A heart expert has shared an ‘amazing’ way people can lower their blood pressure that only involves doing two things. Speaking on the podcast show Plant Based News, Dr Columbus Batiste explained a ‘little known’ process your body goes through after eating one type of vegetable followed by a walk outside in the sun.
Dr Batiste MD, otherwise known as The Healthy Heart Doc, is a board-certified interventional cardiologist and co-founder of Healthy Heart Nation. During the episode, he shared his top recommendations for to improve your heart’s health foods and his expertise on living a healthier and happier life.
When asked which vegetable he thinks people should eat more of to improve their heart health, he revealed a ‘fascinating’ two-step trick. “I always say green leafy vegetables – kale, bok choy, mustards, collards – because of dietary nitrates,” he began.
He went on to explain why dietary nitrates are important for heart health and lowering blood pressure, saying: “With dietary nitrates, you actually can help dilate the vessels and help your endothelium.” The endothelium is a delicate layer of cells that coats the inner surfaces of blood vessels and the lymphatic system – it keeps the blood separate from the tissues of the body.
Dr Batiste added: “Then walk outside the sun light. Just a small amount of sunlight can release the stores underneath your skin, which can help lower the blood pressure even more.” Podcast host Joe Best replied: “That’s amazing isn’t it.”
Joe added: “Isn’t this nutrition body thing fascinating? I love it. With greens you store these dietary nitrates, which then release when you walk in the sun to dilate your vessels. That sounds like a good thing to happen.”
Dietary nitrates are compounds made up of nitrogen and oxygen that can be found in various sources like vegetables, water, soil, and even the air we breathe. Additionally, they are often included in certain food products to enhance their color and taste, as well as to inhibit the growth of bacteria.
What leafy greens are good for your heart?
Leafy vegetables like spinach, kale, bok choy, lettuce, mustard greens, and arugula, are beneficial for your heart as they are packed with nutrients that can help decrease blood pressure and lower the chances of developing heart disease. They are rich in nitrates, which help relax and widen blood vessels, allowing oxygen-rich blood to reach your heart more efficiently.
Leafy greens are rich in antioxidants too, which can reduce the risk of many diseases – such as heart disease. Plus, they are packed with fibre and vitamins A, C, E, and K, as well as folate, a B vitamin that promotes heart health.
High blood pressure symptoms:
According to the World Health Organisation (WHO), most people with hypertension don’t feel any symptoms. A statement on its website reads: “Very high blood pressures can cause headaches, blurred vision, chest pain and other symptoms.
“Checking your blood pressure is the best way to know if you have high blood pressure. If hypertension isn’t treated, it can cause other health conditions like kidney disease, heart disease and stroke.” People with very high blood pressure (usually 180/120 or higher) can experience symptoms including:
- severe headaches
- chest pain
- dizziness
- difficulty breathing
- nausea
- vomiting
- blurred vision or other vision changes
- anxiety
- confusion
- buzzing in the ears
- nosebleeds
- abnormal heart rhythm
Always speak to your doctor before making any diet or lifestyle changes. If you are taking certain medication or are being treated for a medical condition, check first to ensure eating such vegetables are suitable for you.
The best ways to keep a healthy blood pressure rate are following a balanced diet, exercising regularly, drinking plenty of water, ditching dfatty foods, quitting smoking, keeping a healthy weight and limiting alcohol.