure.

African Americans are more prone to develop high blood pressure. It starts at an early age and can be more severe. African Americans also have a higher death rate from kidney disease and stroke than white Americans. Even so, you can still treat high blood pressure effectively.

Do you exercise regularly? If not you might be at risk for developing high blood pressure than those that do regular exercise. Luckily you can easily fix this by doing physical activity for at least thirty minutes a day. You might say, “I don’t have thirty minutes a day to set aside.” While you may not have thirty minutes all at once to set aside, you could probably find it easier to set aside ten minutes at a time.

If you find yourself stressed very easily over anything and everything you could easily develop high blood pressure. Yes, stress is a factor of high blood pressure. Stress is very common for many people but easily treatable. Is there something you enjoy doing that relaxes you?

Consider picking up a hobby that you find relaxing and lets you de-stress. Do this whenever you feel stressed to the max and do it often. Keeping your stress level low will help keep your blood pressure low as well.

Last but not least, certain medications can cause you to develop high blood pressure. Are you on medications? You might consider talking with your doctor about their side effects and if they cause high blood pressure. Every time you start a new medication you want to ask your doctor about this.

It is never too late to take better care of your health so consider starting today. Keeping control of your blood pressure will help lower your risk of a stroke or heart and kidney disease. Talk with your doctor about any concerns or ask any questions you might have.

Is High Blood Pressure really genetic?

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When you have high blood pressure you are going to find that overall you are not as healthy as if your blood pressure was within a normal range. Many people believe that you can’t have any say in what your blood pressure is going to be because it is something that is generically inherited, and that means that you have no say in the matter at all.

There are several factors that claim that it might indeed be something that is passed down through genetics. This takes into account cases in which parents have high blood pressure, and their children grow up to also have high blood pressure. Because there is this common link, some people assume that it is all related to genetics, and there is nothing that you can do about it.

However, there are several other factors that are at work here. When a person has an unhealthy lifestyle, they are going to be more likely to have high blood pressure. They are also going to be likely to pass their bad habits, when it comes to poor eating habits and poor exercise habits on to their children. If their children grow up to do the same things wrong that their parents did, they will indeed have high blood pressure.

It is important to note that while blood pressure has a genetic link, this only means that some people will have a great tendency to develop it than others. If your parents had high blood pressure, that means that you are going to have a greater chance of having it. However, blood pressure is something that can easily be controlled, and something that can be fixed, if you start right away and do everything that you can. Even if you have a tendency to have high blood pressure, if you eat the right foods and get the right amount of exercise, you are going to be able to avoid that. If you are able to have a good diet that is not high in fat and if you exercise the proper amount, you are going to have a better chance of not having high blood pressure, even if it is in your genes.

Remember that while you inherit a chance of having high blood pressure, you also inherit your parent’s bad habits that might have contributed to their high blood pressure. Do your best to break these habits for yourself so that your children will have an even better chance of not having to deal with high blood pressure.

Checklist for preventing and reversing high blood pressure

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Maintain a healthy weight

• Check with your health care provider to see if you need to lose weight.
• If you do, lose weight slowly using a healthy eating plan and engaging in physical activity.

Be physically active

• Engage in physical activity for a total of 30 minutes on most days of the week.
• Combine everyday chores with moderate-level sporting activities, such as walking, to achieve your physical activity goals.

Follow a healthy eating plan

• Set up a healthy eating plan with foods low in saturated fat, total fat, and cholesterol, and high in fruits, vegetables, and low fat dairy foods such as the DASH eating plan.
• Write down everything that you eat and drink in a food diary. Note areas that are successful or need improvement.
• If you are trying to lose weight, choose an eating plan that is lower in calories.

Reduce sodium in your diet

• Choose foods that are low in salt and other forms of sodium.
• Use spices, garlic, and onions to add flavor to your meals without adding more sodium.

Drink alcohol only in moderation

• In addition to raising blood pressure, too much alcohol can add unneeded calories to your diet.
• If you drink alcoholic beverages, have only a moderate amount—one drink a day for women, two drinks a day for men.

Take prescribed drugs as directed

• If you need drugs to help lower your blood pressure, you still must follow the lifestyle changes mentioned above.
• Use notes and other reminders to help you remember to take your drugs. Ask your family to help you with reminder phone calls and messages.

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