Posts Tagged blood pressure

Where Does The Salt Come From?

A new study published in the journal Circulation (May 2017) reaffirms earlier findings that the majority of sodium in peoples diets come from foods that are prepared outside of the home.

To conduct the study, the authors recruited 450 participants, aged 18 to 75 years old, from 3 US cities – Birmingham (Alabama), Palo Alto (California), and Minneapolis-St. Paul (Minnesota). To determine participant’s sodium intake, the authors sought information on sodium volumes from:

  • Sodium added to food at the table
  • Sodium added to food during cooking at home
  • Sodium consumed from home tap water
  • Sodium consumed from what is naturally found in foods
  • Sodium that is added during food preparation outside of participants’ homes
  • Sodium from dietary supplements and antacids (non-prescription)

Results from the study indicated participants’ consumed on average 3501 mg of sodium per day. Of this amount, 70.9% of sodium intake originated from foods that were prepared outside of the home. Considering that health guidelines suggest people should limit consumption to 2300 mg per day (Health Canada) – foods prepared outside of the home can be the primary target in addressing excess sodium consumption.

Sodium reduction can be achieved through a combination of public education, including educating the public on healthy sodium consumption and food label reading, and public health regulations that curb sodium added in commercial preparation of food.
When eating out, or when choosing to eat prepackaged foods, remember to check the sodium content posted in the nutrition information poster (if available in place of purchase) or on the specific food package label.

For more information on nutrition, health, or how naturopathic medicine can help you, please call 613-290-6115.

Graham Beaton is a naturopathic doctor practicing in Ottawa.

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Concerned about the health of fried foods?

An interesting article published in the journal Vascular Pharmacology by Chun-Yi NG et al (2014) looking at the relationship between heating (and reheating) vegetable oils and cardiovascular disease risk factors.

Specifically, the article details the changes in chemical composition of cooking oils when exposed to heat. These chemical changes result in the degradation of the cooking oils, which become toxic to health. Furthermore, prolonging the exposure of cooking oil to heat (e.g. oil in a deep fryer that is heated for several days in a row), results in further degradation, increasing the amount of harmful compounds in the oil.

There are many health effects, including:

  • Increased vascular inflammation
  • Increased deposition of fatty plaques on the walls of arteries
  • Increased levels of low density lipoproteins (LDL – bad cholesterol) and lower levels of high density lipoproteins (HDL – good cholesterol)
  • Formation of trans fatty acids (a type of fatty acid that greatly increases the risk of atherosclerosis)
  • Hardening of blood vessels,
  • Increased blood pressure

These health effects can lead to

  • Increased risk of heart attack and stroke.

To summarize, heating vegetable oils alter their chemical composition resulting in the formation of multiple harmful chemicals. Deep frying further increases the presence of the harmful chemicals by exposing vegetable oils to high heat for extended (and repeated) periods of time. So the next time you are considering eating deep fried foods – stop, think, and give your cardiovascular system a break.

Graham Beaton“>Graham Beaton is a naturopathic doctor practicing in downtown Ottawa. For an appointment or for more information on how naturopathic medicine can help you, please call 613-290-6115.

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Healthy Eating for New Year’s Resolution – Why eat a beet?

Graham Beaton BHSc, ND
Ottawa Naturopathic Doctor

Beets are a root vegetable with two parts you can eat – the root and the green leaves. Beats are a good source of fiber (which helps with cholesterol and blood sugar), potassium (which helps with blood pressure), iron and folate. While folate is more concentrated in the leaves, it is also found in the root and is an essential nutrient for pregnant women.

Beets can be cooked or served:

  • As a salad – try tossing grated beets with apples in a lemon dressing or in a conventional beet salad
  • As diced cooked beets – try them on their own or mixed with cooked lentils or with brown/wild rice
  • Substitute beets for carrots and make a beet cake
  • Add to coleslaw
  • Sandwiches – top meat or poultry sandwiches with sliced/grated cooked beets and onions or apples.
  • Roasted beets – try roasting the beet with thyme to infuse some extra flavour
  • Pickled beets
  • Salsa – try making a beet salsa with avocado and a blood orange
  • Soup – a chilled beet soup with dill is an excellent starter to a meal
  • Risotto – use beets to liven up a risotto

While most people just eat the root, the beet greens can be an excellent leafy side dish. Beet greens are a good source of fiber, are high in calcium, iron, vitamin A, C and K.

Beet greens are often prepared by cooking them in a skillet over a medium-high heat for 3 minutes. Try sautéing them with garlic, ginger and a pinch of salt in a covered pan for about 3 minutes. Then drizzle with olive oil. You can also add toasted sesame seeds or toasted quinoa for some additional protein and a bit of crunch.

If you feel like you are struggling to keep your health related New Year’s resolutions, would like help improving your diet, losing weight or addressing cholesterol, diabetes or blood pressure, give Graham a call at 613-290-6115.

Graham Beaton is a Naturopath in Ottawa at the Ottawa Collaborative Care Clinics.

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Healthy Eating for New Year’s Resolution – Parsnips

Graham Beaton BHSc, ND
Ottawa Naturopathic Doctor

If you are looking to maintain your New Year’s Resolution and are looking for a new vegetable to eat, try parsnips. Parsnips are a root vegetable from the Umbelliferae family which includes carrots, celery, chervil, fennel and parsley.
Parsnips are a great source of fiber (which can help with bad cholesterol), have lots of vitamin C (which helps with immune system function to fight off colds and flu), are high in the B vitamin folate and are a great source of potassium (which helps with blood pressure).

Parsnips are best at this time of year as they are the most flavorful after the first frost – when their starches turn to sugar.

Parsnips can be cooked in different ways and they taste great in soup and stews, roasted, steamed, braised, sautéed or can be used in baked goods (muffins and cakes).

If you feel like you are struggling to keep your health related New Year’s resolutions, would like help improving your diet, losing weight or addressing cholesterol, diabetes or blood pressure, give Graham a call at 613-290-6115.

Graham Beaton is a Naturopath in Ottawa at the Ottawa Collaborative Care Clinics.

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Upcoming Health Seminar – Reducing High Blood Pressure

Description:
Heart disease is the leading cause of death in Canada today. An important risk factor that contributes to the development of heart disease is high blood pressure. As the majority of Canadians will develop high blood pressure at some point in their lives, it is important to take steps to promote and maintain healthy blood pressure. Come and learn more about blood pressure, and how to reduce your risk of developing heart disease.

This seminar will focus on the following:

  • Description of high blood pressure and hypertension
  • Methods of evaluation and diagnosis
  • Risk factors for developing high blood pressure
  • Description of management

Presenter:
Graham Beaton BHSc, ND
Doctor of Naturopathic Medicine
Common Ground Collaborative Care

Location:
Sunnyside Public Library
1049 Bank Street, Ottawa

Date and Time:
Wednesday January 23rd, 2013 at 2 pm

Registration:
To register for this free event, please contact the Sunnyside Public Library or call 613-290-6115.

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