Simple Tips for Budget-Friendly Food Shopping

Submitted by Claire Leitch

Edited by Marcia Bristow MS RDN CSSD CD

Is food shopping a time-consuming chore for you? Do you struggle to find healthy and affordable foods? Try these simple tips and tricks to make grocery shopping on a budget a quick and easy task.

Before making a trip to the store,¹ plan a few meals for the upcoming week, and try using foods you already have on hand. Check your favorite grocery store’s weekly flyer for deals and coupons then make a list of items you need to purchase based on your meal plan, foods you already have, and what’s on sale. Lastly, don’t go grocery-shopping hungry.² Remember to eat before you shop!

Once at the store, you will notice that the produce is usually located to the left or right of the entrance, the calorie-dense, low-nutrient processed foods are in the center aisles, and the refrigerated foods are around the perimeter. Food items like milk, bread, and other staples are spread out across the store. The most expensive products are stocked on shelves at eye-level, while less expensive versions of the same product are stocked on the top and bottom shelves. These are a few of the many strategies used by grocery stores to tempt you into spending more. Fortunately, there are a few strategies that may save you time and money:³ 

• Shop the perimeter to limit the amount of highly processed foods purchased.
• Fill half of your cart with fruits and vegetables; remember that canned and frozen fruits and vegetables are great options when out of season.
• Choose the store brand for lower priced products of equal quality.
• Buy meat when it is on sale and freeze for later use to save money on this expensive item.
• Stick to your list; avoid impulse purchases while waiting in the check out line. 

These simple tips for smart shopping can help you save time, money, and energy at the grocery store.⁴

References:

1. Nestle M. What to eat. New York: North Point Press; 2007.
2. Tal A, Wansink B. Fattening Fasting: Hungry Grocery Shoppers Buy More Calories, Not More Food. JAMA Internal Medicine. 2013;173(12):1146-1148. doi:10.1001/jamainternmed.2013.650.
3. Brown L. Good and cheap: eat well on $4/Day. New York: Workman Publishing; 2015.
4. Atkins KG, Kim YK. Smart shopping: conceptualization and measurement. International Journal of Retail & Distribution Management. 2012;40(5):360-375. doi:10.1108/09590551211222349.

Have It Your Way? Environmental Factors Influencing Food Choices

Submitted by Michael Murphy

Edited by Marcia Bristow MS RDN CSSD CD

Have you ever wondered why you ate that second helping of mashed potatoes? Or, why you chose to eat that extra slice of pie despite being full? The answer may be that the environment in which you selected and ate your meals may have affected what you ate and how much. By recognizing how your surroundings influence eating habits and preferences, you can adjust your environment to make healthy, more nutritious options the easy options. The following explores ways to change your environment so it is easier to make healthier choices.

Using smaller plates is one method that may help reduce food portions.  Researchers at Cornell found that using ten-inch plates, compared to twelve-inch plates, may reduce food intake by up to 22%.  The calorie reduction from using a smaller plate could result in an eighteen pound weight loss in just one year.

Another useful strategy is decluttering the dining room table at mealtime.  When dining, leave serving dishes in the kitchen and keep only plates, glasses, and utensils on the table. You are more likely to reach for seconds when food is at the table, right in front of you. Simply keeping serving dishes out of sight and reach, you can decrease the amount you and your family eat by as much as 20%.

Finally, the arrangement of items in the refrigerator may influence your food choices. Research shows you are three times more likely to reach for and eat the first food you see. By organizing your refrigerator with more nutritious options towards the front, you increase the likelihood of selecting meals and snacks that are part of a balanced diet.

Every day, you make hundreds of decisions about food and, without realizing it, your surroundings may be influencing those decisions. The good news is you can use your environment to reduce your portions and select more nutritious meals and snacks. By using some of these quick and simple tips, you can create an environment that makes selecting healthy, nutritious meals and snacks the easy choice.

  

References:

1.     Wansink, B., & Van Ittersum, K. (2006). The visual illusions of food: Why plates, bowls, and spoons can bias consumption volume. The FASEB Journal, 20(4), A618-A618.

2.     Cornell Food & Brand Lab. (2010, April 26). New study: The kitchen-counter diet. ScienceDaily. Retrieved May 1, 2017 from www.sciencedaily.com/releases/2010/04/100426182008.htm

3.     Wansink, B. (2007). Mindless eating: Why We Eat More Than We Think. Bantam.

Eating for Healthy Sleep

Submitted by Laura Chartrand

Edited by Marcia Bristow MS RDN CSSD CD

Good news for bedtime snackers! Forget what you have heard about disrupting sleep and gaining weight by eating before bedtime.  Studies show that people who go to bed hungry have a harder time falling asleep and may wake during the night.  Weight gain appeared to occur only among people who eat most of their calories in the evening or at night.  So, what does this mean? Eating before bed does not have to cause weight gain and can even improve sleep quality if done mindfully.

Eating certain foods before bed may induce a restful night of sleep. The key is to focus on what and how much you are eating.  Instead of indulging late at night with high calorie foods, it is better to reach for a healthy snack of roughly 200 calories shortly before bed.  This will be enough to keep hunger at bay through the night and is unlikely to disrupt sleep or cause weight gain.

Foods that may help to make you sleepy are rich in protein or in complex carbohydrates; both of which take longer to digest.  They may also contain components like tryptophan and nutrients such as potassium or magnesium, all of which help to promote sleep and relaxation.

Try these pre-bedtime snack ideas (each contains approximately 200 calories):

• 1 cup of low-fat yogurt with 1 tsp honey or ½ sliced banana
• 1 cup of whole wheat cereal with ¾ cup low-fat milk
• ½ of a Turkey sandwich (1 slice whole grain bread, 2 oz low-sodium turkey breast, 1 tbs mustard, ¼ cup spinach)
• About 20 mixed nuts (cashews, pistachio, almonds) 

Foods that may interfere with sleep tend to be high in fat or calories; or, they may contain stimulants. Examples of foods to avoid include items like burgers or french fries; foods or drinks that contain caffeine like chocolate or coffee; and alcoholic beverages such as wine, beer, or mixed drinks. Be wary of hidden sources of caffeine such as soda or energy drinks!

Hungry before bed? Grab a sleep inducing snack and remember to keep it around 200 calories.  Sweet dreams!

References:

1. Baron KG, Reid KJ, Kern AS, Zee PC. Role of sleep timing in caloric intake and BMI. Obesity. 2011;19(7):1374-1381.
2. Bertéus Forslund H, Lindroos AK, Sjöström L, Lissner L. Meal patterns and obesity in Swedish women – a simple instrument describing usual meal types, frequency and temporal distribution. Eur J Clin Nutr. 2002;56:740-747.
3. The University of Maryland Medical Center. (2016, February 4). Insomnia. Retreived from http://umm.edu/health/medical/altmed/condition/insomnia
4. Afaghi, A., O’Connor, H., Chow, C.M. 2007. Am J Clin Nutr. High-glycemic-index carbohydrate meals shorten sleep onset. 85:426-30.

Apple Cider Vinegar for your Health?

Submitted by Amy Sercel MS RD CD

Edited by Marcia Bristow MS RDN CSSD CD

Vinegar was first described as a weight-loss aid over two hundred years ago.¹ Nowadays, many claim that vinegar, and specifically apple cider vinegar, can help you shed pounds, reduce cholesterol, manage blood sugar, and more.  Vinegar is made when the sugar in fruit juice, fruits, or grains is fermented into acetic acid; in apple cider vinegar, the sugar comes from apple cider.² Vinegar’s supposed health benefits come from the fact that it is fermented into acetic acid.  Studies suggest, however, that vinegar’s impact on health is not as significant as some sources would like you to believe.

Few scientific studies have been done in humans to see if apple cider vinegar truly leads to weight loss.  One widely cited experiment found that obese people who took apple cider vinegar every day did lose weight; however, this study is not reliable because it didn’t include many subjects and was carried out by a company that actually produces vinegar.^3,4 More unbiased studies with human subjects will be needed to say for sure whether apple cider vinegar has any influence on weight loss.

Sources also claim that apple cider vinegar can help lower cholesterol levels.  As with weight loss, more research in humans is needed to say whether this is actually true.  Right now, scientific studies on this topic have mixed results, and a lot of the research showing that apple cider vinegar does impact cholesterol levels has been done in mice and rats, not humans.⁵ One study that included humans asked people to take 30 milliliters (about 2 tablespoons) of apple cider vinegar every day.  After four months, there were no significant changes in their cholesterol or triglyceride levels.⁶

One area where apple cider vinegar has shown some promise is in the reduction of blood glucose levels.  A review of eleven scientific studies found that the average blood glucose and insulin levels after eating were lower when the subjects had taken vinegar before eating.  Subjects who used apple cider vinegar consumed about 4 teaspoons of vinegar before meals, and subjects who used white vinegar consumed between 2 and 6 teaspoons.⁷ Researchers aren’t exactly sure why this might happen.  One possible explanation is that vinegar causes your stomach to empty more slowly, so you won’t digest and absorb sugar as quickly.^6,7 This makes sense because vinegar is very acidic, and when your stomach contents are more acidic the sphincter between your stomach and intestines opens less often.  It’s important to note that vinegar’s impact on blood glucose is unpredictable, and therefore it would not be a good idea to try to use vinegar as a way to manage your blood sugar if you have diabetes or to combine vinegar with glucose-lowering medications.

Large doses of apple cider vinegar can make you lose potassium in your urine, so taking it with diuretics can cause your blood potassium levels to become dangerously low.  Taking undiluted apple cider vinegar can also irritate your throat because of its acidity.¹ Instead, use apple cider vinegar in a salad dressing or marinade to add flavor to your foods without adding a lot of calories.  If your goal is to lose weight, reduce cholesterol, or manage diabetes, talk to a Registered Dietitian who can give you an appropriate meal plan.  In all cases, eating within your calorie needs, reducing your intake of foods high in fat and added sugar, and choosing a variety of fruits, vegetables, whole grains, and lean protein is a great way to start!

References:

1.         Kohn JB. Is Vinegar an Effective Treatment for Glycemic Control or Weight Loss? J Acad Nutr Diet. 2015;115(7):1188. doi:10.1016/j.jand.2015.05.010.

2.         Ho CW, Lazim AM, Fazry S, Zaki UKHH, Lim SJ. Varieties, production, composition and health benefits of vinegars: A review. Food Chem. 2017;221:1621-1630. doi:10.1016/j.foodchem.2016.10.128.

3.         KONDO T, KISHI M, FUSHIMI T, UGAJIN S, KAGA T. Vinegar Intake Reduces Body Weight, Body Fat Mass, and Serum Triglyceride Levels in Obese Japanese Subjects. Biosci Biotechnol Biochem. 2009;73(8):1837-1843. doi:10.1271/bbb.90231.

4.         Younkin L. Is Apple Cider Vinegar Good for Weight Loss? EatingWell. http://www.eatingwell.com/weight-loss/foods/faq/apple-cider-vinegar/is_apple_cider_vinegar_good_for_weight_loss. Published March 2016. Accessed April 25, 2017.

5.         Samad A, Azlan A, Ismail A. Therapeutic effects of vinegar: a review. Curr Opin Food Sci. 2016;8:56-61. doi:10.1016/j.cofs.2016.03.001.

6.         Panetta CJ, Menk JS, Jonk YC, Brown AJ, Powers MA, Shapiro AC. Prospective Randomized Clinical Trial Evaluating the Impact of Vinegar on High Density Lipoprotein. J Am Diet Assoc. 2010;110(9):A87. doi:10.1016/j.jada.2010.06.321.

7.         Shishehbor F, Mansoori A, Shirani F. Vinegar consumption can attenuate postprandial glucose and insulin responses; a systematic review and meta-analysis of clinical trials. Diabetes Res Clin Pract. 2017;127:1-9. doi:10.1016/j.diabres.2017.01.021.

Image source: http://www.prevention.com/eatclean/apple-cider-vinegar-facts

Sweet Without Sugar?

Submitted by Amy Sercel MS RD CD

Edited by Marcia Bristow MS RDN CSSD CD

Have you ever had a craving for something sweet but didn’t want the calories from a sugary snack?  Some people manage this by eating foods made with artificial sweeteners.  Artificial sweeteners are ingredients that provide sweetness without adding calories.  Right now, there are five FDA-approved artificial sweeteners: saccharin, acesulfame, aspartame, neotame, and sucralose.¹ They’re usually found in diet soda and sugar-free versions of candy, ice cream, sports drinks, fruit spreads, and juice.²

You might choose a food made with artificial sweeteners to keep your overall calorie intake lower as part of a goal to lose or maintain weight.  Unfortunately, studies have shown that using artificial sweeteners might not really help with weight loss, and could also raise your risk for Type 2 Diabetes and heart disease.^2–4 Eating artificial sweeteners makes it more difficult to regulate the amount of sugar-sweetened foods you eat later because your brain no longer realizes that sugar-sweetened foods actually contain calories.³ It also looks like artificial sweeteners don’t satisfy the “reward center” of your brain the same way regular sugar does, so you’ll still crave sweets after eating an artificial sweetener and may be more likely to overeat and gain weight as a result.² Other studies also suggest that artificial sweeteners change your microbiome, or the bacteria that live inside your intestines.  This change might contribute to Type 2 Diabetes and weight gain.³

Some people react to the controversy around artificial sweeteners by looking to a more natural, calorie-free alternative sweetener: stevia.  Although it seems like stevia first showed up only a few years ago, people have been using it as a sweetener for hundreds of years.⁵ The stevia found in food products is actually the compound Rebaudioside A (Reb A), a highly purified extract from the plant Stevia rebaudiana.  Reb A is the only part of the stevia plant that has been generally recognized as safe by the Food and Drug Administration (FDA).  Stevia leaves, crude stevia extracts, and whole leaf stevia have not been given FDA approval, and can therefore only be sold as supplements.^6,7

Although in the past stevia was thought to be connected with fertility problems and birth defects, in 2008 the FDA determined that Reb A is safe after reviewing studies submitted by the companies that produce stevia. While the FDA reviewed these studies and decided that they show Reb A’s safety, it’s difficult to solely rely upon studies that were conducted by the company that makes a product; research without bias holds more credibility.  When a company who can profit from a product funds a study about the safety of that product, the study may be influenced by research or funding bias in which the results are either consciously or unconsciously influenced to show the product in a more favorable light.^8,9

For this reason, when Reb A received FDA approval in 2008 it was important for companies without ties to stevia production to conduct more studies to truly prove stevia’s safety.⁶ Since then, not many studies have been performed in humans and few of them are long-term.  However, some independent studies suggest that eating Reb A does not result in any significant toxicity.  A systematic review by Massachusetts General Hospital found that stevia should be evaluated farther for potential positive impacts on blood cholesterol levels and insulin sensitivity.¹⁰ Other studies suggest that stevia doesn’t lead to the same sugar cravings that other artificial sweeteners are known to cause.^11–13 Since stevia has only been FDA-approved for 9 years, more research is needed to learn about stevia’s long-term health impacts.

The amount of artificial sweeteners and stevia that the FDA considers safe to eat in one day varies depending on your body weight and the type of sweetener.¹⁴ For example, the FDA recommends eating no more than 4 milligrams of stevia per kilogram of your body weight per day, but states that it’s acceptable to eat up to 50 milligrams of aspartame per kilogram of your body weight per day.¹⁵ Since more research is needed to learn about their long-term health impacts, it is best to use them all in moderation.  Limit the amount of artificial sweeteners and stevia you use by choosing unprocessed foods, drinking water or milk instead of diet soda or juice, and satisfying your cravings for sweet foods with fruit instead of candy, desserts, or baked goods.

References:

1.         Strawbridge H. Artificial sweeteners: sugar-free, but at what cost? Harvard Health Blog. http://www.health.harvard.edu/blog/artificial-sweeteners-sugar-free-but-at-what-cost-201207165030. Published July 16, 2012. Accessed March 15, 2017.

2.         Harvard T.H Chan School of Public Health. Artificial Sweeteners. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/healthy-drinks/artificial-sweeteners/. Published September 4, 2013. Accessed March 15, 2017.

3.         Swithers SE. Artificial sweeteners produce the counterintuitive effect of inducing metabolic derangements. Trends Endocrinol Metab. 2013;24(9):431-441. doi:10.1016/j.tem.2013.05.005.

4.         Nettleton JE, Reimer RA, Shearer J. Reshaping the gut microbiota: Impact of low calorie sweeteners and the link to insulin resistance? Physiol Behav. 2016;164, Part B:488-493. doi:10.1016/j.physbeh.2016.04.029.

5.         Stevia: It’s Not Just About Calories. ResearchGate. https://www.researchgate.net/publication/228831065_Stevia_It’s_Not_Just_About_Calories. Accessed March 21, 2017.

6.         Is Stevia Safe? - EatingWell. http://www.eatingwell.com/nutrition_health/nutrition_news_information/is_stevia_safe. Accessed March 22, 2017.

7.         Nutrition C for FS and A. FDA Basics - What refined Stevia preparations have been evaluated by FDA to be used as a sweetener? https://www.fda.gov/AboutFDA/Transparency/Basics/ucm214865.htm. Accessed March 22, 2017.

8.         Six industry-funded studies. The score for the year: 156/12. Food Polit Marion Nestle. March 2016. http://www.foodpolitics.com/2016/03/six-industry-funded-studies-the-score-for-the-year-15612/. Accessed April 22, 2017.

9.         Who pays for science? http://undsci.berkeley.edu/article/who_pays. Accessed April 22, 2017.

10.       Ulbricht C, Isaac R, Milkin T, et al. An evidence-based systematic review of stevia by the Natural Standard Research Collaboration. Cardiovasc Hematol Agents Med Chem. 2010;8(2):113-127.

11.       Anton SD, Martin CK, Han H, et al. Effects of stevia, aspartame, and sucrose on food intake, satiety, and postprandial glucose and insulin levels. Appetite. 2010;55(1):37-43. doi:10.1016/j.appet.2010.03.009.

12.       Abo Elnaga NIE, Massoud MI, Yousef MI, Mohamed HHA. Effect of stevia sweetener consumption as non-caloric sweetening on body weight gain and biochemical’s parameters in overweight female rats. Ann Agric Sci. 2016;61(1):155-163. doi:10.1016/j.aoas.2015.11.008.

13.       Shivanna N, Naika M, Khanum F, Kaul VK. Antioxidant, anti-diabetic and renal protective properties of Stevia rebaudiana. J Diabetes Complications. 2013;27(2):103-113. doi:10.1016/j.jdiacomp.2012.10.001.

14.       Artificial Sweetener Labeling Initiative. The Sugar Association. https://www.sugar.org/nutritional-advocacy/artificial-sweetener-labeling-initiative/. Accessed March 15, 2017.

15.       Nutrition C for FS and A. Food Additives & Ingredients - Additional Information about High-Intensity Sweeteners Permitted for use in Food in the United States. https://www.fda.gov/food/ingredientspackaginglabeling/foodadditivesingredients/ucm397725.htm#Steviol_glycosides. Accessed April 22, 2017.

Cacao and Cocoa: Is there a Difference?

Submitted by Amy Sercel MS RD CD

Edited by Marcia Bristow MS RDN CSSD CD

The two words are so similar that if you read them quickly you might not even notice they’re spelled differently.  Some websites use them interchangeably, and a Google search for “cacao” will turn up results that include the term “cocoa.”  On the other hand, some health blogs assert that there is a difference between the two, leaving a lot of room for confusion.  Are they two separate things?  Is one better than the other?  It turns out, while “cacao” is usually used to refer to a product that comes out of an earlier stage in the chocolate-making process, there is not technically any difference between the two words, and it’s possible that the only reason there are two terms at all was a simple spelling mistake.¹

All chocolate originates from the tropical cacao tree Theobroma cacao.  These trees produce football-sized pods, which have a hard outer shell and are full of cacao beans surrounded by a sweet pulp.  To begin the chocolate-making process, the pods are harvested and cracked open.  The beans and pulp are then removed and fermented for up to six days, after which the outer shell of the beans is removed and they are roasted.  The fermentation and roasting process causes the chocolate flavor to become richer.²

At this point the product may be sold as a cacao nib, cocoa nib, or cracked cocoa.  The Food and Drug Administration (FDA) defines these terms and states that they all refer to the same thing.³ The cacao nib can be sold unroasted, or it might be heated again after the fermentation stage to improve its flavor.³ Cacao nibs have about 180 calories, 4 grams protein, 14 grams fat, 8 grams carbohydrate, and 6 grams fiber per 1-ounce serving.⁴ They are also high in several different antioxidants, which explains why they are known to improve blood pressure and promote heart health.  Antioxidants break down when exposed to heat, so some people recommend looking for “raw” cacao nibs to get the most health benefits from a chocolate product.^5,6

In the next step in the chocolate-making process, the cacao nib is ground into something known as chocolate liquor.^2,3 This paste may be further separated into cocoa butter (the fat in the cocoa bean) and cocoa powder (the powder you are likely familiar with used in baking and hot chocolate), and each product may go on to be used as an ingredient in another item.  The paste could also be sold as unsweetened chocolate or baking chocolate, or it may be ground up, heated, and mixed with sugar, milk, and vanilla to form a chocolate bar.²

Many health websites recommend eating cacao instead of cocoa on the assumption that cacao is less processed.  This recommendation only adds to confusion, however, because the terms “cacao” and “cocoa” are legally allowed to refer to the same product.  Instead of getting caught up on the difference between cocoa and cacao, look for a less-processed form of chocolate, such as raw cocoa or cacao nibs, which will contain more antioxidants because they have been exposed to less heat.⁶ This is also a great way to enjoy some chocolate without getting all of the added sugar from a chocolate bar!

References:

1.         Coles T. Cacao Nibs: Even Better For You Than Dark Chocolate. Huffington Post. http://www.huffingtonpost.ca/2013/08/02/cacao-nibs_n_3695571.html. Published August 2, 2013. Accessed March 19, 2017.

2.         From Bean to Bar | Equal Exchange. http://equalexchange.coop/products/chocolate/steps. Accessed March 20, 2017.

3.         CFR - Code of Federal Regulations Title 21. https://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/CFRSearch.cfm?CFRPart=163&showFR=1&subpartNode=21:2.0.1.1.39.2. Accessed March 20, 2017.

4.         USDA. 45010024, SUNFOODS, RAW ORGANIC CACAO NIBS, UPC: 803813030208. USDA Branded Food Products Database. https://ndb.nal.usda.gov/ndb/foods/show/18331?fgcd=&manu=&lfacet=&format=&count=&max=50&offset=&sort=default&order=asc&qlookup=cacao+nibs&ds=&qt=&qp=&qa=&qn=&q=&ing=. Accessed March 20, 2017.

5.         Health Benefits of Raw Cacao Nibs. http://healthyeating.sfgate.com/health-benefits-raw-cacao-nibs-7364.html. Accessed March 20, 2017.

6.         Hu S, Kim B-Y, Baik M-Y. Physicochemical properties and antioxidant capacity of raw, roasted and puffed cacao beans. Food Chem. 2016;194:1089-1094. doi:10.1016/j.foodchem.2015.08.126.

Prevent Hypertension Before it Starts

Submitted by Amy Sercel MS RD CD

Edited by Marcia Bristow MS RDN CSSD CD

Hypertension, or high blood pressure, is considered an “insidious disease” because it doesn’t come with any obvious symptoms.  For most adults, there’s no one definite cause of hypertension, but things like stress, physical inactivity, eating a lot of salt, using tobacco, and drinking a lot of alcohol can all increase your risk.¹ Many people don’t know they have it until it starts to cause complications,² such as damage to the blood vessels, stroke, heart attack, vision loss, memory problems or kidney failure.^1–3 Adults over the age of 50 have a 90% risk of developing hypertension⁴ but until you start getting complications, the only way to know whether you have it is to get your blood pressure checked.  When you do, your doctor will tell you your blood pressure as one number “over” another number.  The first number is your systolic pressure, or the pressure your blood puts on your arteries when your heart is contracting.  The second number is your diastolic pressure, or the pressure your blood puts on your arteries when your heart is relaxed.³

A healthy blood pressure is considered to be 120/80 millimeters of mercury (mmHg), but some researchers believe the risk of complications increases beginning at a blood pressure of 115/75 mmHg, well before 140/90 mmHg when hypertension would be diagnosed.⁴ This means it’s crucial to get your blood pressure checked regularly and take a few precautions in your diet and lifestyle to prevent hypertension in the first place.

Achieve or Maintain a Healthy Weight

Many studies show that weight loss lowers blood pressure.  Ideally your body mass index should be at or below 25, but weight loss will improve your blood pressure even before you reach your goal weight.  Losing about 11 pounds can lead to a reduction of about 4.4/3.6 mmHg.⁴ If you’d like to lose weight, talk to a registered dietitian to learn some strategies to reduce your calorie intake that you’ll be able to maintain for the long term.

Stay Active

The American Heart Association recommends that people do some type of aerobic exercise for at least 30 minutes every day to keep their blood pressure low.  Aerobic exercises include power walking, jogging or running, dancing, cycling, swimming, and anything else that gets your heart rate up.  In general, the more intensely you exercise, the better.  Some studies also suggest that resistance exercise, such as weight lifting, can also improve your blood pressure.⁵ Since both aerobic and resistance exercises are also known to help you maintain weight loss, reduce your risk for diabetes, and maintain your muscle mass and balance as you get older, lowering your blood pressure is just one more reason to get active every day!

Choose Nutrient-Dense Foods

The DASH (Dietary Approaches to Stop Hypertension) Diet was developed specifically to help people keep a healthy blood pressure.  Other healthy-eating plans, such as the Mediterranean diet, the OmniHeart diet, and the vegetarian diet, are also known to improve blood pressure.  In general, you should aim for 8-10 servings of fruits and vegetables and 2-3 servings of low-fat dairy each day.  These food groups are high in potassium; people who consume about 4.7 grams of potassium each day tend to have lower blood pressures.⁴

Fruits, vegetables, and whole grains are also good sources of fiber, which is associated with reduced blood pressure.  Although your recommended daily intake of fiber is 25-30 grams, most Americans do not meet this recommendation.  Studies have shown that increasing your fiber intake by 14 grams per day can lead to modest improvements in blood pressure.⁴

 Drink Alcohol in Moderation

Studies have shown that the more alcohol you drink, the higher your blood pressure will get, especially if you have more than two drinks per day.  This will happen regardless of your weight, age, and other dietary factors; however, reducing your alcohol intake will lead to improved blood pressure.  At the most, men should have no more than two alcoholic drinks per day and women should have no more than one.⁴ One drink is considered to be 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of liquor.  All of these provide about 14 grams of pure alcohol.⁶

Limit Added Salt and Sugar

It’s pretty well known that eating a lot of sodium can increase your blood pressure.  Studies have shown that blood pressure rises as sodium intake does.  To combat this, people should limit themselves to no more than 2300 milligrams of sodium each day, and people who are over the age of 50 or African American should have no more than 1500 milligrams every day.  Using herbs and spices to flavor your foods and limiting the amount of processed foods you eat will help you keep your sodium intake within these recommendations.⁴

At the same time, studies suggest that eating added sugar will increase your blood pressure four times as much as sodium.  Researchers believe that eating a lot of sugar causes hypertension by promoting inflammation, insulin resistance, and obesity.  The blood sugar spike after eating sugar causes water to move out of the cells and into the blood vessels, raising blood pressure.  It doesn’t take long for a high-sugar diet to impact blood pressure.  After just a few months, people who ate a high-sugar diet had blood pressures that were an average of 7.6/6.1 mmHg higher than those who ate a low-sugar diet.⁷ To combat this, satisfy your sweet tooth with fruits rather than candy or desserts high in added sugar.  Also check the ingredients list on foods such as bread, canned sauces, yogurt, and cereal to make sure that some type of sugar hasn’t been added.

While these recommendations are important for a healthy blood pressure, following them will also help you maintain your weight, reduce your risk for Type 2 Diabetes, and stay healthy while you age. Stay active, choose a variety of fruits, vegetables, lean protein, and whole grains, limit alcohol, sodium, and sugar intake, and speak with a registered dietitian if you’d like more personalized recommendations!

References:

1.         High blood pressure (hypertension) Causes. Mayo Clinic. http://www.mayoclinic.org/diseases-conditions/high-blood-pressure/basics/causes/con-20019580. Accessed March 1, 2017.

2.         Hypertension. Tutorials - Pathology Subjects. http://library.med.utah.edu/WebPath/TUTORIAL/HYPERTEN/HYPERTEN.html. Accessed February 15, 2017.

3.         5 things you should know about high blood pressure - Nutrition Action. http://www.nutritionaction.com/daily/heart-and-disease-cat/5-things-you-should-know-about-high-blood-pressure/?mqsc=E3871758&utm_source=WhatCountsEmail&utm_medium=Nutrition_Action_Daily_TipsNutrition%20Action%20Daily&utm_campaign=2017.02.13%20Heart%20and%20Disease. Accessed February 14, 2017.

4.         Appel LJ, Brands MW, Daniels SR, Karanja N, Elmer PJ, Sacks FM. Dietary Approaches to Prevent and Treat Hypertension. Hypertension. 2006;47(2):296-308. doi:10.1161/01.HYP.0000202568.01167.B6.

5.         Brook RD, Appel LJ, Rubenfire M, et al. Beyond Medications and Diet: Alternative Approaches to Lowering Blood Pressure. Hypertension. 2013;61(6):1360-1383. doi:10.1161/HYP.0b013e318293645f.

6.         What Is A Standard Drink? | National Institute on Alcohol Abuse and Alcoholism (NIAAA). https://www.niaaa.nih.gov/alcohol-health/overview-alcohol-consumption/what-standard-drink. Accessed March 1, 2017.

7.         DiNicolantonio JJ, O’Keefe JH. Hypertension Due to Toxic White Crystals in the Diet: Should We Blame Salt or Sugar? Prog Cardiovasc Dis. 2016;59(3):219-225. doi:10.1016/j.pcad.2016.07.004.