Posted on LIVESTRONG.COM on Jul 18, 2015 | By Brindusa Vanta
http://www.livestrong.com/article/372874-curcumin-for-diabetes/
Turmeric contains curcumin. 
Photo Credit Chorboon Chiranuparp/iStock/Getty Images

Diabetes is a common metabolic disorder that was diagnosed in 1. 9 million Americans in 2010, according to American Diabetes Association. This condition is characterized by higher than normal blood sugar levels and is associated with digestive symptoms and complications affecting the heart, kidneys, eyes and nervous system. Curcumin, a natural supplement used by Ayurvedic physicians, may help improve digestive problems and blood glucose levels associated with diabetes; however, more research is needed to fully confirm these benefits. If you suffer from diabetes and consider taking curcumin, you should talk first to your doctor first.

Indications

Turmeric is a perennial herb from ginger family and its active ingredient, curcumin, is widely used in Asia as a spice in curry powders and mustards, as a natural colorant in food industry, and also as a medicinal powder. In Oriental medicine, it is primarily used for digestive problems, especially heartburn, excessive gas and diarrhea. Since diabetics may experience these symptoms, alternative health care providers may use curcumin to improve digestive symptoms as well as blood sugar levels associated with diabetes.

Research

A study carried out by research team from Columbia University Medical Center found that animal subjects exposed to turmeric were less prone to developing type 2 diabetes based on their glucose level, glucose and insulin tolerance tests. The authors also observed that curcumin has anti-inflammatory and anti-oxidant qualities that may be responsible for improving insulin resistance and therefore may prevent type 2 diabetes. This study was published in July 2008 issue of “Medical News Today.”

Dosage & Safety

A daily dose up to 8g of curcumin is generally considered safe and well tolerated. Higher doses may case gastrointestinal side effects. Curcumin should not be used by women who are pregnant or breastfeeding, or by people who have gall bladder diseases or are about to undergo surgical procedures. Curcumin may cause allergic reaction in susceptible people. This herb may interact with herbs and drugs that have blood thinning effects.

Considerations

Consult a qualified health care professional to find out optimal dosage of curcumin that may help improve your glucose levels. Other natural supplements and a healthy diet may also be recommended in addition to curcumin. Monitor yourself closely during the first month of using curcumin to avoid lowering too much your blood sugar levels. Keep in mind that curcumin should not be used to replace anti-diabetes drugs. U.S. Food and Drug Administration has not approved curcumin for treating diabetes or any other medical condition.

Original Article available at LIVESTRONG.COM 
http://www.livestrong.com/article/372874-curcumin-for-diabetes/

Public Release: 18-Nov-2015
http://www.eurekalert.org/pub_releases/2015-11/asfm-cos111715.php

Coconut oil gained tremendous popularity in Japan last year.
It is beneficial not only for our beauty but also for our medical health, as introduced in the following article.American Society for Microbiology

Washington, DC – November 18, 2015 – Coconut oil may be effective at combating infection with Candida albicans, according to a study published November 18th in the American Society for Microbiology’s new open access journal mSphere. The study found that coconut oil consumption reduced gastrointestinal colonization by C. albicans in mice.

“We found that diet can be an effective way to reduce the amount of Candida in the mouse,” said lead study author Carol Kumamoto, PhD, professor of molecular biology and microbiology, Tufts University School of Medicine. “The extension of this finding to the human population is something that needs to be addressed in the future.”

C. albicans is part of the normal gut microbiome of humans and some animals. In immunocompromised individuals and older adults, however, C. albicans can leave the gut, enter the bloodstream, and cause invasive infection affecting organs including the kidneys, liver, spleen, lungs, brain, and heart valves. Roughly 40% to 50% of individuals who have systemic C. albicans infection will die from it. “People who get this disease are very sick and generally in the hospital. We are talking about cancer patients, people who receive transplants, premature infants, intensive care unit patients with catheters, and sometimes the elderly,” said Dr. Kumamoto. “Candida is one of the most common causes of bloodstream infections in hospitalized patients.”

Clinicians can use antifungal drugs to prevent C. albicans infection in some high-risk patients, but this isn’t ideal because it can contribute to the emergence of drug resistant strains. Previous research has shown that changes to diet, including changes in the amount and type of fat, can alter gastrointestinal microbiota. In vitro studies have shown that coconut oil, in particular, has antifungal properties.

In a new NIH-funded study, Dr. Kumamoto and Alice H Lichtenstein, D.Sc., director of the Cardiovascular Nutrition Laboratory at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University designed high fat diets containing coconut oil, beef tallow, soybean oil or a standard diet. Mice were fed these diets for 14 days prior to inoculation with C. albicans and 21 days following. At 21 days post inoculation, gastrointestinal colonization with C. albicans was significantly lower in the stomach contents of mice fed the coconut oil diet than mice fed the beef tallow diet (P<0.0001), soybean oil diet (P<0.0001), or the standard diet (P<0.0001). “When you compared a mouse on a high fat diet that contained either beef fat or soy bean oil to mice eating coconut oil, there was about a ten-fold drop in colonization,” said Dr. Kumamoto.

In another experiment, the researchers switched mice on the beef fat diet to the coconut oil diet. “Four days after the change in diet, the colonization changed so it looked almost exactly like what you saw in a mouse who had been on coconut oil the entire time,” said Dr. Kumamoto.

“There are two directions that we would like to take with this research now,” said Dr. Kumamoto. “One of them is finding out the mechanism of how this works. That is a big question we would like to answer. The second question is whether this can have any impact on humans.” The researchers are in discussion with Joseph Bliss, M.D., Ph.D., at Women and Infants Hospital of Rhode Island to launch a clinical trial testing coconut oil in hospitalized infants at high-risk for developing systemic candidiasis.  　　　

Original Article released: 
http://www.eurekalert.org/pub_releases/2015-11/asfm-cos111715.php

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新年

もう一度まっとうに生きるチャンス到来

Ponsted on LIVESTRONG.COM on Jul 30, 2015 | By Shamala Pulugurtha
http://www.livestrong.com/article/432671-ginkgo-diabetes/

Yellow gingko leaves. Photo Credit Comstock/Stockbyte/Getty Images

About 25.8 million American children and adults have diabetes and another 79 million are in the pre-diabetes stage, according to the American Diabetes Association. In fact, according to the organization, diabetes contributed to 231,404 deaths in 2007. Apart from such symptoms as frequent urination, increased thirst, hunger, fatigue and irritability, complications such as heart disease, stroke, blindness, kidney diseases and nervous system damages also contribute to the mortality and morbidity associated with the condition. Adding herbs such as ginkgo to your regular treatment regimen may help manage the condition more effectively but be sure to first consult your doctor.

What is Ginkgo?

Ginkgo is obtained from the dried leaves of the Ginkgo biloba tree and is available in tablet, capsule and tea. It has been used traditionally in Chinese herbal medicine to treat a variety of ailments, including dementia, eye diseases and intermittent claudication or pain due to reduced blood flow to legs. Two chemicals — flavonoids and terpenoids — are responsible for its biological activity. It is generally not used in children and the dosage in adults depends upon the age of the patient and the complications involved.

Ginkgo for Diabetes

Ginkgo biloba extracts can help lower the blood sugar levels, stimulating the pancreas to increase secretion of the hormone insulin, according to Dr. George Kudolo, professor of clinical laboratory sciences at the University of Texas. Some animal studies such as the one published in the January 2005 edition of the “Iranian Journal of Pharmacology and Therapeutics” have also demonstrated that ginkgo extracts can significantly lower the fasting blood sugar levels in laboratory animals. The study authors believe that the anti-diabetic activity of ginkgo is due to the presence of antioxidant flavonoids which have the ability to neutralize the damage that free radicals have caused.

Ginkgo extracts have the ability to inhibit plaque formation and may thereby reduce the risk of heart disease and stroke in diabetes patients, according to another study published in the October 2001 edition of the journal “Diabetes Spectrum.” Ginkgo biloba extracts may help manage other complications associated with diabetes as well. In fact, an October 2007 article in the journal “Acta Pharmacologica Sinica” states that ginkgo alters the release and expression of a variety of chemicals that play a key role in the development of diabetic neuropathy or nerve damage and is a potential drug to prevent neuropathy.

Side Effects

Ginkgo supplements are generally safe to use, although side effects such as headache, nausea, dizziness and upset stomach have been occasionally reported. The National Center for Complementary and Alternative Medicine also warns that ginkgo may increase bleeding risk in individuals with bleeding disorders or taking anticoagulant medications. Some patients have also reported severe allergic reactions to ginkgo.

Precautions

Ginkgo is one of the most popular herbs in Europe and United States. It is easily available without a prescription at local pharmacies and natural food stores. However, production and distribution of herbs in the United States is not regulated by the Food and Drug Administration or FDA. Hence, it is your responsibility to ensure the quality of the product. It is also important to remember that many ginkgo benefits have been demonstrated in animal models only and actual clinical trials are lacking. Hence, it is important to consult a doctor before using ginkgo to determine if it is right for you and to avoid possible adverse reactions and drug interactions.

Original article available at LIVESTRONG.COM:
http://www.livestrong.com/article/432671-ginkgo-diabetes/

Posted on Organic Facts 
https://www.organicfacts.net/health-benefits/vegetable/nopales.html 

Health Benefits of Red Rooibos Tea 

- – Continued from Health Benefits of Red Rooibos Tea ①. 

Good for Skin: The alpha hydroxy acid and zinc content of red tea are very good for the skin. You can also try applying some red tea powder directly to the skin to relieve acne, pimples, sunburns or related skin conditions. Alpha-hydroxy acids are not found naturally from too many sources, but in terms of cosmetic products, it has become very popular, particularly because it can reduce the signs of wrinkles and other premature aging symptoms. Also, they are commonly found in chemical peels, which revitalize the skin and leave it fresh and invigorated with a healthy glow. However, there has been some controversy about commercial uses of alpha hydroxy acid, so it is always better to get it from a natural source, like red rooibos tea! 

Kidney Stones: Even people with kidney stone problems can drink as much red rooibos tea as they want as there is no oxalic acid in the beverage. Many times, people with kidney stones are discouraged from drinking too much tea of other varieties because of that exacerbating ingredient. Oxalic acid is a crystal-forming substance, so it can make the presence of calcium stones or other painful growths in the kidney even worse by making them larger. That won’t be a problem with rooibos tea! 

Antispasmodic properties: The tea is rich in antispasmodic agents, which can ease severe stomach cramps and abdominal pains. This is mainly due to the activation of K+ (potassium ions) in the body without antagonizing the activities of Calcium. Together, this can reduce the presence of hyperactivity in the gastrointestinal tract, preventing diarrhea and other intestinal issues. 

Allergies: In many parts of South Africa, red tea is used as an effective curative to treat allergies like eczema, hay fever and allergy-related bronchitis. It has anti-inflammatory qualities, thanks to its phenolic content, and this is why it is also prescribed for asthma and topical allergic reactions of various types throughout the body. 

Premature aging: The antioxidants present in rooibos tea slow down the human aging process and they also boost the strength of the immune system. Antioxidants seek out the free radicals that damage skin, hair, bones, and other organ systems by making them vulnerable to disease and degeneration. Rooibos tea is one of the most potent beverages in terms of antioxidant content. It also has anti-aging effects in terms of cognitive ability, because it reduces the impact of oxidative byproducts in neural pathways, stimulating concentration and focus! 

Great beverage: Red rooibos tea is an excellent thirst quencher and does wonders for active people like professional athletes, hyperactive children and those who travel often, whether for pleasure or business. Most people prefer to drink rooibos tea in its natural form without any sweeteners, and those who simply want a refreshing drink without a caffeine boost, rooibos is the ideal choice. 

Rare nutrients: Rooibos tea is said to contain rare nutrients like Quercetin and Bioflavanoids that assists in good blood circulation and obstructs hemorrhaging. 

A Few Words of Caution: Despite all of these health benefits of rooibos tea, there can be a downside for some people. Since rooibos is so powerful, it can interfere with treatments for various conditions, including chemotherapy for cancer patients. Also, rooibos has shownestrogenic activities in certain studies, so it might not be a good idea to use if you have a hormone-sensitive cancer like breast cancer. Finally, if you have existing kidney or liver conditions, rooibos might be more harmful than helpful. It should be used as a preventative measure for these conditions, not a cure. Make sure you speak to your doctor before adding any new dietary elements or beverages to your normal routine, particularly one as powerful as rooibos tea! 

Other than that, enjoy and drink to your good health! 

Organic Facts: Health Benefits of Red Rooibos Tea　 
https://www.organicfacts.net/health-benefits/vegetable/nopales.html 

Posted on Organic Facts 
https://www.organicfacts.net/health-benefits/vegetable/nopales.html 

Health benefits of red rooibos tea include its use as a cure for nagging headaches, insomnia, asthma, eczema, bone weakness, hypertension, allergies, and premature aging. The tea is absolutely free from caffeine content and is also low in tannins. You can enjoy the refreshing beverage all day long with no possible side effects. Drinking rooibos tea can further ease severe stomach cramps, as well as bring relief to asthma and other related conditions. It also boosts the immune system of the human body. 

The health benefits of red rooibos tea are abundant. This form of tea has traditionally been popular due to its great taste and unique color, while also boosting the health of the body. Rooibos tea or red tea is a medicinal, herbal beverage that is acquired from the Aspalathus linearis bush plant that is found in South Africa. According to the South African Rooibos Council, rooibos is not a true tea, but an herb. The fermented tea is red in color. 

Its medicinal attributes have been confirmed by The US Department of Agriculture in Washington, DC, which has affirmed that red rooibos tea is capable of reducing cancer, heart disease, premature aging and other serious conditions. 

Nutritional Value of Red Rooibos Tea 
Red rooibos tea has no oxalic acid and therefore, it can be consumed by people who have kidney stones. Rooibos tea is rich in many mineral contents such as iron, calcium, potassium, copper, fluoride, manganese, zinc, magnesium and alpha hydroxy acid. It also contains antioxidants like aspalathin and nothofagin, and the extremely potent and versatile phenolic compounds. 

Health Benefits of Red Rooibos Tea 
Red rooibos tea is one of the best health drinks or beverages for those who care about their health and fitness. Some of the beneficial factors that have been positively correlated with red rooibos tea can be found below. 

Polyphenols: Rooibos contains polyphenols that have anti-inflammatory, antiviral and antimutagenic qualities. Polyphenols are organic chemicals that are most often praised for their antioxidant capabilities. Rooibos tea has many phenolic compounds within it, and polyphenols are some of the most important. They act as scavengers of free radicals throughout the body, which are detrimental byproducts of cell metabolism that can cause diseases like cancer and heart disease. Aspalathin and nothofagin are two other vital antioxidants that rooibos tea contains, making this a great beverage to boost your immune system and protect your body against all types of diseases and conditions. 

No Caffeine: Rooibos tea is completely caffeine-free, therefore it is recommended by doctors for patients suffering from insomnia. A cup of rooibos beverage just before going to bed can help you sleep better, and by removing caffeine from your diet, you can also improve your stress levels, mood, and heart health. Being dependent on caffeine is the most common addiction throughout the world, but people don’t realize the dangers that it can pose. Rooibos tea gives you the energy and health benefits, without the dangerously addictive substance. 

Hypertension: Rooibos tea is known to relieve stress, nervous tension and hypertensive conditions. Hypertension is more commonly known as high blood pressure, and rooibos tea is known as a brochodilator, which not only relieves respiratory conditions, but generally reduces blood pressure, which can lead to dangerous cardiovascular diseases like heart attacks and atherosclerosis. 

Bone Health: Red rooibos tea is rich in calcium, manganese and fluoride minerals that assist in maintaining good bone structure and stronger teeth. By increasing the bio-availability of minerals in your system, you can reduce your chances of developing conditions like arthritis, osteoporosis, and chronic joint pain. Manganese actually works on an even deeper level, and stimulates the enzymes which are required top build new bones and repair damage. Flouride is related more commonly to dental health, which is why flouride compounds are so often found in mouthwashes and toothpastes. Whether it is teeth or bone structure, red rooibos tea gives you an advantage! 

Cardiovascular Health: Quercetin, another powerful antioxidant found in rooibos tea, has been linked to preventing a wide variety of heart conditions. It is anti-inflammatory, which reduces blood pressure, and it also scavenges free radicals like other antioxidants. It promotes an increase in HDL cholesterol (good cholesterol) and inhibits the LDL cholesterol (bad cholesterol) from binding to the walls of arteries and blood vessels. This means added protection against various heart conditions, including atherosclerosis, heart attacks, and strokes. 

Infant Health: Rooibos tea can be useful for small children who suffer from colic or stomach pains. You may add some sweetened milk to the tea to improve the flavor and make it more palatable. This is actually what first began rooibos tea as a well-known health aid. Various South African women claimed that this plant was very soothing for their colicky infant. Word began to spread and rooibos tea was suddenly being thrown at any number of health issues to see what else it could help. 50 years later, the world knows all about this powerful little herb! The exact mechanism by which it soothes colic and stomach pain is unknown, but the general anti-inflammatory properties of the herb are most likely responsible. 

Diabetes: Aspalathin is one of the rare antioxidants that are found in rooibos tea, and it has a number of unique qualities. It can help to balance blood sugar, improve insulin resistance, improve the glucose absorption by muscles, and boosts the insulin secretion from the pancreas. This all results in an ideal defensive shield against developing type II Diabetes, one of the most widespread and dangerous conditions that is currently sweeping the world. By balancing blood sugar, rooibos tea can also protect people that already have diabetes by preventing the spikes and drops of blood sugar that are so detrimental to their overall health. 

  　- – Continued to Health Benefits of Red Rooibos Tea ②. 

Organic Facts: Health Benefits of Red Rooibos Tea　 
https://www.organicfacts.net/health-benefits/vegetable/nopales.html 

Released on EurekAlert! on 26 Aug, 2015 
http://www.eurekalert.org/pub_releases/2015-08/uob-abo082615.php 

University of Birmingham 

Researchers from the University of Birmingham have shown that drinking 500ml of water at half an hour before eating main meals may help obese adults to lose weight. They believe that the simple intervention could be hugely beneficial, and be easily promoted by healthcare professionals and through public health campaigns.  

Obese adult participants were recruited from general practices and monitored over a 12 week period. 

Each of the participants, all adults with obesity, were given a weight management consultation, where they were advised on how to adapt their lifestyle and improve their diet and levels of physical activity. 41 of those recruited were asked to preload with water, and 43 were advised to imagine that they had a full stomach before eating. 

Those in the group who were instructed to ‘preload’ with water lost, on average, 1.3kg (2.87lbs) more than those in the control group. 

Those who reported preloading before all three main meals in the day reported a loss of 4.3kg (9.48lbs) over the 12 weeks, whereas those who only preloaded once, or not at all, only lost an average of 0.8kg (1.76lbs). 

Dr Helen Parretti, NIHR Clinical Lecturer at the University of Birmingham, explained, “The beauty of these findings is in the simplicity. Just drinking a pint of water, three times a day, before your main meals may help reduce your weight.” 

“When combined with brief instructions on how to increase your amount of physical activity and on a healthy diet, this seems to help people to achieve some extra weight loss – at a moderate and healthy rate. It’s something that doesn’t take much work to integrate into our busy everyday lives.” 

Participants were encouraged to drink tap water. Sparkling water, sodas or sweetened drinks were not allowed as part of the study. 

The study, published in the journal Obesity, showed encouraging initial results for the trial, and the team hope that the findings will inform further research into the benefits of water preloading before meals. They hope to receive backing for a trial with a larger number of participants and over a longer period of time in order to confirm the findings. 

Dr Parretti added, “Losing a few extra pounds over the course of a year can be significant to an individual, and this could be an easy way to help with that weight loss. It’s a simple message that has the potential to make a real contribution to public health.”  

Original Article released: 
http://www.eurekalert.org/pub_releases/2015-08/uob-abo082615.php 

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Released on EurekAlert! on 14 Sep, 2015 
http://www.eurekalert.org/pub_releases/2015-09/tjnj-mdp091015.php 

 The JAMA Network Journals 

Eating a Mediterranean diet supplemented with extra virgin olive oil was associated with a relatively lower risk of breast cancer in a study of women in Spain, according to an article published online by JAMA Internal Medicine. 

Breast cancer is a frequently diagnosed cancer and a leading cause of death in women. Diet has been extensively studied as a modifiable risk factor in the development of breast cancer but epidemiologic evidence on the effect of specific dietary factors is inconsistent.  

The Mediterranean diet is known for its abundance of plant foods, fish and especially olive oil. Miguel A. Martínez-González, M.D., of the University of Navarra in Pamplona and CIBEROBN in Madrid, Spain, and coauthors analyzed the effects of two interventions with the Mediterranean diet (supplemented with extra virgin olive oil [EVOO] or nuts) compared with advice to women to follow a low-fat diet. Study participants in the two intervention groups were given EVOO (one liter per week for the participants and their families) or mixed nuts (30 grams per day: 15 grams of walnuts, 7.5 grams of hazelnuts and 7.5 grams of almonds). 

The study was conducted within the framework of the large PREDIMED (Prevención con Dieta Mediterránea) trial, which was designed to test the effects of the Mediterranean diet on the primary prevention of cardiovascular disease. 

From 2003 to 2009, 4,282 women (ages 60 to 80 and at high risk of cardiovascular disease) were recruited. Women were randomly assigned to the Mediterranean diet supplemented with EVOO (n=1,476), the Mediterranean diet supplemented with nuts (n=1,285) or the control diet with advice to reduce their dietary intake of fat (n=1,391). 

The women were an average age of 67.7 years old, had an average body mass index of 30.4, most of them had undergone menopause before the age of 55 and less than 3 percent used hormone therapy. During a median follow-up of nearly five years, the authors identified 35 confirmed incident (new) cases of malignant breast cancer.  

The authors report that women eating a Mediterranean diet supplemented with EVOO showed a 68 percent (multivariable-adjusted hazard ratio of 0.32) relatively lower risk of malignant breast cancer than those allocated to the control diet. Women eating a Mediterranean diet supplemented with nuts showed a nonsignificant risk reduction compared with women in the control group. 

The authors note a number of limitations in their study including that breast cancer was not the primary end point of the trial for which the women were recruited; the number of observed breast cancer cases was low; the authors do not have information on an individual basis on whether and when women in the trial underwent mammography; and the study cannot establish whether the observed beneficial effect was attributable mainly to the EVOO or to its consumption within the context of the Mediterranean diet. 

“The results of the PREDIMED trial suggest a beneficial effect of a MeDiet [Mediterranean diet] supplemented with EVOO in the primary prevention of breast cancer. Preventive strategies represent the most sensible approach against cancer. The intervention paradigm implemented in the PREDIMED trial provides a useful scenario for breast cancer prevention because it is conducted in primary health care centers and also offers beneficial effects on a wide variety of health outcomes. Nevertheless, these results need confirmation by long-term studies with a higher number of incident cases,” the authors conclude. 

Editor’s Note: Can Diet Prevent Breast Cancer? 

In a related editor’s note, Mitchell H. Katz, M.D., a deputy editor of JAMA Internal Medicine, writes: “Of course, no study is perfect. This one has a small number of outcomes (only 35 incident cases of breast cancer), the women were not all screened for breast cancer with mammography, they were not blinded to the type of diet they were receiving, and all were white, postmenopausal and at high risk for cardiovascular disease. Still, consumption of a Mediterranean diet, which is based on plant foods, fish and extra virgin olive oil, is known to reduce the risk of cardiovascular disease and is safe. It may also prevent breast cancer. We hope to see more emphasis on Mediterranean diet to reduce cancer and cardiovascular disease and improve health and well-being.”  

Original Article released: 
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Released on LIVESTRONG.COM on 30 Oct, 2013 by Jody Braverman
http://www.livestrong.com/article/418769-can-fiber-lower-blood-pressure/

Start your day with a bowl of hot oatmeal to help lower your blood pressure.
Photo Credit Jupiterimages/Stockbyte/Getty Images

Everyone’s talking about fiber — from helping with weight control to improving cholesterol profiles, it’s the nutrient you can’t do without. Well, one of many. If you have hypertension, your doctor has likely told you to increase your intake of fresh fruits and vegetables and whole grains and decrease your intake of refined foods and sodium. That’s because a healthy diet full of fiber-rich foods can help promote overall health, but research shows it can also play an important role in lowering blood pressure.

Fiber Basics
Fiber is the part of plant foods that your body can’t digest, and it comes in two forms — soluble and insoluble. Soluble fiber is slightly altered in the digestive tract when it comes in contact with digestive juices and forms a gel-like substance. Soluble fiber helps slow digestion, and certain types may help lower cholesterol levels, reports MedlinePlus. Insoluble fiber, however, remains intact, adding bulk to stool and helping push food through the digestive tract.

Clinical Research
Several major studies have shown a strong association between increased fiber intake and lower blood pressure. A study published in “Journal of Hypertension” in 2004 followed 110 participants with higher-than-normal blood pressure. After the 12-week trial in which participants received 8 grams per day of soluble fiber, both systolic and diastolic readings were lowered across the board. Researchers concluded that fiber may have a beneficial effect on blood pressure and called for further studies. A meta-analysis of studies published the following year in “Archives of Internal Medicine” reviewed 24 trials on fiber’s effect on blood pressure and found that all of them produced positive results.

A Little More Insight
Johns Hopkins Medicine points to a shift in the American diet from whole foods rich in fiber to processed foods deficient in fiber as being a main culprit of life-threatening conditions including diabetes and heart disease. When Johns Hopkins researchers sought to find out whether one type of fiber — soluble or insoluble — was better for lowering blood pressure, they found that insoluble fiber was more effective at lowering systolic blood pressure, but that both types were equally effective at lowering diastolic blood pressure. More importantly, the researchers concluded that replacing refined grains with whole grains — of any type — helps lower blood pressure.

Getting What You Need
Most Americans don’t get enough fiber in their diets. In fact, they get only half of what they need, according to MedlinePlus. To reap the rewards of a high-fiber diet, including lower blood pressure, aim to get at least 25 grams of fiber per day if you’re a woman and 38 grams per day if you’re a man. Good sources of soluble fiber include oat bran, barley, nuts and seeds, beans, lentils and peas. Rich sources of insoluble fiber include wheat bran, vegetables and whole grains. There’s no separate recommendation for soluble vs. insoluble fiber; if you eat a variety of fiber-rich foods, you’ll get everything you need.

LIVESTRONG.COM:  Can Fiber Lower Blood Pressure?http://www.livestrong.com/article/418769-can-fiber-lower-blood-pressure/