Watermelon lowers blood pressure

No matter how you slice it, watermelon has a lot going for it –– sweet, low calorie, high fibre, nutrient rich –– and now, there's more.

Evidence from a pilot study led by food scientists at The Florida State University suggests that watermelon can be an effective natural weapon against prehypertension, a precursor to cardiovascular disease.
It is the first investigation of its kind in humans. FSU Assistant Professor Arturo Figueroa and Professor Bahram H. Arjmandi found that when six grammes of the amino acid L-citrulline/L-arginine from watermelon extract was administered daily for six weeks, there was improved arterial function and consequently lowered aortic blood pressure in all nine of their prehypertensive subjects (four men and five postmenopausal women, ages 51-57).
"We are the first to document improved aortic haemodynamics in prehypertensive but otherwise healthy middle-aged men and women receiving therapeutic doses of watermelon," Figueroa said. "These findings suggest that this 'functional food' has a vasodilatory effect, and one that may prevent prehypertension from progressing to full-blown hypertension, a major risk factor for heart attacks and strokes.

"Given the encouraging evidence generated by this preliminary study, we hope to continue the research and include a much larger group of participants in the next round," he said.
Why watermelon?
"Watermelon is the richest edible natural source of L-citrulline, which is closely related to L-arginine, the amino acid required for the formation of nitric oxide essential to the regulation of vascular tone and healthy blood pressure," Figueroa said.
Once in the body, the L-citrulline is converted into L-arginine. Simply consuming L-arginine as a dietary supplement isn't an option for many hypertensive adults, said Figueroa, because it can cause nausea, gastrointestinal tract discomfort, and diarrhoea.

In contrast, watermelon is well tolerated. Participants in the Florida State pilot study reported no adverse effects. And, in addition to the vascular benefits of citrulline, watermelon provides abundant vitamin A, B6, C, fibre, potassium and lycopene, a powerful antioxidant. Watermelon may even help to reduce serum glucose levels, according to Arjmandi.
"Cardiovascular disease (CVD) continues to be the leading cause of death in the United States," Arjmandi said. "Generally, Americans have been more concerned about their blood cholesterol levels and dietary cholesterol intakes rather than their overall cardiovascular health risk factors leading to CVD, such as obesity and vascular dysfunction characterised by arterial stiffening and thickness -- issues that functional foods such as watermelon can help to mitigate.
"By functional foods," said Arjmandi, "we mean those foods scientifically shown to have health-promoting or disease-preventing properties, above and beyond the other intrinsically healthy nutrients they also supply."

Figueroa said oral L-citrulline supplementation might allow a reduced dosage of antihypertensive drugs necessary to control blood pressure.
"Even better, it may prevent the progression from prehypertension to hypertension in the first place," he said.
While watermelon or watermelon extract is the best natural source for L-citrulline, it is also available in the synthetic form in pills, which Figueroa used in a previous study of younger, male subjects. That investigation showed that four weeks of L-citrulline slowed or weakened the increase in aortic blood pressure in response to cold exposure. It was an important finding, said Figueroa, since there is a greater occurrence of myocardial infarction associated with hypertension during the cold winter months.

"Individuals with increased blood pressure and arterial stiffness -- especially those who are older and those with chronic diseases such as type 2 diabetes -- would benefit from L-citrulline in either the synthetic or natural (watermelon) form," Figueroa said. "The optimal dose appears to be four to six grammes a day."
Approximately 60 per cent of U.S. adults are prehypertensive or hypertensive. Prehypertension is characterised by systolic blood pressure readings of 120-139 millimetres of mercury (mm Hg) over diastolic pressure of 80-89 mm Hg. "Systolic" refers to the blood pressure when the heart is contracting. "Diastolic" reflects the blood pressure when the heart is in a period of relaxation and expansion.
Findings from Figueroa's latest pilot study at Florida State are described in the American Journal of Hypertension.

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Easy tips for a healthy heart

A strong heart is a result of healthy lifestyle choices. Be active and stress-free.

Today's fast-paced life and workplace pressures escalate stress levels, taking a toll on one's heart. We must realise that the healing power of the body decreases when under stress, leading to many complications like hypertension and poor immunity. Today, even youngsters are prone to heart ailments. So, it's very important to stay healthy and manage your stress levels by understanding the risk factors -- high cholesterol levels, stressful lifestyle, smoking, and lack of exercise -- following simple changes in lifestyle.
Avoid smoking
Smoking reduces life expectancy by 15-25 years. If you are a smoker, you are twice more likely to have a heart attack than a non-smoker. The moment you stop smoking, the risk of heart attack begins to reduce.

Cut down on salt
Too much salt can cause high blood pressure, which increases the risk of developing coronary heart disease.

Watch your diet
Try to have a balanced diet. Eat fresh fruits and vegetables, starch foods such as wholegrain bread and rice.

Monitor your alcohol
Too much alcohol can damage the heart muscle, increase blood pressure and also lead to weight gain. Avoid intake of alcohol or at least limit it to one to two units a day, gradually decreasing the consumption.

Get active
At least aim for 30 minutes of moderate exercise a day. Keeping yourself fit not only benefits the heart but also improves mental health and well-being.

Monitor your BP, blood sugar and cholesterol levels
Routine medical check-ups will ring an alarm, if you need medical help.

Manage your waist
Cholesterol deposition in blood vessels begins in the first decade of life. Carrying a lot of extra weight as fat can greatly affect your health. Make small but healthy changes in your diet.

Manage your stress level
If you find things are getting on top of you, you may fail to eat properly, smoke and drink too much. This may increase your risk of a heart attack. Practice yoga/meditation. Take a vacation.

Check your family history
If a close relative is at risk of developing coronary heart disease from smoking, high BP, high cholesterol, lack of physical activity, obesity and diabetes, then you could be at risk too.

Laughter is the best therapy
Laughter anytime will work wonders for you. It is an instant way to unleash the pressure and it makes you feel light.

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Veggies lessen breast cancer risk

Scientists have found that women with high vegetable intake are less likely to develop estrogen receptor-negative breast cancer than women with low vegetable intake.

Investigators of the Boston University School of Medicine (BUSM) studied 59,000 African American women from across the US conducted by investigators at the Slone Epidemiology Center since 1995.

The investigators followed 51,928 participants for 12 years, during which time 1,268 cases of breast cancer developed. 

Among cases on which hormone receptor status was obtained, 35 percent were estrogen receptor-negative/progesterone receptor-negative breast cancers.

The incidence of breast cancer was 43 percent lower among women consuming at least two vegetables per day compared with women who ate fewer than four vegetables per week.

According to the BUSM researchers, specific types of vegetables may play a greater role in reducing breast cancer risk. The investigators reported that high intake of cruciferous vegetables in particular may be associated with reduced risk of breast cancer overall.

Cruciferous vegetables, which include broccoli, mustard and collard greens, and cabbage, are sources of glucosinolates, which may play a role in preventing the development of breast cancer through their effects on both estrogen metabolism and detoxification enzymes.

The researchers also observed evidence suggesting that increased carrot consumption may be associated with lower risk of breast cancer.

Carrots are rich sources of carotenoids, which may reduce cancer risk through their antioxidant properties.

The study was published in the American Journal of Epidemiology.

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Rise and shine for breakfast time

Do you know that breakfast is the most important meal of the day? A good breakfast provides all the nutrients that people need to start their day with! One of the biggest mistakes we make in today's fast paced lifestyle is skipping breakfast. There are plenty of reasons why individuals do this, either they are lazy to prepare something, or they think that saving the calories from breakfast will help them lose weight or simply just do not like eating breakfast.

Jump starting the day with breakfast benefits everyone, be it children, teens or adults. Breakfast is the first chance that the body gets to refuel its glucose levels, after 8-12 hours without a meal or a snack. Glucose is essential for the brain and is the main source of energy. It also helps fuel the muscles needed for physical activity throughout the day.

Cash on calories

A good breakfast is one that provides at least one third of the day's calories. It is generally seen that individuals who consume up to a 1/3 of their daily calories in the morning meal will eat less later on that day. When you don't, your body tends to catch-up with the calories and often surpasses what you would have eaten otherwise. The effects of a skipped breakfast are short attention span, lack of alertness, longer reaction time, low blood sugar, decreased work productivity etc. Additionally, without having some fuel in your system, you simply will not have the same concentration levels that you otherwise would and your work, college or school performance is going to suffer. You wouldn't try and drive an empty car to work would you? So why drive an empty body?

The sky's the limit. The only limitation is your imagination. Make it a priority. Eat breakfast. Starting your day with a good breakfast: Boosts your energy Increases your attention span, Heightens your sense of well-being. You'll be in better control of your emotions. So tomorrow morning set your alarm 10 minutes earlier to give yourself a chance to have a morning meal. Your body and mind will thank you later on in the day.

What's your excuse?

No time: How much time does it take to eat a bowl of cereal or two toasts and some juice/ milk? You can even eat it on your way to school or work. Making time for breakfast is making time to be healthy.

Not hungry: To get started, don't eat anything after an early dinner. Finish dinner by at least 8.00 p.m.

Might gain weight: Eating breakfast will actually help you reach and maintain your healthy weight. Your appetite will be satisfied longer. You'll be eating food when you can best burn the calories. You'll feel great.

Don't like traditional breakfast: You don't have to eat traditional breakfast foods. Any healthy food is fine.

Don't like eating breakfast: Sorry it can't be helped. You've got to eat.

Tips to get started

Start Small. If you're not a breakfast eater, begin with whole wheat toast and a piece of fruit. In a few days, add more food and gradually work your way to a full breakfast. A good example of a full healthy breakfast might be something simple like a hard boiled egg, an orange, and a bowl of whole grain cereal with low fat milk or south Indian breakfast like idly or dosa with sambar or Oatmeal with chopped nuts and raisins, a sliced banana or strawberries etc.

Choose Whole Grain Bread. Have it with an egg made the way you like. If you're a veggie, try scrambled tofu (soya paneer) or sliced cucumber and tomato with mint chutney.

Choose oatmeal or high fibre cereal. Many prepared cereals have added refined sugar, often hidden. Read labels carefully to select cereals prepared without excessive sugar, salt, fat, and additives.

Include fruit in your breakfast. Fruit gives you fibre. Fresh fruit is the best choice. You can even add fruits to your cereal or oatmeal.

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