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This Protein-Rich Food Can Help Lower High Blood Pressure

The Kashmir Monitor

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The pseudo-grain buckwheat is gaining lot of popularity these days. This is because buckwheat is a highly nutritional substitute for wheat. Rich in fiber, protein, antioxidants, and aromatic compounds, it offers several health benefits and is useful to prevent many chronic illnesses. It is known to prevent certain types of cancer, aids in digestion, is good for the heart, manages diabetes, boosts the immune system, reduces gallstones, good for strengthening the bones, prevents asthma and even prevents anemia. Let us quickly discover some of the health benefits that this grain offers.

Delhi based nutritionist Nmami Agarwal said, “After gaining immense name across the world, buckwheat has become the staple of very healthy diet now! Today, it’s also amongst the most prominent plant-based and gluten-free food items as it has to offer high source of amino acids. Furthermore, it’s majorly suggested to inculcate in healthy diets due to its high levels of minerals and diverse antioxidants. Reasons why buckwheat is still accumulating continuous applause is, it has high-quality protein which is easily digestible, may help lower blood sugar levels because of low glycemic index (GI) and at last may also aid in weight lose due to its abundant fiber content which makes you feel fuller for long time making you eat less naturally.”

Top health benefits of buckwheat:

 

1. Rich in proteins

This grain is rich in protein and can even be used as a substitute for meat. It has all the essential amino acids which makes it a complete and good source of protein. This makes it a great source of protein for vegetarians and vegans.

2. Helps in managing diabetes

As compared to many whole grains, this pseudo-cereal is very low on the glycemic index. This means that the carbohydrate content is absorbed slowly into the blood stream, providing the human body with a steady flow of energy. By preventing a sudden spike in blood sugar, this nutritious grain helps in managing diabetes.

3. Digestive health

Fiber is one of the key nutrients which is beneficial for digestion. Nutritious buckwheat is rich in fiber. It adds bulk to your bowel movements improve your digestion. It prevents gastrointestinal issues such as colon cancer. As an added benefit, the grain may also treat diarrhea in some patients.

4. Weight loss

As mentioned earlier, buckwheat is rich in proteins and fiber. Both the nutrients are essential if you are on a weight loss program. These nutrients help promote fullness which thereby prevent you from overeating in the next meal. Therefore, adding buckwheat to your diet can help you lose weight quickly.

5. Lowers blood pressure

Yet another reason to add buckwheat to your diet. Buckwheat contains significant amounts of rutin. Buckwheat can help manage high blood pressure because of the rutin content

(Nmami Agarwal is a celebrity nutritionist)


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Health

Can Garlic Help In Controlling Cholesterol? Our Expert Has The Answer

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High levels of bad cholesterol or LDL cholesterol in your blood can increase risks of heart disease. It is thus important to ensure that your cholesterol levels are under control at all times. Low density lipoprotein (LDL) and high density lipoprotein (HDL) are the two kinds of cholesterol , where the former is referred to as the bad cholesterol and the latter as good cholesterol. While cholesterol is made in the liver, there are certain foods that can increase cholesterol levels. These foods are primarily those high in saturated and trans fat. Similarly, there are foods that lower your cholesterol levels, and one such food item is garlic.

Garlic is a spice which is popular for its benefits on digestion, high blood pressure and inflammation to name a very few. However, there are some studies which talk about cholesterol improving properties of garlic as well.

WebMD says that garlic may reduce total cholesterol in the body by a few percentage points. This however, may only be for the short term. It further adds that garlic may prolong bleeding and blood clotting time. Thus, intake of garlic should be avoided before surgery or intake of any blood thinning drugs.

 

We ask clinical nutritionist Dr Rupali Datta about garlic and its cholesterol-reducing properties. She says, “Allicin is the active compound in garlic, which may be contributing to lowering cholesterol. However, it is more effective in controlling heart diseases vis a vis blood thinning and its anti-inflammatory properties. There are some studies which have talked about minor effect of garlic on cholesterol,” she says.

Foods that help in lowering cholesterol

1. Legumes:

Legumes are rich in minerals, fibre and protein. Some studies say that including legumes in your diet can lower bad cholesterol in the body.

2. Vegetables:

Healthline mentions that some vegetables contain soluble fibre that can help in reducing cholesterol levels in the body. Vegetables like eggplants, carrots and potatoes can all be included in your diet to keep cholesterol and weight under control. They are good for heart health.

3. Berries and fruits:

Fruits are rich in soluble fibre that help in lowering cholesterol levels in the body. Berries and grapes contain plant compounds that can increase good cholesterol and reduce bad cholesterol in the body.

4. Almonds and walnuts:

Including nuts in your diet can be good for heart health. Nuts contain monounsaturated fats. Walnuts contain omega 3s and almonds contain L-arginine, which is an amino acid that helps the body make nitric oxide. This helps in regulating blood pressure.

5. Fatty fish:

Fatty fish like salmon, mackerel and tune are rich sources of omega 3 fatty acids. Omega 3s are good for heart health as they reduce inflammation and stroke risk, and increase levels of good cholesterol in the body.

(Dr Rupali Datta is Consultant Nutritionist at Fortis Escorts)

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Health

Most hip and knee replacements ‘last longer than thought’

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Eight out of 10 knee replacements and six out of 10 hip replacements last as long as 25 years, said a large study from the University of Bristol.

This is much longer than believed, the researchers said, and the findings will help patients and surgeons decide when to carry out surgery, BBC reported.

To date, there has been little data on the success of new hips and knees.

 

But this Lancet research looked at 25 years’ worth of operations, involving more than 500,000 people.

Hip and knee replacements are two of the most common forms of surgery in National Health Service (NHS), but doctors often struggle to answer questions from patients on how long the implants will last.

Nearly 200,000 of the operations were performed in 2017 in England and Wales, with most carried out on people between 60 and 80 years old.

Dr. Jonathan Evans, orthopedic registrar, lead study author and research fellow at Bristol Medical School said, “At best, the NHS has only been able to say how long replacements are designed to last, rather than referring to actual evidence from multiple patients’ experiences of joint replacement surgery.

“Given the improvement in technology and techniques in the last 25 years, we expect that hip or knee replacements put in today may last even longer.”

As the aging population grows, and life expectancy rises, this becomes even more important, Evans added.

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Health

Chronic inflammation can lead to memory problems: Study

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Acute inflammation, that results from injury and does not heal or is recurring, might lead to thinking problems, say experts. The report, which has been published in Neurology, further states that psychological stress and nagging infection can also trigger chronic inflammation.

In order to arrive at this result, blood tests on 12,336 men and women who were of the average age of 57, were conducted. These reports were then segregated and given a “inflammation composite score” based on factors like clotting, white blood cell count, and other tests. The cognitive facilities of the participants were also assessed through routine tests of verbal fluency, memory and processing speed. The study has been quoted in The New York Times.

After controlling for factors like age, blood pressure, heart disease, education, and many others, it was deduced that more the number of inflammatory factors, greater the chance of cognitive decline over 20 years of follow-up. Decline in memory seems to be strongly associated with inflammation.

 

“We know that dementia starts earlier than the appearance of symptoms,” Keenan A Walker, lead author and a postdoctoral researcher at Johns Hopkins said. “We’ve shown that levels of inflammation matter for dementia risk. Reducing chronic inflammation involves the same health behaviors that we already know are important for other reasons — regular exercise, healthy diet, avoiding excessive weight gain and so on,” Walker added.

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