DASH(Dietary Approaches to Stop Hypertension) పరిశోధన మూలాన తెలిసిన దేమంటే, పళ్ళు కూరగాయలు ఎక్కువగా ఉన్న ఆహారము తీసుకోనిన Blood Pressure ని తగ్గించ వచ్చును. దీనికి కారణము వీటిలో ఉన్న Potassium అని చాలామంది ముఖ్య పరిశోధకులు భావించు చుంటిరి.
Swiss chard. An unsung nutritional hero, Swiss chard packs an impressive potassium punch -- 966 mg per cup... and it gets bonus points for also providing 150 mg of magnesium!
Bananas. One medium banana contains 422 mg of potassium, 32 mg of magnesium and more than three grams of fiber.
Spinach. One cup of this nutrient-rich super food contains 839 mg of potassium, not to mention 157 mg of magnesium.
Tomato juice. You’ll get 556 mg of potassium in one cup of tomato juice -- but check the label, because many brands contain lots of sodium.
Orange and grapefruit juice. One cup of orange juice contains 472 mg of potassium (more than a banana!) and, with 378 mg per cup, grapefruit juice is close behind.
Dried apricots. A plentiful source of potassium, dried apricots contain 407 mg per half cup. But don’t overdo -- they’re high in sugar and calories.
Yams and sweet potatoes. One cup of cubed cooked yams has 911 mg of potassium and provides 5.3 grams of fiber. The easier-to-find sweet potato is also a great source, with one medium baked sweet potato (with skin) providing 508 mg of potassium.
Avocados. Don’t hate these fruits (yup, they’re fruits) because they’re high in fat -- it’s the same heart-healthy fat found in olive oil. They’re great sources of potassium, too -- a single Florida avocado contains 1,067 mg of potassium, while its California cousin contains 690 mg. Worth knowing: Florida avocados are a bit lower in calories than their California brethren (227 calories vs. 365 per ounce).
Cantaloupe. One cup of cubed cantaloupe contains 494 mg of potassium, plus a significant amount of vitamin A and beta-carotene.
Figs. One-half cup of dried figs delivers 506 mg of potassium. Bonus:They’re also very high in fiber (more than 7.5 g per half cup)... but be aware that figs are also high in sugar.
Peaches. One large peach contains 322 mg of potassium.
Dates. The two most widely available varieties of dates are both good sources of potassium. Medjool dates contain 167 mg of potassium, and Deglet noor dates have about 150 mg of potassium.
Beans. Beans are quite high in potassium, and it almost doesn’t matter which kind you get. Per cup, kidney beans contain 713 mg (and 80 mg of magnesium)... black beans, 611 mg potassium (and 120 mg of magnesium)... chickpeas (garbanzo beans) have 477 mg potassium (79 mg of magnesium)... and the superstar is the obscure adzuki bean, delivering 1,224 mg of potassium (and 120 mg of magnesium) per cup.
ర జ్మా లో ఉపయోగించే కిడ్నీ బీన్స్ బ్లడ్ ప్రేజర్ తగ్గించ టానికి మంచివి. ర జ్మా మీద తృష్ణ గారి పోస్ట్.
http://ruchi-thetemptation.blogspot.com/2013/03/rajma.html
Kale. One cup of chopped, raw kale contains only 39 calories yet delivers 417 mg of potassium as well as 53 mg of vitamin C!
Serving suggestion:Try tossing with some olive oil, pine nuts and dried cranberries, suggests nutritionist Jonny Bowden, author of
The Healthiest Meals on Earth.
Celery. Celery is a centuries-old traditional Chinese medicine treatment for high blood pressure, and various contemporary research studies affirm its benefit. Besides being rich in potassium, celery also contains 3-n-butyl phthalide, a compound that allows better blood flow by relaxing muscles in the walls of blood vessels.
Garlic. A review article in the Journal of Clinical Hypertension called garlic "an agent with some evidence of benefit" in reducing high blood pressure, with some estimates saying that it can reduce blood pressure by 2%. Garlic contains the vasodilator and muscle-relaxing compound adenosine.
Beet juice. Beets contain abundant nitrates, helpful in controlling blood pressure. Research from the Queen Mary University of London found that high blood pressure returned to normal levels when subjects were given two cups of beet juice per day.
Brown rice. Recent research has shown that compounds in brown rice protect against hypertension by blocking an enzyme (angiotensin II) that increases blood pressure.
Dr. Houston very much wanted Daily Health News readers to know that there is one supplement that is particularly important for blood pressure: Vitamin D, because it helps regulate a hormone called renin. "If Vitamin D is low, renin is increased," Dr. Houston explained, adding "this, in turn, causes the arteries to constrict and increase blood pressure."
"Three pitted prunes, one kiwi or a cup of broccoli each deliver around 250 mg of potassium... a medium apple provides 195 mg... and a small 1.5-ounce box of raisins contains 322 mg. "A high intake of potassium -- as well as the magnesium and calcium often contained in the same foods -- may improve blood pressure levels and reduce coronary artery disease and stroke," Dr. Houston concluded.
Mark Houston, MD, MS, associate clinical professor of medicine at Vanderbilt University School of Medicine and director of the Hypertension Institute, Vascular Biology and the Life Extension Institute at Saint Thomas Hospital in Nashville. He is author of What Your Doctor May Not Tell You About Hypertension (Grand Central) and the upcoming book, What Your Doctor May Not Tell You About Heart Disease (Grand Central).
చివరిమాట: ఒక్కొక్కప్పుడు మన పెద్దలు ఆచారాల పేరిట మనకిచ్చిన ఆరోగ్య విషయాలు తలుచుకుంటే ఆశ్చర్య మేస్తుంది. పై చెప్పిన వాటిల్లో అరిటి పళ్ళు (Bananas ), శనగలు(Garbanzo Beans ), నారింజ పళ్ళు (Oranges ), ఖర్జూరము(Dates ) మొదలయినవి పేరంటాల లోను, ఇచ్చి పుచ్చుకొటాలలోను చాలా మామూలుగా వాడుతాము.
పైన చెప్పిన పదార్ధములలో మీ శరీరమునకు సరిపోయి మీకు ఇష్టమయిన వాటినే వాడండి.
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