Finding natural ways to lower blood pressure is always a boon. Thanks to research done in the last couple of decades, we now know that one of those ways is a simple combination of specific salad ingredients:
Extra Virgin Olive Oil
It seems that when the combination of the two – and avocado and nuts if the person doing the eating likes – produce compounds in the stomach that are beneficial.
King’s College London researcher Philip Eaton said the study could help explain why Mediterranean diet is good for the heart – despite followers eating large amounts of olive oil and other fats.
He said: ‘The findings of our study help explain why previous research has shown that a Mediterranean diet supplemented with extra-virgin olive oil, or nuts can reduce the risk of cardiovascular problems like stroke, heart failure and heart attacks.’
Dr Sanjay Thakkar, of the British Heart Foundation, which co-funded the research said: ‘This interesting study goes some way to explain why a Mediterranean diet appears to be good for your heart health.
‘The results showed a way in which a particular compound could combat high blood pressure, which is a major risk factor for heart disease.
According to Alzheimer’s and Dementia Weekly, this also helps prevent brain issues from forming as high blood pressure is a risk factor in dementia.
The findings, published in the journal PNAS, help to explain why some previous studies have shown that a Mediterranean diet can reduce blood pressure.
The Mediterranean diet typically includes unsaturated fats found in:
along with vegetables that are rich in nitrites and nitrates like:
When these two food groups are combined, the reaction of unsaturated fatty acids with nitrogen compounds in the vegetables results in the formation of nitro fatty acids.
To take advantages of these findings, toss a salad with fresh lettuce (avoid iceberg and go for the leafy varieties) and olive oil. Add some avocado, fresh ground pepper to taste, and maybe mince a clove of garlic to mix in. ( I also add cucumber to this.)
It really is good for you.