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Fiber and High Blood Pressure: How Important is Fiber?

  1. Fiber and high blood pressure, what happens then? In the letter of five it is very much emphasized that you eat whole grain products because of the fiber that is in the bread. So fiber is healthy for us, but is it also good for lowering your blood pressure and in what way?

  1. In this article I will discuss what fibers are, what effect they have on blood pressure and what else fiber is healthy for and in which diet you can get the most fiber. find.

  2. To find out, in this article I will discuss what fibers are, what effect they have on blood pressure and what else fiber is healthy for and in which diet you can get the most fiber. find.

What are fibers?

  1. Fibers are the cells that provide the firmness in plants. Those sheets on the orange consist of those fiber cells. Fiber keeps plants upright. That seeds are protected and that grains are firm.

  2. Fibers are the cells that provide firmness in plants. Those sheets on the orange consist of those fiber cells. Fiber keeps plants upright. That seeds are protected and that grains are firm.

  1. You have two types of this type of fiber, namely soluble fiber and insoluble fiber.

  1. Soluble fiber dissolves in water, like the moisture in your intestines, so that nutrients that have attached themselves to it are properly absorbed by the intestinal membrane and eventually enter your bloodstream.

  1. Insoluble fiber remains intact in your intestines, but has the advantage of absorbing moisture, which keeps your stool soft.

  1. In addition, insoluble fiber also has the advantage of binding LDL cholesterol to it, so that you consume less of it.

Is fiber good for blood pressure?

  1. A meta-study in which the results of 25 studies on eating more fiber and their effect on blood pressure showed that eating more fiber can significantly lower the depression, but that the upper pressure does not decrease significantly in healthy people with a high, but not yet too high, blood pressure.

  2. A meta-study in which the results of 25 studies on eating more fiber and their effect on blood pressure showed that eating more fiber can significantly lower the depression, but that the upper pressure does not decrease significantly in healthy people with high, but not yet too high, blood pressure.

  1. For subjects who already have high blood pressure, eating more fiber is good to lower blood pressure.

  1. Even if the increased fiber intake lasts longer than 8 weeks, 2 months, you will get a significant reduction in blood pressure due to the fibers.

  2. Even if the increased fiber intake lasts longer than 8 weeks, 2 months, you will get a significant reduction in blood pressure due to the fiber.

  1. Another meta-study comparing the intake of extra fiber with a placebo also shows that fiber can lower blood pressure. They do note that the effects are greater in people older than 40 years with high blood pressure than in young people or people with normal blood pressure.

  1. These results are consistent with the recommendation of many physicians to follow the DASH diet. With this diet it is important to eat at least 2 servings of vegetables and 2 servings of fruit per day. This is double the amount of fruit and vegetables normally eaten by people in the Western world. Because fiber is abundant in fruit and vegetables, this automatically means that you eat more fiber.

  1. The DASH diet has also been proven to lower blood pressure. This also shows a correlation with the amount of fiber consumed.

What other health benefits does fiber have?

  1. In addition to lowering blood pressure, eating fiber also helps with other health problems. I will mention some of the benefits of fiber.

  1. Fiber plays an important role in the intestines. They support the absorption of nutrients. The fiber ensures that nutrients are evenly absorbed by the intestinal wall and released into the blood.

  1. In addition, fibers are important for a good biotic balance in the gut and also help to fight candida fungi.

  1. The non-soluble fiber ensures that the stool remains soft, reducing the risk of constipation and hemorrhoids.

  1. Research also shows that eating a lot of fiber can lower the risk of colon cancer.

  1. Fiber also plays an important role in weight loss. Food that is rich in fiber ensures a full feeling so that you have to eat less. Carrots, for example, are a vegetable that you can eat raw as a snack and that can give you just as full a feeling as a sandwich with egg. Yet you have eaten much less calories.

  1. Research also shows that eating fiber, for example by eating more beans, ensures that you eat fewer calories per day without feeling hungry.

  1. Losing weight is also good for lowering blood pressure because the heart then has to supply less body mass with blood. This makes the heart pump the blood through the veins less hard, which also lowers blood pressure.

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  1. Fiber is also important for preventing diabetes and reducing diabetes symptoms. This is because fiber ensures that carbohydrates and sugars in food are not absorbed too quickly by the intestines.

  1. This keeps your blood sugar level more even, so you will be less likely to suffer from insulin insensitivity.

  1. In addition, this also lowers the inflammation levels in the body due to sugar, which is also good for the flexibility of the blood vessels. That's also one reason why eating fiber is good for lowering blood pressure.

  1. The advantage of insoluble fiber is that it binds to LDL cholesterol. The LDL cholesterol is the bad cholesterol that you don't want to have. So this is very good for the right balance of LDL and HDL cholesterol.

  1. The advantage of lowering LDL cholesterol is that there is less risk of plaque and arteriosclerosis. It is precisely the LDL cholesterol that often clings to small damage in the veins that can cause arteriosclerosis.

  1. This is very bad for your blood pressure. If you get less LDL cholesterol in your bloodstream through fiber, this is indirectly very good news for lowering your blood pressure.

What contains a lot of fiber?

  1. As mentioned, fruits and vegetables often contain a lot of fiber. To follow the DASH diet optimally by eating fruits and vegetables with as much fiber as possible, I made a list of fiber-rich fruits and a list of fiber-rich vegetables. I have added beans as a separate list because they contain a lot of fiber.

High Fiber Recipes

  1. To help you get more fiber to help lower your blood pressure, I've come up with a few recipes that contain high-fiber foods that you can use as inspiration for lowering your blood pressure with fiber .

  1. Spelled bread is bread that is made from fiber-rich grain, making it a perfect whole grain product for eating more fiber. In addition, it is also sturdy, so it can be well invested with avocado. In addition to the fiber, the avocado also has the advantage that it contains a lot of vegetable proteins, which gives you an extra full feeling. By adding strawberry you make this breakfast nice and sweet and you also get a lot of vitamin C, which is good for your immune system.

Preparation:

  1. Grab a slice of spelled bread. Grab an avocado and cut it in half lengthwise. You can remove the pit from the avocado by cutting the knife into it and then making a circular motion. When the avocado is soft enough you can spread it on the sandwich like butter. If not, remove the skin and slice the rest of the fruit. Wash the strawberries and remove the crown. Cut the strawberry in half and put it on the bread.

  1. This salad is packed with fiber. Spinach contains 2 grams of fiber per 100 grams and it is also a good source of iron. The mango is a delicious fruit that is also a good source of vitamin A that protects your body against oxidation. The pear is a fruit that, in addition to a lot of fiber, also has a lot of potassium, which is also good for lowering blood pressure. The banana is also a source of magnesium, which is important for relaxing your muscles. This can also lower blood pressure.

Preparation:

  1. Grab a handful of spinach and wash it well before putting it in a deep plate or bowl. You can buy mango pieces ready-made. Put a handful of that in the bowl with spinach. Wash the pear well and cut it into pieces. Remove the core if present. Put the pear pieces in the salad. Peel and slice the banana and put it in the salad.

  1. Sweet potatoes are really tasty for people who still have a sweet tooth and who find it difficult to stay away from fast food. By combining this with broad beans, you also ensure that you get extra fiber and phosphorus. This is an important substance for all cells in your body. The broccoli also provides extra flavor and extra vitamin C, which is important to protect your DNA.

Preparation:

  1. Peel the sweet potato and cut into thin slices or pieces. Wash the broccoli and cut off the florets. Heat a pan and add olive or coconut oil for frying. Add all ingredients and stir fry!

  1. For extra flavor you can also add some onion and garlic. That also works well against high blood pressure.

  1. Sometimes you just want to sniff something. That is also the time to gnaw on something without getting pimples from the chocolate right away. Healthy snacking is possible with the delicious mix of carrots and pear. By mixing these two ingredients together as a fun snifter during a movie, you make sure you eat more than enough fiber to lower your blood pressure.

Preparation:

  1. Wash the pear and cut it into small pieces. Wash the carrots and cut them into small pieces put them in a bowl with small forks and snack on them.

  1. In addition, a piece of fruit is of course always a tasty snack. Mango and strawberries, for example, can also be combined well if you fancy a slightly sweeter snack.

Finallyâ €!

  1. Eating fiber is very helpful in lowering your blood pressure and improving other health problems. Especially for people over 40 years old and people who already have high blood pressure, eating more fiber is effective in lowering blood pressure.

  1. Fibers ensure a good bowel function, a reduction in cholesterol, less hunger and an improvement in inflammation.

  1. It is with good reason that the DASH diet and the Mediterranean diet are recommended for lowering blood pressure. This is partly due to the large amount of fiber that can be found in both diets.

  1. Both types of fibers are suitable for lowering blood pressure. In addition, both types of fiber can be found in vegetables, fruits, beans, and seeds and kernels.

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