Flavonols Lowers Death Risk Among Type 2 Diabetes Patients
Hypertension when not given attention can lead to chronic illness and cardiovascular diseases. According to the Centers for Disease Control and Prevention, over 600 thousand Americans die from heart disease each year.
They added, one in five heart attacks is silent - meaning, the person is not aware of it.
According to Physical Activity Guidelines for Americans from the US Department of Health and Human Services, 75 minutes of vigorous activities a week is needed by adults aging from 18-64.
But how do you take care of your heart when physical activities are limited because of the pandemic?
The answer is diet and change in lifestyle.
According to Harvard Medical School, lifestyle changes can lower your risk of the disease.
A study published in the journal Scientific Reports states that an increase in Flavonols intake lowers blood pressure. The study suggests that blood pressure changes were comparable in those following Mediterranean and Dietary Approaches to Stop Hypertension or the DASH Diet.
In an interview Quadram Institute's nutrition researcher and emeritus fellow, Ian Johnson said its importance lies in the use of quantifiable biomarkers of flavonoid intake as opposed basing on the food intake and composition.
UK Medical Research Council, National Institute for Health Research and Mars, and the makers of M&M's and other chocolate snacks funded the study.
Study shows that tea, apples, and wine helps in lowering blood pressure
ALSO READ: Vegetarian, Plant-Based, and Vegan and Diets: What Are the Differences?
What are Flavonoids?
According to Healthline, Flavonoids are natural compounds found in fruits and vegetables.
They are also present in plant products like chocolate, wine, and tea. They are rich in antioxidants that are needed by our body to filter out toxins.
This compound helps in regulating cellular activity and fight off free radicals that cause oxidative stress in your body.
Also, Healthline Emphasized that they may help in dismissing inflammation whenever your body has an allergic reaction.
What are Flavonols?
According to the National Center for Biotechnology Information, Flavonoids have classification. Flavonols are one of the classifications that are from the ketone group.
They are the most common and largest subgroup of flavonoids in fruits and vegetables.
Which only means that they are present in various fruits and vegetables.
In plants what they do is defend the plants from predators or pests.
Flavonol Rich Foods
While Flavonols are present in a variety of plants, Diets including Onions, Kale, Red wine, and Tea may help ease or lower your risk of heart disease. Apples are also rich in Flavonols so you can also include those tasty red goodies in your diet. Here are some of the foods you can also try to swap with your chips:
- Grapes
- Peaches
- Berries
- Tomatoes
- Lettuce
- Scallions
- Broccoli
Myths
While there are some myths about too much fruit sugars are bad for your health. According to a Newsletter from Medical News Today, most of the fruits contain half glucose and half fructose the percentage of each varies from fruits. But remember, eat fresh fruits, not processed fruits. Fresh fruits have different benefits such as higher fiber intake and lower your risk of obesity which can lower your fat percentage.
Although with flavonols, doctors emphasized that a balanced diet and physical activities will greatly help in preventing yourself from having heart disease and regulating Hypertension.
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